WEEKLY MENU PLAN
MondayBREAKFAST / SNACK / LUNCH / SNACK / DINNER
(between 5-7pm) / SNACK
(between 7-9pm)
Drinks 8-16oz of room temperature water
1 tablespoon 4oz/apple juice 4oz water LOCLO first before breakfast
Fruit 4-5 servings before 11am (any, except citrus) examples: Green apples, Gala, plums, pears, melons)
Bananas only 1 time per day.
If still hungry (1-2 slices multi-grain bread with Olivia butter)
1 hour after breakfast drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Raw Salad - Roman lettuce, mixed leaf, spinach, carrots, cucumbers, sweet onions, yellow, red orange peppers(No green), cauliflower, broccoli, celery, any oil salad dressings (All you want)
Grilled Chicken Breast with any herbal seasoning (no more then 3inches thick)
2 hours after lunch drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / 2 small red potatoes (Baked or mashed) 1teaspoon of Olivia butter
Streamed Asparagus
Raw Salad
If needed 1 slice of multi-grain bread with 1teaspoon of Olivia butter
Herbal Supplements
1 hour after dinner 2-3 cups of water
E-TEA – Make into Tea
NO MORE FLUIDS AFTER 8pm / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins)
Tuesday
BREAKFAST / SNACK / LUNCH / SNACK / DINNER
(between 5-7pm) / SNACK
(between 7-9pm)
Drinks 8-16oz of room temperature water
1 tablespoon 4oz/apple juice 4oz water LOCLO first before breakfast
Fruit 4-5 servings before 11am (any, except citrus) examples: Green apples, Gala, plums, pears, melons)
Bananas only 1 time per day.
If still hungry Quaker Oatmeal 6-8oz, with Olivia butter, cinnamon, xlyitol sugar, almond milk, or sea salt)
1 hour after breakfast drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Raw Salad - Roman lettuce, mixed leaf, spinach, carrots, cucumbers, sweet onions, yellow, red orange peppers(No green), cauliflower, broccoli, celery, any oil salad dressings (All you want)
Grilled Turkey Breast with any herbal seasoning (no more then 3inches thick)
2 hours after lunch drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Brown Rice 1teaspoon of Olivia butter
Streamed mixed vegetables/stir fry with olive oil
Raw Salad
If needed 1 slice of multi-grain bread with 1teaspoon of Olivia butter
Herbal Supplements
1 hour after dinner 2-3 cups of water
E-TEA – Make into Tea
NO MORE FLUIDS AFTER 8pm / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins)
Wednesday
BREAKFAST / SNACK / LUNCH / SNACK / DINNER
(between 5-7pm) / SNACK
(between 7-9pm)
Drinks 8-16oz of room temperature water
1 tablespoon 4oz/apple juice 4oz water LOCLO first before breakfast
Fruit 4-5 servings before 11am (any, except citrus) examples: Green apples, Gala, plums, pears, melons)
Bananas only 1 time per day.
If still hungry If still hungry (1 multi-grain pancakes with Olivia butter) maple syrup
1 hour after breakfast drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Raw Salad - Roman lettuce, mixed leaf, spinach, carrots, cucumbers, sweet onions, yellow, red orange peppers(No green), cauliflower, broccoli, celery, any oil salad dressings (All you want)
Grilled Salmon with any herbal seasoning (no more then 3inches thick)
2 hours after lunch drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Multi-grain noodle 8-10 oz 1 teaspoon of Olivia butter
Mixed vegetables w/onions
Streamed Asparagus
Raw Salad
If needed 1 slice of multi-grain bread with 1teaspoon of Olivia butter
Herbal Supplements
1 hour after dinner 2-3 cups of water
E-TEA – Make into Tea
NO MORE FLUIDS AFTER 8pm / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins)
Thursday
BREAKFAST / SNACK / LUNCH / SNACK / DINNER
(between 5-7pm) / SNACK
(between 7-9pm)
Drinks 8-16oz of room temperature water
1 tablespoon 4oz/apple juice 4oz water LOCLO first before breakfast
Fruit 4-5 servings before 11am (any, except citrus) examples: Green apples, Gala, plums, pears, melons)
Bananas only 1 time per day.
If still hungry (multi-grain waffle bread with Olivia butter)1Tbs maple syrup
1 hour after breakfast drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Raw Salad - Roman lettuce, mixed leaf, spinach, carrots, cucumbers, sweet onions, yellow, red orange peppers(No green), cauliflower, broccoli, celery, any oil salad dressings (All you want)
Tuna Steak with any herbal seasoning (no more then 3inches thick)
2 hours after lunch drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / 2 small sweet potatoes (Baked or mashed) 1teaspoon of Olivia butter
Streamed Brussels Sprouts
Raw Salad
If needed 1 slice of multi-grain bread with 1teaspoon of Olivia butter
Herbal Supplements
1 hour after dinner 2-3 cups of water
E-TEA – Make into Tea
NO MORE FLUIDS AFTER 8pm / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins)
Friday
BREAKFAST / SNACK / LUNCH / SNACK / DINNER
(between 5-7pm) / SNACK
(between 7-9pm)
Drinks 8-16oz of room temperature water
1 tablespoon 4oz/apple juice 4oz water LOCLO first before breakfast
Fruit 4-5 servings before 11am (any, except citrus) examples: Green apples, Gala, plums, pears, melons)
Bananas only 1 time per day.
If still hungry (Kashia Cereal with almond milk)
1 hour after breakfast drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Raw Salad - Roman lettuce, mixed leaf, spinach, carrots, cucumbers, sweet onions, yellow, red orange peppers(No green), cauliflower, broccoli, celery, any oil salad dressings (All you want)
Jerk Chicken Breast with any herbal seasoning (no more then 3inches thick)
2 hours after lunch drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Multi-grain wrap with mixed streamed vegetables
4-6 oz of diced chicken
Red & yellow peppers, onions, cilantro, oregano, fresh herbs
Raw Salad
If needed 1 slice of multi-grain bread with 1teaspoon of Olivia butter
Herbal Supplements
1 hour after dinner 2-3 cups of water
E-TEA – Make into Tea
NO MORE FLUIDS AFTER 8pm / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins)
Saturday
BREAKFAST / SNACK / LUNCH / SNACK / DINNER
(between 5-7pm) / SNACK
(between 7-9pm)
Drinks 8-16oz of room temperature water
1 tablespoon 4oz/apple juice 4oz water LOCLO first before breakfast
Fruit 4-5 servings before 11am (any, except citrus) examples: Green apples, Gala, plums, pears, melons)
Bananas only 1 time per day.
If still hungry (1-2 slices multi-grain bread with Olivia butter)
1 hour after breakfast drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Raw Salad – Roman lettuce, mixed leaf, spinach, carrots, cucumbers, sweet onions, yellow, red orange peppers(No green), cauliflower, broccoli, celery, any oil salad dressings (All you want)
Flounder with any herbal seasoning (no more then 3inches thick)
Streamed string beans with 2 tbs Olivia butter with ½ cup sweet onions sautéed.
2 hours after lunch drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Bean Soup & Raw Salad
If needed 1 slice of multi-grain bread with 1teaspoon of Olivia butter
Herbal Supplements
1 hour after dinner 2-3 cups of water
E-TEA – Make into Tea
NO MORE FLUIDS AFTER 8pm / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins)
Sunday
BREAKFAST / SNACK / LUNCH / SNACK / DINNER
(between 5-7pm) / SNACK
(between 7-9pm)
Drinks 8-16oz of room temperature water
1 tablespoon 4oz/apple juice 4oz water LOCLO first before breakfast
Fruit 4-5 servings before 11am (any, except citrus) examples: Green apples, Gala, plums, pears, melons)
Bananas only 1 time per day.
If still hungry (1 multi-grain bagel with Olivia butter)
1 hour after breakfast drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Raw Salad - Roman lettuce, mixed leaf, spinach, carrots, cucumbers, sweet onions, yellow, red orange peppers(No green), cauliflower, broccoli, celery, any oil salad dressings (All you want)
Baked Chicken Breast with any herbal seasoning (no more then 3inches thick)
2 hours after lunch drink 2-3 cups of room temperature water
Herbal Supplements / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins) / Brown Rice & Broccoli Casserole (see recipe)
Raw Salad
Herbal Supplements
1 hour after dinner 2-3 cups of water
E-TEA – Make into Tea
NO MORE FLUIDS AFTER 8pm / (CHOOSE ONE)
Hummus 8oz Baby carrot sticks 1 cup
Seeds and Nuts
1 boiled egg
Celery Sticks
Raw Fruit
Plain Yogurt with raw fruit (no raisins)
DIABETICS should eat protein before going to bed (1 piece of poultry or fish)
Boiled Eggs only twice weekly
Additional Snack - only once per week blue corn chips, multi-grain pretzels.
Eat fruit only on empty stomach within 2 hours of eating food.
Vegetarians can replace meat with beans.
Saturday Treats: Smoothie – Mixed Frozen fruit, Almond Milk, maple syrup – between 3-5pm.
Occasional snacks raw vegetables with Italian Dressing
Broccoli and Rice Casserole
4 tablespoons margarine or butter (Olivia Butter)
1 cup finely chopped celery
1 cup finely chopped onion
1 large bell pepper, finely chopped (optional)
4 cups cooked rice
2 packages chopped broccoli, cooked
according to directions
1 (8 ounce) jar Cheez Whiz (Veggie Cheese)
2 cans undiluted cream of celery soup
Garlic, salt and pepper, to taste
Saut celery, onion and bell pepper in margarine. Add rice, broccoli, Cheez Whiz, rice and soup. Mix well and season.
Grease a 3-quart casserole. Turn mixture into a casserole and bake at 350 degrees F for 45 minutes to 1 hour or until heated through.
BLACK BEAN STUFFED CABBAGE
FILLING AND CABBAGE
• 2 tablespoons olive oil
• 2 celery stalks, finely chopped
• 1 medium onion, finely chopped
• 1/2 cup finely chopped green pepper
• 5 garlic cloves, minced
• 1 15-ounce can black beans, drained and rinsed
• 2 cups salsa
• 2 tablespoons chopped fresh cilantro
• 3 cups corn
• 2 teaspoons ground cumin
• Salt to taste
• 1/2 teaspoon pepper
• 1/4 teaspoon cayenne pepper
• 1/2 cup rice
• 1 large egg, beaten
• 1 large cabbage
Directions
1. Heat oil in large skillet and saute celery, onions, green pepper and garlic until soft.
2. Mix in beans, salsa, cilantro, corn, cumin, salt, pepper and cayenne.
3. Simmer until liquid is absorbed and remove from heat. Mix in rice and egg.
4. Prepare cabbage leaves as directed in Meat Cabbage Rolls.
SAUCE
• 3 tablespoons olive oil
• 2 cups finely chopped red onions
• 5 garlic cloves, minced
• 1 28-ounce can tomatoes
• 1 tablespoon lemon or lime juice
• 1 cup vegetable broth
• 2 teaspoons ground cumin
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 2 tablespoons. chopped fresh cilantro
• 2 teaspoons dried oregano
• 1/4 teaspoon red pepper flakes to taste
Directions
1. Heat oil in soup pot and saute onions and garlic until soft.
2. Add remaining ingredients and simmer 15 minutes.
ASSEMBLY
1. Preheat oven to 375°F. Grease large baking pan.
2. Place filling on lower third of each cabbage leaf. Roll up, securing ends by pushing them inside roll.
3. Pour thin layer of sauce into pan, arrange rolls and cover with remaining sauce. Cover and bake 1 1/2 hours or until rolls are tender.
CARIBBEAN BLACK BEANS
Prep: 15 min - Cook: 55 min5 Servings
Ingredients
• 4 1/2 cups water
• 1 1/2 cups dried black beans*
• 2 teaspoons vegetable oil
• 1 medium papaya, peeled, seeded and diced (about 1 1/2 cups)
• 1 medium red bell pepper, finely chopped (1 cup)
• 1/2 cup finely chopped red onion (about 1/2 medium)
• 1/2 cup orange juice
• 1/4 cup lime juice
• 2 tablespoons chopped fresh cilantro
• 1/2 teaspoon ground red pepper (cayenne)
• 2 cloves garlic, finely chopped
• 5 cups hot cooked rice / Directions
1. In 2-quart saucepan, heat water and beans to boiling. Boil uncovered 2 minutes; reduce heat. Cover and simmer about 45 minutes, stirring occasionally, until beans are tender; drain.
2. In 10-inch skillet, heat oil over medium heat. Cook remaining ingredients except rice in oil about 5 minutes, stirring occasionally, until bell pepper is crisp-tender. Stir in beans. Cook about 5 minutes or until hot. Serve with rice.
*2 cans (15 oz each) black beans, rinsed and drained, can be substituted for the dried black beans. Omit water and Step 1.
Nutrition
1 SERVING: Cal 425 (Cal From Fat 25), Fat 3g (Sat Fat 1g), Chol 0mg, Sodium 10mg, Carbs 93g (Fiber 11g), Pro 17g
% DAILY VALUE: Vit A 42%, Vit C 80%, Calc 14%, Iron 30%
EXCHANGES: 4 Starch, 2 Fruit
CARB. CHOICES: 6
WHITE BEANS AND SPINACH
Beans are part of the standard diet of almost every culture, and the Italians are no exception. Heather Dismore contributed this recipe that uses the cannellini beans, an Italian staple, paired with nutritious vitamin-A-rich spinach. Use canned beans and prewashed spinach to make this nutritious powerhouse as easy to make as it is to enjoyPreparation time: 10 minutes
Cooking time: 20 minutes
Yield: 4 servings
1 tablespoon olive oil
1/2 cup diced onions
3 cloves garlic, peeled and sliced thinly
1 cup sliced cremini mushrooms
1/4 cup white wine
1 tablespoon Dijon mustard
Half a 10-ounce bag of triple-washed spinach
1 can (15 ounces) white beans (like navy, cannellini, or great Northern), rinsed and drained
2 tablespoons fresh minced oregano
Salt and pepper
1. Heat the olive oil in a skillet over medium-high heat. Add the onions and sauté until translucent. Add the garlic and mushrooms. Cook until just fragrant. Add the white wine and mustard. Scrape up any browned bits that may be stuck to the skillet.
2. Add the spinach and cover. Steam the spinach for 3 to 4 minutes, or until wilted but still bright green. Add the white beans. Continue to cook until heated through. Add the oregano and salt and pepper to taste. Adjust seasonings as necessary.
Per serving: calories 122 (From Fat 37); Fat 4g (Saturated 1g); Cholesterol 0mg; Sodium 385mg; Carbohydrate 18g (Dietary Fiber 5g); Protein 5g.
Exchanges: 1/2 Starch, 1 vegetable, 1/2 very lean meat, 1 fat