The End of Dieting: How to Live for Life (26 page)

NUTRITION FACTS FOR THIS MENU: CALORIES 1,785; PROTEIN 67g; CARBOHYDRATES 313g; TOTAL FAT 44g; SATURATED FAT 6g; SODIUM 637mg; FIBER 68g; BETA-CAROTENE 35,739mcg; VITAMIN C 468mg; CALCIUM 694mg; IRON 21mg; FOLATE 991mcg; MAGNESIUM 629mg; ZINC 13mg; SELENIUM 66mcg

PROTEIN 14.0 percent; CARBOHYDRATE 65.4 percent; TOTAL FAT 20.6 percent

Day 2

BREAKFAST

2 pieces of fruit

1 ounce almonds (about 1/4 cup)

LUNCH

Huge salad with assorted vegetables, sliced scallions, boxed or canned beans, and Easy Avocado Dressing* or bottled low-sodium/no-oil dressing

One slice 100 percent whole grain or sprouted grain bread (see Table 19)

One fresh or frozen fruit.
Try defrosted frozen peaches sometime; just take them out of the freezer and place in the fridge the night before. They’re great!

DINNER

Salad with assorted vegetables, with leftover Easy Avocado Dressing* or bottled low-sodium/no-oil dressing

Black Bean Quinoa Soup* or low-sodium purchased vegetable bean soup with added frozen veggies

Banana with low-sodium, natural peanut butter or raw cashew butter

NUTRITION FACTS FOR THIS MENU: CALORIES 1,784; PROTEIN 74g; CARBOHYDRATES 254g; TOTAL FAT 69g; SATURATED FAT 10g; SODIUM 512mg; FIBER 71g; BETA-CAROTENE 29,965mcg; VITAMIN C 466mg; CALCIUM 666mg; IRON 21mg; FOLATE 1,627mcg; MAGNESIUM 677mg; ZINC 12mg; SELENIUM 33mcg

PROTEIN 15.3 percent; CARBOHYDRATE 52.5 percent; TOTAL FAT 32.2 percent

Day 3

BREAKFAST

Overnight Oatmeal* with dried and fresh fruit

One navel orange

LUNCH

Huge salad with assorted vegetables, pumpkin seeds, and bottled low-sodium/no-oil dressing or flavored vinegar

Leftover Black Bean Quinoa Soup* or low-sodium purchased vegetable bean soup

One fresh or frozen fruit

DINNER

Raw vegetables with Super Simple Hummus* or bottled low-sodium/no-oil dressing

Sweet Potatoes Topped with Black Beans and Kale*

Fresh or frozen fruit.
Try frozen cherries; I love them left out of the freezer for just 15 to 20 minutes so they’re still a little frozen
.

NUTRITION FACTS FOR THIS MENU: CALORIES 1,795; PROTEIN 72g; CARBOHYDRATES 333g; TOTAL FAT 33g; SATURATED FAT 5g; SODIUM 558mg; FIBER 72g; BETA-CAROTENE 35,550mcg; VITAMIN C 352mg; CALCIUM 872mg; IRON 23mg; FOLATE 1,009mcg; MAGNESIUM 692mg; ZINC 11mg; SELENIUM 31mcg

PROTEIN 15.0 percent; CARBOHYDRATE 69.5 percent; TOTAL FAT 15.5 percent

Day 4

BREAKFAST

Thawed frozen blueberries or strawberries mixed with currants, crushed walnuts, and raw sunflower seeds

LUNCH

100 percent whole grain wrap or pita with mixed greens, tomato, avocado, sliced onion, and Russian Fig Dressing* or bottled low-sodium/no-oil dressing (add 2 ounces of baked chicken or turkey if desired)

One fresh fruit.
Always keep some apples on hand, because they don’t get crushed when traveling with you
.

DINNER

Salad with bottled low-sodium/no-oil dressing

White Bean and Kale Soup* or low-sodium purchased vegetable bean soup with added frozen vegetables

Apple Surprise* or fresh or frozen fruit

NUTRITION FACTS FOR THIS MENU: CALORIES 1,826; PROTEIN 67g; CARBOHYDRATES 275g; TOTAL FAT 68g; SATURATED FAT 7g; SODIUM 634mg; FIBER 61g; BETA-CAROTENE 24,348mcg; VITAMIN C 304mg; CALCIUM 771mg; IRON 22mg; FOLATE 899mcg; MAGNESIUM 608mg; ZINC 11mg; SELENIUM 65mcg

PROTEIN 13.5 percent; CARBOHYDRATE 55.6 percent; TOTAL FAT 30.9 percent

Day 5

BREAKFAST

Banana Cashew Lettuce Wrap*

LUNCH

Huge salad with assorted vegetables and bottled low-sodium/no-oil dressing, flavored vinegar, or Orange Sesame Dressing*

Leftover White Bean and Kale Soup* or low-sodium purchased vegetable bean soup

One fresh or frozen fruit.
Try apples or peaches dipped in Ceylon cinnamon
.
Ceylon cinnamon doesn’t have the high levels of potentially liver-damaging coumarin that cassia cinnamon has
.

DINNER

Raw vegetables with Super Simple Hummus* or bottled low-sodium/no-oil dressing

Portobellos and Beans*

Fresh or frozen cooked spinach or other vegetable

One fresh or frozen fruit.
Try semi-defrosted frozen mango. It’s fantastic!

NUTRITION FACTS FOR THIS MENU: CALORIES 1,756; PROTEIN 82g; CARBOHYDRATES 284g; TOTAL FAT 43g; SATURATED FAT 8g; SODIUM 492mg; FIBER 66g; BETA-CAROTENE 34,074mcg; VITAMIN C 700mg; CALCIUM 1,341mg; IRON 37mg; FOLATE 1,539mcg; MAGNESIUM 902mg; ZINC 16mg; SELENIUM 49mcg

PROTEIN 17.9 percent; CARBOHYDRATE 60.9 percent; TOTAL FAT 21.2 percent

Day 6

BREAKFAST

Eat Your Greens Fruit Smoothie*

One slice 100 percent whole grain or sprouted grain bread (see Table 19) with raw cashew or almond butter

LUNCH

Huge salad with assorted vegetables, beans, avocado, sliced red onion, and Walnut Vinaigrette Dressing* or bottled low-sodium/no-oil dressing

One fresh or frozen fruit

DINNER

Salad with assorted vegetables and leftover Walnut Vinaigrette Dressing* or bottled low-sodium/no-oil dressing

Easy Vegetable Pizza*

Blueberry Banana Cobbler* or frozen blueberries with Vanilla Cream Topping*

NUTRITION FACTS FOR THIS MENU: CALORIES 1,798; PROTEIN 57g; CARBOHYDRATES 275g; TOTAL FAT 67g; SATURATED FAT 10g; SODIUM 723mg; FIBER 62g; BETA-CAROTENE 23,839mcg; VITAMIN C 237mg; CALCIUM 803mg; IRON 21mg; FOLATE 1,218mcg; MAGNESIUM 656mg; ZINC 10mg; SELENIUM 71mcg

PROTEIN 11.9 percent; CARBOHYDRATE 57 percent; TOTAL FAT 31.1 percent

Day 7

BREAKFAST

Chia Breakfast Pudding* or 2 pieces of fruit.
Make or purchase raw cashew butter and mash in crushed walnuts with the back of a wooden spoon to make cashew-walnut spread to use on fruit or fennel and celery sticks
.

LUNCH

Huge salad with assorted vegetables, almonds or walnuts, and Russian Fig Dressing* or bottled low-sodium/no-oil dressing or flavored vinegar

Mexican Lentils* or low-sodium purchased vegetable bean soup

Fresh or frozen fruit

DINNER

Raw veggies with Fresh Tomato Salsa* or bottled low-sodium salsa

Black Bean and Turkey Burgers* (recipe includes vegan option) on whole grain pita with avocado, lettuce, and tomato

Fresh or frozen steamed broccoli.
Rub raw broccoli lightly with a splash of olive oil and steam with sliced garlic
.

Fresh fruit

NUTRITION FACTS FOR THIS MENU: CALORIES 1,855; PROTEIN 76g; CARBOHYDRATES 275g; TOTAL FAT 66g; SATURATED FAT 8g; SODIUM 823mg; FIBER 93g; BETA-CAROTENE 35,678mcg; VITAMIN C 497mg; CALCIUM 927mg; IRON 25mg; FOLATE 1,969mcg; MAGNESIUM 697mg; ZINC 16mg; SELENIUM 75mcg

PROTEIN 15.1 percent; CARBOHYDRATE 55.2 percent; TOTAL FAT 29.7 percent

Week 2: Nutritarian Menus with a Bit More Cooking

Day 1

BREAKFAST

Kale Power Blended Salad*

Splurge with a small box of fresh raspberries or cup of defrosted frozen berries
.

LUNCH

Huge salad with assorted vegetables and bottled low-sodium/ no-oil dressing or flavored vinegar

One slice 100 percent whole grain or sprouted grain bread (see Table 19), with mashed avocado and pan-grilled onion slices

Fresh or frozen fruit

DINNER

Creamy Cabbage Soup*

Chopped kale tossed with Orange Sesame Dressing* served over black bean pasta

Chunky Blueberry Walnut Sorbet* or fresh fruit

NUTRITION FACTS FOR THIS MENU: CALORIES 1,748; PROTEIN 61g; CARBOHYDRATES 296g; TOTAL FAT 54g; SATURATED FAT 8g; SODIUM 677mg; FIBER 68g; BETA-CAROTENE 49,521mcg; VITAMIN C 794mg; CALCIUM 1,156mg; IRON 23mg; FOLATE 963mcg; MAGNESIUM 665mg; ZINC 11mg; SELENIUM 39mcg

PROTEIN 12.7 percent; CARBOHYDRATE 61.8 percent; TOTAL FAT 25.5 percent

Day 2

BREAKFAST

Chia Breakfast Pudding*

1 ounce walnuts (about 1/4 cup)

LUNCH

Huge salad with assorted vegetables, sliced red onion, and Creamy Almond Vinaigrette Dressing* or bottled low-sodium/no-oil dressing or flavored vinegar

Leftover Creamy Cabbage Soup*

Sliced apple dipped in Ceylon cinnamon

DINNER

Flax and Sesame Crackers* with Mediterranean Tomato Spread*

Ratatouille over Spaghetti Squash*

Grilled asparagus

Fresh or frozen fruit

NUTRITION FACTS FOR THIS MENU: CALORIES 1,765; PROTEIN 70g; CARBOHYDRATES 247g; TOTAL FAT 71g; SATURATED FAT 8g; SODIUM 612mg; FIBER 64g; BETA-CAROTENE 40,466mcg; VITAMIN C 447mg; CALCIUM 1,026mg; IRON 27mg; FOLATE 953mcg; MAGNESIUM 719mg; ZINC 12mg; SELENIUM 43mcg

PROTEIN 14.7 percent; CARBOHYDRATE 51.8 percent; TOTAL FAT 33.5 percent

Day 3

BREAKFAST

Apple Pie Oatmeal*

Hemp Almond Milk* (1 glass)

LUNCH

Kale and Quinoa Salad with Blueberries and Mangoes*

Tofu Fingers Marinara*

DINNER

Salad with assorted vegetables and Southwest Ranch Dressing*

In-a-Hurry Anticancer Soup*

Cocoa Ice Bean* or fresh or frozen fruit

NUTRITION FACTS FOR THIS MENU: CALORIES 1,776; PROTEIN 70g; CARBOHYDRATES 235g; TOTAL FAT 77g; SATURATED FAT 10g; SODIUM 448mg; FIBER 46g; BETA-CAROTENE 43,242mcg; VITAMIN C 323mg; CALCIUM 1,178mg; IRON 23mg; FOLATE 871mcg; MAGNESIUM 802mg; ZINC 13mg; SELENIUM 46mcg

PROTEIN 14.7 percent; CARBOHYDRATE 50.1 percent; TOTAL FAT 35.2 percent

Day 4

BREAKFAST

Mixed fruit plate topped with chia seeds

One slice 100 percent whole grain or sprouted grain bread (see Table 19) with
trans
fat–free spread

LUNCH

Huge salad with assorted vegetables and avocado with leftover Southwest Ranch Dressing*

Leftover In-a-Hurry Anticancer Soup* or low-sodium purchased vegetable bean soup

Fresh fruit

DINNER

Raw broccoli with Fresh Tomato Salsa.*
If you like your salsa hot and spicy, add some of the seeds from the jalapeños
.

Vegetable Chickpea Loaf*

California Creamed Kale*

Oatmeal Raisin Cookies Filled with Blueberry Jam*

NUTRITION FACTS FOR THIS MENU: CALORIES 1,794; PROTEIN 60g; CARBOHYDRATES 277g; TOTAL FAT 66g; SATURATED FAT 11g; SODIUM 784mg; FIBER 53g; BETA-CAROTENE 51,682mcg; VITAMIN C 620mg; CALCIUM 895mg; IRON 21mg; FOLATE 877mcg; MAGNESIUM 668mg; ZINC 11mg; SELENIUM 69mcg

PROTEIN 12.3 percent; CARBOHYDRATE 57.2 percent; TOTAL FAT 30.5 percent

Day 5

BREAKFAST

Veggie Scramble*

Cinnamon Currant Muffin*

LUNCH

Whole grain wrap or pita with mixed greens, tomato, and Super Simple Hummus*

Kale Chips*

One fresh or frozen fruit

DINNER

Salad with assorted vegetables, sliced red onion, and Russian Fig Dressing*

Greens, Beans, and Mushroom Stew*

Crispy Mushroom Fries* or grilled corn on the cob

Mixed fresh or frozen berries

NUTRITION FACTS FOR THIS MENU: CALORIES 1,728; PROTEIN 80g; CARBOHYDRATES 277g; TOTAL FAT 47g; SATURATED FAT 9g; SODIUM 790mg; FIBER 74g; BETA-CAROTENE 31,844mcg; VITAMIN C 344mg; CALCIUM 819mg; IRON 25mg; FOLATE 1,346mcg; MAGNESIUM 641mg; ZINC 14mg; SELENIUM 87mcg