D-Life Diet Meal Plan Week 6

WEEK 6

DAY 1

DAY 1

Those who have no time for healthy eating will sooner or later have to find time for illness! Edward Stanley

DRINK

• Camomile tea

BREAKFAST

• Breakfast dish
• Whole wheat bread

Tomatoes, cucumbers, arugula, parsley, olive, feta cheese.

SNACK

• Roasted chickpeas 

LUNCH  

• Artichoke with broad beans
• Yogurt
• A slice of whole wheat bread

Artichoke, onion, carrot, garlic, parsley. 

SNACK

• Pineapple flambé

Pineapple, stevia, walnut

DINNER

• Lamb stew with roasted aubergine (Kozlenmis patlicanli orman kebabi)
• Mediterranean salad (coban salata)
• A slice of whole wheat bread

Diced lamb, carrots, potatoes, onions, mushrooms, aromatic herbs, roasted aubergine, tomatoes, cucumber, pepper, lettuce, parsley, lemon juice   

Pineapple: Pineapple, which contains plenty of iron, calcium, potassium, C and B vitamins, is an effective fight against inflammations that may occur in the body. In addition to its regenerating and cooling effect, the bromelain enzyme in it assists in digestion facilitating weight control. With its diuretic effect, it helps to get rid of swelling and accelerates fat burning.

DAY 2

A healthy mind in a healthy body! Mustafa Kemal Ataturk

DRINK

• Sage tea

BREAKFAST

• Omelette with corn and thyme
• A slice of whole wheat bread

Egg, corn, fresh thyme, mediterranean greens, baked tomatoes, slice of lemon  

SNACK

• Edamame beans

Edamame, black sesame

LUNCH

• Veggie Nachos
• Yoghurt

Whole wheat tortillas, onion, garlic, mexican beans, celery sticks, carrots, broccoli, red pepper. 

SNACK 

• Dates bar with sesame

Almond, sesame, sunflower seeds, buckwheat, dates, stevia.

DINNER

• Grilled meatballs wrap
• Homemade yoghurt drink

Minced beef, parsley, spices, arugula, lettuce, tomato
Sesame milk: Sesame milk, which is one of the indispensable methods of raw diet, is a source of high protein, high calcium and is rich in minerals such as magnesium, potassium and B vitamins. While 100 ml of cow milk contains 120 mg of calcium, 100 geam of raw sesame contains 1200 mg of calcium. Phytic acid has a preventive effect on cellular damages while lecithin prevents premature aging of the skin and beautifies the skin.

DAY 3

A healthy diet is a solution to many of our health-care problems. It’s the most important solution.. John Mackey

DRINK

• Herbal tea

Hibiscus, cinnamon 

BREAKFAST

• Breakfast dish
• A slice of whole wheat bread

Tomato, cucumber, olives, arugula, parsley, lemon, feta cheese 

SNACK

• Fruit salad
• Homemade yoghurt 

Pineapple, kiwi, pears, yoghurt, cinnamon

LUNCH

• Sauteed turkey breast
• A slice of whole wheat bread

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

SNACK

• Cinnamon caramelized walnuts

Dates, cinnamon, walnut 

DINNER

• Lentil soup
• Purslane with tomato in olive oil

Red lentil, onion, garlic, lemon, purslane, onion, garlic, tomato

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. It helps to reduce bad cholesterol and balance blood sugar when consumed for half a teaspoon (5 g) per day with a balanced diet and a regular lifestyle. Thus, the biggest problem experienced while dieting and blood sugar fluctuations in the diet to avoid fluctuating becomes much more enjoyable.

DAY 4

It is health that is real wealth and not pieces of gold and silver. Mahatma Gandhi.

DRINK

• Herbal tea

Mint, green 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

Organic red lentil, onion, fresh aromatic herbs, tomato and pepper paste, rice flour flatbread. 

SNACK

• Baked fruit shish

Pineapple, kiwi, green apple, pear. 

DINNER

• Turkish style spinach 
• 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 5

Eat breakfast like a king, lunch like a prince, and dinner like a pauper. Hz. Muhammed

DRINK

• Herbal tea

Rose hip, dusty rose, clove

BREAKFAST

• Breakfast dish  
• A slice of whole wheat bread

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

SNACK

• Dried fruit garden

Pineapple, apple, kiwi, pear, orange.

LUNCH

• Steamed turkey fillet with vegetables

Turkey fillet, carrots, courgettes, broccoli, mushroom, lettuce, cherry tomatoes, lemon. 

SNACK

• Carob kefir shake

Kefir, carob powder

DINNER

• Red pepper soup 
• Tabule 

Red pepper, onion, garlic, cumin, vegetable broth, celery stick, a slice of whole wheat bread, turmeric, aromatic herbs, bulgur, tomato, cucumber, arugula, 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

After dinner rest a while; after supper walk a mile! T. Cogan

DRINK

• Herbal tea

Rose hip, cinnamon, clove

BREAKFAST

• Fruit salad
• Homemade yoghurt  

Oatmeal, pineapple, kiwi, green apple, yoghurt

SNACK

• Feta cheese poppers

Capia pepper, feta cheese, parsley powder, garlic, onion powder

LUNCH

• Ratatouille
• Yoghurt

Couscous, aubergine, courgette, pepper, thyme, onion, garlic, tomato, basil

SNACK

• Chocolate tart

Walnut, coconut oil, cacao oil, organic cacao, dates, honey, vanilla

DINNER

• Minestrone soup  
• Spinach in olive oil
• A slice of whole wheat bread

Red, green, yellow peppers, carrots, courgettes, celery sticks, onion, spinach, kidney beans, spinach, onions, garlic, carrots, lemon, parsley    
Feta cheese: Feta is a brined, white cheese with a soft and creamy texture. Compared to other cheeses, it’s low in calories and fat. It also contains a high amount of B vitamins, phosphorus and calcium, which can benefit bone health. Additionally, feta contains beneficial bacteria and fatty acids.

DAY 7

When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need. Ayurvedic Proverb

DRINK

• Herbal tea

Fennel

BREAKFAST

• Breakfast dish 

Tomato, cucumber, olives, arugula, parsley, lemon, feta cheese, a slice of whole wheat bread.

SNACK

• Mixed nuts 

Almond, walnut, sunflower seeds 

LUNCH

• Penne with sauteed vegetables
• Yoghurt

Penne pasta, courgettes, red, green, yellow peppers, broccoli, carrot, tomato, basil.

SNACK

• Fruit kefir shake

Kefir, banana

DINNER

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

Courgette, onion, garlic, vegetable broth, artichoke, onion, carrot, garlic, parsley   
Almonds: Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote 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 5