Click an underlined item to see recipe in a new browser window Monday Breakfast
2 eggs any style with nitrate-free sausage
Lunch
Chicken, turkey or veal cutlet with pesto
1 cup salad greens with tomato
2 tbsp. olive or flax oil
Dinner
Flounder or sole with lemon and butter
Broccoli Mixed green salad, with two tablespoons of olive oil
And your favorite spices (try basil and oregano), cashews
Tuesday
Breakfast
Chicken salad with cucumber spears
1/2 cup cubed cantaloupe
Lunch
Ground sirloin and black beans, sautýed with onion and garlic in olive oil
Chopped salad of cucumber, tomato, peppers and parsley
Dinner
Shrimp and broccoli sautýed with olive oil and garlic
1/2 cup wild rice
Romaine salad with oil and lemon dressing.
Wednesday
Breakfast
2-3 hard-boiled eggs
Mixed berries
Lunch
Tuna with salad greens, 3 slices avocado, 2 Tbsp. olive oil and pecans
Dinner
Sirloin steak or loin of pork
1 cup cooked
asparagus Small sweet potato with 1 pat butter
Spinach salad with olive oil dressing
Thursday
Breakfast
Vegetable omelet
1/2 grapefruit
Lunch
Grilled chicken
String beans
Tossed salad with olive oil dressing
Dinner
Friday
Breakfast
Nitrate-free turkey sausage with grilled tomato
Lunch
Chicken salad stuffed into 1/2 Haas avocado
Tomato salad with parsley and chopped red onion
Dinner
Broiled lamb with Brussels sprouts
Sautýed kale with olive oil and garlic
Saturday
Breakfast
Sardines or grilled salmon (leftovers from dinner)
1/2 cup berries
Lunch
Cobb salad
Dinner
Broiled skirt steak
Sautýed steamed spinach with garlic
1/2 cup
millet Chopped salad
Sunday
Breakfast
Mushroom and onion omelet
Lunch
Dinner
Chicken breast
Asparagus or broccoli
1/2 cup
brown rice, olive oil and pecans
Snacks
Your own trail mix of nuts and seeds (dry roasted, low sodium, any type without dried fruits)
half a Granny Smith apple with one Tbsp. cashew, almond or macadamia nut butter
Deserts
Drinks
flavored seltzers (no calorie)
herbal teas, decaffeinated teas
coffees
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