You can choose to follow these menus to the letter or pick and choose themeals and recipes that work for your lifestyle and preferences. You can switcharound the foods and recipes and eat them in different combinations or atdifferent meals.To reduce the amount of time you spend in the kitchen, make large amountsand then use the leftovers for three to four days. Use a homemade salad dressingfor several days. Make a big pot of soup and split it up into small containers so itcan provide several dinners and/or lunches. Leftovers from dinner make an easylunch the next day.These two weeks of sample menus provide you with enough dishes to lastalmost twice as long as two weeks. These menus will get you started and showyou the pattern of eating that I want you to become comfortable with. I hope thatin no time you will be trying new dishes and even thinking up some of yourown.The daily menus are based on approximately 1,700 calories, but you canadjust them depending on your needs. If you need to lose weight, you canmodify the menus and reduce calories by eating less dried fruits and nuts,avocado, and bread and cutting back on fruit a bit, too. If you are physicallyactive and require additional calories, increase the portion sizes and add moreraw nuts and seeds, avocado, beans, and intact whole grains.If you have diabetes, reduce or remove dried fruit from your menu. Ingeneral, diabetics should have only one fruit serving with each meal. I
strongly recommend that people with both type 1 and type 2 diabetes readmy bookThe End of Diabetes.If you have a serious medical condition such as recurring angina at lowworkloads, a recent transient ischemic attack (TIA) or cerebral embolic event,uncontrolled blood pressure despite medication use, poorly controlled diabetes,or you are significantly overweight, I suggest you follow the most aggressiveversion of this program—the Radical Weight Reduction Menu (page 247)—todrop body weight quickly over the first six weeks, thereby dramaticallylessening your risk of stroke and heart attack—or even death. The RadicalWeight Reduction Menu is similar to the aggressive menu in my bookThe Endof Diabetes,as it starts out lower in calories and with an even lower glycemicload to facilitate rapid results and enable the rapid discontinuation of medication.Recipes for items marked with an asterisk are included in Chapter 9 of thisbook.
Week 1MondayBREAKFASTNutritarian Granola*Unsweetened soy, almond, or hemp milkMixed berries (fresh or use defrosted frozen berries)LUNCHBlack Bean and Sweet Potato Quesadillas*DINNERBroccoli Mushroom Bisque*Salad with mixed greens, tomatoes, and chopped red onionLemon Basil Vinaigrette*Vanilla Zabaglione with Fresh Fruit*NUTRITION FACTS FOR THIS MENU: CALORIES 1712; PROTEIN 64g; CARBOHYDRATE 257g;TOTAL FAT 61g; SATURATED FAT 9g; SODIUM 667mg; FIBER 51g; BETA-CAROTENE 35,038ug;VITAMIN C 347mg; CALCIUM 830mg; IRON 22mg; FOLATE 688ug; MAGNESIUM 690mg; ZINC11mg; SELENIUM 44ugPROTEIN 14 percent; CARBOHYDRATE 56 percent; TOTAL FAT 30 percent
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Term
Spring
Professor
Kahoza
Tags
Atherosclerosis
