By Kyla Zalapski

Breakfasts

Morning Snacks

Lunches

More Snacks

Dinners

Breakfast's

• 2 boiled eggs with salsa and 4-6oz protein shake
• Protein shake and/or 1 cup ground flax and yogurt with raisins and cinnamon
• Organic yogurt with ground flax and fruit(can add protein powder to yogurt)
• 2-3 poached eggs with sautéed mushrooms and red pepper
• 1 grapefruit , Chai tea, ½ cup slivered almonds with raspberries and almond milk
• 3 egg omelet with green peppers, broccoli and onions
• Organic yogurt with fresh fruit
  3 scrambled eggs and ½ grapefruit
• ½ cup mixed nuts with raisins, cinnamon and grated apple (pinch of raw honey) and almond milk
• 6-8oz protein shake and 1 orange and 1 plum
  *1 piece Hearth bread with almond butter and one apple

• One pear and a handful of almonds
• 1 orange and 1 peach
• 1 apple and 1 plum
• Dried peaches or mango with 1 grapefruit
• 1 fresh nectarine
• Plum and handful macadamia nuts
• Handful pecans with dried papaya spears (2)
• Dried cherries with walnuts
• Apple with cashew or almond butter
• Pear and herbal tea
• Sliced cucumbers with sea salt and cherry tomatoes

• Baked chicken 4oz (thyme, sage, herbamare) with salad and dressing
• Left over chicken 4oz with raw celery 4 sticks
• Leftover hamburger 4oz over salad with dressing
• Leftover stir fry 1 bowl And/Or steamed artichoke
• Leftover halibut 4-6oz on salad
• Leftover salad and tuna 4oz
• Baked/heated squash *with broccoli in middle and veggie shreds melted on top
• Assorted raw veggies dipped in olive oil and balsamic vinegar with 2 chicken legs
• Leftover salmon 4-6oz and romaine lettuce
• 2 boiled eggs with pepper, herbamare and salsa on spinach salad
• Leftover roast beef 4oz wrapped in romaine lettuce leaves with Dijon mustard or horseradish

• 15 snap peas(Mann’s)
• Sunflower seeds, raisins and dried currants
• Handful of brazil nuts and dried apricots
• Mixed veggies raw(Mann’s)
• Homemade jerkey
• Apple with almond butter
• Small bunch grapes
• Fresh berries or fruit in season
• Handful hazelnuts and mixed dried fruit
• Raw radishes or 3 kiwi fruits
• Organic pickles with sea salt and garlic

• Steamed snapper 6-8oz with fresh dill and herbamare with steamed broccoli
• Organic hamburger patties 6oz with organic non-dairy mushroom soup(soup as gravy in saucepan with hamburger)
  Stir fry with 2 tablespoons organic sesame oil, sesame seeds, fresh green pepper, green onion, broccoli, red pepper, shrimp, bok choy, celery
• BBQ or broiled arctic char or halibut 6-8oz with grilled green, red and yellow peppers. (dipped in balsamic vinegar)
• Fresh tuna 6-8oz with greek salad (cucumber, romaine, red onion, olives) dressing: garlic,anchovies, fresh lemon juice, herbamare, basil, pepper blended
• Baked turkey breast 6 oz with steamed green beans, garlic and pine nuts
• Small baked chicken 6-8oz with fresh sage, thyme, pepper, herbamare, garlic. With mixed organic greens salad
• Grilled salmon steak 6-8oz with *wild rice (*occasionally the rice is okay if you choose not to eliminate) and broccoli
• Rack of lamb or lamb chops 6- 8oz with steamed spinach and kale with lemon
• Roast beef 6-8oz with HAIN (veggie-based) gravy and cauliflower and brussel sprouts
• Steamed asparagus and roast duck 6-8oz

• How to Respect Yourself Through Lifestyle Nutrition

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