D-Life Diet Meal Plan Week 7

WEEK 7

DAY 1

DAY 1

It is exercise alone that supports the spirits and keeps the mind in vigor! Marcus Tullius Cicero

DRINK

• Green tea

BREAKFAST

• Breakfast dish
• A slice of whole wheat bread

Tomatoes, cucumbers, peppers, arugula, parsley, mint, olives, feta cheese.

SNACK

• Dried fruits 

LUNCH 

• Black eyed peas
• Baked beetroot salad

Boiled black eyed peas, beetroot, cucumber, chard, dill, parsley, fresh mint, tomatoes, carrot. 

SNACK

• Fruit pudding

Milk, stevia, rye flour, banana, kiwi, egg yolk, vanilla stick

DINNER

• Corn soup
• Cauliflower and broccoli in olive oil
• Homemade yoghurt

Corn, onion, garlic, parsley, vegetable broth, cauliflower, broccoli, onion, garlic, lemon juice, vegetable broth, parsley   

Olives: Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce olive oil, one of the key components of the incredibly healthy Mediterranean diet.

DAY 2

To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear! Buddha

DRINK

• Herbal tea

Ginger, lemon

BREAKFAST

• Organic cow’s milk, dried fruit muesli  

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

SNACK

• Curry sauce crudite

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

LUNCH

• Baked fish balls
• Sauteed salad
• Rocket salad

Sea bass fillet, red onion, garlic, parsley, egg, courgette, carrot, green beans, lemon, arugula, tomato, cucumber, lemon slice. 

SNACK 

• Fruit dish
• Homemade yogurt

Pineapple, kiwi, clementine, yogurt.

DINNER

• Spinach with brown rice
• Salad

Spinach, onion, garlic, brown rice, lemon, broccoli, corn, green beans, dried tomato, radicchio, peppers, pomegranate molasses
Lemon: Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.

DAY 3

An apple a day keeps the doctor away. Proverb

DRINK

• Almond milk with cinnamon

Almond milk, cinnamon 

BREAKFAST

• Frittata with mushroom
• Baked tomatoes and fresh herbs
• A slice of whole wheat bread

Egg, mushroom, tomato, mediterranean greens 

SNACK

• Indian style yogurt sauce & tortilla crisps

Homemade yogurt, garam masala, coriander, tortilla bread

LUNCH

• Ensalada fresca with vegetables
• Tzatziki

Whole wheat tortillas, courgette, carrots, peppers, mushrooms, tomatoes, mediterranean greens, cherry tomato, cucumber, lemon slices. 

SNACK

• Panna cotta with fruits

Milk, honey, agar agar, raspberry, blueberry, blackberry 

DINNER

• Cucumber soup
• Leek in olive oil

Yoghurt, cucumber, fresh basil, parsley, green pepper, leek, brown rice, carrots, lemon, yoghurt.

Leek: What’s more, they provide small amounts of copper, vitamin B6, iron, and folate ( 6 , 7 , 8 ). Summary Leeks are low in calories but high in nutrients, particularly magnesium and vitamins A, C, and K. They boast small amounts of fiber, copper, vitamin B6, iron, and folate.

DAY 4

Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable. Horace.

DRINK

• Herbal tea

Linden, cinnamon sticks, clove

BREAKFAST

• Breakfast dish
• A slice of rye bread  

Tomatoes, cucumbers, peppers, arugula, parsley, mint, olives, carob molasses, tahini 

SNACK

• Roasted white chickpeas

LUNCH

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

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

SNACK

• Oven baked quince in thick syrup 

Quince, stevia, honey, walnut, cinnamon. 

DINNER

• Mediterranean style courgette
• Whole wheat bread

Courgette, dill, onion, garlic, tomato, parsley.
Quince: Quince is a great source of dietary fiber, antioxidants, vitamins and minerals. The fruit contains tannins including catechin and epicatechin and has a very high concentration of vitamin C. It is also a good source of calcium, iron, potassium, magnesium and copper.

DAY 5

The more you eat, the less flavor; the less you eat, the more flavor. Chinese Proverb

DRINK

• Alkaline water

Cucumber, lime, spinach, fresh mint, himalaya salt

BREAKFAST

• Frittata with mushroom
• Baked tomatoes and fresh herbs
• A slice of whole wheat bread

Egg, mushroom, tomato, mediterranean greens

SNACK

• Mixed nuts

Almond, walnut, hazelnut.

LUNCH

• Turkish style stuffed peppers
• Yoghurt

Green peppers, brown rice, aromatic herbs, spices, arugula, lemon slices. 

SNACK

• Organic cacao milkshake

Organic cacao, organic cow’s milk, cinnamon, vanilla

DINNER

• Baked tomato soup 
• Grilled vegetables 

Tomato, onion, garlic, basil, thyme, courgette, aubergine, peppers, pesto sauce, mediterranean greens, blackcurrant, pomegranate molasses    
Egg: Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

DAY 6

Health is like money, we never have a true idea of its value until we lose it! Josh Billings

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 lentil balls, onion, fresh aromatic herbs, tomato and pepper paste, arugula, rice flat bread

SNACK

• Baked fruit shish

Pineapple, kiwi, green apple, peas

DINNER

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

Spinach, onion, garlic, carrots, lemon, parsley, yoghurt    
Onion: Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

DAY 7

Water, air and cleanliness are the chief articles in my pharmacopoeia. Napoleon

DRINK

• Herbal tea

Rose hip, dusty rose, clove

BREAKFAST

• Breakfast dish 

Tomatoes, cucumbers, peppers, olives, arugula, parsley, mint, lemon, feta cheese, a slice of whole wheat bread.

SNACK

• Dried fruit mix

Pineapple, apple, kiwi, peas, orange

LUNCH

• Steamed turkey fillet

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

SNACK

• Carob kefir shake

Kefir, carob

DINNER

• Bell pepper soup
• Tabboule

Bell peppers, onion, garlic, cumin, vegetable broth, celery sticks, whole wheat bread, turmeric, aromatic herbs, bulgur, tomato, cucumber, arugula, pomegranate molasses   
Bell pepper: Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases. All in all, bell peppers are an excellent addition to a healthy diet.

* 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 6