D-Life Diet Meal Plan Week 8

WEEK 8

DAY 1

You are what you eat, so don’t be fast, cheap, easy, or fake! Unknown

DRINK

• Camomile tea

BREAKFAST

• Breakfast dish
• A slice of whole wheat bread

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

SNACK

• Fruit salad
• Yogurt

Pineapple, kiwi, yogurt, cinnamon 

LUNCH 

• Green lentils with sweet potato
• Yogurt
• Green salad

Sweet potato, organic green lentils, tomatoes, onions, yogurt, a slice of whole wheat bread, arugula, lettuce, parsley, dill. Mint, cucumber, linseed, lemon, vinaigrette 

SNACK

• Caramelized walnut with cinnamon

Dates, cinnamon, walnut

DINNER

• Miso soup / chow main

White miso, vegetable broth with mushroom, spring onions, courgette, shiitake mushroom, turmeric, lemon sticks, noodles, bell peppers, carrot, garlic, sesame oil, sesame, turmeric, sou sauce   
Miso: Miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the gut with beneficial bacteria that help us to stay healthy, vibrant and happy; good gut health is known to be linked to our overall mental and physical wellness.

DAY 2

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

DRINK

• Rose hip

Rose hip, cinnamon, clove

BREAKFAST

• Fruit salad
• Yogurt  

Oatmeals, pineapple, kiwi, green apple, yogurt  

SNACK

• Feta cheese poppers

Red bell pepper, feta cheese, parsley powder, garlic, onion powder

LUNCH

• Ratatouille
• Yogurt

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

SNACK 

• Chocolate tart

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

DINNER

• Spinach in olive oil
• Minestrone soup

Bell peppers, carrots, courgettes, celery stick, onion, spinach, kidney beans, a slice of whole wheat bread, spinach, onions, garlic, carrots, lemon, parsley

Kiwi: Kiwis are a nutrient-dense food, meaning that they are high in nutrients and low in calories. The possible health benefits of consuming kiwis include maintaining healthy skin tone and texture, reducing blood pressure, and preventing heart disease and stroke.

DAY 3

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

DRINK

• Fennel tea

BREAKFAST

• Breakfast dish
• A slice of whole wheat bread

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

SNACK

• Mixed nuts

Almond, walnut, sunflower seeds

LUNCH

• Penne with sauteed vegetables
• Yogurt

Penne, courgettes, 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.

Courgette: Courgettes are a source of a mineral called potassium. Potassium helps to keep our muscles working properly so we can move around. Courgettes are also a great source of vitamin C and folic acid. Half a large courgette counts as one of your 5-a-day (one portion of veg or fruit is 80g raw weight).

DAY 4

Health is a relationship between you and your body. Terri Guillemets.

DRINK

• Alkaline water

Cucumber, lime, spinach, fresh mint, himalaya salt

BREAKFAST

• Frittata with vegetables
• Baked tomato & fresh herbs  

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

SNACK

• Edamame beans with black sesame

LUNCH

• Sauteed turkey breast wrap
• Yogurt drink

Whole wheat tortillas, turkey breast, mushroom, onion, bell peppers, carrots, garlic, lettuce. 

SNACK

• Yogurt with fruit 

Dried apricot, blueberry, raspberry, yogurt 

DINNER

• Green beans with curry soup
• Mezze plate

Green beans, vegetable broth, potato, curry, vegetable broth, coconut milk, fava, acuka, beetroot, aubergine salad with tomato, tortilla crisps.
Mushroom: All types of edible mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.

DAY 5

A healthy outside starts from the inside. Robert Urich

DRINK

• Herbal tea

Turmeric, lemon

BREAKFAST

• Organic cow’s milk, dried fruit muesli  

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

SNACK

• Mixed nuts

Almond, walnut, hazelnut.

LUNCH

• Steamed sea bass fillet with vegetables

Lettuce, carrots, courgettes, french beans, lemon, sea bass fillet, baked apple, potato wedges. 

SNACK

• Grapefruit salad

Grapefruit, black sesame, cinnamon, stevia

DINNER

• Carrot soup with turmeric 
• Alkaline salad 

Carrot, onion, garlic, turmeric, a slice of whole wheat bread, arugula, spinach, celery sticks, broccoli, cucumber, parsley, lemon vinaigrette with spirulina.  

Stevia: The most important feature of stevia, which has been used as a sweetener by millions of people in Japan for more than 30 years, is the regulation of blood sugar. Insulin sensitivity reducing effect is supported by many studies. As a natural sweetener, no chemicals are used during production and it does not contain calories, fats, saccharin and toxic substances. It meets the desire of dessert and prevents calorie intake, makes a great contribution to weight control.

DAY 6

What you eat in private you wear in public! Unknown

DRINK

• Green tea

BREAKFAST

• Breakfast dish  

Tomatoes, cucumbers, bell peppers, rocket, parsley, mint, olives, feta cheese, a slice of whole wheat bread

SNACK

• Dried fruits

Dates, dried apricot, damson plum, blueberry

LUNCH

• Black eyed peas with baked beetroot salad

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

SNACK

• Homemade pudding with fruit

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

DINNER

• Corn soup
• Vegetable dish  
• Yogurt

Corn, onion, garlic, parsley, vegetable broth, cauliflower, broccoli, onion, garlic, lemon juice, vegetable broth, parsley, yogurt, cucumber, fresh basil, parsley, green pepper, leek, brown rice, carrots, lemon, yogurt     
Carrot: It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants ( 1 ). They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

DAY 7

Any food that requires enhancing by the use of chemical substances should in no way be considered a food. John H. Tobe

DRINK

• Alkaline water

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

BREAKFAST

• Whole wheat bread sandwich 

Whole wheat bread, tomato, cucumber, lettuce, parsley, mint, tapenade, curd cheese, mediterranean green, cherry, lemon.

SNACK

• Celery stick with yogurt dip sauce

Celery stick, yogurt, mexican spices mix, fresh coriander

LUNCH

• Steak wrap
• Homemade yogurt drink

Whole wheat tortillas, beef steak, mushroom, onion, bell peppers, carrots, garlic, lettuce.

SNACK

• Almonds and apricots ball

Almonds, dates, apricots, sunflower seeds 

DINNER

• Mushroom soup
• Italian salad

Mushroom, vegetable broth, onion, garlic, a slice of whole wheat bread, lolorosso, endivyen, purslane, dried fig, walnut, balsamic vinegar vinaigrette

   
Spirulina: Spirulina, considered one of the most medicinal plants of recent years; it has the richest plant protein, iron content and vitamin B12 in nature. As it nourishes the body well, it increases the body resistance and increases the energy level. High chlorophyll content; It increases the oxygen carrying capacity of the blood and accelerates the purification process of the body. Spirulina, which gains a strong antioxidant properties thanks to beta carotene, vitamins E and C, increases body endurance and contributes to the strengthening of the immune system.

* 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 7