Maintenance Meal Plans Breakfast Suggestions Shake* Slow cooked oatmeal, blended with protein powder (diluted) and chopped nuts (both added after cooking); use xylitol for sweetener, if desired. Greek Yogurt Parfait* 2 scrambled eggs, 1 slice whole grain toast(ideally gluten free) topped with 1-2 Tbsp nut butter 4-6 oz clean, grilled or broiled lean protein (organic chicken, wild caught coldwater fish, grass-fed beef), ½ - 1 cup sliced melon or berries Lunch Suggestions Greek Chopped Salad* topped with 4-6 oz. grilled chicken breast Sliced free range turkey breast, ½ avocado, Dijon, and greens wrapped in whole grain tortilla Dr. Linda Mundorff's Famous Chili* and green salad Grilled wild-caught cold water fish open faced sandwich on ½ whole grain bun(preferably gluten free), served with sliced tomatoes, onion. Romaine leaves and avocado Ground free range beef patty with side of ½ cup black beans; chopped cucumber and red pepper salad tossed with olive oil and lemon juice. Dinner Suggestions Pesto Chicken*, ½ cup brown rice, steamed cauliflower tossed with olive oil Broiled lamb chops, ½ baked sweet potato, green salad with olive oil/lemon juice dressing Grilled halibut, organic spinach salad, sliced heirloom tomatoes drizzled with olive oil and balsamic vinegar Turkey Tacos*, shredded parboiled cabbage tossed with olive oil vinaigrette Grass fed beef tenderloin steak, grilled, with steamed broccoli and carrots tossed with walnut oil Optional Snacks 1 serving low glycemic fruit + 10-20 raw, organic nuts or 1-2 tbsp raw nut butter (not peanuts) Celery with raw nut butter, goat cheese or tuna salad Rice cake with raw nut butter or hummus Raw veggies and guacamole
Breakfast Recipes Shake - Basic Recipe 2 scoops Time For Health Advanced Health Shake (Chocolate or Vanilla) or Prescribed Nutrition Powder 1 TBSP fiber-up Your Fiber or Salba Rx 1 cup of water (can substitute ¼ cup of light coconut milk for ¼ cup water) ½ -1 cup of fruit Choco-Coconut 2 scoops Chocolate Powder ¼ cup coconut milk 1 TBSP Salba RX ¾ cup water Top with 1 tbsp unsweetened shredded coconut Malted 1 scoop Vanilla, 1 scoop Chocolate 1 tbsp Salba Rx Pina Colada 2 scoops Vanilla powder ¼ cup light coconut milk, ¾ cup water ½ cup fresh pineapple chunks Top with 1 tbsp unsweetened shredded coconut Creamsicle 2 scoops Vanilla powder ½ cup mandarin orange chunks Choco-Orange 2 scoops Chocolate powder ½ cup mandarin orange chunks Chocolate-Cherry 2 scoops Chocolate powder 1 cup frozen unsweetened dark cherries 1 TBSP Salba Rx
Greek Yogurt Parfait (Serves 1) ½ cup whole grain cereal 1 tbsp of chopped nuts or 2 tbsp freshly ground flaxseed meal 1 cup of Greek style* yogurt Stir into this ½ tsp of cinnamon and 1 tsp - 1tbsp xylitol if you want to sweeten it ½ cup of diced fresh fruit, preferably berries Mix together cereal and nuts/flax. Layer ½ cereal mixture, ½ fruit mixture, ½ yogurt/cottage cheese and repeat. *Greek style yogurt is a higher protein yogurt. Be sure to select the plain, unsweetened kind. Lunch Recipes Greek Chopped Salad (Serves 2) 1 small head romaine, cut ½" pieces ½ red bell pepper, cut ½" pieces ½ yellow bell pepper, cut ½" pieces ½ red onion, cut ½" pieces 1 cucumber, peeled, seeded & cut ½" pieces 1/3 cup crumbled feta cheese ¼ cup chopped black olives 1 tbsp olive oil 1-½ tbsp red wine vinegar Combine all ingredients in bowl and toss gently. Dr. Linda Mundorff's Famous Chili (Serves 4-6) 2 pounds of organic ground beef or turkey or combination of the two 2 cans of organic tri-beans: red, kidney, and pinto 1 14.5 oz can of tomato sauce 1 14.5 oz can of diced tomatoes with onions 1 12 oz can of tomato paste 2 small cans of mild green chilies 1 tbsp of diced garlic 1-2 oz of xylitol 4 oz of chili spice In a large sauce-pan brown the beef. In a large crock pot add all the canned ingredients and mix well. Drain the ground beef and then add to crock and mix well. Finally add the 4 oz of chili spice and 2 oz of xylitol in a 2:1 ratio of chili to sugar. Let it cook for about 1 hour on low and then taste. Adjust spices accordingly. Cook on low for 6 hours. (Compliments of Dr. Linda Mundorff, MPH, MSN, ND, RN, CNC, CTN - Bridges to Health) Dinner Recipes Pesto Chicken (Serves 4) 4 skinless chicken breasts 4 oz. jar of readymade pesto 2-3 Tbsp olive oil, butter or coconut oil
Slather chicken breasts with pesto sauce, cover and let set overnight. Heat a sauté pan or skillet to medium heat; place olive oil, butter, or coconut oil in the pan. When pan or skillet is hot, place chicken breasts in pan just long enough to turn the outside golden brown then flip over and move entire pan into the oven to finish cooking, about 8-12 minutes (if your pan isn t oven resistant, preheat cookie sheet or roasting pan and transfer chicken breasts to it). Chicken breasts are done when they are firm to touch and if, when pierced or sliced, their juice runs clear. Turkey Tacos (Serves 4) 1 small red onion, chopped 1 clove garlic, finely chopped 1 green pepper, chopped 1 red pepper, chopped Cracked black pepper 2 tsp Mexican seasoning spices Tabasco sauce 1 lb ground lean organic turkey meat 1 container of fresh salsa Shredded lettuce 1 large sliced avocado Soft corn, whole wheat or low carb tortillas, warmed Sauté chopped red onion, garlic, red & green pepper. Add, pepper, Mexican seasoning spices, dash of Tabasco sauce. Set aside, Sauté 1 lb. ground turkey until cooked through, drain well, add veggies and heat together. Serve in whole grain tortilla, top with shredded lettuce, avocado and salsa.