Day 1
Breakfast:
1 cup oatmeal with chia seeds and ½ cup papaya
Snack:
1 medium-large banana
Lunch:
Spinach salad with 1 large roasted beet, 3 oz. tempeh, ½ avocado, and kombucha dressing
To make kombucha dressing, combine the following ingredients in a pint-sized glass jar with a tight lid and shake until well combined:
½ cup kombucha
1 tbsp. dijon mustard
2 medium organic garlic cloves, peeled and minced
1 cup extra virgin olive oil
½ tsp. salt
¼ tsp. pepper
Snack:
1 cup of kefir
Dinner:
3 oz. grilled wild salmon with ¾ cup steamed broccoli and ½ cup steamed rice
Day 2
Breakfast:
2 pieces of whole grain wheat toast with ½ an avocado (mashed and spread on top)
1 cup of pineapple chunks
Snack:
1 apple (with the skin)
Lunch:
1 cup of cooked barley with ½ cup of roasted brussels
1 cup of bone broth soup
Snack:
15-20 whole-grain flax/chia-seed chips
½ cup sauerkraut
Dinner:
3 oz. grilled chicken breast with fennel, ½ cup steamed brown rice, and 1 cup steamed collards
Day 3
Breakfast:
¾ cup nonfat plain greek yogurt parfait with 1 sliced pear (with the skin), ½ sliced banana, 1 tbsp. slivered almonds, and 1 tbsp. chia seeds
Snack:
6 oz. split pea soup with flax crackers
Lunch:
Quinoa salad with 3 oz. tempeh (or chicken), green beans, and kimchi
Snack:
¾ cup baba ganoush (eggplant dip) with 3-4 triangles of whole wheat (or gluten free) pita
Dinner:
Sauteed wild shrimp, broccoli, sprouts, and spinach with 1 cup of brown rice
Day 4
Breakfast:
8 oz. apple and mango smoothie with spirulina and plant-based protein powder
Snack:
½ cup kimchi with brown rice crackers
Lunch:
1 sandwich with 2 slices of whole wheat bread, 3 oz. tempeh, spinach, avocado, and purple cabbage
Snack:
1 cup of greek yogurt with 1 sliced kiwi
Dinner:
Whole wheat spaghetti with 3 oz. chicken, olives, capers, and pesto
Day 5
Breakfast:
2 scrambled eggs with kimchi, 1 piece of whole grain wheat toast with ¼ mashed avocado
Snack:
Miso soup with tofu cubes and mushrooms
Lunch:
8 pieces of brown rice sushi with salmon, avocado, carrots, daikon, and ginger
Snack:
23 whole raw almonds
Dinner:
1 grilled chicken breast with capers, ½ cup barley, and 1 cup sauteed spinach
Day 6
Breakfast:
1 cup bran flakes cereal with ¾ cup unsweetened almond milk and ½ sliced banana
Snack:
1 cup kale chips
Lunch:
Bone broth soup with lentils, quinoa, and carrots with flax-crackers
Snack:
1 cup greek yogurt with ½ sliced apple
Dinner:
Miso-glazed salmon over ½ cup black rice with ½ sliced avocado and roasted beets
Day 7
Breakfast:
1 cup oats with chia seeds, diced apples, and a scoop of plant-based protein powder
Snack:
½ cup black bean hummus with whole grain pita chips
Lunch:
Chicken salad sandwich with whole grain wheat bread, sauerkraut, and avocado
Snack:
6 oz. lentil soup
Dinner:
Brown rice bowl with sauteed shrimp (or tofu), kimchi, steamed collards, and sunflower seeds
