sample three day menu

 

Day 1

Day 2

Day 3

Breakfast

 

Oatmeal with

Walnuts and raisins

Milk

Tea with lemon

or coffee

 

Egg omelet with one egg yolk and

tomatoes, peppers, onions and cheese

Multi grain bread

grapefruit 

Tea with lemon

or coffee

Whole grain ready-to-eat cereal

Banana

Milk

Tea with lemon

or coffee

 

 Lunch

 Sandwich, including

100% whole wheat bread

Turkey

Mustard

Salad, including

avocado, lettuce, tomatoes, cucumbers, radish, and onions

Salad dressing on the side

Tea, or water

Stir-fry Tofu with

Vegetables such as

mushrooms, tomatoes, peppers, zucchini, onions, peppers, and baby corn

Brown rice 

Tea, or water

 

 

Bulgur wheat

Baked salmon (or other fish)

String beans, carrots and almonds

Butter

Nectarine

Glass of milk  

Tea, or water

 

 

Snack 

 

Yogurt with blueberries

 

 Brazilian nuts

 Yogurt with strawberries

Dinner 

Kale soup

Buckwheat

Lamb

Dinner roll

Butter

Fruit salad made of fresh cubed mango, pineapple, strawberries, orange, and kiwifruit

Peppermint Tea

Bean Soup

Pumpkin, cooked

Roasted Chicken Leg

Asparagus

Dinner roll

Butter

Honey Dew

Camomile Tea

Beet Soup with sliced Cucumbers

Steak

Roasted Rosemary Potatoes

Broccoli

Dinner roll

Butter

Watermelon  

Rose Tea

 

Snack

 

3 Graham crackers (2 1/2-inch squares)

3/4 oz Pretzels 

 3 cups Popcorn (no added fat)

 


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