Remedies & Other Knowledge

Use these first 3 days as your guide, then mix and match.

Day 1

Breakfast
# 8 oz fat-free yogurt mixed with 1/2 c raspberries
# 8 oz green tea

Lunch
# 2 c mixed greens, 1/4 c tomatoes, 1/4 c carrots, 1/4 c red cabbage, 1/3 c chickpeas, 1/3 c red beans, 1/3 c edamame, 1 oz slivered almonds, tossed with 1 Tbsp olive oil and as much red-wine or balsamic vinegar as you'd like
# 1 plum
# 8 oz sparkling water mixed with 1/4 c pomegranate juice and a twist of lime

Snack
# A mini-sandwich: 1 slice whole-grain bread with 1 oz low-fat cheese and 1 tsp mustard
# 3/4 c blueberries

Dinner
# 3 oz grilled wild salmon
# 1 c brussels sprouts and 1/2 c thinly sliced beets sautéed in 1 tsp extra-virgin olive oil
# 1 small sweet potato, baked
# 1 glass red wine

Snack
# 1/2 c high-fiber cereal
# 1 c fat-free milk

1,710 cal

Day 2

Breakfast
# 1 slice toasted whole-grain bread, spread with 2 Tbsp peanut butter (or other nut butter, like almond)
# 3/4 c strawberries

Lunch
# 2 oz white turkey, 3 spinach leaves, 2 slices tomato, and 1 Tbsp mustard on 2 slices whole-grain bread
# 1 c red grapes
# 8 oz green tea

Snack
# 6 oz or 100-calorie pack low-fat popcorn, sprinkled with 2 Tbsp freshly grated Parmesan cheese

Dinner
# 5 oz grilled albacore tuna
# 1/2 c whole-wheat pasta tossed with 1/2 c broccoli and garlic to taste (about 1 clove) sautéed in 1 tsp olive oil
# 1 c red-leaf lettuce & 1/4 c shredded fresh beets topped with 1 Tbsp chopped pecans & 1 Tbsp dried cranberries, tossed with 1 tsp olive oil
# 1/2 pink grapefruit
# 1 glass red wine

Snack
# 3 graham crackers, topped with 2 Tbsp low-fat whipped cream cheese and 1/4 c sliced berries of your choice

1,730 cal

Day 3

Breakfast
# 3/4 c high-fiber cereal
# 1 c fat-free milk
# 1/2 banana

Lunch
# 4-egg-white omelet with 5 spinach leaves, 1/2 c diced red peppers, & 1 slice low-fat cheese
# 1 small whole-wheat pita
# 3/4 c grape tomatoes mixed with 1/4 c diced avocado
# 3/4 c blackberries

Snack
# 1 Tbsp peanut butter on 2 whole-grain crackers
# 8 oz raspberry iced tea

Dinner
# 1 veggie burger on a whole-wheat bun
# 1/3 c cooked brown rice
# 1/3 c black beans
# 1 c sautéed yellow and green squash
# 1 c mesclun greens with 1/4c shredded carrots, topped with 1 Tbsp chopped walnuts and 1/2 c diced apple
# 1 glass red wine

Snack
# 1/2 c low-fat frozen yogurt with
# 5 c fresh berries of your choice

1,740 cal

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