Menus

Here is a sampling of weekly menus that my husband and I eat on the FMD. Keep in mind, the portions I list are for those wanting to lose over 40lbs.


Monday- Phase 1

Breakfast
1.5 cups steel cut oats with cinnamon
Cherry smoothie

Snack
1.5 cups apple

Lunch
6oz spicy grilled chicken
1 cup baked sweet potato
1 cup green beans
1 cup steamed ginger carrots
1 herb biscuit
1.5 cups oranges

Snack
1.5 cups blackberries

Dinner
Turkey veggie burgers
1 cup green beans, 1 cup baked sweet potato, salad



Tuesday- Phase 1

Breakfast
1 slice sprouted grain bread, toasted
Cherry Vanilla Smoothie

Snack
1.5 cups raspberries

Lunch
Left over turkey burgers, sprouted wheat bun, 4 cups salad with Italian FMD dressing
1.5 cups oranges

Snack
1.5 cups raspberries

Dinner
1 cup brown rice pasta
2 cups veggie marinara
1 herb biscuit
2 cups mixed salad with garlic lime dressing


Wednesday- Phase 2

Breakfast
Chocolate Smoothie 4 cups veggies, cocoa, stevia, ice water, beef collagen

Snack
3 one oz meatballs, 2 cups cucumbers

Lunch
4 cups romaine, chopped bell peppers, green onions, jicama, cucumber, celery, Lemon Ginger salad dressing
Chicken Noodle Soup with 6oz chicken, celery, onion, parsley, chicken broth, Miracle Noodles

Snack
Steak lettuce wrap
3oz steak, medium rare, romaine leaves, grilled peppers and onions, cilantro

Dinner
6oz pulled pork
1 cup cole slaw
1 cup green beans
1 cup steamed broccoli with lemon
1 cup rhubarb compote


Thursday - Phase 2

Breakfast
Rhubarb Smoothie
2 cups rhubarb, 1 peeled lime, stevia, 1 cup cucumber, 1 cup spinach, ice water, beef collagen

Snack
Pulled pork lettuce wrap
3oz pulled pork, 1 cup cole slaw in romaine lettuce leaves

Lunch
Pulled pork tacos in romaine lettuce leaves
6oz pulled pork, 2 cups grilled peppers and onions, cilantro, lime dressing
2 cups steamed broccoli

Snack
3 one oz meatballs, 2 cups cucumber

Dinner
Orange Chicken Stir Fry over Miracle Noodles
6oz chicken, 4 cups stir fry veggies (celery, shredded cabbage, onion, red bell peppers, garlic, ginger, red pepper flakes, broccoli, grated orange zest)


Friday - Phase 3

Breakfast
1 fried egg, 2 chocolate pancakes with cherry topping and 2T cashew butter, cherry smoothie with 2 cups spinach

Snack
2 cups carrot and celery with hummus

Lunch
Taco Salad- 3 cups salad, avocado, tomato, 6oz grilled chicken, lime dressing
Peach smoothie (1.5 cups peaches, 1 carrot, 1 cup zucchini, ice water, vanilla)

Snack
Almonds, 1 cup cucumbers, 1 cup carrot sticks

Dinner
Chicken Curry Stew over quinoa (zucchini, carrots, sweet potatoes, onions, cauliflower)
Sprouted Wheat flat bread


Saturday - Phase 3

Breakfast
1 scrambled egg on homemade sprouted wheat toast, Chocolate Cherry Smoothie with 2 cups veggies, 1.5 cups cherries, stevia, ice water), 2 cups sweet potato hash

Snack
2 cups cucumber and hummus

Lunch
Tuna salad in lettuce leaves
Blueberry Smoothie (1.5 cups blueberries, 1 cup spinach, 1 carrot, 1 cup zucchini, almond milk, ice, stevia)

Snack
2 cups celery, cashew butter

Dinner
Turkey and black bean tacos
Sprouted wheat tortillas
4oz ground turkey
1/4 cup black beans
lettuce, tomato, onion, salsa, cilantro, avocado



Sunday - Phase 3

Breakfast
Omelet with red bell peppers, green onion, tomato
Avocado toast
Cherry Vanilla Smoothie with 1.5 cups cherries, vanilla, 2 cups zucchini, 1 cup spinach, almond milk, carrot

Snack
2 cups salad with vinegar and oil

Lunch
Chicken Curry Stew
Peach Smoothie- 1.5 cups peaches, 2 cups zucchini, carrot, spinach, almond milk, stevia, ice

Snack
Raw almonds, 2 cups carrots, cucumber, celery

Dinner
9oz broiled salmon, 2 cups sweet potato, 1 cup green beans, 1 cup roasted garlic cauliflower



I hope this helps and inspires you all to try something new, or add some variety to your week!

Carolyn

4 comments:

  1. I wish you would do this same thing for someone wanting to lose about 20 lbs.

    ReplyDelete
  2. Are all the recipes for this sample menu in your cookbook?

    ReplyDelete
    Replies
    1. Some recipes are on my blog and some are in the cookbooks

      Delete