Diet

Sweet Potato

• Wash & dry, pierce in a few places with a fork, place on paper towel.
• Microwave on high 3 minutes.
• Turn & microwave 2 more minutes, or until fork-tender.
• Allow to rest 2 minutes before serving

Sweet Potato Bars

• 1 cup cooked sweet potato
• 1 egg/banana
• 6 tbsp peanut butter
• 3/4 cup milk or water
• 1 cup oat flour (or rice flour)
• 1/4 cup coconut flour (or 1 cup almond flour)
• 2 scoops Naked Pea protein powder (1 serving)
• 1 tsp baking soda
  
  Cooking
  
• Put in a food processor
• Spread on 8″ x 8″ baking dish lined with parchment paper
• Bake at 375 F for 25 minutes
• Place on cooling rack until cool
• Cut into 12 even size bars

Rice

Congee

1 cup of white rice to 7 cups water.

• Rinse, add 1 cup rice for 7 cups water.
• Bring to a boil and simmer for 60 minutes. Let sit for 10 minutes.

Ramsay

• Rinse 400 grams
• Add star anise and cracked cardamom
• Add 600 ml of water (1 part rice to 1.5 parts water)
• Bring to a boil ASAP (lid on) and simmer for 10 minutes. Let sit for 10 minutes.

Chard

• Rinse, cut into 1″ wide strips, remove stems.
• Boil for 3 minutes. Toss with oil and cut up even smaller pieces.

Carrots

• Rinse, cut into 1/4″ wide discs,
• Boil for 9 minutes.

Chicken

Chicken Leg

• Score meat to make it cook faster
• 400F for 45 minutes

Parsley

• Lightly shave off the leaves from the stems
• Roll up and cut with the knuckle technique
  Beans and legumes (as tolerated)
• Eggs, egg whites, or egg substitutes (not fried)

• Beans and legumes (as tolerated)
• Eggs, egg whites, or egg substitutes (not fried)
• Seafood, shellfish (not fried)
• Honey
• Low-acid vegetables (cucumber, white potato, carrots)
• Low-sugar, low-acid fruit (pumpkin, blueberries, strawberries, apples)
• Mild, low-salt cheese
• Oats, barley
• Plain, low-fat yogurt
• Probiotic-rich foods (sauerkraut, kimchi, kombucha)
• Rice
• Skinless lean poultry (chicken, turkey)
• Whole grain bread and pasta

Monday

Breakfast (Smoothie)

1 cup blueberries/mixed berries
1/2 cup almond milk
1 banana
3-4 ice cubes

Mini-meal (Guac toast)

12 pitted black olives (drained)
1 ripe Hass avocado
1 tsp cilantro (finely chopped)
1 slice whole-grain bread
1/3 cucumber peeled, seeded, finely chopped
handful of arugula

In a food processor combine olives, avocado and cilantro, pulse until smooth. Spread on toast, top with cucumber and arugula.

Lunch (chicken nuggets)

1 large egg
Celtic salt, to taste
2 tabsp. whole-wheat flour
4-5 ounces boneless, skinless chicken breast
1/2 tsp. rosemary (chopped, fresh)
1 tsp pasley (chopped, fresh)
0.5 tsp. olive/coconut oil

Whisk egg with salt, place next to bowl of flour.
Slice chicken breast into 4 equal pieces. Season with salt, rosemary and parsley. Cover the chicken pieces with plastic wrap and pound on each size to tenderize.

Heat oil over medium heat. Dip chicken into egg, one piece at a time, then into flour bowl, coating both sides. Carefully place into pan. Cook chicken 2-3 min on each side. Add 2 tablesppoons of water, cover the pan, and cook for 2-3 more minutes, until all the water evaporates.
Cook for extra 2 min for crispy.

Afternoon minimeal (powerbar)

2.5 pitted dates
10 almonds
1.5 teaspoons peanut butter
1 drop vanilla extract
1.5 teaspoons shredded coconut

Put dates and almonds in a food processor and pulse for 1 minute, until it’s a paste. Transfer the mixture into a bowl and combine with peanut butter and vanilla. Mix with spoon for 1 min.
Pour mixture out into cutting board and shape it to a power bar shape. Coat the bar with coconut on both sides and enjoy.
Hint: cool in fridge.

Dinner (Kale Cobb salad)

1/3 cup dry French green lentils
1 dried bay leaf
Celtic salt, to taste

12-15 green beans
1 bunch Tuscan kale, stems removed and washed
2 ounces finely chopped feta cheese
1 tbsp. toasted sunflower seeds
1/2 Hass avocado, pitted, scooped an diced
1 tbsp olive oil
1/2 teaspoon ground sumac

In a meidum pot, bring the lentils to a boil with 1 cup of water, the bay leaf and salt.
Reduce the heat to low, cover, and simmer for 22-25 min, or until water is absorbed.
Discard bay leaf.
Blanch green beans (bring to a boil with salted water, boil for 5-7 min, put in icewater). Chop finely.
Blanch kale (squeeze leaves by hand) then chop.
Combine lentils, green beans, kale, feta cheese ,sunflower seeds and avocado and toss with oil and sumac.

Tuesday

Breakfast (Spinach omelette)

0.5 tsp. oil
1 egg
2 egg whites
1 tabsp. chopped black olives
1 tsp. grated Parmesan cheese
handful of fresh spinach
1 slice toasted whole-grain bread

Heat oil in a pan over medium-low heat.
In a small bowl, whisk egg and egg whites with olives and Parmesan.
Pour egg mixture into the pan, when it sizzles but before cooked, add spinach and stir for 1 minute/untill eggs are cooked through. Serve with toast.

Mid-morning meal (Fresh fruit)

1 banana
0.25 cup cantaloupe

Lunch (High-fiber salad)

3 large leaves romaine lettuce, chopped
Handful chopped broccoli
0.5 cup chopped cucumber
3 tabsp. shredded carrot
6 pitted kalamata olives, drained and chopped
3 tabsp. green peas
3 tabsp. shredded beets
1 tabsp. oil
2 tabsp. crumbled feta cheese
1 slice whole grain bread, toasted and cubed

Blanch peas.
For beets:
Preheat oven to 400F. Wash, trim and dry the beets.
Cut them in half crosswise and place on baking sheet lined with foil.
Add 2 tsp. oil and 0.25 tsp salt. Roast until fork tender, 20-30 min.
Cool then rub with paper towel to remove skins.
Cut into rounds.

Afternoon minimeal (assorted tree nuts)

Dinner ( Miso-agave glazed Halibut with Sesame Bok Choy )

1 tabsp. white miso
0.5 tsp. agave nectar
5-6 ounces halibut fillet, boneless/skinless
0.5 tsp. oil
1-2 medium heads bok choy, roughly chopped
0.5 tsp. sesame seeds
0.5 slice toasted bread

Preheat broiler.
In medium bowl, whisk miso, agave, and 1-2 tabsp. water.
Place halibut in mixture and marinate for 15 min.
Place on a pan lined with oiled foil and broil for 5-7 min, until the edges of the fillet are caramelized to golden brown.
While the fish is broiling, in a large saute pan, heat 0.5 tsp oil over medium head.
Add bok choy and salt. Sautee for 1-2 min.
Sprinkle with seeds.

Wednesday

Breakfast (banana oatmeal)

0.5 cup non-dairy milk

Pich of salt
5 tabsp. old-fashioned rolled oats
0.5 banana, sliced
1 tabsp. chopped raw pecans
1 tabsp. coconut flakes
2-3 drops vanilla extract

Heat the milk and salt in a nonstick pan over medium heat.
Add oats and cook, stirring constantly until thick and creamy, about 2 minutes.
Remove from heat and add banana, pecans coconut and vanilla.
Mix well and serve.

Morning minimeal (Veggies)

Lunch (Pesto Chicken Sandwich)

4-5 ounces boneless/skinless chicken breast
Pinch of salt
0.25 cup oil
2 cups fresh basil leaves, tightly packed
0.25 cup unsalted pine nuts
2 tabsp. grate Parmesan cheese
2 slices whole grain bread
2 leaves romaine lettuce or handful of arugula
2 thin slices fresh buffalo mozzarella

Preheat oven to 400F.
Sprinkle chicken with salt and coat in 1 tabsp. oil.
Roast in roasting pan or on baking sheet lined with parchment for 15 min, turning chicken over halfway thru.
Remove chicken from oven and cool complete.y

While chicken is roasting, make pesto by pulsing basil leaves, the 0.25 cup oil, pine nuts and Parmesan in a food processor until the mixture reaches a claylike consistency.
Chop chicken into bite-size pieces.
Combine with tabsp. of pesto in a bowl, stirring gently to make sure piecs are coated.
Line bread with lettuce and mozzarella.
Spoon the pesto chicken on top and enjoy, either as open or closed sandwich.
Leftover pesto can be frozen up to 1 month.

Afternoon minimeal (fruit)

1 banana
1 cup cantaloupe

Dinner (Cream of broccoli soup with pepitas and sweet potato fries)

3 tsp. oil
3 heads broccoli, separated into florets
2 tsp. salt
2 cups milk
0.5 avocado
1 large sweet potato, peeled washed and cut into strips
1 tabsp. chopped fresh rosemary
2 tabsp. raw pepitas

In a large nonstick pot, heat 1 teaspoon of oil over medium heat.
Add broccoli and 2 tsp. salt.
Sautee broccoli for 5 mins, until it softens.
Add 2 cups of milk and bring to boil.
Reduce to simmer and cook for 5 more min.
Allow to cool slightly and transfer half of the broccoli mixture to blender.
Add avocado and blend until smooth.
Transfer the mixture into a large bowl, and te rest of the broccoli mixture into blender.
Pulse a few times to blend.
This second batch of soup should retain some of its chunkiness.
Combine both broccoli mixtures in the bowl.

Fries:
Preheat oven to 400F.
Sprinkle fries with salt and rosemary and drizzle with 1tsp of oil.
Place fries in a single later on a nonstick baking sheet lined with parchment paper.
Bake for 15-20 mins, until they become soft inside and slightly crunchy on the outside, flipping them over with a spatula or tongs every 5 mins.
Serve soup warm, topped with pepitas and the remianing 1 tsp. oil, with the sweet potato fries on the side.

Thursday

Breakfast (smoothie)

Smoooothie!

Morning minimeal (egg)

A egg.

Lunch (Kale wrap with guac tapenade)