One Week Program – For Men
| Breakfast | Smoothie |
| DAY 1 | 2 cups blueberries |
| 16oz Soy Milk – or rice milk or 1% regular milk |
| 2 scoops of soy powder |
| 1 tablespoon of EFA oils – Essential fatty acids |
| |
| Snack | 5 oz yogurt with 2 teaspoons of slivered almonds |
| |
| Lunch | 2 turkey patty |
| 2 1/2 cups cooked green beans, sprinkle with 1/3 tspn olive oil and top with 1/2 medium avacado (3/4oz) |
| 1 cup cubed pineapple |
| 2 cups raspberries |
| |
| Dinner | 6 Oz grilled Salmon |
| 1/2 teaspoon slivered almonds |
| 4 cups steamed vegetables |
| 1-cup mixed berries (blueberries, blackberries, strawberries) |
| |
| Breakfast | 4 egg whites |
| Breakfast | Smoothie |
| DAY 2 | 3 strips turkey bacon |
| 1/2 cup low-fat or nonfat cottage cheese |
| 1 chopped apple |
| 1 cup strawberries & ½ a nectarine |
| 12 almonds |
| Snack | 1 Oz cheese with 1 medium apple |
| |
| Lunch | 4 Oz. albacore tuna packed in water and drained |
| 1/4 cup celery, washed, dried, and coarsely chopped |
| 4 teaspoons olive-oil-and-vinegar dressing (1 1/3 teaspoon olive oil and 2 teaspoons vinegar). |
| 1 or 2 lettuce leaves, washed and dried |
| 1/2 cantaloupe with berries and serve for dessert |
| 3/4 cup blueberries, rinsed and drained |
| Mix tuna with celery and stir in dressing. Prepare a bed of lettuce, and top with tuna mixture. |
| Stuff cantaloupe with berries and serve for dessert |
| |
| Dinner | 5 oz red snapper |
| 3 cups red cabbage, with 1/3 tspn olive oil , 4 tbspn avocado, 1 cup chopped tomatos, 1/2 cup kidney beans |
| 1 cup (unsweetened apple sauce) |
| Breakfast | Smoothie |
| DAY 3 | 2 cups blueberries |
| 16oz Soy Milk – or rice milk or 1% regular milk |
| 2 scoops of soy powder |
| 1 tablespoon of EFA oils |
| |
| Snack | |
| |
| Lunch | 4 – 5 oz chicken breast |
| 2 1/2 cups cooked green beans, sprinkle with 1/3 tspn olive oil and top with 1/2 medium avacado (3/4oz) |
| 1 cup cubed pineapple |
| 2 cups raspberries |
| |
| Dinner | 1/2 cup steak (cut out all marbling) |
| 12 asparagus spears (boiled), 3 cups brocolli, 2 cups cooked mushrooms, 6 crushed almonds, 1/2 tbspn olive oil |
| 1 cup cubed pineapple |
| 1/2 cup low or nonfat cottage cheese |
| 2 cups raspberries |
| |
| Breakfast | 1 cup slow cooked oatmeal | cook oatmeal, prepare bacon |
| DAY 4 | 2 oz Canadian bacon |
| 1/3 cup unsweetened applesauce |
| 1 tbspn slivered almonds |
| sprinkling nutmeg
sprinkling cinnamon
1/2 cup low fat cottage cheese | Stir in applesauce and almonds and sprinkle cinnamon and nutmeg into oatmeal. |
| |
| Snack | 1 Oz Soy cheese with 3 Apricots |
| |
| Lunch | Cheeseburger |
| 4.5 Oz lean harris ranch ground beef (97% lean) |
| 1 Oz soy cheese |
| 1 tablespoon light mayonnaise |
| 1/2 hamburger roll |
| 1 thick tomato slice |
| 1 larger lettuce leaf |
| 1 dill pickle wedge |
| 1 slice of avacado |
| Dessert | 1 cup of unsweetened applesauce sprinkling of cinnamon |
| |
| Dinner | 6oz fish – you pick! |
| 3 cups (boiled) brocolli, 2 cups zucchini |
| Sprinkle with 1/3 tspn olive oil 8 med black olives |
| 1/3 cup (unsweetened appled sauce) |
| Breakfast | Smoothie |
| DAY 5 | 2 cups blueberries |
| 16oz Soy Milk – or rice milk or 1% regular milk |
| 2 scoops of soy powder |
| 1 tablespoon of EFA oils |
| |
| Snack | Soy yogurt with pinneapple bits |
| |
| Lunch | 4 – 5 oz chicken breast |
| 2 1/2 cups cooked green beans, sprinkle with 1/3 tspn olive oil and top with 1/2 medium avacado (3/4oz) |
| 1 cup cubed pineapple |
| 2 cups rasberries |
| |
| Dinner | 4 strips Turkey Bacon – (Grill enough so it is the size and thickness of your palm) |
| 3 cups (boiled) brocolli, 2 cups zucchini |
| Sprinkle with 1/3 tspn olive oil and handful of walnuts |
| 1/3 cup (unsweetened appled sauce) |
| Breakfast | Spanish Omelet |
| DAY 6 | Vegetable spray |
| 3 tblspn chopped yellow onion, 3 tblspn chopped green pepper |
| 8 large egg whites, 1 tspn low-fat milk, 1 tspn chili powder, 2 teaspoons olive oil, ¼ cup canned black beans, |
| 1 oz low-fat Monterey Jack Cheese – shredded. 1 tblspn salsa |
| |
| Snack | 5 oz plain yogurt with 2 teaspoons of slivered almonds |
| |
| Lunch | Grilled Chicken Salad |
| 2 cups green-leaf or romaine lettuce washed, dried, and torn into large pieces |
| 1 cup broccoli florets |
| 1/2 green pepper, cored, seeded, and cut into thin strips |
| 1/4 cup canned kidney beans, rinsed and drained |
| 1 medium tomato, sliced |
| 4 teaspoons olive-oil-and-vinegar dressing (1 1/3 teaspoon olive oil and 2 teaspoons vinegar) |
| 1 tablespoon lemon juice |
| 1 teaspoon Worestershire sauce |
| |
| Dinner | 1/2 cup cooked scallops wrapped in 3 strips cooked turkey bacon |
| 4 cups (boiled) cauliflower, 12 asparagus spears |
| Sprinkle with 1/3 tspn olive oil 8 med black olives |
| 1/3 cup (unsweetened apple sauce) |
| Breakfast | Smoothie |
| DAY 7 | 2 cups blueberries |
| 16oz Soy Milk – or rice milk or 1% regular milk |
| 2 scoops of soy powder |
| 1 tablespoon of EFA oils |
| |
| Snack | 5 oz soy yogurt with 2 teaspoons of slivered almonds |
| |
| Lunch | 2 turkey patty |
| 2 1/2 cups cooked green beans, sprinkle with 1/3 tspn olive oil and top with 1/2 medium avacado (3/4oz) |
| 1 cup cubed pineapple |
| 2 cups raspberries |
| |
| Dinner | 6 Oz grilled Salmon |
| 1/2 teaspoon slivered almonds |
| 4 cups steamed vegetables |
| 1-cup mixed berries (blueberries, blackberries, strawberries) |
