7/30/2019 LLR Example Meal Plan 2009-03-30

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This soup recipe makes 7 servingsQuick & Easy Prep Vegetable Bean SOUP (heat/simmer in 12 qt stockpot for 4 hours on low) kCALS ANDI Cal Fctr MANDI

7 cans (15 oz. each) of unsalted tomatoes (such as diced or stewed) 120 49 69 3

7 cans (16 oz. each) of unsalted various beans & lentils 324 57 69 4

1 quart Fresh Organic Carrot Juice (vary amount for sweetness desired) 55 344 25 9

16 oz. frozen bag of Collard Greens 34 1000 25 25

16 oz. frozen bag of Spinach 34 697 25 17

16 oz. frozen bag of mixed vegetables Brussels sprouts or broccoli / cauliflower / carrots 28 672 17 11

16 oz. frozen bag of pre-diced onions 18 58 11 1

18 oz. package of extra firm tofu 60 86 33 3

7 cloves of garlic, chopped 2 58 2 0Season with Benson's Masterpiece No. 112 (my favorite) or other seasoning after cooking 0 0 0 0

Above stockpot makes 7 servings . . . Add below items afterwards for each meal serving

1 scale oz. raw unsalted sunflower / sesame / pumpkin / brazil / walnuts / pistachio (rotate) 168 54 54 3

1 sliced apple, as part of dessert, after above hearty soup 72 76 33 3

1 peeled orange, as part of dessert, after above hearty soup 62 109 33 42 fluid oz. pomegranate juice after finishing above while taking Eat For Health supplements 38 193 25 5

TOTAL Vegetables & Greens & Beans & Nuts/Seeds Hearty SOUP (vary ingredients to taste) 1015 152 87

Quick & Easy Prep Purple Fruit SMOOTHIE (use vita-mix or other powerful blender) kCALS ANDI Cal Fctr MANDI

1 cup Fresh Organic Carrot Juice, > 100 and DAILY MANDI POINTS > 100 are both recommended

Additional Food examples, ANDI >50, Steel Cut Oats, sweet potatoes, plums, grapes, peas, carrots, celery, melons, papaya

Calories & Units: www.nal.usda.gov/fnic/foodcomp/search www.nutritiondata.com www.digitaldutch.com/unitconverter

Total above and below food per person is about 1 GALLON of PRODUCE & Fiber & MICRONUTRIENTS for 1 day

NUTRITIONAL INFO per Serving

"Don't forget, the Goal of a Healthy Diet is to get the Most Micronutrients per Calorie, both in terms of Amount & Diversity." Dr. F

FYI, vacuum store extra soup in fridge, then heat later

Printed 3/30/2009