D-Life Diet Meal Plan Week 2

WEEK 2

DAY 1

The health of the people is really the foundation upon which all their happiness and all their happiness and all their powers as a state depend! Benjamin Disraeli

1148 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (249 kcal)

• Mediterranean whole grain sandwich 

29% whole grain bread, 14% tomato, 6% cucumber, 14% dry-curd cottage cheese, 6% lemon, 21% green salad, 4% green olive, 6% cherry tomato   

SNACK (124 kcal)

• Fruit dish

95% melon, 3% cinnamon, 2% black sesame

LUNCH  (308 kcal)

• Salad with baked sea bass 
• A slice of whole wheat bread

25% Sea bass, 29% rocket, 20% mediterranean greens, 4% corn, 12% dried tomato, 10% cucumber 

SNACK (137 kcal)

• Salted almond 

DINNER (250 kcal)

• Vegetable soup, 
• Green peas in olive oil
• Homemade yogurt

12% red pepper, 12% yellow pepper, 11% carrot, 11% courgette, 1% preferred spices, 53% vegetable broth, 79% sea beans, 5% onion, 2% garlic, 4% olive oil, 5% carrot, 5% lemon, 100% homemade yoghurt  

Sea Bass: Sea bass is a valuable source of both iron and calcium, with just one portion providing you with a quarter of the daily recommended amount we need in our diet. The iron in sea bass is different to iron found in vegetables, and is needed to keep blood healthy to prevent anaemia. Sea bass is also a good source of vitamin B12, and contains more calcium compared with other types of fish. Pair sea bass with sweet potato mash and broccoli to create a great nutritious meal, and grill the fish to retain more of the vitamin B12 and calcium contents.

DAY 2

Water is the mirror that has the ability to show us what we cannot see. It is a blueprint for our reality, which can change with a single, positive thoughts. All it takes is faith, if you’re open to it. Masaru Emoto

1226 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (248 kcal)

• Breakfast dish 
• whole grain bread

11% green olives, 11% black olives, 19% tomato, 25% cucumber, 10% rocket, 10% parsley, 14% feta cheese, a slice of lemon.  

SNACK (134 kcal)

• Fruit dish 

45% pineapple, 45% apple, 5% black sesame, 5% cinnamon

LUNCH  (344 kcal)

• Sautéed vegetables
• Homemade yogurt

20% carrot, 32% broccoli, 10% yellow pepper, 10% red pepper, 20% potato, 1% garlic, 2% fresh thyme, 5% onion

SNACK (132 kcal)

• Banana milkshake

24% banana, 1% cinnamon, 75% almond milk 

DINNER (368 kcal)

• Roasted red pepper soup with cumin 
• Buckwheat tabule
• Homemade yogurt

40% red pepper, 5% onion, 2% garlic, 1% cumin, 52% vegetable broth, 25% buckwheat, 1% turmeric, 14% parsley, 1% thyme, 1% basil, 24% tomato, 24% cucumber, 3% fresh mint, 3% dill, 3% pomegranate molasses, 1% mixed spices, 100% organic yoghurt  

Almond milk: Almond milk, which is indispensable for vegan diet and easily prepared, has countless benefits to health. This milk-like drink, which contains vitamins A, B, E and is rich in calcium, provides bone development and preservation of bone structure and is very beneficial for cardiovascular health. 100 ml of cow’s milk contains 120 mg of calcium, while 100 g of almond contains 294 mg of calcium. It has no carcinogenic effect due to the addition of many hormones and antibiotics to cow’s milk. It does not contain cholesterol, saturated fat and lactose. Low calorie. It does not mind weight and also helps easy weight loss.

DAY 3

One cannot think well, love well, sleep well, if one has not dined well. Virginia Woolf

1250 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (300 kcal)

• Organic cow’s milk, dried fruit muesli

69% organic cow’s milk, 17% oatmeal, 3% pineapple, 3% banana, 3% green apple, 2% dried apricot, %2 dried fig, %1 cinnamon  

SNACK (186 kcal)

• Edamame 

89% edamame, 1% sesame oil, 5% raw sesame, %5 black sesame

LUNCH  (328 kcal)

• Houmus wrap
• Homemade yogurt drink 

35% boiled chickpeas, 3% olive oil, 1% garlic, 1% cumin, 2% tahini, 15% rocket, 43% wholemeal wrap 

SNACK (132 kcal)

• Fruit dish

25% grape, 49% orange, 25% green apple, 1% cinnamon

DINNER (304 kcal)

• Turkish spinach with rice  
• Homemade yogurt
• A slice of wholewheat bread

77% spinach, 8% brown rice, 5% carrot, 5% onion, 5% lemon, 100% homemade yogurt. 

Chickpeas: As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets. 

DAY 4

You may have to fight a battle more than once to win it. Margaret Thatcher

1140 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (269 kcal)

• Fruit salad 
• Homemade yogurt

20% oatmeal, 11% pineapple, 20% green apple, 48% homemade yogurt, 1% cinnamon. 

SNACK (111 kcal)

• Cheese balls 

95% organic feta cheese, 2% parsley, 2% aromatic preferred herbs, 1% preferred spices

LUNCH  (336 kcal)

• Grilled sea bass salad
• A slice of whole wheat bread

50% sea bass, 20% green salad, 12% cherry tomato, 10% yellow pepper, 3% carrot, 5% lemon sauce 

SNACK (166 kcal)

• Granola bar with dried fruit

12% apricot, 18% dates, 16% fig, 10% almond, 16% walnut, 10% roasted nut, 8% sunflower seeds, 10% billberry 

DINNER (258 kcal)

• Lentil soup 
• Sauteed mushroom

25% red lentil, 12% brown rice, 5% onion, 10% tomato puree, 1% dried thyme, 1% chili pepper, 46% vegetable broth, 80% mushroom, 5% onion, 1% garlic, 10% tomato, 2% parsley, 2% fresh thyme 

Yogurt: Yogurt is one of the most popular fermented milk products worldwide and has gained widespread consumer acceptance as a healthy food. It provides an array of nutrients in significant amounts, in relation to its energy and fat content, making it a nutrient‐dense food. In particular, yoghurt can provide the body with significant amounts of calcium in a bioavailable form. Furthermore, yoghurt has many health benefits beyond the basic nutrition it provides, such as improved lactose tolerance, a possible role in body weight and fat loss, and a variety of health attributes associated with probiotic bacteria.

DAY 5

Food is an important part of a balanced diet. Fran Lebowitz

1168 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (248 kcal)

• Vegetable frittata with baked tomato and greens  
• A slice of whole wheat bread

40% egg, 35% courgette, 6% chili pepper, 6% tomato, 5% mediterranean salad.

SNACK (128 kcal)

• Cinnamon walnut 

LUNCH  (390 kcal)

• Fresco Enchiladas with vegetables and grilled meatballs

36% minced beef, 16% courgette, 11% carrot, 10% red, yellow and green peppers, 30% mediterranean salad, 5% slice of lemon, 2% raw sesame 

SNACK (146 kcal)

• Dried nuts

DINNER (256 kcal)

• Vegetable soup 
• Salad with curd cheese
• Homemade yogurt

32% cabbage, 5% onion, 8% carrot, 3% parsley, 52% vegetable broth, 50% season greens, 15% dried tomato, 25% curd cheese, 5% lemon vinaigrette, 5% sunflower seed, 100% homemade yoghurt   
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 6

The primary cause of disease is in us, always in us. – Antoine Bechamp

1184 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (304 kcal)

• Fruit muesli with organic cow’s milk  

70% organic cow’s milk, 16% oatmeal, 3% dried pineapple, 3% green apple, 2% dried apricot, 2% dried fig, 1% cinnamon 

SNACK (85 kcal)

• Crudite with curry dip sauce 

31% yogurt, 3% parsley, 0,5% fresh thyme, 31% cucumber, 31% carrot 

LUNCH  (385 kcal)

• Sautéed vegetables
• Arugula salad with sprouts

26% walnut, 16% carrot, 11% courgette, 14% white cabbage, 10% red,yellow,green peppers, 4% soybean sprouts, 19% arugula, slice of lemon 

SNACK (125 kcal)

• Date dish

31% almond, 10% sesame, 16% sunflower seeds, 22% buckwheat, 16% dates, 5% stevia  

DINNER (285 kcal)

• Turkish spinach with rice  
• Homemade yogurt
• Salad

68% spinach, 18% tomato puree, 5% onion, 2% garlic, 2% olive oil, 22% broccoli, 11% corn, 11% green beans, 11% dried tomato, 8% pomegranate molasses    

Sprouting: Sprouting is the natural process by which seeds or spores germinate and put out shoots, and already established plants produce new leaves or buds or other newly developing parts experience further growth. In the field of nutrition, the term signifies the practice of germinating seeds (e.g., mung beans, sunflower seeds, etc.) to be eaten raw or cooked, which is considered highly nutritious. The term can also be used for hair growth, and in a figurative sense it can mean ‘something appearing suddenly.

DAY 7

The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease. – Thomas Edison

1188 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (354 kcal)

• Menemen with seasonal greens 
• whole grain bread 

31% egg, 41% tomato, 15% pepper, 4% parsley, 1% salt&pepper, 7% seasonal greens 

SNACK (101 kcal)

• Almond with cinnamon 

97% almond, 3% cinnamon

LUNCH  (292 kcal)

• Curd cheese and meatball wrap
• Arugula salad
• Homemade yogurt drink

19% curd cheese, 19% minced beef, 27% seasonal herbs, 29% wholemeal tortilla, 6% tomato puree, 32% arugula, 24% tomato, 18% cucumber, 21% carrot, 5% lemon vinaigrette 

SNACK (126 kcal)

• Grape and melon salad

50% red grape, 50% melon.

DINNER (391 kcal)

• Green bean soup
• Tabouli salad with quinoa 

5% green beans, 4% boiled chickpeas, 4% wheat, 4% tomato, 75% vegetable broth, 2% onion, 1% garlic, 3% red pepper, 2% parsley, 22% quinoa, 6% dried tomato, 6% cucumber, 6% red, yellow, green pepper, 5%parsley, 50% arugula. 5% pomegranate sauce    
Purslane: The antioxidant compounds in purslane like betalain pigments and carotenoids are the two most potent nutrients. It has very high levels of omega-3 fatty acids for a land vegetables, all the vital amounts of fiber, essential vitamins like A, C, D and B-family vitamins, iron, magnesium, calcium, manganese, potassium and copper. It prevents cancer, helps healthy heart, handles gastrointestinal diseases, strengthens bones, better vision, helps weight loss.

* 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. 

Also see week 1