| DAY ONE Breakfast 1 Sherm's MegaMuffinÆ 8 oz. nonfat plain yogurt 6 large strawberries, or 5 oz. frozen, defrosted Lunch 1 cup succotash (frozen corn and lima beans) with 2 slices grilled Canadian-style bacon and 1 cup prepared kale, fresh or frozen ½ cup prepared okra, fresh or frozen 1 slice whole-wheat bread Dinner ½ turkey breast, deli meat or roasted, no skin ½ baked sweet potato 1 large broccoli spear, steamed 2-3 cups green salad, any combination greens with 1 tbsp. low-fat salad dressing 3.5 oz. red table wine or concord grape juice 1 orange % OF RDA'S Vitamin A - 938 Iron - 106 Vitamin B6 - 190 Magnesium - 186 Vitamin B12 - 120 Manganese - 253 Vitamin C - 790 Phosphorus - 135 Vitamin E - 99 Potassium - 255 Thiamine - 166 Zinc - 88 Folacin - 352 Selenium - 167 Riboflavin - 152 Sodium - 64 Niacin - 155 Pantothenic Acid - 152 Calcium - 97 Copper - 86 Fiber - 37 grams Cholesterol - 140 mgs Total protein - 94 grams % calories from protein - 32% Total fat - 15 grams % calories from fat - 12% Total carbs - 168 grams % calories from carbs - 57% Total calories - 1182 |
| DAY TWO Breakfast Oatmeal and Fruit: ¼ cup cooked oat bran, 1 cup cooked oatmeal, 2 oz. (½ cup) blueberries (frozen or fresh), 2 tbsp. raisins, ¼ banana 1 cup skim milk Lunch 1 serving MegaMeal Fruit Salad 400Æ 1 slice whole-wheat toast Dinner 3 oz. pink salmon, broiled, with 6 oz. (¾ cup) Spanish-style tomato sauce 1 medium sweet potato, baked 1 cup peas and onions (frozen, prepared) 1 cup red wine (optional, add 80 calories) % OF RDA'S Vitamin A - 691 Iron - 105 Vitamin B6 - 170 Magnesium - 143 Vitamin B12 - 224 Manganese - 181 Vitamin C - 399 Phosphorus - 122 Vitamin E - 168 Potassium - 209 Thiamine - 134 Zinc - 70 Folacin - 168 Selenium - 248 Riboflavin - 152 Sodium - tlk Niacin - 116 Pantothenic Acid - 135 Calcium - 80 Copper - 79 Fiber - 26 grams Cholesterol - 79 grams Total protein - 66 grams % calories from protein - 22% Total fat - 33 grams % calories from fat - 19% Total carbs - 201 grams % calories from carbs - 59% Total calories - 1316 |
| DAY THREE Breakfast 1 ¼ cups rolled oats, cooked, with ¼ cup wheat bran, 1 banana, sliced 1 glass skim milk Lunch 3 oz. grilled halibut ½ cup cabbage (as cole slaw) with 1 tbsp. low-fat dressing 1 slice whole-wheat bread 1 glass skim milk Dinner Oyster cocktail (4 to 8 oysters, depending on size) Pasta PrimaveraÆ 6-8 leaves kale, steamed, with sauce of choice 1 slice watermelon, equivalent of 2 cups, or other fruit % OF RDA'S Vitamin A - 437 Iron - 133 Vitamin B6 - 156 Magnesium - 203 Vitamin B12 - 832 Manganese - 203 Vitamin C - 561 Phosphorus - 135 Vitamin E - 111 Potassium - 217 Thiamine - 146 Zinc - 335 Folacin - 145 Selenium - 380 Riboflavin - 145 Sodium - tlk Niacin - 125 Pantothenic Acid - 116 Calcium - 96 Copper - 112 Fiber - 43 grams Cholesterol - 75 gm Total protein - 78 grams % calories from protein - 14% Total fat - 23 grams % calories from fat - 21% Total carbs - 235 grams % of calories from carbs - 64% Total calories - 1374 |
| DAY FOUR Breakfast ½ cantaloupe ½ cup blueberries 1 poached egg 1 slice whole-wheat bread Lunch Chicken Sandwich: 2 slices whole-wheat bread, 3 ½ oz. chicken, white meat, 3 leaves romaine lettuce, 1 slice tomato, 2 tsp. mustard (optional) or nonfat mayonnaise Dinner Saffron SLS SoupÆ (2 bowls) with 2 tsp. yeast added and garnished with ¼ cup chopped parsley 1-2 cups steamed collard greens (fresh or frozen) 1 slice mixed-grain bread or dinner roll 1 glass skim milk % OF RDA'S Vitamin A - 640 Iron - 82 Vitamin B6 - 134 Magnesium - 106 Vitamin B12 - 120 Manganese - 142 Vitamin C - 341 Phosphorus - 106 Vitamin E - 53 Potassium - 255 Thiamine - 176 Zinc - 67 Folacin - 317 Selenium - 192 Riboflavin - 144 Sodium - 88 Niacin - 171 Pantothenic Acid - 119 Calcium - 82 Copper - 66 Fiber - 24 grams Cholesterol - 302mg Total protein - 77 grams % of calories from protein - 27% Total fat - 19 grams % of calories from fat - 15% Total carbs - 167 grams % of calories from carbs - 58% Total calories - 1101 |
| Sherm's Megamuffins (18 muffins) Canola- or olive-oil based spray 4 cups frozen strawberries 2 gm. calcium supplement 30 mg. zinc supplement 1 tbsp. potassium based baking powder (no sodium) 1 tbsp. cinnamon 1 tsp. ginger 1 tsp. nutmeg 1 tsp. powdered pure stevia extract (sweetener) I cup rice bran 1 cup soy protein isolate powder ¾ cup flax meal 5 tbsp. brewer's yeast ¾ cup psyllium husk ½ cup wheat bran ¼ cup raw wheat germ 3 tbsp. raw sunflower seeds (whole or ground) ⅓ cup nonfat dry milk ¾ cup nonfat plain yogurt ½ cup water 3 oz. frozen orange juice concentrate 3 large egg whites 1 large egg 1 medium carrot ¼ medium avocado 2 cups dehydrated unsweetened blueberries 3 tbsp. raisins (or cherries) Preheat oven to 325. Spray muffin trays (18 medium-size muffin forms, preferably nonstick) lightly with canola or olive oil-based spray like Pam. Use a paper towel to spread the oil evenly and absorb excess. Defrost the strawberries in the microwave for 3 minutes on full power (to avoid destroying your blender). If the supplements are not already in powdered form, crush them to a fine powder. Thoroughly mix supplements with baking powder, cinnamon, ginger, nutmeg, and stevia extract in a small bowl. Set aside. Mix together the rice bran, soy protein, flax meal, brewer's yeast, psyllium husk, wheat bran, raw wheat germ, raw sunflower seeds, and nonfat dry milk in a large bowl. Mix thoroughly and break up any lumps (the soy protein is particularly prone to form lumps). Add the set aside dry ingredients to the rice bran mixture and mix thoroughly until ingredients are uniformly distributed. Set aside. In a blender, mix the strawberries, yogurt, water, orange juice concentrate, egg whites and eggs, carrot, and avocado. Run blender on high to create a smooth texture. Pour the blender mix into the dry ingredients. Mix thoroughly for about five minutes by hand until uniform. Make sure there are no dry spots left. Finally, add in the dehydrated blueberries and raisins (or cherries) and mix until well distributed. This must be done last because otherwise bits of dry powder will hide inside the crevasses of the dried fruit. Quickly distribute the now-rising dough evenly into 18 medium-size muffin forms. Make sure that every muffin ends up with some of the dried fruit in it. Bake at 325 degrees for 40 minutes. Remove from oven and let stand until cool enough to touch (2 to 3 minutes). Then take muffins out of muffin tins and place on a cooling rack for at least 10 minutes. Pack in ziploc freezer bags to retain moisture. Keep refrigerated or frozen. To eat, microwave frozen muffins 60 seconds on high. (We found that they taste better after freezing and microwaving than they do when eaten hot out of the oven.) For more Info on this diet get "Beyond the 120-year diet Book by Roy L. Walford; Four Walls Eight Windows, 2000 |
Beyond the 120 year diet Days 1 thru 4
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