D-Life Diet Meal Plan Week 1

WEEK 1

DAY 1

Protecting health is the best treatment! Japanese saying

1131 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (248 kcal)

• Breakfast dish 
• whole grain bread 

11% green olive, 11% black olive, 19% cherry tomatoes, 25% cucumber, 10% baby leaf herb salad, 10% parsley, 14% feta cheese, slice of lemon

SNACK (117 kcal)

• Fruit salad 

60% pineapple, 35% strawberry, 5% cinnamon

LUNCH  (343 kcal)

• Sautéed salmon fillet with vegetables, 
• A slice of whole wheat bread

36% Salmon fillet, 10% carrot, 15% courgette, 6% yellow pepper, 6% red pepper, 6% green pepper, 8% white cabbage, 4% soybean sprouts, 5% rocket, 1.5% parsley, 0,5% garlic, 0,6% soy sauce, 0,8% olive oil, 0,3% himalaya salt, 0,3% black pepper.

SNACK (159 kcal)

• Cinnamon candied walnuts 

86% walnuts, 12% dates, 2% ground cinnamon

DINNER (318 kcal)

• Lentil soup,
• Peas in olive oil

13% lentil, 4% onion, 0.3% garlic, 2.6% lemon, 79.3% water, 0.6% salt, 0.2% black pepper, 61.1% peas, 20% potato, 10.5% tomato, 6.1% onion, 0.6% garlic, 1.5% olive oil, 0.1% salt, 0.1% black pepper

Cinnamon: The most important benefit of cinnamon, which contains high amounts of iron, calcium, manganese and fiber, is that it helps to control blood sugar by increasing insulin sensitivity. Polyphenols are important antioxidants which protect and renew cell structure, prevent deterioration of vascular structure and have a protective effect against cardiovascular diseases. It helps to reduce bad cholesterol and balance blood sugar when consumed for half a teaspoon (5 grams) per day with a balanced diet and a regular lifestyle. Thus, your diet will be much more enjoyable by reducing the fluctuations in blood sugar which is the biggest problem experienced in dieting 

DAY 2

To laugh often and much; To win the respect of intelligent people and the affection of children; To earn the appreciation of honest critics and endure the betrayal of false friends; To appreciate beauty, to find the best in others; To leave the world a bit better, whether by a healthy child, a garden patch, or a redeemed social condition; To know even one life has breathed easier because you have lived. This is to have succeeded. Ralph Waldo Emerson (1803 – 1882) American Essayist & Poet

1258 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (255 kcal)

• Organic yogurt topped with fruits

38% kiwi, 38% strawberry, 23% oats, 1% brown flaxseed (linseed) 

SNACK (178 kcal)

• Mixed nuts 

33% almond, 33% walnut, 34% pumpkin seed

LUNCH  (396 kcal)

• Baked artichoke with mushrooms 
• Salad with dry-curd cottage cheese (farmer cheese) and sprouts
• Slice of whole grain bread

42% artichoke, 40% mushroom, 6% onion, 1% thyme, 1% basil, 18% carrot, 40% rocket,10% herb salad, 22% tomatoe, 8% red pepper, 10% dry-curd cottage cheese, 5% mung bean sprouts, 5% lemon vinaigrette

SNACK (140 kcal)

• Homemade chocolate with walnut and fig 

25% organic cacao, 25% dried fig, 25% walnut, 5% cacao oil, 20% date

DINNER (289 kcal)

• Squash soup 
• Green lentil salad

39% squash, 3%dill, 5% onion, 3% garlic, 50% vegetable broth, 40% green lentil, 25% cucumber, 20% carrot, 5% lemon, 5% pomegranate molasses, 5% olive oil  

Mushroom: Most mushrooms have a high protein and B vitamin content, usually around 20-30% by dry weight. This can be useful for vegetarians or anyone looking to increase the protein content in their diet. Fiber that helps lower cholesterol and is important for the digestive system also found in mushrooms. Especially when consumed with vegetables, they replace meat, legumes and cereals with high nutritional value. Ergothioneine compound gives the fungus a very strong antioxidant and phytochemicals gives a very strong anticarcinogenic feature. The fact that it does not contain fat and cholesterol and has a low energy density makes it a satisfying alternative for those who take care of daily calorie intake and helps to control weight.

DAY 3

The people think of wealth and power as the greatest fate, but in this world, a spell of health is the best state.  Suleiman the Magnificent

1173 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (304 kcal)

• Organic cow’s milk, dried fruit muesli

70% organic cow’s milk, 1% cinnamon, 14% oatmeal, 5% pineapple, 4% banana, 2% apricot, 2% fig, %2 walnut  

SNACK (53 kcal)

• Cucumber crudité with yogurt dip sauce 

65% cucumber, 34% homemade yogurt, 1% mexican spice mixture

LUNCH  (362 kcal)

• Fillet steak wrap and homemade yogurt drink 

32% wholewheat tortilla, 32% fillet steak, 5% onion, %10 mix of yellow, red and green peppers, 6% carrot, 2% garlic, 13% salad mix, %50 homemade yogurt, 50% water 

SNACK (179 kcal)

• Nuts 

DINNER (185 kcal)

• Gazpacho Andaluz 
• Italian Salad

40% tomato, 15% cucumber, 13% red, yellow and green peppers, 5% lime, 1% coriander, 1% parsley, 25% vegetable broth, 30% rocket, 30% mixed salad, 15% carrot, 8% yellow pepper, 6% mint, 6% walnut, 5% pomegranate molasses 

Cucumber: Very high in water content (%95) and very low in calories. Eating cucumbers may help support regular bowel movements. It is it’s skin that contains fiber and chlorophyll so it is better not to peel it off. Foods rich in fiber help in balancing cholesterol, sugar and blood pressure. The high amount of water cucumber contains help reduce edema. Also, cucumbers contain vitamin C and caffeic acid, two antioxidants that, when applied to skin, help fend off wrinkles, sun damage and more. 

DAY 4

The art of healing comes from nature, not from the physician. Therefore the physician must start from nature, with an open mind. Paracelsus

1254 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (210 kcal)

• Breakfast dish 
• whole grain bread

11% green olives, 11% black olives, 19% tomato, 10% rocket, 10% parsley, 14% feta cheese, a slice of lemon. 

SNACK (164 kcal)

• Dried fruits 

50% dates, 50% apricot

LUNCH  (371 kcal)

• Cow pea and oven baked beetroot salad
• Homemade yogurt

42% artichoke, 40% mushroom, 6% onion, 1% thyme, 1% basil, 18% carrot, 40% rocket, 10% green salad, 22% tomato, 8% red pepper, 10% curd cheese, 5% mung bean sprouts, 5% lemon vinaigrette 

SNACK (109 kcal)

• Nuts 

DINNER (281 kcal)

• Corn soup 
• Courgette with olive oil and dill
• Homemade yogurt

13% corn, 5% onion, 1% garlic, 1% olive oil, 80% vegetable broth, 60% squash, 9% onion, 2% garlic, 5% lemon juice, 2% parsley, 3% dill, 16% vegetable broth, 3% olive oil 

Cucumber: Very high in water content (%95) and very low in calories. Eating cucumbers may help support regular bowel movements. It is it’s skin that contains fiber and chlorophyll so it is better not to peel it off. Foods rich in fiber help in balancing cholesterol, sugar and blood pressure. The high amount of water cucumber contains help reduce edema. Also, cucumbers contain vitamin C and caffeic acid, two antioxidants that, when applied to the skin, help fend off wrinkles, sun damage and more. 

DAY 5

You are not sick, you are thirsty. F Batmanghelidj

1203 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (304 kcal)

• Organic cow’s milk  
• Muesli with dried fruits

70% organic cow’s milk, 1% cinnamon, 14% oatmeal, 5% pineapple, 4% banana, 2% apricot, 2% fig, 2% ceviz 

SNACK (186 kcal)

• Mixed nuts 

33% almond, 33% walnut, 34% hazelnut

LUNCH  (310 kcal)

• Steamed sea bass with vegetables, 
• Baked potato wedges

30% sea bass fillet, 5% mixed green salad, 5% carrot, 10% courgette, 10% lemon, 35% potato wedges, 5% yellow pepper 

SNACK (112 kcal)

• Red grapes 

DINNER (291 kcal)

• Carrot soup with ginger 
• Alkalized salad
• Homemade yogurt

30% carrot, 5% onion, 2% garlic, 2% ginger, 61% vegetable broth, 21% rocket, 26% mixed green salad, 1% celery stalk, 12% cucumber, 3% broccoli, 3% cherry tomato, 5% lemon vinaigrette, 5% brown flaxseed (linseed), 100% homemade yogurt  

Ginger: Strengthens the weakened immune system, defies influenza infections with its strong antiviral effect and opens the airways. It has a relaxing effect on the stomach. Being a natural aspirin; makes the structure of blood fluid that helps the heart work efficiently. Thanks to its strong antioxidant properties, it prevents cell structure due to free radicals and renew the cells.

DAY 6

Better keep yourself clean and bright; you are the window through which you must see the world. George Bernard Shaw

1250 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (269 kcal)

• Fruit salad  
• Homemade yogurt

15% pineapple, 6% oatmeal, 15% green apple, 62% homemade yogurt, 2% cinnamon 

SNACK (111 kcal)

• Cheesy poppers 

65% capia pepper, 19% feta cheese, 12% curd cheese, 2% parsley. 2% garlic and onion powder

LUNCH  (476 kcal)

• Sautéed Ratatouille with basil sauce and sirloin
• Homemade yogurt

42% sirloin, 11% aubergine, 11% courgettes, peppers, 1% thyme, 4% onion, 20% tomato, 2% basil, 9% vegetable broth

SNACK (166 kcal)

• Homemade chocolate

25% organic cocoa, 25% dried fig, 25% walnut, 5% cocoa oil, 20% dates

DINNER (228 kcal)

• Ezogelin soup 
• Mediterranean style kidney beans
• Half slice of whole wheat bread

22% red lentil, 12% brown rice, 5% onion, 4% tomato puree, 1% dried thyme, 1% chilli flakes, 55% vegetable broth, 59% kidney beans, 5% onion, 28% tomato, 3% lemon, 1% olive oil, 1% garlic, 3% parsley

Cocoa: Which also means “ food of the gods”; for the Aztecs, it was both a currency and a drink of nobles in golden goblets. Isn’t cocoa a source of happiness for most of us for any reason from that period to this period? Contains many minerals that are necessary for health such as calcium, iron, phosphorus, magnesium, zinc and copper as well as B1, B2, B5 and B6 vitamins. The polyphenol, procyanidin and other antioxidant compounds it contains, helps strengthen the immune system and protects the heart health. The phetnethylamine substance it contains stimulates the nervous system and increases the secretion of endorphins and serotonin, creating a feeling of happiness and making healthy eating more enjoyable.

DAY 7

Love and work… work and love, that’s all there is… love and work are the cornerstones of our humanness. Sigmund Freud

1213 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (252 kcal)

• Breakfast dish  
• whole grain bread 

11% green olive, 11% black olive, 19% cherry tomatoes, 15% cucumber, 20% rocket, 10% parsley, 14% feta cheese, slice of lemon 

SNACK (131 kcal)

• Fruit salad 

45% green apple, 45% pear, 5% cinnamon, 5% black sesame

LUNCH  (291 kcal)

• Lentil balls wrap
• Homemade yogurt drink

40% red lentil, 5% onion, 5% parsley, 10% tomato paste, 40% rocket 

SNACK (262 kcal)

• Caramelized walnut with cinnamon

86% walnut, 12% dry date juice, 1% cinnamon, 1% agave 

DINNER (277 kcal)

• Minestrone soup with chow main chili garlic sauce 

8% green, red and yellow peppers, 5% carrot, 10% courgette, 3% celery stick, 5% onion, 5% spinach, 5% kidney bean, 59% vegetable broth, 44% buckwheat noodle, 11% yellow pepper, 23% chilli pepper, 12% carrot, 10% sauce ( garlic powder, almond oil, fresh ginger, soy sauce)     

Lentil: Its high fiber content supports both intestinal system operation and reduce hunger cravings. Although the protein content is high enough to compete with meat products, it does not contain cholesterol as it is a vegetable source. Besides, lentils can help lower “bad” LDL cholesterol and lower your risk of heart disease. Iron and folic acid in the content is good for anemia. Since it will affect your hunger-satiety level, it has a great place in weight control.

* Drink 3 liters of high alkaline (PH9, 5-10) water per day with your diet. To get faster results, do not drink black tea, coffee and alcoholic beverages along with curing. You can drink herbal tea.

** Add healthy and delicious spices to your meals like red chili peppers, turmeric, sumac, dried mint, dried basil and so on.