D-Life Diet Meal Plan Week 5

WEEK 5

DAY 1

By choosing healthy over skinny, you are choosing self-love over self-judgement! Steve Maraboli

DRINK

• Herbal tea

BREAKFAST

• Fruit dish

Ananas, kiwi.

SNACK

• Pepper cracker 

LUNCH  

• Ratatouille
• Yogurt

Couscous, aubergines, courgettes, peppers, thyme, onion, basil, tomato. 

SNACK

• Peach

DINNER

• Lentil Soup
• Turkish style braised green beans in olive oil

Red lentil, brown rice, onion, tomato puree, dried thyme, chili peppers, french beans, onion, tomato, 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.

DAY 2

Take care of your body. It’s the only place you have to live. Jim Rohn

DRINK

• Herbal tea

BREAKFAST

• Whole wheat bread sandwich

Whole wheat bread, tomato, cucumber, lettuce, parsley, mint, tapenade, cheese, cherry tomatoes, lemon  

SNACK

• Himalaya salted almond

LUNCH

• Turkey tagine
• Purslane salad

Turkey breast, courgette, carrot, red onion, chickpeas, tomato, apricot, dried grapes, chili pepper, coriander, parsley, lemon, cumin, vegetable broth, purslane, tomato, cucumber, red, green, yellow peppers, lemon juice. 

SNACK 

• Braised pears

Pears, cinnamon, stevia, walnut.

DINNER

• White cabbage with tomato
• Buckwheat tabbouleh

White cabbage, tomato, onion, garlic, red pepper, parsley, boiled buckwheat, dried tomato, cucumber, red, green, yellow peppers, parsley, arugula, pomegranate molasses.
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.

DAY 3

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

DRINK

• Herbal tea

BREAKFAST

• Fruits on homemade yoghurt

Pineapple, dried apricots, kiwi, yoghurt 

SNACK

• Cheese balls 

Feta cheese, black sesame, parsley

LUNCH

• Turkey salad
• Whole wheat bread

Turkey breast, lettuce, cherry tomatoes, red pepper, carrots, parsley, lemon juice 

SNACK

• Dried fruit granola bar

Apricot, dates, figs, almonds, walnut, hazelnut, sunflower seeds, blueberry 

DINNER

• Broad bean soup
• Mushrooms in olive oil

Broad bean, vegetable broth, mushroom, onion, garlic, tomatoes, parsley, fresh thyme

Broad bean: It’s this combination of protein and fibre that helps keep us feeling fuller for longer. Broad beans also provide bone-strengthening phosphorus and B vitamin folate, plus they include useful amounts of potassium, which helps to control blood pressure, and iron, needed for healthy blood.

DAY 4

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

DRINK

• Herbal tea

BREAKFAST

• Breakfast dish

Tomato, cucumber, pepper, arugula, parsley, mint, olives. 

SNACK

• Nuts (white chickpeas) 

LUNCH

• Meatballs with vegetables
• A slice of whole wheat bread
• Homemade yoghurt drink

Minced beef, pepper, carrots, green beans, onions, spinach, parsley, aromatic herbs, spices. 

SNACK

• Quince dessert

Quince, stevia, honey, walnut, cinnamon. 

DINNER

• Braised courgette in olive oil 
• Yoghurt

Courgette, dill, onion, garlic, tomato, parsley 

Courgette: Courgettes contain very few calories and have a high water content, which makes them a dieter’s friend. They aren’t a powerhouse of micronutrients, but they do provide useful amounts of immune system-boosting vitamin C, and significant levels of potassium, which is key to controlling blood pressure. The soluble fibre in the skin slows down digestion, and so stabilises blood sugar and insulin levels. Soluble fibre also helps prevent constipation and relieves irritable bowel symptoms.

DAY 5

A journey of a thousand miles begins with a single step. Lao Tzu

DRINK

• Herbal tea

BREAKFAST

• Breakfast dish  
• A slice of whole wheat bread

Cherry tomato, cucumber, arugula, parsley, olives, feta cheese.

SNACK

• Mixed nuts

Almond, walnut, sunflower seeds.

LUNCH

• Penne with sauteed vegetables
• Yoghurt

Penne, courgette, red, green, yellow peppers, broccoli, carrots, spinach, tomato, basil. 

SNACK

• Fruit kefir smoothie

Kefir, banana

DINNER

• Broccoli soup 
• Artichoke with broad beans
• A slice of whole wheat bread 

Broccoli, onion, garlic, vegetable broth, artichoke, onion, carrot, garlic, parsley    
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

Even if you fall on your face, you’re still moving forward! Victor Kiam

DRINK

• Herbal tea

BREAKFAST

• Organic cow’s milk, dried fruit muesli  

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

SNACK

• Edamame beans

Edamame, black sesame

LUNCH

• Lentil balls wrap
• Yoghurt

Organic red lentil, onion,aromatic herbs, tomato and pepper paste, arugula, rice flatbread

SNACK

• Fruit shish

Pineapple, kiwi, green apple, pear. 

DINNER

• Turkish style spinach  
• Homemade yoghurt
• A slice of whole wheat bread

Spinach, onion, garlic, carrots, lemon, parsley, yoghurt,    

Spinach: The calcium in spinach can help strengthen your bones to fight against injury, and vitamins A and C, fiber, folic acid, and other nutrients fight against colon and breast cancers. Spinach also helps to lower damaging protein levels in the blood and can protect against high blood pressure and heart disease.

DAY 7

“Insanity: Doing the same thing over and over again and expecting different results.”. Albert Einstein

DRINK

• Alkalize drink

Cucumber, broccoli, lemon, celery stalk, himalaya salt, spirulina

BREAKFAST

• Frittata with vegetables
• Baked tomato and greens
• A slice of whole wheat bread  

Egg, spinach, mushrooms, courgette, red pepper, fresh thyme, tomato, mediterranean greens,

SNACK

• Hazelnut with cloves 

Green apple, cinnamon

LUNCH

• Smoked salmon wrap

Smoked salmon, capari, fennel, arugula, red pepper, cucumber, mediterranean greens, cherry tomato, lemon.

SNACK

• Pear with black sesame

DINNER

• Caponata with mushrooms
• Tzatziki
• A slice of whole wheat bread

 Aubergine, red, green,yellow peppers, mushrooms, tomato, onion, garlic, basil, parsley   

Aubergines: Aubergines are an excellent source of dietary fibre. They are also a good source of vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese. Aubergines are rich in antioxidants, specifically nasunin found in aubergine skin – which gives it its purple colour.

* 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 4