Breakfast: Have oatmeal, quinoa, or barley with nuts, fruit, and unsweetened almond, rice, hemp, or soy milk. Add a piece of fruit on top for another quick and easy option.
Lunch and dinner: Have salad to start and then have a large serving of cooked non-starchy vegetables with beans and potatoes or a whole grain.
SAMPLE MENU: DAY ONE
Breakfast
• Barley with raisins, cinnamon, walnuts, and almond milk.
• Hot tea, coffee, or water.
Lunch
• Whole-wheat pita with hummus, tomatoes, red onions, and cucumber.
• Kale sautéed with vegetable broth.
• Salad with vegetables and balsamic vinegar.
• Banana.
• Unsweetened tea or water.
Dinner
• Grilled portobello mushroom burger with caramelized onions.
• Quinoa and bean salad.
• Broccoli.
• Kale salad.
• Strawberries.
• Unsweetened tea or water.
SAMPLE MENU: DAY TWO
Breakfast
• Oatmeal with blueberries, walnuts, and soy milk.
• Hot tea or coffee.
Lunch
• Split pea, carrot, and barley soup.
• Salad with spring mix, vegetables, kidney beans, and balsamic vinegar.
• Orange.
• Sparkling mineral water or water.
Dinner
• Tacos with corn tortillas, grilled vegetables, potatoes, avocado, and salsa.
• Pinto beans.
• Salad with vegetables and balsamic vinegar and mustard.
• Mango.
• Sparkling mineral water or water.