Day #1

Pre-breakfast: (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste

Breakfast: green tea, whole orange, egg (sautéed in olive oil) on whole grain toast.

Lunch: vegetarian chili with whole grain crackers (there are many brands of wholesome canned bean chili…or homemade) fruit salad (sliced banana, frozen blueberries, dates)

Dinner: “Lemon Grilled Halibut” ( The Healthy Kitchen, p. 185), sourdough bread or wholegrain bread of choice (olive oil for dipping), red salad (sliced red pepper, red onion, red cabbage, radish, tomato)

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit

Day #2

Pre-breakfast: (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste

Breakfast: cold cereal (granola or other whole grain cereal of choice) with milk, soy, rice or almond milk (1T flaxseed sprinkled atop), banana

Lunch: vegetable soup, cheese and whole grain crackers

Dinner: chicken breast (baked and marinated in teriyaki sauce), baked sweet potato, green beans (steamed or sautéed in olive oil, seasoning to taste)

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit

Day #3

Pre-breakfast: (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste

Breakfast: herbal tea, seasonal fruit or frozen raspberries, French Toast (whole grain, day-old bread, eggs, milk or dairy substitute, sprinkling of cinnamon)

Lunch: corn chowder (canned or homemade), celery and carrot sticks

Dinner: tuna salad (1/2mayo/1/2 plain yoghurt), steamed broccoli with olive oil and garlic, whole grain dinner rolls with butter

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit

Day #4

Pre-breakfast: (at least ½ hour prior to breakfast):(at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste

Breakfast: hot oatmeal with raisins, dates, and cinnamon and clove

Lunch: triple deck sandwich (whole grain bread: first layer mashed and seasoned avocado, second layer sliced onion and tomato, third layer marinated tofu or swiss/cheddar cheese)

Dinner: meat loaf using conventional recipe (if using 1 lb of meat, substitute one cup of cooked brown rice for 1/3 lb of meat), green peas, steamed, potatoes, small and new, roasted with loaf

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit

Day #5

Pre-breakfast (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste

Breakfast: fresh squeezed orange juice or whole fruit, banana bread

Lunch: Nacho Pie (Place 2 cans refried beans seasoned with extra chili and cumin powder to taste on a pie plate. Layer whole grain corn tortilla chips on top of beans. Sprinkle one cup grated cheese atop. Bake for 20 minutes at 350)

Dinner: salmon, grilled or baked with olive oil and fresh lemon juice, pasta with olive oil and minced garlic, summer squash and/or zucchini sautéed in ½ butter and ½ olive oil

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit

Day #6

Pre-breakfast (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste

Breakfast: green tea, apple slices spread with cashew/almond/peanut butter, whole grain toast with jam

Lunch: mixed green salad with hard-boiled egg slices and sunflower seeds

Dinner: five-vegetable stir-fry (onion, carrot strips, green cabbage, snow peas, kale or chard, cubes of marinated tofu), served on top of a bed of cooked and seasoned barley or brown rice, whole grain bread

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit

 Day #7

Pre-breakfast (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste

Breakfast: herbal tea , fresh peach, pear or grapes, handful of mixed nuts, whole grain bagel

Lunch: hot dog (nitrate-free or vegetarian) on whole grain bun, raw red and green pepper slices and cauliflower florets

Dinner: Crustless Quiche (Saute with several tablespoons of olive oil 1 cup onion, two cups mixed vegetables, such as spinach, broccoli, cauliflower, corn, and two cups sliced mushrooms. Mix this into a bowl with 3 eggs, 2 cups shredded cheese or cheese alternative, 1 cup cottage cheese, seasoning to taste. Bake at 375 for 45 minutes or until puffy and slightly browned.), whole grain bread

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit

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