D-Life Diet Meal Plan Week 4

WEEK 4

DAY 1

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

DRINK

• Herbal tea

BREAKFAST

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

egg, red pepper, tomato, mediterranean greens, mushroom.

SNACK

• Hazelnut 

LUNCH  

• Vegetable enchiladas

Whole wheat tortillas, carrot, red,green,yellow peppers, mushrooms, tomatoes, mediterranean greens, cherry tomatoes, cucumber, slice of lemon. 

SNACK

• Fruit salad

Green apple, black sesame

DINNER

• Lentil Soup
• Braised leeks and carrots in olive oil

Red lentil, carrot, onion, spices, leeks, brown rice, 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 the skin, help fend off wrinkles, sun damage and more.

DAY 2

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

DRINK

• Herbal tea

BREAKFAST

• Pineapple Muesli
• Homemade yoghurt

Oatmeal, pineapple, homemade yoghurt   

SNACK

• Spiced crackers 

LUNCH

• Turkey salad
• A slice of whole wheat bread

Turkey breast, lettuce, cherry tomato, carrot, parsley, sprouts, lemon juice 

SNACK 

• Dried fruit granola bar

Dried apricots, dates, figs, almonds, walnut, hazelnut, sunflower seeds, blueberry.

DINNER

• Braised mushrooms
• Green bean soup

Green beans, onions, vegetable broth, mushroom, onion, garlic, tomatoes, parsley, fresh thyme.

Yoghurt: Yoghurt 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 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

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

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

SNACK

• Edamame beans with black sesame 

LUNCH

• Lentil balls wrap
• Homemade yoghurt drink

Organic red lentil, onion, aromatic herbs, tomato, pepper puree, arugula, whole wheat lavash 

SNACK

• Clementine

DINNER

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

spinach, onion, garlic, lemon 

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 5

It is chronic water shortage in the body that causes most diseases of the human body. Masaru Emoto

DRINK

• Herbal tea

BREAKFAST

• Breakfast dish  
• A slice of whole wheat bread

Cherry tomato, cucumber, green pepper, arugula, parsley, mint, olives, feta cheese.

SNACK

• Granola bites

LUNCH

• Steamed turkey fillet with vegetables

Turkey fillet, carrots, courgettes, broccoli, lettuce, lemon. 

SNACK

• Fruit dish

Kiwi, green apple

DINNER

• Cumin roasted red pepper soup 
• Tabbouleh
• A slice of whole wheat bread 

Capia pepper, onion, garlic, cumin, vegetable broth, turmeric, aromatic herbs, buckwheat, tomatoes, cucumber, pomegranate molasses    

Broccoli: Broccoli, which has been studied a lot recently, is really a small miraculous green vegetable. Glucosinolates, indoles, sulforafens, beta carotene, Vitamin C, Selenium, Dithioltions, Quersetin, Lutein and vitamin E are the most important active ingredients of broccoli. Glucosinolates in its structure suppress malignant cell growth and sulforafen strengthens the immune system. Lutein is a very powerful antioxidant; inhibits cell damage due to free radicals and delays aging.

DAY 6

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

DRINK

• Herbal tea

BREAKFAST

• Breakfast dish  

Tomato, cucumber, arugula, lemon, black olive

SNACK

• Raw hazelnuts

LUNCH

• Smoked salmon salad
• Whole wheat bread

Smoked salmon, arugula, corn, cherry tomato, mediterranean greens, lemon vinaigrette

SNACK

• Pineapple 

DINNER

• Leek soup with carrot  
• Steamed broccoli
• A slice of whole wheat bread

Carrot, leek, broccoli.    

Parsley: It has an important place in healthy weight loss and detox with its fat burner and reducing edema feature. It facilitates digestion by providing easier absorption of nutrients in the intestines. 100 g of orange contains 50 mg of vitamin C, while 100 g of parsley contains 172 mg of vitamin C. It is also a source of iron, calcium, potassium, copper, magnesium. Strengthens the immune system. It protects our cells against oxidative stress caused by myristin and radicals in it and prevents aging.

DAY 7

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

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

DRINK

• Herbal tea

BREAKFAST

• Breakfast dish and a slice of whole wheat bread  

Tomato, cucumber, green pepper, parsley, arugula, lemon, black olive, feta cheese

SNACK

• Fruit dish 

Green apple, cinnamon

LUNCH

• Lentil balls wrap
• Homemade yoghurt drink

Red lentil, onion, parsley, tomato paste 

SNACK

• Caramelized cinnamon walnut

Dates, cinnamon, walnut.

DINNER

• Miso soup / chow main

White miso, vegetable broth with mushroom, spring onion, courgette, shiitake mushroom, turmeric, lemon sticks, noodles, red, green, yellow     

Cinnamon: The most striking benefit of cinnamon, which contains high amounts of iron, calcium, manganese and fiber, is that it facilitates controlling blood sugar by increasing insulin efficiency. Polyphenols are important antioxidants, which protect and renew cell structure, prevent deterioration of vascular structure and have a protective effect against cardiovascular diseases. Balanced diet and a regular lifestyle with half a teaspoon per day (5 gr) is consumed when the worst problem of bad cholesterol drop is prevented by fluctuations in blood sugar, diet becomes much more enjoyable..

* 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.

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

Yoghurt, 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
• Yoghurt
• A slice of whole wheat bread

Fresh spinach, onion, garlic, lemon

Yoghurt: Yoghurt 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 3