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 cream of rice cereal with fresh pear and cashews atop (with milk, soy, rice or almond milk, sprinkle of cinnamon)

Lunch sub sandwich (whole grain sub roll, light spread of mayo or drizzle of olive oil, lettuce, tomato,spring onion, kalamata olives, marinated tofu slices or thin slices provolone)
green tea

Dinner thick bean soup (crockpot in am a packaged "18-bean" soup mix, widely available in grocery stores)
cornbread muffins (Healthy Kitchen, p. 253)

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 fresh grapefruit or other citrus or seasonal/local fruit omelette with your choice of vegetables (broccoli, onion, mushroom) whole grain toast (sprouted barley)

Lunch garden salad (dark green lettuce, shredded purple cabbage, cucumber, radish, handful of sesame/sunflower seeds)

Dinner frozen soy entrée (many varieties available in frozen section of grocery store) roasted asparagus (lightly cover stalks with olive oil and a mixture of salt and sesame seeds, place in hot oven 450 for 8-12 minutes, until tender) brown rice with olive oil/butter combination

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 Applesauce Muffins (The Healthy Kitchen, p. 26) Handful of sunflower seeds or almonds

Lunch sliced banana and apple with nut butter spread atop and raisins wholegrain cereal (milk, soy/almond/rice dairy alternative)

Dinner Seared Salmon with Orange Glaze (Healthy Kitchen, p. 179) avocado corn salad (1 cup fresh/frozen corn, 1 T olive oil, 2 T water, 1t cumin, 1 med avocado cubed,2T fresh lemon/lime juice, 2 T purple onion, salt to taste: in sauce pan, cook first four ingredients until corn is tender, cool and add rest of ingredients, serve or chill)

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

Day #4
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 Fresh kiwi or seasonal/local fruit Cheese toast (one slice whole grain bread, tomato slice, grated cheese or cheese alternative). Broil until cheese is bubbly.

Lunch "blender" lunch (1 cup soy/rice/almond milk, 1 frozen banana, 1 cup frozen berries, one scoop soft or firm tofu, sweeten to taste with maple syrup, blend, adding more liquid if needed)

Dinner baked stuffed potato (Scoop out flesh of baked potato, mash with milk or alternative, season to taste, add frozen corn, peas, and small broccoli florets, grated cheese. Return all to "skin", bake in hot oven 425 for 15 minutes) A few drops of hot sauce is tasty. cabbage slaw

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 sliced tomato or tomato juice "Dinner for Breakfast" pasta with olive oil, garlic, grated parmesan

Lunch tuna sandwich (whole grain bread, tuna, grated firm tofu, diced onion, diced tomatoe, diced celery, ½ mayo ½ plain yoghurt, sprinkle of dried or fresh dill, few drops of fresh lemon juice)

Dinner "Breakfast for Dinner" Scrambled Eggs with Fresh Salsa (Healthy Kitchen, p. 8)

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 homemade waffles with fresh fruit (sliced peaches), almond/cashew/peanut butter and maple syrup (or if time is a limitation, use frozen waffles)

Lunch hotdog with sauerkraut (nitrate free turkey/chicken/beef or innovative soy product), whole grain bun

Dinner portabella burger (marinate and sauté portabella mushroom in teriyaki sauce, sliced onion, tomato, optional melted cheese atop) baked French fries (preheat oven and skillet/baking dish, cut raw potatoes into strips, coat with olive oil and salt, place in hot iron skillet or baking dish, 450 for 30-45 minutes, stirring occasionally)

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 fresh squeezed orange juice Bean and cheese tortilla (whole wheat tortilla, baked beans, sprinkling of cheese or cheese alternative atop, few drops of hot sauce, broil until bubbling)

Lunch garlic hummus with fresh vegetable sticks (cucumber, cauliflower, radish) whole grain bread

Dinner barley casserole (While cooking barley, stir fry green pepper/green beans/mushroom/onion in olive oil with curry powder and seasoning of choice. Add one can drained black or pinto beans. Season barley with olive oil/butter combination and season to taste. Add to stir fry mixture. Toss in handful of toasted cashews. Serve.)

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit. For Popcorn Lovers: If you have an air popper, as the popcorn is coming into the bowl, drizzle olive oil and a light sprinkling of salt. This is a delicious substitute for the old saturated fat/butter favorite! BTW, there are two grams of protein in just one cup of popcorn.

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