D-Life Diet Meal Plan Week 9

WEEK 9

DAY 1

DAY 1

If you keep good food in your fridge, you will eat good food! Errick McAdams

DRINK

• Herbal tea

Linden, rose hip, clove

BREAKFAST

• Fruit salad with yogurt

Oatmeal, kiwi, green apple, yogurt.

SNACK

• Mixed nuts

Almond, walnut, pumpkin seed 

LUNCH 

• Baked celery and mushroom
• A slice of whole wheat bread

Celery, mushroom, red onion, tomato, thyme, garlic, basil 

SNACK

• Homemade chocolate with figs and walnuts

Organic cacao, dried fig, walnut, cacao oil, dates

DINNER

• Courgette soup
• Buckwheat vegan sushi

Courgette, dill, onion, garlic, buckwheat, avocado, cucumber, carrot, wasabi, soy sauce   

Celery: Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.

DAY 2

Each patient carries his own doctor inside him! Norman Cousins.

DRINK

• Herbal tea

Hibiscus, cinnamon, clove

BREAKFAST

• Breakfast dish
• A slice of whole wheat bread 

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

SNACK

• Fruit salad
• Yogurt

Pineapple, kiwi, pears, yogurt, cinnamon

LUNCH

• Sauteed turkey breast
• A slice of whole wheat bread

Turkey breasts, carrot, courgette, soybean sprouts, bell peppers, cabbage, garlic, soy sauce. 

SNACK 

• Caramelized walnuts with cinnamon

Dates, cinnamon, walnut

DINNER

• Lentil Soup
• Tomatoes and purslane in olive oil

Red lentil, onion, garlic, lemon, a slice of whole wheat bread, purslane, onion, garlic, tomatoes

Lentil: Brown, green, yellow, red or black — lentils are low in calories, rich in iron and folate and an excellent source of protein. They pack health-promoting polyphenols and may reduce several heart disease risk factors. They’re easily cooked in 5–20 minutes, which — like soaking — reduces their antinutrient content.

DAY 3

About eighty percent of the food on the shelves of supermarkets today didn’t exist 100 years ago. Larry McCleary

DRINK

• Sage tea

BREAKFAST

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

Egg, corn, thyme, mediterranean greens, baked tomatoes, lemon slices 

SNACK

• Edamame beans

Edamame, black sesame

LUNCH

• Veggie Nachos
• Yogurt

Onion, garlic, mexican beans, celery sticks, carrots, broccoli, red pepper. 

SNACK

• Dates bar with sesame

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

DINNER

• Meatballs wrap
• Homemade yogurt drink

Minced beef, parsley, spices, arugula, lettuce, tomatoes.

Edamame: In addition to being a decent source of soy protein, edamame is rich in healthy fiber, antioxidants and vitamin K. These plant compounds may reduce the risk of heart disease and improve the blood lipid profile, a measure of fats including cholesterol and triglycerides ( 9 , 10 ).

DAY 4

No disease that can be treated by diet should be treated with any other means. Maimonides.

DRINK

• Camomile tea

BREAKFAST

• Breakfast dish
• A slice of whole wheat bread  

Tomato, cucumber, pepper, rocket, parsley, olives, feta cheese 

SNACK

• Roasted white chickpeas

LUNCH

• Mediterranean style leeks
• Yogurt with coriander
• A slice of whole wheat bread

Leek, onion, carrot, garlic, parsley. 

SNACK

• Pineapple Flambe 

Pineapple, stevia, walnut, fresh mint, blueberry 

DINNER

• Turkish style diced beef kebab with roasted aubergines (Kozlenmis patlicanli orman kebabi)
• Salad

Diced beef, carrots, potatoes, onions, mushrooms, aromatic herbs, roasted aubergine, A slice of whole wheat bread, tomato, cucumber, red pepper, lettuce, parsley, lemon sauce.

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.

DAY 5

Eating crappy food isn’t a reward – it’s punishment. Drew Carey

DRINK

• Alkaline water

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

BREAKFAST

• Frittata with vegetables
• Baked tomatoes and fresh herbs  

Egg, spinach, mushrooms, courgettes, red pepper, fresh thyme, tomatoes, mediterranean greens, a slice of whole wheat bread 

SNACK

• Hazelnut with cloves

Raw hazelnut, dates, clove powder.

LUNCH

• Smoked salmon wrap

Smoked salmon, capari, fennel, arugula, ped pepper, cucumber, mediterranean greens, cherry tomatoes, lemon. 

SNACK

• Pears with black sesame

Santa Maria pears, lime, black sesame

DINNER

• Aubergine Caponata with mushroom 
• Tzatziki
• A slice of whole bread 

Aubergine, bell peppers, mushrooms, tomatoes, onions, garlic.  

Smoked salmon: Like fresh salmon, it’s a good source of protein, B vitamins, vitamin D, magnesium and selenium. Smoked salmon also contains plenty of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), omega-3 fatty acids linked to a lower risk of heart disease, macular degeneration and Alzheimer’s disease.

* 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 8