D-Life Diet Meal Plan Week 3

WEEK 3

DAY 1

Eat lamb up to 40 years old, then eat whatever lamb eats! Turkmen saying

1149 KCAL MENU

DRINK

• Herbal tea

BREAKFAST (248 kcal)

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

40% egg, 35% mushroom, 10% courgette, 10% carrot, 5% rocket.

SNACK (131 kcal)

• Popcorn

75% corn, 15% walnut, 5% olive oil, 2% himalaya salt, 2% red chili peppers

LUNCH  (210 kcal)

• Smoked salmon wrap

25% smoked salmon, 25% whole wheat tortilla, 3% fennel, 20% arugula, %3 cucumber, 19% mediterranean greens, 5% lemon

SNACK (148 kcal)

• Fruit dish

DINNER (332 kcal)

• Turkish-Style Braised Green Beans
• Homemade yoghurt

60% green beans, 29% tomato, 6% onion, 1% garlic, 2% parsley, 2% basil

Mushroom: Mushrooms are a superfood, and one of the most health-promoting foods on the planet. They are packed with nutritional value. They’re low in calories, are great sources of fiber and protein (good for plant-based diets). They also provide many important nutrients, including B vitamins, selenium, potassium, copper, and (particularly when exposed to the sun) vitamin D. And even though they’re commonly white, they’re packed with as many antioxidants as more colorful fruits and vegetables. Mushrooms are best known for and researched is their apparent cancer-fighting powers

DAY 2

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

DRINK

• Herbal tea

BREAKFAST

• Dried fruit muesli with organic cow’s milk

60,2% organic cow’s milk, 3.8% cinnamon, 20,5% oatmeal, 3,6% pineapple, 3,6% apple, 2,4% banana, 3,6% apricot, 2,3% fig

SNACK

• Dates with sesame

15,7% sesame, 30,3% date puree, 39,6% buckwheat, 10,5% almond, 3,7% sunflower seeds

LUNCH

• Lentil balls wrap
• Homemade yogurt drink

50.7% organic red lentils, 4% onion, 3,6% fresh aromatic herbs, 6,7% tomato, 5% pepper puree, 30% arugula, whole wheat tortilla

SNACK

• Fruit salad

95.8% orange, 4.2% black sesame.

DINNER

• Turkish-style braised leeks
• Homemade yogurt

70.4% leek, 15.6% carrot, 4% lemon, 5% yogurt, 5% whole wheat bread.

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.

DAY 3

Eating less is mastery, eating much is a disease. Anonymous

DRINK

• Herbal tea

BREAKFAST

• Breakfast dish
• A slice of whole wheat bread

20% cherry tomato, 20% cucumber, 34.8% arugula, 12.2% olive, 5% lemon, 8% feta cheese

SNACK

• Roasted white chickpeas

100% roasted white chickpeas

LUNCH

• Vegetable enchiladas

31% carrot, 31.2% yellow, green and red peppers, 44.7% mediterranean greens, 2.3% slice of lemon, wholemeal wrap

SNACK

• Fruit salad

100% kiwi.

DINNER

• Turkish-style braised leeks
• Vegetable soup

22.3% red pepper, 22.3% red pepper, 10% onion, 14.5% carrot, 7.3% parsley, 4.6% basil, 4.2% dill, 14.8% vegetable broth, 67.4% leek, 14% carrot, 5% lemon

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

Disease is born of us and in us. Antoine Béchamp

DRINK

• Herbal tea

BREAKFAST

• Dried fruit muesli with organic cow’s milk

74.3% organic cow’s milk, 9.7% cinnamon, 5.6% oatmeal, 2.3% pineapple, 2.1% apple, 1.4% banana, 2.4% apricot, 2.2% fig.

SNACK

• Roasted chickpeas

LUNCH

• Sauteed meatball with vegetables
• A slice of whole wheat bread

10.3% green, yellow and red peppers, 35.9% mediterranean greens, 5.2% lemon, 22.9% green beans, 8.1% onion, 5% parsley, 12.6% diced beef steak

SNACK

• Fruit dish

100% pineapple

DINNER

• Spinach stew with rice
• Yogurt
• Slice of whole wheat bread

78.5% spinach, 10% onion 5% garlic, 6.5% lemon

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

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

DRINK

• Herbal tea

BREAKFAST

• Breakfast dish
• A slice of whole wheat bread

20% cherry tomato, 20% cucumber, 34.8% arugula, 12.2% olive, 5% lemon, 8% feta cheese.

SNACK

• Dried fruits

100% dry prune

LUNCH

• Corn and beetroot salad

15.6% corn, 7.8% beetroot, 13.2% cucumber, 3.5% fresh mint, 12.4% carrot, 23.7% arugula, 10% parsley, 10% chard, 3.8% lemon vinaigrette.

SNACK

• Fruit dish

20% grapefruit, 20% orange, 50% pineapple, 10% cinnamon.

DINNER (256 kcal)

• Green bean soup
• Cauliflower & broccoli stew
• Homemade yogurt

68.7% green bean, 8.9% onion, 3.1% garlic, 14.2% celery stick, 5.1% vegetable broth, 44.1% cauliflower, 40.1% broccoli, 4.1% onion, 2.6% garlic, 4.7% lemon juice, 4.4% vegetable broth

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

Eat lamb up to 40 years old, then eat whatever lamb eats! Turkmen saying

DRINK

• Herbal tea

BREAKFAST

• Vegetable frittata with baked tomato and greens

Egg, red pepper, tomato, mediterranean greens, whole wheat bread

SNACK

• Salted almond

LUNCH

• Smoked salmon wrap

Smoked salmon, arugula, red pepper, cherry tomato, mediterranean greens

SNACK

• mandarin

DINNER

• Aubergine caponata with mushrooms
• Tzatziki
• A slice of whole wheat bread

Aubergine, red, green yellow pepper, mushroom, tomato, onion, garlic, basil, parsley.

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 7

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

DRINK

• Herbal tea

BREAKFAST

• Dried fruit muesli with organic cow’s milk

Organic cow’s milk, cinnamon, oatmeal, pineapple, apple, banana, apricot, fig

SNACK

• Crudite with curry dip sauce

Yogurt, curry, parsley, dried mint, fresh thyme, cucumber, carrot

LUNCH

• Sauteed turkey breast with vegetables
• A slice of whole wheat bread

Turkey breast, carrot, courgette, soybean sprouts, cabbage, soy sauce

SNACK

• Fruit dish

Pineapple, kiwi.

DINNER

• Turkish style spinach
• Yogurt
• A slice of whole wheat bread

Fresh spinach, onion, garlic, lemon

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.

* 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 2