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Contents

Introduction ....................................................................................................................................................................7

Knowing Your You Diet Meal Plan ..........................................................................................................................9

Day 1 (Protein Diet).............................................................................................................................................. 10

Day 2 (Mixed Food Diet) ..................................................................................................................................... 10

Day 3 (Carbohydrate Diet) ................................................................................................................................. 11

Protein Diet .............................................................................................................................................................. 12

Carbohydrate (Starch) Diet ............................................................................................................................... 12

Mixed Diet ................................................................................................................................................................ 12

Resources ................................................................................................................................................................. 12

The Protein Food Type ............................................................................................................................................. 13

DAY 1: PROTEIN DIET .............................................................................................................................................. 14

BREAKFAST: Yummy Homemade Sausages ............................................................................................... 14

MORNING SNACK: Turkey Rolls With Soy Cheese ................................................................................... 15

LUNCH: Chicken Pasta With Cheese............................................................................................................... 16

AFTERNOON SNACK: A Mediterranean Delight ........................................................................................ 17

DINNER: Citrus Broiled Alaska Salmon ........................................................................................................ 18

EARLY EVENING SNACK: Protein Bar ........................................................................................................... 18

BREAKFAST: Mexican Tuna Salad .................................................................................................................. 19

MORNING SNACK: Spinach Smoothie ........................................................................................................... 20

LUNCH: Lamb Tagine With Fruits ................................................................................................................... 20

AFTERNOON SNACK: Bacon Booster............................................................................................................. 22

DINNER: Turkey Italian Sausage Cooked In Tomato Sauce .................................................................. 22

EARLY EVENING SNACK: Beef Jerky .............................................................................................................. 23

DAY 3: PROTEIN DIET .............................................................................................................................................. 24

BREAKFAST: Berry & Spinach Smoothie ..................................................................................................... 24

MORNING SNACK: Cashew & Celery .............................................................................................................. 24

LUNCH: Peachy Keen Chicken .......................................................................................................................... 25

AFTERNOON SNACK: The Old-Fashioned Cracker/Fruit ...................................................................... 25

DINNER: Pulled Pork Burger ............................................................................................................................ 26


EARLY EVENING SNACK: Peanut Butter ...................................................................................................... 27

DAY 4: PROTEIN DIET .............................................................................................................................................. 28

BREAKFAST: Bacon & Jalapeño Sandwich................................................................................................... 28

MORNING SNACK: Tuna ..................................................................................................................................... 28

LUNCH: Crispy Turkey Tostadas ..................................................................................................................... 29

AFTERNOON SNACK: Edamame ...................................................................................................................... 30

DINNER: Cobb Salad ............................................................................................................................................. 30

EARLY EVENING SNACK: Lentil Soup ........................................................................................................... 30

DAY 5: PROTEIN DIET .............................................................................................................................................. 31

BREAKFAST: Ham-Wrapped Asparagus ...................................................................................................... 31

MORNING SNACK: Cherry Tomatoes With Soy Cheese .......................................................................... 31

LUNCH: Arugula Salad With Grapefruit Dressing ..................................................................................... 31

AFTERNOON SNACK: Roasted Squash Seeds ............................................................................................. 32

DINNER: Swiss Chard With Olives .................................................................................................................. 32

EARLY EVENING SNACK: Baked Beans ........................................................................................................ 33

DAY 6: PROTEIN DIET .............................................................................................................................................. 34

BREAKFAST: Cinnamon Crème Breakfast ................................................................................................... 34

MORNING SNACK: Meatballs ............................................................................................................................ 34

LUNCH: Pork Loin With Red Wine Gravy ..................................................................................................... 34

AFTERNOON SNACK: Crackers & Salmon .................................................................................................... 35

DINNER: Turkey Barley Soup ........................................................................................................................... 36

EARLY EVENING SNACK: Protein Bar ........................................................................................................... 36

DAY 7: PROTEIN DIET .............................................................................................................................................. 37

BREAKFAST: Chive-Maple Corn Mini Muffins ............................................................................................ 37

MORNING SNACK: Oatmeal ............................................................................................................................... 38

LUNCH: Bacon-Wrapped Trout With Rosemary ....................................................................................... 38

AFTERNOON SNACK: Afternoon Almonds .................................................................................................. 38

DINNER: Grilled Chicken Teriyaki .................................................................................................................. 39

EARLY EVENING SNACK: Zucchini Crisps ................................................................................................... 39

The Carbohydrate Food Type ................................................................................................................................ 40

DAY 1: CARBOHYDRATE DIET .............................................................................................................................. 41

BREAKFAST: Berry-licious Pancakes ............................................................................................................ 41

LUNCH: Beef, Potato & Quinoa Soup .............................................................................................................. 42


DINNER: Meatballs ............................................................................................................................................... 43


BREAKFAST: Whole Grain & Bread ................................................................................................................ 44

LUNCH: Baked Potato Pizza .............................................................................................................................. 44

DINNER: Chicken And Spinach Calzones ..................................................................................................... 45


BREAKFAST: French Toast Sticks ................................................................................................................... 47

LUNCH: Spaghetti Tacos ..................................................................................................................................... 48

DINNER: Salmon Salad Sandwiches ............................................................................................................... 49


BREAKFAST: Baked Potato Soup In Bread Bowl....................................................................................... 50

LUNCH: Strisce Alla Chiantigiana .................................................................................................................... 51

DINNER: Carrot Patty Balls ............................................................................................................................... 52


BREAKFAST: Spelt Pancakes ............................................................................................................................ 53

LUNCH: Spaghetti Alle Vongole ....................................................................................................................... 54

DINNER: Grilled Mediterranean Vegetables With Bean Mash ............................................................. 54


BREAKFAST: Choco Maca Milkshake ............................................................................................................. 56

LUNCH: Noodle Salad With Grilled Shrimp ................................................................................................. 56

DINNER: Wild Salmon With Lettuce, Pear & Herbs ................................................................................. 57


BREAKFAST: Cinnamoned Oat Bran .............................................................................................................. 58

LUNCH: Healthy Pasta Carbonara ................................................................................................................... 58

DINNER: Black Bean, Sweet Corn & Tomato Salad .................................................................................. 59

The Mixed Food Type ............................................................................................................................................... 60

DAY 1: MIXED DIET ................................................................................................................................................... 61

BREAKFAST: Bacon With Kiwi And Strawberries .................................................................................... 61

LUNCH: Cranberry Turkey Wrap .................................................................................................................... 61

DINNER: Chicken And Rice Soup ..................................................................................................................... 62

DAY 2: MIXED DIET ................................................................................................................................................... 64

BREAKFAST: Ultimate Oatmeal ....................................................................................................................... 64

LUNCH: Tuna Wrap (Salsa Edition) ............................................................................................................... 64


DINNER: Spicy Grilled Tenderloin With Grilled Vegetables ................................................................. 65

DAY 3: MIXED DIET ................................................................................................................................................... 66

BREAKFAST: Breakfast Quesadilla ................................................................................................................. 66

LUNCH: Chicken On A Pita ................................................................................................................................. 66

DINNER: Greek Turkey Burger ........................................................................................................................ 67

DAY 4: MIXED DIET ................................................................................................................................................... 68

BREAKFAST: Almond Honey Oatmeal .......................................................................................................... 68

LUNCH: Tuna Salad ............................................................................................................................................... 68

DINNER: Chicken In A Lettuce ......................................................................................................................... 69

DAY 5: MIXED DIET ................................................................................................................................................... 70

BREAKFAST: Dark Chocolate Oatmeal .......................................................................................................... 70

LUNCH: Barley And Vegetable Salad .............................................................................................................. 70

DINNER: Stir Fry Combo ..................................................................................................................................... 71

DAY 6: MIXED DIET ................................................................................................................................................... 72

BREAKFAST: Mini Cheese And Ham Frittatas ............................................................................................ 72

LUNCH: The Beefed Mid-Day ............................................................................................................................ 73

DINNER: Lime-Marinated Salmon .................................................................................................................. 73

DAY 7: MIXED DIET ................................................................................................................................................... 75

BREAKFAST: Pumpkin Oatmeal ...................................................................................................................... 75

LUNCH: Tuna Pasta ............................................................................................................................................... 75

DINNER: Chicken Kabob ..................................................................................................................................... 76


Introduction

Losing weight takes three elements: eating the right kind and the right amount of food,

exercise, and living an active and healthier lifestyle. The most important thing, on top of this all,

is discipline. It is the determination to get fit and live healthy that makes fitness enthusiasts

successful on their goals.

However, going on a healthy and well-balanced diet isn’t always about losing weight. It’s more

of getting fit and living a healthier lifestyle. It is more about getting away from possible

diseases and making sure that you are always fit, full of energy, and on the go. It is about

getting the right nutrients to support your body in its everyday activities, getting the right

nutrients to fight against possible harm in your body system.

Controlling what you eat is a discipline everyone must master along with keeping an active

lifestyle. It is going to take real discipline to follow but it is possible through hard work and

determination.

Plus, a strict diet meal plan to follow.

A diet meal plan serves as your strict guide to what you have to eat for a day. Most meal plans

are usually designed for seven days at a minimum, in which you are given a complete set of

meals each day — breakfast, snacks, lunch, snacks and dinner. These meals contain the

balanced nutrients that you need in order to stay full, energetic and healthy without having to

gain weight.

What you eat in your every meal says a lot about how you go on your day-to-day activities.

Proteins are vital for your immune system because it helps in recovering tissues that have been

broken. Carbohydrates, along with fats, get you going as it the source of fuel that your body

needs to perform your everyday task.

Vitamins serve as a protection to your body cells, acting as antioxidants from toxins. Calcium

and phosphorus are good for the bones as they make them stronger even as you grow older.

Sodium and potassium are good for the heart and help control your blood pressure.

Having a meal plan is like having a huge reminder posted on your bedroom’s wall. It can be

dragging sometimes, and there will always be frustrating moments that you’d want to stop, eat

everything you feel like eating, and forget about your diet.


This is why this diet meal plan is made just for you. Each day offers a choice of protein diet

meals, carbohydrate diet meals, and mixed diet meals, from which you can choose.

Protein-packed meals will give you the energy that you will need for the entire day without

having to eat too much.

Protein meals usually involve red meat or dark meat in the recipes. Low-carbohydrate

meals, on the other hand, involve meals with fish or chicken breast in the recipes. Another

option is the mixed diet, which provides balanced recipes that are protein-packed and low on

carbs, and other nutrients necessary for your body. Given these three types of diet per day, you

will have some good enough list to choose from to vary your meal intake each day.

This diet meal plan will provide you with the balanced nutrients that you need without

disregarding taste. They are easy-to-prepare, yummy, and most of all, designed to help you

burn calories and lose weight.

So sit back, relax, and feast on these healthy and deliciously prepared meals created just for

you!


Knowing Your You Diet Meal Plan

In the market, there are more than enough books and diets and all sorts of advice going around

on the type of food which is suitable for you.

How do you know what one is correct and would do you good?

This is where the You Diet comes in.

Generally, whatever you eat, it is supposed to give you energy.

However, people often feel the opposite after a full meal: they have no energy and they also feel

extremely drowsy and sleepy.

Therefore, the preliminary conclusion is that they are eating wrongly.

What could go wrong then? Here are some reasons:

Consumption of the wrong choice or type of food.

Quantity of the meal.

Time or duration of the meal.

Do not fret, though, The You Diet Meal Plan will address that.

As you may have seen from the content page, we will be introducing you to the 3 various meal

types (protein, carbohydrate or mixed) in this book.

But first, we are going to determine your personal You Diet meal plan with a food test. This

food test will take up to 3 days, focusing on 3 different meal plans.

The instructions for the Food Test are as follows:


Day 1 (Protein Diet)

You are to consume 3 (main) meals for the day.

Only dark fatty meats can be selected (such as bacon, beef, liver – as long as it is DARK meat). NO light meat is allowed (such as chicken breast, low-fat meat).

For the meat portion of the meals, eat so that you are satiated, but not full. This has to be strictly adhered to, the reason being people who are of the Protein Food Diet Type tend to metabolize the dark meat rapidly. Therefore, it is imperative that you are satiated. Insufficient intake would result in stress on the body.

For each meal, starch is to be kept to the minimum with only 2 – 3 teaspoons. The purpose is to keep starch consumption low.

For each meal, you may add butter or olive oil.

For the day, these food items must be removed from the menu: sugar and sweet fruits.

In between the 3 meals, you are to consume snacks. It can be just nuts, or a protein shake and so on, roughly about the portion of half your last meal. The snack is to be low-carb.

NOTE: If you feel wiped out by lunch time, or low-energy and fatigued, then you will know that the Protein Food Type is not your food type. In this case, eat as per normal for the rest of the day, and start the Day 2 test accordingly.

NOTE: Whether the Protein Food Test is a success or failure, record down your energy level and mental state 20 minutes following your main meals.

Day 2 (Mixed Food Diet)


Portion control has to be practiced for the Mixed Food Test. The protein portion is to be the size of your palm, while the starch serving is to be the size of the fist. You are also encouraged to vary the protein type for each meal to make your meals more balanced.

A spoon of oil is to be added for each meal.


You are encouraged not to snack between meals. If you must, select a snack which is part protein and part starch.

You may consume sweet fruits, but only at a total of 1 cup per day, which may be consumed at one time or to be split it up with your meals.

NOTE: If you feel wiped out by lunch time, or low-energy and fatigued, then you will know that the Mixed Food Type is not your food type. In this case, eat as per normal for the rest of the day, and start the Day 3 test accordingly.

NOTE: Whether the Mixed Food Test is a success or failure, record down your energy level and mental state 20 minutes following your main meals.

Day 3 (Carbohydrate Diet)


Portion control has to be practiced for the Carbohydrate Test. The protein portion should is to be half the size of the palm while the starch serving is to be pitch size.

You may consume 2 cups of sweet fruits, at any part of the day.

You are to eat as little fat as possible.

You are not to snack between meals.

NOTE: If you feel wiped out by lunch time, or low-energy and fatigued, then you will know that the Mixed Food Type is not your food type. In this case, eat as per normal for the rest of the day.

NOTE: Whether the Carbohydrate Food Test is a success or failure, record down your energy level and mental state 20 minutes following your main meals.

After you complete your 3-day test, review your results. If all goes well, you ought to be able to

pinpoint one Food Type in which you felt the most energetic after consumption. In addition,

the ratio of protein, starch and fat is likely something which you have to stick to, for the

maximum gain.

Spend the next few days refining and experimenting with other choices of that food type:


Protein Diet

If you belong to this food type, experiment and see how much starch you can tolerate in each

meal. You can try the incremental method until you reach the point where your energy levels

just shut off.

This also applies to the types of dark (red) meat, the reason being that there may be particular

types which suits you more and able to impart more energy to you.

Carbohydrate (Starch) Diet

Similarly, experiment and see how much protein you can tolerate in each meal. At the same

time, you may also experiment with different types of starches, as some may be more suitable

for your metabolism.

Mixed Diet

For people who identify with the mixed food type diet, they may also find that they can lean

towards the protein or the carbohydrate portion. Importantly, record down your dietary

experience and energy level after each meal so that you may work towards an optimal

schedule.

Resources

With any new diet, it is naturally necessary to create and tailor meal plans.

Here are some diets for your consideration for each particular diet:

Protein Diet – Atkins Diet, Low Carb Diet, South Beach Diet (focus on high purine meat and remove dairy from meal)

Carbohydrate (Starch) Diet – 80-10-10 Diet, Ornish Diet, pH Miracle Diet, Raw Food Diet, Vegan Diet (low purine meat)

Mixed Diet – Body For Life Diet, Eat Clean Diet, Zone Diet (focus on high purine meat and remove dairy from meal)

Depending on your requirements and preferences, you may adapt them to your own meals.

Now, let’s proceed on to the actual meal plans and see what we can cook up!


The Protein Food Type

Now, let’s head over to the meal plan section and see what we can whip up for the 7-day meal

menus!

As mentioned earlier, proteins are vital for

your immune system.

Proteins are largely required by your body to

aid in cell and tissue growth and repair.

Essentially, they are the building blocks of life.

Following digestion of protein sources, it will

be broken down into amino acids which will

provide the raw materials for your body.

These amino acids account for the structure

of our body and play an important role in

crucial and major bodily functions.

Importantly, protein is required to make

antibodies and other immune cells to protect

your body.

Without a diet of protein, you won’t be able to

grow and heal efficiently. Your growth will be

stunted and the vital functions of your organs,

glands and arteries etc all disrupted.

In a nutshell, without optimal absorption of

protein from your diet by your body, you will

suffer from diseases and medical conditions

(hair loss, weight loss, sleep disorders,

diabetes, arthritis, high blood pressure and

cardiovascular conditions etc) from which

you would be unable to heal from.

Essentially, protein can be found in many

sources, such as the following:


DAY 1: PROTEIN DIET

BREAKFAST: Yummy Homemade Sausages

Sausages are a good way to start your mornings. No, you don’t have to rely on what’s there in

the market as they are most of the time too hard for you to chew or too salty for you to eat. You

can always make your own.

Here are the ingredients for your preparation of the homemade sausages:

Ingredients

Quantity/Amount

Ground pork (fresh) 3 pounds Bacon (grease) 3 tablespoons Poultry seasoning 1 tablespoon + 1 teaspoon Ground thyme 1 tablespoon Black pepper 1 ½ teaspoons Cayenne pepper 1 tablespoon

Red pepper flake (crushed) 1 ½ teaspoons Salt ½ teaspoon

Procedure:

1. Be sure that the fresh ground pork you are buying from the supermarket has a “reduced

fat” mark on it so you’d be sure that it is lean meat.

2. In a mixing bowl, mix all the ingredients — ground pork, bacon, poultry seasoning,

ground thyme, black pepper, cayenne pepper and the crushed red pepper flakes — with

the use of a fork or even your bare hands.

3. Play with spices. Add pepper, sugar and salt depending

on your choice of taste. If you like spicy sausages,

sprinkle more red pepper flakes throughout your

mixture.

4. Measure each meatball (normal weight is 20 to 25 oz).

When you get the desired weight, flatten it out to form

patties. Make sure that a plastic wrap separates each

patty. It’s your choice whether to put two or four patties

on each sausage package.

5. Store each sausage package into the freezer up until

you’re ready to cook them.


This recipe can make up at least 20 patties and contains 10.51 grams of protein, good enough

to start your morning! It’s even got just 14.9 grams of fat and .38 grams of carbs, perfect for

your goal of getting fit and losing weight!

MORNING SNACK: Turkey Rolls With Soy Cheese

You’d surely want a high-protein snack-on-the-go that’s easy to prepare and at the same time,

mouthwatering. Well, who would say no to turkey and cheese?

In this case, since cheese is a dairy product, which is a no-no in many health diets, we’ll use a

non-dairy option instead – soy cheese. As the name goes, this cheese is made entirely from soy.

Cheese is quite popular as an ingredient to many dishes. Thankfully, there are quite a number

of healthy alternatives to cheese, of which soy cheese is one. Along the way, we’ll be

introducing other healthy alternatives to replace other dairy products.

Here’s what to prepare for your turkey rolls with soy cheese:

Ingredients

Quantity/Amount

Deli turkey (whole cut) 2 pieces

Soy cheese 2 pieces

Procedure:

1. Cook your deli turkey. It is your choice whether to steam or fry it but it is best

recommended to just steam the turkey, as you know already that fried foods are high in

cholesterol. It will not only contribute to obesity; it will even elevate your risks of heart

disease and diabetes.

2. Cut a portion of your turkey and slice it into flat halves just like how your ham is done.

3. Slice the soy cheese into equal squares.

4. Roll each turkey slice and wrap it into the square of cheese.

Who says turkey meat and cheese can never be on your diet meal plan? This easy-to-prepare

morning snack will remind you of Thanksgiving lunch! You just have to be sure you’d only take

two rolls because this set already provides you with 24 grams of protein, just enough to keep

rollin’ for the day.


LUNCH: Chicken Pasta With Cheese

If you have been used to eating rice every lunch, then it’s time for you to try different recipes

without it. Rice is high in carbohydrates. Per 100 grams of rice, you’d pretty much get 111

worth of calories and 23 grams of carbohydrates. How much more would that be if you’re used

to eating two to three cups of rice a day? Why not try substituting pasta for your rice instead?

Here’s what you’ll need for your chicken pasta with cheese:

Ingredients

Quantity/Amount

Penne (whole-wheat) 8 ounces Cauliflower (florets) 2 cups Cooked turkey or chicken (shredded)

12 ounces

Onion (chopped) ½ cup White wine (dry) ½ cup Virgin olive oil 1 tablespoon Soy milk 3 cups Soy cheese (shredded) 1 cup Pepper (ground) ½ teaspoon Chives or scallion greens (chopped) 2 tablespoons Mustard 1 teaspoon Salt ¾ teaspoon

Procedure:

1. Boil water into a pot. Put your whole-wheat pasta penne into the pot and cook for at

least five minutes. Put in the cauliflower bits while cooking your pasta. Cook for at least

4 minutes. Once the cauliflower and the pasta are already tender, you can drain them

and rinse. Put them back to the pot once drained.

2. In the saucepan, heat a small amount of oil. Make sure the heat goes low to medium.

Cook and stir the onion for three minutes. Pour wine into the saucepan for 1 minute.

3. Meanwhile, put together milk, salt and pepper in a separate bowl then add them into the

saucepan. Stir the mixture over medium heat for about one minute. Once cooked, put in

the cheese and cook over low heat.

4. Now that you have your cheese sauce, you can already put your turkey or chicken and

add the mustard. Cook the chicken and cheese sauce for about two minutes.

5. Next, mix the chicken and cheese sauce into the pasta and cauliflower. Add some chives

or scallions over your yummy pasta to make it look better!


This is definitely a good replacement for your rice meals over lunch. Who says eating pasta will

make you fat? No, you just have to make sure you use chicken breasts or any lean meat for your

meals and you’re off to maintaining your healthy diet!

AFTERNOON SNACK: A Mediterranean Delight

This is probably one of the easiest to prepare high-protein snacks. White bean dip is one of the

delectable Mediterranean snacks perfectly enjoyed by those serious about getting fit and losing

weight.

Here’s what you have to prepare:

Procedure:

1. Mix the white beans, soy cheese, garlic, olive oil, cilantro, salt and pepper all together

and blend them in a food processor or shake blended.

2. Once blended perfectly and smoothly, put the mixture into a bowl and wait for an hour.

3. Add parsley.

4. Use the mixture as filling or dip for your favorite crackers or wheat bread.

You’ve got to love the variety of protein-packed meals you can take for a day. For a simple

snack like that, you already get 20 grams of protein for the dip, and at least 5 grams of protein

per fifteen crackers! Perfect protein gain for a snack-to-go like this!

Ingredients

Quantity/Amount

White beans (rinsed) 1 can Soy cheese 1 tablespoon Garlic 2 cloves Olive oil 1 tablespoon Cilantro 1 tablespoon Salt 3/4 teaspoon Pepper 3/4 teaspoon


DINNER: Citrus Broiled Alaska Salmon

For dinner, you’d definitely want some flavorful and mouthwatering dish to satisfy you after a

day’s work. But most of the time, you are either too tired or you’d just want to sleep it off that

you can’t find the time nor the drive to do some kitchen lovin’. Don’t worry. This protein-

packed meal will take you only less than 20 minutes.

Here are a few easy ingredients you need to grab for your Citrus Broiled Alaska Salmon:

Ingredients

Quantity/Amount

Salmon 1 fillet Orange 1 piece Red wine vinegar ¼ teaspoon Green onion ½ cup (chopped) Salt and pepper -

Procedure:

1. Preheat the broiler.

2. Slice, peel and pith the orange. Slice the orange into ¼-

inch rounds.

3. Season the filler with salt. Broil it on the broiling pan.

4. Remove the broiling pan from heat.

5. Cook for 15 minutes under the preheated broiler.

6. Remove and sprinkle with vinegar.

7. Arrange the orange pieces on top, and sprinkle with green

onions, and add pepper to taste. Broil for one more

minute and serve.

EARLY EVENING SNACK: Protein Bar

For a quick grab of proteins to fuel your body up in case you’d have to work late in the evening,

get yourself a protein bar. Protein bars are available at your favorite stores and are complete

with at least 12 grams of proteins and 180 calories per bar. It’s definitely not bad for a quick

protein munch in the evening.


DAY 2: PROTEIN DIET

BREAKFAST: Mexican Tuna Salad

Nothing feels better than starting the day with fresh and healthy meals like salads. Salads are

not all about plain vegetables, actually. There are different ways to make salads more

interesting. It can be about the toppings, the dressing or even some twists on the vegetables

used.

Here are the ingredients that you will need for your Mexican tuna salad:

Ingredients

Quantity/Amount

Tuna (large) 14 ounces Tomato (large) 2 pieces Cilantro (large) 1 can Onion (large, chopped) 1 piece Lime juice 1 can

Procedure:

1. Salt your chopped onions in a bowl and pour water. Let it soak with water for a good 30

minutes to eliminate the onions’ aftertaste. Drain, rinse and eliminate the salt with

water.

2. In a bowl, combine your chopped tomatoes and cilantro with the rinsed onions. Pour the

lime juice over your mix.

3. Drain the tuna and put it in your mixture.

4. Slice the tuna into smaller pieces and sprinkle over your salad.

This meal can make four small servings and two bigger servings. Protein for this meal is 53.7

grams while carbohydrates make up a total of 18.5 grams. It is sodium-packed, too, with 695.3

mg, with 4.3 grams of fiber.


MORNING SNACK: Spinach Smoothie

In many smoothie recipes, yogurt is used quite often. However, yogurt in itself is a dairy

product. For our purpose here, we’ll use a soy yogurt as a replacement.

Here’s what you need to prepare for a quick snack grab in the morning:

Ingredients

Quantity/Amount

Baby spinach 1 cup Celery (chunks) 1 stalk Pineapple (chunks) ½ cup Cucumber (chunks) ½ cup Banana (chunks) ½ piece (medium) Soy yogurt 6 ounces Ice cube 3-5 cubes

Procedure:

1. Mix the spinach, celery, and cucumber, and add water into the food blender. Go on

blending until mixture is smooth.

2. Drop the other ingredients — pineapple, banana, and yogurt — into the mixture in the

blender. If preferred, drop ice cubes too. Let it blend until mixture becomes frothy and

ready to be served.

LUNCH: Lamb Tagine With Fruits

Lamb is not just a very good source of protein. Its red meat is so tasteful, too, that not everyone

can actually resist it. In fact, 100 grams of a lamb serving gives you 30 grams of protein already.

That means a good serving of lamb can produce amino acids that are responsible for your

body’s energy production. Now, to make lamb even more nutritious, why not pair it with fruits?

Here are the ingredients you have to prepare for your lamb tagine:


Ingredients

Quantity/Amount

Lamb (diced, lean) 17 ounces Carrot (large, sliced into chunks) 2 pieces Tomato (chopped) 14 ounces Apricot (dried) 7 ounces Chickpea (rinsed, drained) 14 ounces Onion (large, chopped) 1 piece Garlic cloves (chopped) 2 pieces Spice mix 2 tablespoons Olive oil 2 tablespoons Chicken stock 600 milliliters

Procedure:

1. With the oven heating up to 180 degrees Celsius, put oil in your casserole as you

prepare the lamb. After a minute, fry the lamb until it is golden brown. Once golden

brown, set aside the lamb on a plate. Put the onion and carrots on the casserole and wait

for 3 minutes. Sprinkle chopped garlic and cook for another minute.

2. Put the tomatoes and add some spices and seasoning.

3. Put the lamb back on the casserole and add the apricots and chickpeas.

4. Pour the stock after. Let it simmer for one hour. If the lamb is already tender, set it aside

to cool. If not, cook it for 20 minutes more.

5. Add pomegranate when served.

Preparation for this meal takes 15 minutes while cooking time takes an hour and a half. This

recipe serves up to 4 persons and is good for those who want to get all the necessary nutrients

balanced in just one meal: 40 grams of protein, 46 grams of carbs, 18 grams of fat, 12 grams of

fiber and 32 grams of sugar.


AFTERNOON SNACK: Bacon Booster

In the middle of a stressful day, you may find that you desperately need a boost. Here’s what

you can prepare for your afternoon snack:

Ingredients

Quantity/Amount

Bacon 4 strips

Procedure:

1. Cook the bacon in a skillet over medium to medium-high heat until it is brown and crisp.

Turn to ensure it is evenly cooked.

2. The bacon strips can also be cooked in an oven at 350 degrees Fahrenheit for about 20

minutes, or cooked in a microwave for about 50 – 60 seconds per strip.

With this awesome booster, you can be sure your afternoon snack is healthy and nutritious.

DINNER: Turkey Italian Sausage Cooked In Tomato Sauce

It’s always nice to find easy to prepare meals for dinner because most of the time, you’re too

tired from work to spend time in the kitchen. Sausages are just a fry away and are very good

sources of protein, especially when made from red meat like turkey. But wouldn’t it be nice to

add a little flavor to the usual boring authentic Italian sausages?

Here are the ingredients:

Ingredients

Quantity/Amount

Turkey Italian sausage 5 links Tomato-based sauce or pasta sauce 25.5 ounces Olive oil 3 teaspoons


Procedure:

1. Pour some olive oil in your frying pain and make sure there is medium heat. Fry the

sausage until brown on all sides.

2. Pour tomato sauce over your sausages with minimal heat. Let it simmer for almost an

hour.

Letting the sausages simmer in your pasta sauce will surely give a delectable flavor to your

dinner. What’s even better is you can finish cooking it in no time! Three ounces of Italian

sausages give you 13 grams of protein and 780 milligrams of sodium.

EARLY EVENING SNACK: Beef Jerky

For a quick munch before going to bed, take some 3 ounces of beef jerky in your bedroom!

Three ounces of journey already has 24 grams of protein. Beef jerky are readily available in the

market.


DAY 3: PROTEIN DIET BREAKFAST: Berry & Spinach Smoothie

A smoothie is one of the best breakfast recipes to prepare, because it is so easy and saves time

when you’re strapped for it.

Milk is one of the most common ingredients in cooking, yet milk is also a dairy product. Don’t

worry, there are actually quite a number of alternatives for it. We used soy milk earlier on for

Day 1. Let’s use another alternative today: rice milk.

Rice milk is grain milk which is processed from rice. It is mainly made from brown rice and is

unsweetened.

Here’s what you need to have:

Ingredients

Quantity/Amount

Rice milk 1 glass Strawberry 2.5 ounces Blueberry 2.5 ounces Spinach 1.4 ounces

Procedure:

Add all the ingredients in blender and blend until smooth.

MORNING SNACK: Cashew & Celery

Simply cut 2 celery stalks and pair it with 1 ounce of cashews to serve as a healthy morning

snack.


LUNCH: Peachy Keen Chicken

In cooking healthy meals, it is important to be innovative and pair off different types of

ingredients, so that the stomach is always kept happy and yearning for more such nutritious

food!

Now, this is what you can do with peaches and chicken for a delicious mid-day meal:

Ingredients

Quantity/Amount

Chicken breast 6 ounces Peach ½ can Honey ½ teaspoon Olive oil ½ teaspoon Salt and pepper -

Procedure:

1. Drain the peaches of syrup.

2. Place the peaches into a food processor and process until a smooth puree.

3. Add honey and olive oil to continue the process for a few seconds and stop.

4. Transfer the puree into a resealable plastic bag.

5. Add the chicken breast into the bag. Mix well and chill for 15 minutes.

6. Prepare the gas grill at medium heat.

7. Remove the chicken breast pieces and add salt and pepper to taste.

8. Transfer the chicken to the grill.

9. Cook for 4 – 5 minutes. Ensure both sides are cooked.

AFTERNOON SNACK: The Old-Fashioned Cracker/Fruit

Grab a cracker or a fruit and pair it with soy cheese. You will never go wrong with this old-

fashioned snack.


DINNER: Pulled Pork Burger

Most dieticians would recommend not to eat rice in the evening because rice is high in calories

and carbohydrates. At night, your body’s metabolism tends to slow down when you’re at rest,

sleeping. Your body will have a hard time breaking down these calories. This is why it is best

recommended to eat meals high in proteins and low in carbohydrates during the evening.

One yummy but healthy substitute for dinner is this Pulled Pork Burger. Here’s what you have

to prepare:

Ingredients

Quantity/Amount

Roast pork loin (center-cut, fat-free) 2 ½ pounds Garlic (minced) 2 tablespoons Onion (sliced) 2 pieces Cumin 1 teaspoon Chili powder 1 tablespoon Cinnamon (ground) ½ teaspoon Barbecue sauce (reduced-sugar) 1 cup Chicken broth (reduced-sodium) 1 cup Salt ½ tablespoon Brown sugar 1 tablespoon Buns 2 pieces


Procedure:

1. Put together the onion and garlic in the slow cooker, then add chicken broth on top.

2. Mix the chili powder with salt, brown sugar, cinnamon and cumin in a separate bowl.

3. Spread the mixture onto the pork loin roast. Make sure you used paper towels in drying

the pork loin roast.

4. Once the mixture has been spread evenly, put the meat over the garlic and onions in the

slow cooker. Cook the meat for 10 hours over low-heat. Check from time to time if the

meat is already tender.

5. Once cooked, drain. Separate the liquid and the solid. Put the liquid in a separate bowl

and put the meat on the chopping board.

6. Shred the pork thinly and evenly. Put the shredded parts of the pork back to the slow

cooker. Pour the barbecue sauce on top of the pork.

7. Pour the liquid set aside from draining to moisten the meat.

8. Put the pulled pork in between two buns. Add veggies and mayonnaise if preferred.

Preparation time would take 30 minutes but cooking time requires 10 hours because you’d

have to wait until the meat is perfectly tender. The pulled pork is good for eight persons so you

can just add buns for the burger. This recipe has 31 grams of protein and just 11 grams of

carbs. It has 1 gram of fiber and a total of 275 calories.

EARLY EVENING SNACK: Peanut Butter

Don’t fret. Peanut butter won’t make you fat. Peanut is a good source of proteins. In fact, two

spoonful of peanut butter will provide you with 7 grams of protein! This is why eating peanut

butter for your snacks is definitely a good idea. However, refrain from pairing it with bread or

crackers. Why not try celery sticks or carrots to make your snack even healthier?


DAY 4: PROTEIN DIET

BREAKFAST: Bacon & Jalapeño Sandwich

Sandwiches are America’s favorite to-go breakfast because they are so easy to prepare.

However, sandwiches tend to be boring because they’re always the same: with ham and cheese,

egg, mustard, or the like. Why not experiment with some bacon and jalapeño to get you

energized in the morning?


Ingredients

Quantity/Amount

Turkey bacon 1 piece English-muffin (split) 1 whole-grain Soy cheese ¼ ounce Tomato (sliced) 1 thick slice Red onion (sliced) 2 thin slices Pepper ½ teaspoon Cilantro (chopped) 4-5 sprigs Jalapeño (sliced) ½ piece Cooking spray -

Procedure:

1. Put a pan on medium heat. Fry the bacon then put it aside while you do the other

preparation work.

2. Toast the muffin for two minutes then put it aside, too.

3. Sprinkle the pan with cooking spray. Put in cheese, then pepper. Put it into the muffin

half. Before putting the second half of the muffin, place the bacon, the jalapeño, the

tomato, the cilantro and the onion.

MORNING SNACK: Tuna

Head to the supermarket and grab a can of tuna. With just one can, you get 35 grams of

proteins. You can make it more enjoyable by pairing tuna with slices of fruits such as avocado,

mango, or apple.


LUNCH: Crispy Turkey Tostadas

No, turkey isn’t just for Thanksgiving dinners. People who are diet-conscious have turkey on

top of their list as their favorite source of protein. It is actually good for muscle building and is

recommended to those who want a high-protein and low-carb meal for their diet.

Here’s what you need to prepare to experiment on your turkey:

Ingredients

Quantity/Amount

Turkey (cooked, shredded) 3 cups Corn tortilla 8 pieces Tomato (diced) 1 can Salsa (initially prepared) ¼ cup Romaine lettuce (shredded) 1 cup Fresh cilantro (chopped) 2 tablespoons Soy cheese (shredded) ½ cup Olive oil 1 cooking spray Onion (sliced) 1 piece Avocado 1 piece Vegan sour-cream 2 tablespoons

Procedure:

1. Preheat oven to 375 degrees Fahrenheit.

2. In a saucepan, boil tomatoes and juice over medium heat. Put in onion. Mix from time

until the onion becomes softer. Cook for at least 20 minutes.

3. Put in turkey and cook for 2 minutes.

4. With the use of cooking spray, coat each tortilla with oil. Bake each tortilla until golden

brown for 10 minutes.

5. Start mashing the avocado in a separate bowl. Mix in salsa, together with cilantro and

vegan sour cream.

6. To prepare serving, fill in some avocado mixture in each tortilla and top it with turkey

mixture. Sprinkle lettuce and cheese.

Total preparation and cooking time takes 35 minutes. This recipe serves two tortillas for two

persons. There are 33 grams of protein and 34 grams of carbohydrates.


AFTERNOON SNACK: Edamame

If you want some veggies on a roll for your afternoon snacks, you can steam some edamame

beans. With just a cup of these greens, you benefit from 17 grams of protein. Just add a little

salt before you dig into these yummy beans to make it even more flavorful!

DINNER: Cobb Salad

On your fourth day of your protein diet, it is pretty certain by now that your body has adapted

to a less intake of rice. You have most likely resisted the urge to eat rice, especially during

dinner. Now, for a lighter meal before you go to bed, why not have some salad?

Ingredients

Quantity/Amount

Chicken breast (cooked, shredded) 8 ounces Tomatoes (diced) 2 pieces Avocado (diced) 1 piece Cucumber (diced) 1 piece Bacon (cooked, crumbled) 2 slices Ground pepper 1 teaspoon Mixed salad green 10 cups Shallot (minced) 2 tablespoons Salt ¼ teaspoon Extra virgin olive oil 3 tablespoons Mustard 1 tablespoon

Procedure:

1. Mix vinegar, mustard, salt, shallot and pepper in a bowl. Put a little oil and mix. In a

separate bowl, put in the salad greens. Pour half of the prepared dressing and toss to

mix.

2. Serve the greens in four plates. Assemble tomatoes, avocado, cucumber, bacon and

chicken all together on top of each lettuce. Sprinkle dressing.

EARLY EVENING SNACK: Lentil Soup

Lentils are a good source of protein. You can make a soup out of it or opt to include them on

your fresh salads. Getting a cup of lentil soup has 15 grams of protein. It is also high in fiber

with 15 grams of it in a cup.


DAY 5: PROTEIN DIET BREAKFAST: Ham-Wrapped Asparagus

Asparagus is one of the high-purine vegetables which you can use for this fifth day.

Ingredients

Quantity/Amount

Sliced ham 4 slices Asparagus 8 spears

Procedure:

1. Wash the asparagus and remove the tough ends.

2. Tear the ham length-wise and wrap each asparagus spear with a strip.

3. Heat oil in skillet and fry the wrapped asparagus for 2 – 3 minutes per side.

4. Serve.

MORNING SNACK: Cherry Tomatoes With Soy Cheese

The cherry tomato is one of the small varieties of tomato cultivated since the early 1800s.

Although they may be miniature versions, they are still as equally nutritious as their bigger

cousins. This morning, have a cup of cherry tomatoes with soy cheese.

LUNCH: Arugula Salad With Grapefruit Dressing

Let’s continue the day with another wholesome, yet totally different salad.

Here are the ingredients you need:


Ingredients

Quantity/Amount

Arugula ½ cup Grapefruit ¼ piece Pumpkin seed ¼ cup Cranberry ¼ cup Ginger root ¼ teaspoon Garlic (minced) ¼ clove Olive oil ½ tablespoon Balsamic vinegar ½ tablespoon Dijon mustard ¼ tablespoon Scallion (chopped) ¼ tablespoon

Procedure:

1. To make the dressing, mix the ginger, minced garlic, olive oil, vinegar and mustard

together in a sealable container. Shake well to mix.

2. Arrange the arugula and grapefruit on a plate.

3. Top the arrangement with pumpkin seeds, cranberries and scallions.

4. Add the dressing to taste.

AFTERNOON SNACK: Roasted Squash Seeds

It is normal for your body to look for something to munch every 2 hours. Craving is normal but

be sure you are wise in choosing what to have for your snacks. In the afternoon, you can have

roasted squash seeds, which carry at least 12 grams of protein per 1 cup of serving (64 grams).

You just have to roast the squash seeds in olive oil over low to medium heat. Sprinkle some salt

and you can already start on munching.

DINNER: Swiss Chard With Olives

In case you have not heard of chard before, it is a leafy vegetable often used in Mediterranean

cuisine. Research has shown that chard is one of the healthiest vegetables yet, packed with an

astonishing 13 different polyphenol antioxidants. One particular flavonoid is called syringic

acid, which may be involved in blood sugar regulation.


Ingredients

Quantity/Amount

Swiss chard 7.5 ounces (6 cups) Olive 10 pieces Caper 2 ounces Green onion 1 stalk Rosemary ½ teaspoon Olive oil 2 tablespoons Pepper -

Procedure:

1. Mix the olives, capers, green onion and rosemary. Add a tablespoon of olive oil and

allow the mixture to sit.

2. Cut along the edges of the main stem of each leaf of chard. Remove the stem.

3. Cut the stems into ½-inch slices and set aside.

4. Cut the leaves into 1-inch thick lengths and set aside separately.

5. Heat a large, stick-free pan on medium heat.

6. Coat the bottom with a tablespoon of olive oil and allow it to heat.

7. Add the chard stems when it is hot. Cook and stir often for a couple of minutes until the

chards soften.

8. Stir in the mixture from Step 1.

9. Cook for a minute and add in the chard leaves from Step 4. Make sure the leaves are well

mixed with the mixture.

10. Cover the pan and reduce heat to low.

11. Allow the mixture to cook for a few minutes, and lift the cover and turn the leaves

periodically.

12. Once the leaves have wilted, remove from heat.

13. Sprinkle with black pepper to taste.

EARLY EVENING SNACK: Baked Beans

One cup of baked beans has 12 grams of protein, which makes it a good source. What’s more, it

is a favorite snack by protein-seeking people because it is easy to prepare. You just steam the

baked beans.


DAY 6: PROTEIN DIET

BREAKFAST: Cinnamon Crème Breakfast

Here are the ingredients for Day 6 breakfast:

Ingredients

Quantity/Amount

Soy cheese (grated) 1 cup Cinnamon ¼ teaspoon Vanilla extract ¼ teaspoon

Procedure:

1. Mix all of the ingredients in a small microwave-safe cup or bowl.

2. Cover with wax paper and microwave until warm.

MORNING SNACK: Meatballs

Drop by the supermarket the day before to get meatballs that you can fry every after main meal

for your snacks. You can partner it with celery sticks or lettuce or any other fruit to satisfy the

cravings in between meals. Meatballs contain 13 grams of protein.

LUNCH: Pork Loin With Red Wine Gravy

Wine on your lunch? Can anything be more interesting than that? You don’t have to worry

about the fats you might get from eating pork loin. Just make sure you pair it with beans or any

other veggies instead of eating rice.

Here are the ingredients you need to prepare for your pork loin with red wine gravy:


Ingredients

Quantity/Amount

Pork loin 2 pounds Red wine 16 fluid ounces Celery 1 stalk Onion (sliced into thin pieces) ½ piece Brown gravy (ready-made) ¾ ounce Garlic powder ½ teaspoon Salt and pepper -

Procedure:

1. Pre-heat oven over 300 to 350 degrees Fahrenheit.

2. Put pork in a baking dish. Add salt and pepper. Sprinkle garlic powder.

3. Add onion, followed by celery. Add wine and pour it all through the pork.

4. Bake it for about 45 – 60 minutes.

5. Once baked, take out the meat from the oven and serve it on a dish.

6. Take the ready-made gravy and pour it into the baking dish. Stir the gravy and allow it

to get mixed with the wine.

7. Cut your meat into tinier pieces and top it with the wine gravy.

The pork loin and the red wine gravy are easy to prepare but you have to wait for 45 minutes

to an hour before it is baked. Don’t worry because the waiting time is worth it as this recipe

carries 48.36 grams of protein with just 6.74 grams of carbohydrates. Indeed, a perfect high-

protein, low-carb meal.

AFTERNOON SNACK: Crackers & Salmon

If you are feeling some intense kind of cravings and you want to grab anything on the go, you

might want to munch on some crackers and fill it with salmon! You can have it plain or try

experimenting with mustard! Two pieces of crackers and 2½ ounces of salmon automatically

provide 14 grams of protein.


DINNER: Turkey Barley Soup

You might be a little tired to prepare something big for dinner after work. While you would just

want to go to bed and rest, you can’t starve yourself. Why not prepare a high-protein meal such

as the turkey barley soup?

Here’s what you’ll need:

Ingredients

Quantity/Amount

Turkey breast 36 ounces Barley 1 cup Mushroom (sliced) 1 cup Celery (chopped) 1 cup Chicken base 1 tablespoon Carrot 6 ounces Sweet onions 2 ounces Tabasco sauce 2 teaspoons Water 6 cups

Procedure:

1. In a pot, put in the ingredients all together.

2. Allow it to simmer for six hours. Check if the vegetables are already tender.

3. If you want a spicy taste to the soup, sprinkle some chili powder or pepper.

4. Serve it with whole-grain bread, crackers or steamed veggies.

This recipe can serve 4 to 9 persons and takes 4 – 5 hours to cook, depending on how fast the

vegetables get to be tender. You’d be surprised this soup carries 52.97 grams of protein and

just 12.2 grams of carbohydrates.

EARLY EVENING SNACK: Protein Bar

Since you just took soup for dinner, pretty sure you’re going to feel hungry in a few hours. Grab

some protein bars and place it on your bedtime table so that if you feel munching on something

before going to sleep.


DAY 7: PROTEIN DIET

BREAKFAST: Chive-Maple Corn Mini Muffins

Congratulations! You made it to the last day under the one-week protein diet program. Give

yourself a treat today with yummy high-protein meal recipes prepared just for you!

Here’s what you need to prepare for this morning’s breakfast (this recipe makes 3 muffins):

Ingredients

Quantity/Amount

Fresh chive 1/4 tablespoon Pancake syrup (sugar free) 1/2 tablespoon Corn meal 1/8 cup Soy flour 1 ½ ounces Canola oil 1/16 cup Rice milk 1/8 cup Baking powder 1/8 teaspoon Ground allspice 1/16 teaspoon Salt 1/16 teaspoon Muffin cup 3 cups Cooking spray -

Procedure:

1. Heat oven to 425 degrees Fahrenheit.

2. Coat the muffin cups with cooking spray.

3. In a medium bowl, mix flour, corn meal, baking powder, allspice and chives, and salt the

mixture to taste.

4. In another bowl, mix pancake (maple syrup), oil and rice milk. Add it to the previous

bowl of mixture.

5. Drop the batter by tablespoonfuls into the muffin cups.

6. Bake until insert a toothpick into the center of the muffin and it comes out clean

(roughly about 10 – 12 minutes).


MORNING SNACK: Oatmeal

Always bring single-serve oatmeal packs wherever you go. These are oatmeal packs you can

buy at the grocery store. They are instant snacks, where you just pour in hot water and off you

go. You might want to pair it with banana to make it a perfect combination. Each pack of

oatmeal brings 4 grams of protein.

LUNCH: Bacon-Wrapped Trout With Rosemary

Here are a few ingredients you have to prepare:

Ingredients

Quantity/Amount

Bacon 3 strips Trout 10 ounces Lemon 1/3 fruit (without seeds) Rosemary 2 tablespoons Salt and pepper -

Procedure:

1. Preheat broiler.

2. Pat dry trout and season cavity with salt and pepper.

3. Place rosemary inside trout, while seasoning outside with salt and pepper.

4. Wrap bacon slices around the trout.

5. Broil for about 5 minutes, until the bacon and the skin of the fish are brown and crisp.

6. Turn fish, and continue broiling for another 2 minutes.

7. Add in the lemon slices along the fish and broil for another 2 -3 minutes until the trout

is cooked.

AFTERNOON SNACK: Afternoon Almonds

Almonds are snacks you can always count on. They are available throughout the year and come

with a lot of health benefits. For instance, they promote lower LDL cholesterol (bad

cholesterol) and reduce the risk of cardiovascular diseases. The almond can be eaten raw on

its own, and it can also be baked or roasted.


DINNER: Grilled Chicken Teriyaki

Here’s what to prepare:

Ingredients

Quantity/Amount

Chicken breast 1 piece Teriyaki sauce 1/3 cup Lemon juice 1/8 cup Sesame oil 1/3 teaspoon Garlic ¼ teaspoon

Procedure:

1. In a large resealable bag, place in the chicken breast, teriyaki sauce, lemon juice, sesame

oil. Shake well to mix.

2. Refrigerate it for at least 24 hours. Remember to turn it often.

3. Prep the grill for high heat.

4. Remove the chicken and discard the marinade.

5. Grill for 6 – 8 minutes, or when juices run clear.

EARLY EVENING SNACK: Zucchini Crisps

Simply cut half a medium zucchini into ¼-inch slices, brush both sides with olive oil and bake

in a 400 degrees Fahrenheit-oven for 10 minutes, turning it halfway.


The Carbohydrate Food Type

Earlier on, we were talking about the Protein component and its vital importance to the human

body and diet.

Next up, we have the carbohydrate component. Like protein, carbohydrate is another

fundamental type of nutrient the body requires.

Chemically, they are generally divided into 4 groups: Monosaccharides, disaccharides,

oligosaccharides and polysaccharides.

Polysaccharides usually serve as a store of energy such as glycogen and starch.

One monosaccharide, the 5-carbon monosaccharide ribose serves as a vital component of

coenzymes while its deoxyribose component is part of the structural component of DNA.

Meanwhile, saccharides and their derivatives play major roles in the immune system, including

process of blood clotting etc.

Generally, carbohydrates are broken down into glucose (sugar) as fuel for the body to convert

it into energy to help keep everything going i.e. they are the primary source of energy.

However, carbohydrates are badly maligned in this modern society. Most people know of

carbohydrate as 2 types of substances: Starch and sugar.

Starches are complex carbohydrates while sugars are simple carbohydrates. Starches take a

very long time to be digested by the body while sugars take a relatively shorter time.

Starches would include breads, grains, noodles, pasta and vegetables.

Some carbohydrates unfortunately just provide little and minimal nutrition to the body, and

are otherwise known as empty carbs.

Simple carbohydrates include foods such as corn syrup, honey and sugar etc. While they

provide a good source of glucose for the body, they come with a price – calories. And it is

calories which result in weight gain, if unchecked.


DAY 1: CARBOHYDRATE DIET

BREAKFAST: Berry-licious Pancakes

Wow! Seriously, pancakes on a diet? At first you’d be surprised to see pancakes on top of the

list of your breakfast. But yes, pancakes are high in carbohydrates. It is easy to make on as it is

among Americans’ top favorite meals for breakfast.

In baking, butter is often used. However, a healthy alternative is the avocado puree. Other fruit

purees can also be used in lieu of butter: banana, pear, pineapple and so on.


Ingredients

Quantity/Amount

Soy flour 1 cup (135 grams) Sugar 2 tablespoons Baking powder 1 teaspoon Rice milk 2/3 cup Salt ½ teaspoon Mashed banana 1 piece Blueberries 1/2 cup Avocado puree 2 tablespoons Olive oil 1 teaspoon

Procedure:

1. In a bowl, put together baking powder and the flour, plus the sugar and salt.

2. Pour some milk and the mashed banana, and then add the avocado puree.

3. Now combine the flour mixture and the milk mixture. Put in all the other ingredients

and stir. Whisk in the blueberries and mix gently, so as to avoid crushing the berries.

When the batter thickens, set it aside for the meantime.

4. On a frying pan, heat up the olive oil. Next, pour 1/3 cup of the batter. Wait for the

pancake shows some bubbles, and check from time to time if the pancake’s has become

golden brown already. Turn to the other side and cook until golden brown too.

5. Keep doing with the rest of the batter. Add maple syrup when serving.

With the pancakes alone, you already get 30 grams of carbohydrates. Add the berries and you’ll

get an additional 10 grams of carbs!


LUNCH: Beef, Potato & Quinoa Soup

What a wonderful way to spend lunch than to have a flavorful hot soup with some beep and

potato to munch on the side. It only takes half an hour to do this recipe so you’ll have more

time to do your tasks.


Ingredients

Quantity/Amount

Beef tenderloin (chopped into cubes) ½ pound Beef bullion 1 pack Potato (peeled, sliced into cubes) 2 pieces Tomato (sliced into dices) 1 pieces Scallion (chopped) 7 pieces Garlic (minced) 2 cloves Water 5 cups Carrot (peeled, sliced) 1 piece Cilantro (chopped) 6 tablespoons Sazon ½ teaspoon Yellow bell pepper (diced) 2 tablespoons Cumin 1 teaspoon Olive oil 2 teaspoons Salt and pepper 1 dash each Cooked quinoa 1 cup

Procedure:

1. Over medium heat, put oil, scallions, and then garlic and sauté for 3 minutes.

2. Put in tomato, sazon, cumin, and then cilantro and let it cook for 2 minutes.

3. Time to put in the beef, then add some water. Place in the bell pepper, followed by

carrot. Sprinkle some salt and boil.

4. Put a cover on the pan and let it simmer over low heat for an hour and a half. Check if

the meat is already tender.

5. Put in potato, then pour in the cooked quinoa. Cook it for 30 minutes. Sprinkle some

cilantro and it’s now ready to be served.

This meal is good for 4 people and is high in carbohydrates with 31.3 grams in it. It is low in fat

with only 13.8 grams and protein in 15.7 grams. This meal is perfect to serve to the family

during rainy days and winter.


DINNER: Meatballs

Meatballs are easier to cook than any other high-in-carbs, low in fat recipes. You might want to

play with different flavors for your meatballs but here’s a quick recipe you might want to try.


Ingredients

Quantity/Amount

Chicken (minced) 450 grams Eggplant (cut into cubes) 1 piece Mint leaf (chopped) 1 teaspoon Lemon zest (grated) 1 teaspoon Green onion (sliced) 1 tablespoon Tomato pasta sauce 1 ½ cups Cucumber 1 piece Garlic 1 clove Cooking spray -

Procedure:

1. Put oil on the frying plan. Put in the eggplant over medium heat. Cook for 10 minutes,

and allow to cool.

2. Mix the minced chicken, zest, onion and the mint leaves in a bowl, then put in the

cooked eggplant. Mold the mixture into round patterns with your hands.

3. Put oil on the pan once again and fry the meatballs.

Pour the pasta sauce and let it boil. Simmer for 20

minutes.

4. Grate the cucumber and squeeze out liquid. Put

together garlic and mint and roll it with cucumber.

It is your choice whether you want veggie salad, steamed rice

or fruits to serve it with. This recipe comes with 30 grams of

carbohydrates as chicken is one good source of this nutrient.



BREAKFAST: Whole Grain & Bread

There are some foods you are so used to eating that you have no idea what else are good for

you. You are not aware that your usual breakfast is everything that you need — high in

carbohydrates, low in fat. So the next time you prepare them, you should be more cautious of

the amount of carbohydrates and fats that you are feeding your body.

For a simple invigorating breakfast, prepare the following:

Ingredients

Quantity/Amount

Oatmeal 1/3 cup Whole grain bread (large) 1 piece

Your carbohydrate diet should be high in carbs and low in fats. A bowl of oatmeal is equivalent

to 19 grams of carbohydrates. Fats, meanwhile, is only 1.75 grams and calories, only 102 kcal.

For one large piece of bread you’d get 18 grams of carbs, 109 kcal and 1.7 grams of fat.

LUNCH: Baked Potato Pizza

Endeavor to lighten up your day by going away from your usual rice-routine. Try pizza without

worrying too much! You can take on carbs on carbs but be sure it is low in fat! This recipe,

meanwhile, has 36.6 grams of carbohydrates.

Ingredients

Quantity/Amount

Pizza dough 1 round Potato 1 piece Soy cheese 2 cups Rice milk ½ cup Soy sour cream ½ cup Scallion (sliced) 2 tablespoons Bacon (thick-cut) 5 slices Extra virgin oil - Sea salt -


Procedure:

1. Use pizza stone for your oven. Turn it to 450 degrees Fahrenheit.

2. Slice the potato in small circles and slice thinly. Separate it into a saucepan and coat

with rice milk. Let it simmer and wait for the potato to be cooked until tender.

3. Fry the thin strips of bacon.

4. Pour ½ cup of soy sour cream and scatter it on the dough. Coat the cooked potato then

with soy sour cream and top it with soy cheese. Sprinkle bacon strips on the cheese.

5. Now place the pizza dough with all the toppings on the pizza stone and bake for 15

minutes. Wait for the crust to turn golden and for the cheese to melt.

6. Once baked, sprinkle tiny bits of scallions over the pizza and add a dash of sea salt. Next,

you can either put more soy sour cream or scatter more scallions over the baked pizza.

DINNER: Chicken And Spinach Calzones

Chicken and spinach can be a good combination, as long as you don’t indulge on chicken skin.

Chicken skin is high in fats and cholesterol. Chicken breasts, meanwhile, is lean meat and

perfect for the high-carbs, low-fat diet. The recipe also called for eggs, but in this case, it has

been replaced with mashed bananas.

Prepare the following:

Ingredients

Quantity/Amount

Chicken breasts (skinless and boneless) 1 pound Frozen spinach (chopped and drained) 10 ounces Parsley (chopped) 1 tablespoon Garlic (minced) 1 teaspoon Soy cheese 6 teaspoons Olive oil 2 teaspoons Whole-wheat bread dough loaf 16 ounces Banana (mashed) 2 pieces


Procedure:

1. Turn your oven a 350 degrees Fahrenheit and preheat. Coat your baking sheet with the

use of a cooking spray

2. Put oil and heat over medium, then put chicken. Sauté for 12 minutes.

3. Allow it to cool. Now, slice the chicken breasts into cubes and put it aside for a few

minutes.

4. In a separate bowl, put together soy cheese, spinach, garlic and 1 mashed banana. Put it

aside, too.

5. Get another bowl where you place the other mashed banana.

6. Slice the dough into 6 equal sizes.

7. With the use of the rolling pin, roll out each dough so it can be as long as 8 inches and as

wide as 6 inches. Coat the edges with the mashed banana from Step 5.

8. Put one chicken cube in the middle of each oval and apply spinach mixture, too, to each.

Fold the dough and press, then bake for 20 minutes until brown and ready to serve.



BREAKFAST: French Toast Sticks

Did you imagine eating your French toast not on square bites but in rectangles sticks? What’s

more, the main ingredient is corn flakes! How interesting is that?

Here, we also introduce the third milk alternative: almond milk. (Recall: Previous alternatives

used were soy milk and rice milk)


Ingredients

Quantity/Amount

Corn flake (crushed) 2 cups Nutmeg 1 pinch Bread (cut into thick strips) 4 slices Mashed banana 2 pieces Vanilla extract ½ teaspoon Cinnamon ¼ teaspoon Almond milk 2 tablespoons Syrup -

Procedure:

1. In a pan, heat up the mashed banana.

2. In a separate bowl, mix eggs, vanilla, nutmeg, cinnamon and milk.

3. Dip each bread strip in the mixture of mashed banana and then roll each on the crushed

corn flakes. Press gently and allow the corn flakes to coat.

4. Using the pan, fry 3 to 4 bread strips at a time and wait until crispy and brown.

5. Serve with your choice of syrup.


LUNCH: Spaghetti Tacos

Ingredients

Quantity/Amount

Ground hamburger 1 pound Spaghetti noodle 1 pound Zucchini (grated) 1 cup Olive oil 1 tablespoon Ribs celery (chopped) 3 pieces Crushed tomato 2 15-ounce cans Kosher salt 2 teaspoons, 1/8 cup set aside Tomato sauce 2 15-ounce cans Yellow onion (chopped) ½ piece Garlic, pressed or minced 3 cloves White wine ¼ cup White corn taco shell 12 pieces Balsamic vinegar 2 tablespoons Almond milk ¼ cup Soy cheese ¼ cup Carrot (peeled and chopped) 2 pieces Dried oregano 1 tablespoon Tomato paste ¼ cup

Procedure:

1. Put olive oil in a pan and heat over medium heat. Put in garlic, then cook burger for 8

minutes.

2. Drop onions, then some carrots and celery. Cook for 5 minutes.

3. Pour wine and cook for another 4 minutes. Next is milk and cook the same time.

4. Drop tomatoes. Pour tomato sauce and tomato paste, followed by balsamic vinegar and

oregano. Allow it to boil. Sprinkle some zucchini. Cook for 1 hour under low heat.

5. In a separate casserole, cook pasta into water by boiling it with salt. It usually takes 8

minutes before pasta becomes tender.

6. Once cooked, put the pasta on the sauce being cooked and wait for 10 minutes. Mix.

7. Toast taco shells in the oven until golden brown.

8. Fill each taco shell with cooked spaghetti and sprinkle with cheese before serving.


DINNER: Salmon Salad Sandwiches

For dinner, it is always recommended that you take lighter meals such as sandwiches instead

of rice meals. This makes it easier for your body to process and break down calories at night

when you are asleep.


Ingredients

Quantity/Amount

Grilled salmon fillet (fish flaked without the skin)

2 pieces

Lemon peel (grated) 1 teaspoon Green onion (chopped) 2 pieces Lemon juice 1 tablespoon Ciabatta 4 squares

Procedure:

1. Combine the grilled salmon fillets, grated lemon peels, chopped green onions, and

lemon juice all together in one bowl and stir.

2. Dash salt and pepper on the mixture. Slice each ciabatta into half then fill it with the

mixture. Cover it with the other half.



BREAKFAST: Baked Potato Soup In Bread Bowl

If you have some time in the morning to indulge in a hot potato soup and be a little artsy and

make your own bread bowl, then this is the recipe perfect for you. Not only is it carbohydrate-

filled, but it also looks cute!


Ingredients

Quantity/Amount

Baked Potato Soup Potato 15 pieces Mashed banana 1 cup Garlic 2 cloves Bouillon paste (chicken flavor) 1 tablespoon Flour ¼ cup Green onion (chopped) 2 pieces Almond milk 1 quart Salt and pepper 1 dash each Artisan Bread Flour 6 ½ cups Warm water 3 cups Salt 1 ½ tablespoon Yeast 1 tablespoon

Directions: For the Baked Potato Soup

1. Cut potatoes into cubes and boil in a pot for 20 minutes. After draining the potatoes, set

aside 4 cups of the boiled water you used.

2. Mix bouillon paste and mashed bananas to the pot. Put in the green onions and garlic,

then sauté. Pour flour, about ¼ cup. Smoothen the mixture by stirring.

3. Pour in almond milk, and then water until it becomes thick. Drop the potatoes after.

Sprinkle with cheese, onions and bacon strips.


Directions: For the Artisan Bread

1. Combine salt, yeast and water. Pour the flour. Set aside for 8 hours. Once thick, mold

each and make 8 tiny balls.

2. Place 4 balls on a cookie sheet, and the other 4 on the other sheet. Put on a 450 degrees

Fahrenheit-preheated oven.

3. Make sure there’s a pan with water under the middle rack. Put the loaves on the middle

sheet. Close oven and let it cook for 30 minutes.

LUNCH: Strisce Alla Chiantigiana


Ingredients

Quantity/Amount

Spaghetti pasta 12 ounces Pancetta (cut into quarters) 4 ounces Salt 1 tablespoon Red onion (sliced into thin pieces) ½ piece Chicken broth (low-sodium) ¼ cup Dry red wine 1 ½ cups Soy cheese (grated) ¼ cup Olive oil - Ground black pepper -

Procedure:

1. Boil the pasta in a large casserole until cooked and tender. Save at least half a cup of

cooking liquid before draining.

2. Pour oil on a large pan, and cook on medium heat. Put in onion, followed by pancetta.

Stir and cook until for 5 minutes. Sprinkle a little bit of salt and pepper.

3. Pour wine and whisk the broth. Cook for 10 minutes. Add in the pasta and the half cup

of cooking liquid. Sprinkle soy cheese. Allow the sauce to coat the pasta by tossing it

from time to time. Add salt if preferred. Sprinkle soy cheese on top before serving.


DINNER: Carrot Patty Balls

This recipe is adapted from an 80-10-10 Diet recipe. It makes 5 balls for a single serving. Enjoy!

Ingredients

Quantity/Amount

Carrot 2 pieces (medium) Raw nuts 3 tablespoons Celery powder (dehydrated) 5 teaspoons Fresh herbs (basil, mint, parsley or sage etc)

1 tablespoon

Cumin - Lettuce leaf -

Procedure:

1. Cut the carrots into small pieces and blend them.

2. Place the pulp into a mixing bowl.

3. Dry blend the nuts into powder.

4. Mix the nut powder with the carrot pulp in the mixing bowl.

5. Add the dehydrated celery powder to the whole mixture.

6. Finely chop the herbs and add in to the mixture.

7. Add cumin to taste.

8. Make 5 balls or patties.

9. You may eat them as they are, wrapped in lettuce leaves or in a salad mixture. Or you

may also fry them.



BREAKFAST: Spelt Pancakes

Ingredients

Quantity/Amount

Oat flour ¼ cup Whole grain spelt flour 1 cup Baking powder 2 teaspoons Rice flour ¼ cup Ground cinnamon ½ teaspoon Light brown sugar 1 tablespoon Salt 1 teaspoon Soy milk or rice milk 1 cup Baking soda ¼ teaspoon Mashed banana 3 pieces Olive oil 3 tablespoons Fruit topping - Syrup -

Procedure:

1. Mix spelt flour, oat flour, rice flour, light brown sugar, baking powder, salt, ground

cinnamon and baking soda in one bowl. Leave for a while.

2. In another bowl, mix rice milk, mashed banana, oil, and yogurt. Combine the 2 mixtures.

3. Over medium heat, coat pan with oil. Pour batter into the pan. It is better to use a ¼ cup

for equal measurement. Cook pancake until bubbles begin to show, and then cook the

other side.

4. Serve with your choice of fruit toppings or syrup.


LUNCH: Spaghetti Alle Vongole

Ingredients:

Ingredients

Quantity/Amount

Spaghetti 6 ounces Red pepper flake (crushed) 1 teaspoon Manila clam (cleaned and scrubbed) 2 pounds Garlic (sliced into thin cuts) 1 clove Extra virgin olive oil 4 tablespoons Salt - White wine ¼ cup Parsley leaf (chopped) 2 tablespoons

Procedure:

1. Boil pasta in hot water and cook for 2 minutes. Wait until the pasta gets soft. Drain.

2. In a large pan, heat oil over medium Sprinkle red pepper flakes and allow to cook for a

minute. Pour wine, then followed by the clams. Cook over high heat.

3. Cover the pan and wait until the clams let out its juices. Most likely, it will take about 5

minutes. When the clams are already opened, put them in a separate bowl.

4. Boil the reserved pasta on the pan. Once cooked, put in the clams and top with parsley.

5. Add olive oil on top of pasta before serving.

DINNER: Grilled Mediterranean Vegetables With Bean Mash

Ingredients:

Ingredients

Quantity/Amount

Vegetable Portion Red pepper (de-seeded and quartered) ½ piece Aubergine ½ piece Courgette 1 piece Olive oil 1 tablespoon Bean Mash Haricot bean 1 can


Garlic clove 1 clove Coriander ½ tablespoon Garlic (minced) 1 clove Vegetable stock 50 milliliters Lemon wedge -

Procedure:

1. Heat the grill.

2. Arrange the vegetables over the grill pan and brush lightly with oil. Grill until lightly

browned. Make sure to grill both sides.

3. For the bean mash, start by putting the beans in a small pan with garlic and vegetable

stock.

4. Bring to boil, then simmer for 10 minutes.

5. If it is too dry, add a little bit of water.

6. Place the vegetables and the mash together on a plate, and sprinkle with coriander and

add lemon wedge(s) to serve.



BREAKFAST: Choco Maca Milkshake

This is a recipe which everyone will love, adults and children alike!


Ingredients

Quantity/Amount

Brazil nuts 2 pieces Almond milk 1 cup Dates 1 quarter cup Cacao nib 2 tablespoons Cacao powder 2 tablespoons Maca root powder 1 teaspoon

Procedure:

1. Blend all ingredients until the dates and nuts are liquefied.

2. (OPTIONAL) Add a cup of ice to blend until texture is frosty.

LUNCH: Noodle Salad With Grilled Shrimp


Ingredients

Quantity/Amount

Buckwheat soba noodle 1 packet (for 1) Onion (medium) ½ piece Shrimp 5 pieces Red bell pepper 1 piece Cilantro A handful Carrot 1 piece White sesame seed 2 tablespoons Lime 1 piece (cut into wedges) Salt and pepper -


Procedure:

1. Bring water to boil in a pot, then remove from heat and place noodles inside until

softened (about 7 minutes), and drain.

2. Grill shrimps in pan.

3. Toss noodles with the vegetables and a handful of cilantro.

4. Place noodles in serving bowl and garnish with remaining cilantro, sesame seeds and

lime wedges.

DINNER: Wild Salmon With Lettuce, Pear & Herbs


Ingredients

Quantity/Amount

Wild salmon 1 piece (about 3 ounces) Butter lettuce 1 head Bosc/Bartlett pear (sliced) ½ piece Shallot 1 piece Honey 1 tablespoon Champagne/white wine vinegar ¼ cup Herbs (basil, dill, Italian parsley, mint etc)

1 cup

White wine - Salt and pepper -

Procedure:

1. Chop shallot and mix in blender with honey, half a cup of herbs, vinegar and water. Add

salt and pepper to taste.

2. Steam salmon, or poach in white wine.

3. Toss mixture from Step 1 with pear slices, lettuce and the rest of the herbs.

4. Serve salmon with mixture.



BREAKFAST: Cinnamoned Oat Bran

For a tasty morning breakfast which is tasty and nutritious to boot, make this special

Cinnamoned Oat Bran and savor it in delight.


Ingredients

Quantity/Amount

Oat bran 1 cup Cinnamon 1 teaspoon

Procedure:

1. Mix water into the cup of oat bran.

2. Add in cinnamon.

3. Microwave for 2 minutes and allow to cool for 2 – 3 minutes.

4. Add a dash of cinnamon on top to taste.

LUNCH: Healthy Pasta Carbonara


Ingredients

Quantity/Amount

Whole grain pasta (penne/fettucini) 1 ounce Almond milk 1 cup Green pea ¼ cup Chipotle pepper ¼ tablespoon Tomato (sliced) ¼ cup Cannellini bean ¼ cup Garlic ¼ cup Oregano ¼ teaspoon Black pepper and salt To taste Chives ¼ tablespoon White miso ¼ tablespoon


Procedure:

1. Cook pasta for about 10 minutes.

2. Blend almond milk, chipotle pepper, garlic, oregano and white miso until creamy.

3. Transfer sauce from blender to pan to simmer for 5 minutes.

4. Add peas, tomato and beans and simmer for another 2 – 3 minutes.

5. Serve with pasta and garnish with chives.

DINNER: Black Bean, Sweet Corn & Tomato Salad


Ingredients

Quantity/Amount

Black bean 1 can Sweet corn 1 cup Tomato 1 piece Cumin 1 tablespoon Jalapeno (seeded and minced) 1 piece Onion ¼ cup Garlic 1 teaspoon Lime 1 piece

Procedure:

Mix all the ingredients and serve at room temperature or chilled.


The Mixed Food Type

Now, we come to the last section in this book.

As the name suggests, for this particular meal plan, we will be looking at other various diets

and adapt from there. Basically, this meal type plans for recipes which are to have a

combination of starchy food, fats and protein.

Tosca Reno is the author of the Eat-Clean Diet series.

According to her, the way of “eating clean” will be the answer to a healthier and leaner body.

And that would be accomplished with all types of nutrients – carbohydrate, fats, fruits, protein

and vegetables.

Indeed, this is what all of us should endeavor to achieve – a balanced diet of ALL types of

nutrients. For the Eat-Clean Diet, the idea to have about 6 meals a day, in the right amount.

Add to that with plenty of water and regular exercise, and you are bound to be transformed

into a healthier lean mean machine.

At the same time, there is also the Zone Diet.

This particular form of diet is coined by Barry Sears, a biochemist, and it advocates the

consumption of carbohydrate and protein in a balanced ratio.

According to the biochemist, a 30:30:40 ratio of fat, protein and carbohydrate is optimal for the

human body.

For this diet, 3 meals are the norm, with 2 snacks along the way. Fruits or vegetables with high

sugar content are not to be included in the diet. This includes -carrots and corn etc.

Lastly, a mixed diet plan can also be adapted from the Body For Life Diet.

This was created by Bill Phillips, a former competitive bodybuilder, and spans over 12 weeks

as an exercise and nutrition program. This means that this particular program is tailored for

both aspects, and that exercise accounts for a fair bit.

Aspects of the specialized diet includes 6 small meals daily (with one portion each of

carbohydrate and protein in each meal), consumption of a multi-vitamin, and limitation of

butter, cheese, mayonnaise, salad dressings and alcohol.


DAY 1: MIXED DIET

BREAKFAST: Bacon With Kiwi And Strawberries

For this recipe, 3 types of nutrient are represented: carbohydrate, fats and protein. This recipe

is also calculated to have a calorie count of 427.


Ingredients

Quantity/Amount

Bacon (diced) 3 ¼ ounces Mashed banana 2 pieces Kiwi (diced) 1 piece Strawberry (diced) 1 ½ cup Almond milk 1 ½ teaspoons Onion (diced) 1 ½ tablespoons Green bell pepper (diced) 1 ½ tablespoons Cooking spray -

Procedure:

1. Spray a small skillet with the cooking spray.

2. Add diced onions and peppers on medium heat.

3. Mix mashed banana over the onions and peppers.

4. Immediately add bacon carefully on top of the mixture.

5. Flip to cook other side.

6. Enjoy bacon mixture with cut fruits in a bowl.

LUNCH: Cranberry Turkey Wrap

For lunch, carbohydrate, fats and protein are also represented in the recipe. The calorie

information of the wrap is estimated around 408 calories. Here are the ingredients:


Ingredients

Quantity/Amount

Turkey breast (oven-roasted) 4 ¾ ounces Cranberry sauce 1 ½ teaspoons Soy cheese 1 ½ ounces Butterhead lettuce 1 ½ cup Tortilla 1 piece Strawberry 1 cup Plastic wrap, toothpicks -

Procedure:

1. Spread the soy cheese on the tortilla.

2. Spread cranberry sauce on next.

3. Place the oven-roasted turkey breast over the tortilla.

4. Place the lettuce over the turkey.

5. Roll up and serve with strawberries.

6. If you want to make ahead of time, the tortilla can be wrapped in plastic wrap, and

secure with toothpick if necessary.

DINNER: Chicken And Rice Soup

Although the name might sound mundane, it is an all-rounded recipe to provide a nutritious

dinner just for you.

Here are the ingredients for the Chicken And Rice Soup:

Ingredients

Quantity/Amount

Instant brown rice ¼ cup Chicken breast (skinless and boneless) ¼ pound Chicken broth (fat-free, low sodium) 1 cup Carrot (chopped) ½ cup Celery (chopped) ¼ cup Onion (chopped) ¼ cup Garlic (minced) ½ teaspoon


Baby spinach 1 cup Lemon juice ½ tablespoon Thyme 1 sprig Parsley 1 sprig Olive oil ½ teaspoon Water 1 cup Salt -

Procedure:

1. Heat a saucepan over medium heat, and add oil to swirl to cover.

2. Cook chicken, carrot, celery, onion and garlic for about 3 minutes. Stir constantly.

3. Stir in chicken broth, water, thyme and parsley and bring to boil.

4. Stir in brown rice and simmer for about 10 minutes, or until the vegetables are tender.

5. Discard the thyme and parsley.

6. Add baby spinach and lemon juice.

7. Add salt to taste.


DAY 2: MIXED DIET

BREAKFAST: Ultimate Oatmeal

As the name suggests, this mixed diet breakfast is a power oatmeal recipe for the best

sustenance for your body!

Let’s see what we need:

Ingredients

Quantity/Amount

Oatmeal ½ cup Almond milk 1 cup Peanut butter 1 tablespoon Vanilla protein powder 1 scoop Fruit (blueberry, raspberry or strawberry)

½ cup

Cinnamon -

Procedure:

1. Mix oatmeal, skim milk, peanut butter and a dash of cinnamon in a bowl.

2. Microwave the mixture for about 2 minutes and 45 seconds.

3. Stir the mixture halfway into the timing so that it doesn’t bubble over.

4. Once the oatmeal is cooked, mix in the vanilla protein powder and top up with the fruit

of your choice.

LUNCH: Tuna Wrap (Salsa Edition)


Ingredients

Quantity/Amount

Tuna (drained) 1 can Tortilla 1 piece Shredded vegetables (carrot, lettuce, tomato etc)

-

Salsa sauce -


Procedure:

1. Mix tuna with the salsa sauce.

2. Heat the tortilla in the microwave for about 10 seconds.

3. Place in the shredded vegetables and the tuna into the tortilla and wrap.

DINNER: Spicy Grilled Tenderloin With Grilled Vegetables


Ingredients

Quantity/Amount

Beef tenderloin steak 1 ounce Green onion (cut) ½ piece Yellow squash (cut) ½ piece Zucchini (cut) ½ piece Plum tomato (cut) ½ piece Garlic (minced) ¼ teaspoon Extra-virgin olive oil ¼ tablespoon Salt and pepper - Cooking spray -

Procedure:

1. Preheat the grill or broiler.

2. Salt and pepper the steak.

3. In a Ziploc plastic bag, add in the green onion, yellow squash, zucchini and plum

tomatoes, garlic, olive oil, and salt and pepper. Seal and shake.

4. Coat the grill with the cooking spray and add the steak.

5. Cook for about 4 minutes for each side until cooked, or to your liking.

6. Remove the zucchini and yellow squash from the Ziploc bag and grill them. Cook for

about 3 minutes until tender.

7. Next, grill the green onion and the tomatoes. Cook for about 2 minutes, or until tender.

8. Serve the steak with the vegetables. Add more salt and pepper to taste if necessary.


DAY 3: MIXED DIET

BREAKFAST: Breakfast Quesadilla

Here are the ingredients for this amazing breakfast combo:

Ingredients

Quantity/Amount

Tortilla 1 piece Peanut butter 1 tablespoon Banana (sliced) ½ piece Strawberry (sliced) ½ cup Cinnamon ½ teaspoon Cooking spray -

Procedure:

1. Heat a medium skillet over medium heat, and spray with cooking spray.

2. Spread peanut butter evenly over tortilla.

3. Arrange banana and strawberry slices over the tortilla, and sprinkle with cinnamon.

4. Close the tortilla and press gently for the halves to stick.

5. Cook the tortilla in the skillet until brown, about 2 minutes on each side.

LUNCH: Chicken On A Pita


Ingredients

Quantity/Amount

Chicken breast 1 piece Whole wheat pita bread 1 piece Almond yogurt ½ cup Garlic powder 1 teaspoon Tomato (chopped) ½ cup Cucumber (chopped) ½ cup Pepper ½ teaspoon Salt -


Procedure:

1. Grill or broil the chicken breast, and chop into bit-size portions.

2. Mix the almond yogurt with garlic powder, pepper and a pinch of salt.

3. Add the chopped cucumber and tomato to the yogurt mixture.

4. Place the chicken pieces and the mixture onto the pita, and wrap and enjoy!

DINNER: Greek Turkey Burger

Here we have another turkey recipe!

Let’s take a closer look at the ingredients:

Ingredients

Quantity/Amount

Ground turkey (extra-lean, shredded) ¼ pound Bread crumb (eg Progresso) 1 cup Burger bread 1 set Garlic (minced) ¼ teaspoon Mint (chopped) ½ tablespoon Oregano (chopped) 1 teaspoon Lemon juice ¼ tablespoon Mashed banana 1 piece Baby spinach 1 cup Tomato (small) 2 slices Onion (chopped) ½ piece

Procedure:

1. Preheat the grill.

2. In a large bowl, add in the turkey bits with the bread crumbs, garlic, mint, oregano,

lemon juice and mashed banana and mix thoroughly.

3. Form the mixture into a patty.

4. Grill.

5. Warm the burger in the microwave for about 30 seconds.

6. Complete the burger with the patty, baby spinach, tomato slices and onion, and serve.


DAY 4: MIXED DIET

BREAKFAST: Almond Honey Oatmeal

Let’s take a look at the ingredients for this power start to the day:

Ingredients

Quantity/Amount

Oatmeal 1 cup Almond milk 1 cup Raw almonds 2 tablespoons Vanilla protein powder 2 scoops Honey 2 teaspoons

Procedure:

1. Mix oatmeal with milk and cook over medium heat until done. Stir occasionally. Do not

boil it.

2. Stir in the vanilla protein powder.

3. Serve with honey and almonds.

LUNCH: Tuna Salad


Ingredients

Quantity/Amount

Tuna (drained) ½ can Red bell pepper (finely chopped) ½ piece Red onion (finely chopped) ½ piece Celery (finely chopped) 1 stalk Tomato 1 slice Pita (which can be stuffed) 1 piece Almond yogurt ½ cup Dill ½ tablespoon Pepper ¼ teaspoon Salt -


Procedure:

1. Toss the tuna, red bell pepper, red onion and celery in a bowl.

2. Stir in the yogurt, dill and pepper, and salt to taste.

3. Stuff the mixture into the pita, together with the slice of tomato.

DINNER: Chicken In A Lettuce

We had Chicken In A Pita for yesterday’s lunch, so let’s do a variant today: Chicken In A

Lettuce!


Ingredients

Quantity/Amount

Lettuce leaf 3 large pieces Rotisserie chicken (shredded) ½ cup Carrot (shredded) ½ cup Scallion (chopped) ½ cup Cilantro (chopped) ¼ cup Chicken broth (low sodium) ½ tablespoon Sesame seed ¼ teaspoon Sesame oil ¼ teaspoon Chinese mustard ¼ teaspoon Soy sauce ¼ tablespoon Cooking spray -

Procedure:

1. Spray a skillet with cooking spray.

2. Cook the chicken at medium high heat for about 3 minutes.

3. Remove from skillet and toss in a bowl with the carrot, scallions and cilantro.

4. Mix in a separate bowl: Chicken broth, sesame oil, sesame seeds, Chinese mustard and

soy sauce.

5. Add in the chicken mixture and stir to coat.

6. Wrap the chicken in each leaf and serve.


DAY 5: MIXED DIET

BREAKFAST: Dark Chocolate Oatmeal

Here are the ingredients for the dark chocolate oatmeal:

Ingredients

Quantity/Amount

Cocoa powder 2 teaspoons Brown sugar 2 tablespoons Almonds 0.35 ounce Soy milk ¼ cup Oatmeal 3/10 cup Salt -

Procedure:

1. Bring water and salt to boil.

2. Turn heat down and add oatmeal. Cook for about 3 minutes.

3. Add sugar and cocoa powder, and stir until thick, for about 30 seconds.

4. Remove from heat and transfer to serving bowl.

5. Top with soy milk.

LUNCH: Barley And Vegetable Salad


Ingredients

Quantity/Amount

Pearl barley ½ cup Water 2 cups Cherry tomato (chopped) ½ cup Baby spinach leaf (thinly sliced) ½ cup Green bell pepper (diced) ½ cup Cucumber (chopped, peeled and seeded)

½ cup


Soy cheese ½ cup Basil (chopped) 1 tablespoon Lemon juice 2 tablespoons Olive oil 1 tablespoon Salt -

Procedure:

1. Boil 2 cups of water in a large saucepan.

2. Add in barley and cover the pan to simmer for about 45 minutes under low heat.

3. Drain and rinse with cold water.

4. Drain and set aside.

5. Mix lemon juice and olive oil in a stirring bowl and add salt to taste.

6. Add in the barley, tomatoes, baby spinach leaves, green bell pepper, cucumber, cheese

and basil and toss well.

DINNER: Stir Fry Combo


Ingredients

Quantity/Amount

Snow pea 1 can Mushroom 1 cup Broccoli 1 piece Red bell pepper (sliced) ½ cup Mashed banana 1-2 pieces Sesame oil 1 teaspoon Teriyaki sauce ½ tablespoon Soy sauce ½ tablespoon Cooking spray -

Procedure:

1. Spray a skillet with cooking spray.

2. Add in sesame oil.

3. Stir fry the snow pea, mushroom, broccoli and bell pepper for about 2 minutes, or until

crisp and tender.

4. Add in mashed bananas and stir.

5. Drizzle with teriyaki and soy sauce and cook for about a minute.

6. Serve while hot and fragrant!


DAY 6: MIXED DIET

BREAKFAST: Mini Cheese And Ham Frittatas

This morning, we make an Italian-based dish – the frittata.


Ingredients

Quantity/Amount

Mashed banana 1 piece Cooked vegetables (of your choice) ½ cup Ham (diced) ½ cup Cilantro 1 teaspoon Soy cheese 1 teaspoon Ramekin (or any mini ceramic/glass bowl)

4 pieces (2 to 3-ounce holding capacity)

Salt and pepper - Cooking spray -

Procedure:

1. Preheat the oven to 350 degrees.

2. Coat the ramekins with cooking spray.

3. Stir the mashed banana together with the cooked vegetables, ham, cilantro, cheese in a

stirring bowl and add salt and pepper to taste.

4. Carefully pour into each ramekin, about ¾ full.

5. Bake for about 16 minutes, or until set and slightly brown.


LUNCH: The Beefed Mid-Day


Ingredients

Quantity/Amount

Lean ground beef (chopped) ¼ pound Kidney bean (rinsed and drained) ¼ can Lettuce (shredded) ¼ cup Tomato (diced) ¼ cup Black olive ¼ cup Garlic (minced) ½ teaspoon Onion (finely chopped) ½ piece Red pepper (crushed) ¼ teaspoon Cumin ¼ teaspoon Chili powder (optional) ¼ tablespoon Salsa sauce ¼ cup Cooking spray -

Procedure:

1. Spray a non-stick skillet with the cooking spray.

2. Sauté the garlic and onion over medium high heat, for about 5 minutes until the onion is

translucent.

3. Add in the beef to cook until it is no longer pink.

4. Add in kidney beans, red pepper, cumin and salsa sauce. Chili powder optional.

5. Serve with lettuce, tomatoes and olives.

DINNER: Lime-Marinated Salmon


Ingredients

Quantity/Amount

Salmon fillet 1 piece (1.5 ounces) Lime (quartered) 1 piece Lime juice ¼ cup


Garlic (minced) ¼ teaspoon Cilantro (chopped) ¼ tablespoon Soy sauce ¼ cup Ginger (minced) ¼ teaspoon Cooking spray -

Procedure:

1. Mix the lime juice, garlic, cilantro and ginger thoroughly in a Ziploc bag.

2. Add in the salmon into the bag to marinate, and place inside the fridge for at least an

hour.

3. Preheat broiler.

4. Remove salmon and discard the marinade.

5. Cook the salmon on a skillet sprayed with cooking spray.

6. Broil for 8 minutes.

7. Flip the salmon to broil the other side.

8. Serve with lime wedges.


DAY 7: MIXED DIET

BREAKFAST: Pumpkin Oatmeal

Most people would associate the pumpkin ONLY with Halloween, but here we convert the

frightful little fruit into a nutritious option for a great start to the morning!


Ingredients

Quantity/Amount

Oatmeal 1 cup Almond milk ¾ cup Pumpkin puree (canned) ½ cup Pumpkin pie spice ¼ teaspoon Vanilla protein powder 1 scoop Cinnamon 1 teaspoon

Procedure:

1. Mix the oatmeal and skim milk together in a microwavable bowl.

2. Microwave on high for about 2 minutes. Stir occasionally.

3. Stir in the pumpkin puree, the spice, and the cinnamon.

4. Cook for another 30 seconds, until the whole mixture is thoroughly heated.

5. Stir in the vanilla protein powder and serve.

LUNCH: Tuna Pasta


Ingredients

Quantity/Amount

Whole-wheat pasta 1 cup Tuna (drained) 1 can Green onion (diced) ½ piece Celery (diced) ½ cup


Cucumber (diced) ½ cup

Tomato (diced) ½ cup

Soy cheese ¼ cup

Italian dressing (fat-free) ¼ cup

Ground pepper ¼ teaspoon

Garlic powder ¼ teaspoon

Salt -

Procedure:

1. Cook pasta for about 10 minutes, or according to directions.

2. Mix tuna, onion, celery, cucumber, tomato, pepper and garlic powder. Salt to taste

3. Mix pasta with the mixture and stir in Italian dressing and soy cheese.

DINNER: Chicken Kabob

The kabob (or also kebab) originated as a Middle Eastern/Eastern Mediterranean dish. Made of

meat or fish, and grilled or roasted vegetables, it is presented on a skewer or spit.

Here are the ingredients for Day 7’s dinner:

Ingredients

Quantity/Amount

Chicken breast (boneless, skinless) 1 piece (cut into bite size portions) Red bell pepper ½ piece Green bell pepper ½ piece Red onion ½ piece Mushroom (small) 4-6 pieces Skewer 1 piece Salt and pepper - Seasoning for the chicken (of your choice)

-

Procedure:

1. Season the chicken with the spices of your choice, and salt and pepper to taste.

2. Thread the chicken, peppers, onion and mushrooms on the skewer.

3. Grill until done.

4. Serve while warm!


Conclusion

As mentioned in the Introduction, losing weight takes three elements: eating the right kind and

the right amount of food, exercise, and living an active and healthier lifestyle.

In this book, we shared with you on the food part, and introduced you to the Protein,

Carbohydrate and Mixed Food Diet Meal Plans, and how you can determine which Diet is more

suitable for you. By providing a 7-day worth of meal plans, we hope to give you the best tools to

begin your weight loss journey.

At the end of the day, it is all about discipline and the motivation to make it work and lose

weight!

Make use of the meal plans here in this book, start exercising regularly and maintain a healthy

lifestyle, and you would reach where you want to be in no time!

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