| DAY NINE Breakfast 1 poached egg 1 slice whole-wheat bread ½ papaya Lunch Falafel Sandwich: 1 whole-wheat pita bread with 2 tbsp. Hummus,* 1 large Falafel patty,* 1 slice tomato, 1 slice onion (optional), 1 tbsp. tomato paste, spinach leaves, lettuce, or sprouts Coleslaw: 1 cup shredded cabbage with 1 carrot, grated, ½ stalk celery, ⅓ red pepper, 1 tbsp. nonfat salad dressing or mayonnaise, ½ cup nonfat yogurt Dinner 3 oz. pink salmon, broiled with lemon 1 small yam, baked, with ½ cup nonfat yogurt 1 ½ cups kale 1 stalk broccoli 1 serving Roasted Vegetables* % OF RDA's Vitamin A - 1000 Iron - 116 Vitamin B6 - 213 Magnesium - 194 Vitamin B12 - 238 Manganese - 187 Vitamin C - 1128 Phosphorus - 130 Vitamin E - 186 Potassium - 349 Thiamine - 174 Zinc - 76 Folacin - 436 Selenium - 200 Riboflavin - 155 Sodium - 59 Niacin - 138 Pantothenic Acid - 160 Calcium - 114 Copper - 94 Fiber - 51 gm Cholesterol - 93 mg Total protien - 79 grams % calories from protein - 23% Total fat - 26 grams % calories from fat - 18% total carbs - 227 grams % calories from carbs - 59% Total Calories - 1257 |
| DAY TEN Breakfast 1 packet instant oatmeal (plain), or regular oatmeal, 1 cup, with 1 tbsp. wheat germ, 5 fresh or frozen strawberries 1 cup nonfat milk Lunch 1 serving California Corn Salad* Dinner Tempeh Burger: 1 tempeh burger, 1 mixed-grain hamburger bun, 1 tbsp. tomato paste, 1 tsp. mustard, 1 slice onion, romaine lettuce leaves Snack Banana Milkshake: 1 cup nonfat milk whipped with 1 banana % OF RDA'S Vitamin A - 351 Iron - 120 Vitamin B6 - 216 Magnesium - 160 Vitamin B12 - 197 Manganese - 231 Vitamin C - 1048 Phosphorus - 130 Vitamin E - 66 Potassium - 216 Thiamine - 199 Zinc - 83 Folacin - 374 Selenium - 143 Riboflavin - 164 Sodium - 182 Niacin - 136 Pantothenic Acid - 107 Calcium - 100 Copper - 94 Fiber - 33 gm Cholesterol - 37 mg Total protein - 76 grams % of calories from protein - 27% Total fat - 18 grams % of calories from fat 15% Total carbs - 161 grams % of calories from carbs - 58% Total Calories - 1044 |
| DAY ELEVEN Breakfast 1 CRONshake,* with 1 tbsp. wheat germ 1 slice mixed-grain bread Lunch 3 cups+ Green Grain Salad with Mustard Dressing* 1 small baked sweet potato Dinner 2 bowls Eternal Youth Chili⋆ 1 corn tortilla 1 cup skim milk or beer (optional, add 80 calories) % OF RDA'S Vitamin A -1089 Iron - 116 Vitamin B6 - 179 Magnesium - 160 Vitamin B12 - 133 Manganese - 201 Vitamin C - 829 Phosphorus - 107 Vitamin E - 82 Potassium - 215 Thiamine - 148 Zinc - 92 Folacin - 361 Selenium - 122 Riboflavin - 136 Sodium - 75 Niacin - 111 Pantothenic Acid - 99 Calcium - 100 Copper - 91 Fiber - 23 gm Cholesterol 77 mg Total protein - 25 grams % of calories from protein - 20% Total fat - 15 grams % of calories from fat - 11% Total carbs - 150 grams % of calories from carbs - 69% Total calories - 1089 |
| DAY TWELVE Breakfast ½ cup millet with 2 tbsp. wheat germ 1 medium peach or other seasonal fresh fruit 1glass skim milk Lunch Salmon Sandwich: 3 ½ oz. canned salmon, 2 slices whole-wheat bread, 2 leaves romaine lettuce, 1 slice onion (optional), ¼ tomato Dinner Green Grain Salad with Mustard Dressing* ½ pound (1 large stalk) broccoli 1 glass skim milk % OF RDA'S Vitamin A -168 Iron - 88 Vitamin B6 - 495 Magnesium - 143 Vitamin B12 - 282 Manganese - 202 Vitamin C - 505 Phosphorus - 136 Vitamin E - 123 Potassium - 162 Thiamine - 140 Zinc - 81 Folacin - 273 Selenium - 177 Riboflavin - 147 Sodium - tk Niacin - 127 Pantothenic Acid - 134 Calcium - 91 Copper - 76 Fiber - 32 gm Cholesterol 48 mg Total protein - 70 grams % of calories from protein - 25% Total fat - 18 grams % of calories from fat - 15% Total carbs - 168 grams % of calories from carbs - 60% Total Calories - 1059 |
Days 9 - 12
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