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CREATIVE MENU CHOICES

Breakfast options:

  • 1 slice of Ezekiel toast with butter or almond or cashew butter –or spread avocado on it!
  • 1 slice of Ezekial toast with 2 eggs
  • 1 cup oatmeal with butter and sliced nuts
  • 1 cup of puffed rice cereal with low fat milk, rice or almond milk and sliced nuts
  • 1 Green smoothie (get recipe from Dr. Kratzert)
AM (≈ 10am) Snack:
  • 1 piece of fruit - and try it with almond butter
  • 10 almonds
  • Yogurt; Fage or Chobani are excellent Greek yogurts – AVOID sweetened yogurts
Lunch:
  • Large mixed greens salad w/ veggies & chicken, fish (albacore tuna), or turkey w/ olive oil & vinegar or balsamic vinegar
  • Steamed vegetables and chicken, fish, venison, or turkey
  • Soup (not in cans) with chicken, turkey, vegetables and brown rice  (1/2 cup serving of rice)
PM (≈ 2-3pm) snack:
  • 1/4 cup of trail mix with nuts, raisins, and seeds
  • 10 Almonds
  • 1 piece of fruit with almond butter
  • 1 brown rice cake with butter or almond butter
  • 8 brown rice snap crackers or nut thins with butter, almond butter, or hummus
Dinner (no choices here –you can eat all items listed. *exclude starch for faster weight loss)
  1. 1 palm size serving of beef, chicken, turkey, fish, or venison
  2. ½ cup of brown rice, brown rice pasta, sweet potato (minus the marshmallow ), millet, quinoa, or barley
  3. Steamed vegetables
  4. Small mixed greens salad with olive oil and vinegar or balsamic vinegar
Tips to keep you on track!
  • Combine complex carbs, proteins, and fats at each meal
  • Eat every 2-3 hours
  • Proteins, such as nuts, hummus or lean meat, is the BEST option
  • NO meals after 7
  • Drink ½ of your body weight in ounces of water (herbal teas count as water servings)
 
 
Remember this is NOT a diet this is a lifestyle change. Keep healthy eating fun and delicious!
 
Monitor your serving sizes! And here are EVEN MORE recommendations!!
Meat or Fish:
  • Palm size servings twice a day.
  • Chicken, turkey, beef, venison or fish are your best options – go for lean meats
  • Organic or free range whenever possible
Grains and starches
  • ½ cup cooked
  • Brown, wild, basmati, or jasmine rice; brown rice pasta, millet, quinoa, amaranth, buckwheat, sweet potato, yams, or squash
  • For faster weight loss remove this category from your meal plan
Vegetables
  • 6-8 servings - Raw or lightly cooked (skip the butter) - Organic when possible
  • Unlimited amounts and types –focus on the exuberantly colored!
  • Limit beets, peas, and carrots to ½ cup
Nuts and Seeds
  • ½-1 cup of raw or roasted
  • Best options: almonds, walnuts, macadamias, hazelnuts, sunflower seeds, sesame seeds, flax seeds, and pumpkin seeds. AVOID peanuts –can have mold!
Ezekiel or Rice bread
  • 1 piece any flavor and type
  • Ezekiel wraps are a nice twist
Butters
  • Nut butters: Almond, macadamia, hazelnut, and sesame tahinni. AVOID peanut butter!
  • Always use real butter. AVOID margarine and butter substitutes d/t dangerous chemicals
Cheese
  • Choose hard natural cheeses such as: Swiss, cheddar, mozzarella or parmesan
  • Choose soft cheeses such as: cottage cheese or ricotta
  • Use low fat options
Salt  
  • Use “Real Salt”, “Dirty Salt”, or Sea Salt.
  • AVOID  foods with salt (i.e. deli meats and processed foods –canned soup and microwaveable dinners-)
Seasonings: Use fresh and dried herbs
 
Cooking oils:
  • Coconut oil, cocoa butter, butter, avocado oil, sesame oil, olive oil, and almond oil
  • AVOID canola and vegetable oils.
Salad dressings:  Olive oil, lemon, Canale’s house Italian, grape seed oil, vinegar and balsamic vinegar
Salad Greens:  Spinach, romaine, spring mix, baby greens (the darker green the better)

Fruits:
  •  1-2 pieces per day of low glycemic index fruits are better (i.e. apples, oranges, berries (1cup) and grapefruit)
  • Use organic when possible
  • Avocados are a tasty choice!
Sugar:
  • When needed use: stevia, raw sugar, raw honey, or organic maple sugar
  • AVOID: white sugar, splenda, aspartame, and artificial sweeteners
Coffee:
  • Limit to 1-2 per day - use organic coffee to avoid chemicals
Herbal teas: Drink all you want
 
Misc. Tips:
  • Use organic, wild and unprocessed foods
  • Avoid Soda and sugary drinks like fruit juice
  • Avoid excessive amounts of mayonnaise, mustard, ketchup, and other condiments
  • Avoid hydrogenated and all processed oils

Adapted from Riverview Wellness Center –“Sample Menu” © 2007





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