3-Block Breakfast Ideas - Eating for Vitality Diet

Transcription

Recipes / Meal Ideas
Gluten-Free & Dairy/Casein-Free
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3-Block Breakfast Ideas
(21 gms protein, 6 gms fat, 27 gms carbs)
Vegetable Omelet:
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2 eggs scrambled & 1/2 cup veggies
(i.e. onion, pepper, mushroom, spinach)
1/4 cup fresh berries & 9 chopped raw nuts
(almonds, walnuts, pecans)
1 slice toasted GF bread
or 1 Van’s gluten-free waffle
or 1/2 cup potatoes
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Choice of So Delicious Yogurt 6 oz.
Almond milk plain or Coconut milk
unsweetened vanilla
Plus: 1 scoop vanilla Advanced Protein
powder mixed in well
1 cup fresh mixed berries
2 Tbsp. Udi’s GF granola
9
Eco-Planet apples & cinnamon gluten free
cereal packet & 1/2 cup water microwaved
2 minutes then add/mix in 1½ scoops
Advanced Protein powder & 1 Tbsp sliced
almonds
So Delicious Almond+Plus milk if needed
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1/2 cup Udi’s GF granola
So Delicious Almond+Plus milk as needed
1 tsp almond butter (on toast/waffle)
1 tsp unsweetened jam (on toast/waffle)
or 1/2 tsp pure maple syrup (on waffle)
2 eggs & 1 turkey sausage patty
or 1 egg & 1 Bilinski chicken sausage
2 Van’s gluten-free waffles (contains soy
flour)
2 tsp almond butter
or ghee (clarified butter)
(1 tsp on each waffle)
1 tsp pure maple syrup-optional
(1/2 tsp on each waffle)
3
2 eggs & 1 turkey sausage patty
or 1 egg & 1 Bilinski chicken sausage
1½ scoops vanilla Advanced Protein powder
blended into the milk
1 slice toasted GF bread
or 1/2 GF English muffin – toasted
1/4 cup fresh berries
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2 tsp almond butter & 2 tsp
unsweetened jam on toast
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1/2 cup Gluten-Free Oats oatmeal
So Delicious Almond+Plus milk as
needed
• 2 eggs = 1 chicken sausage or 2 turkey
sausage patties or 14gms protein powder
1 scoop vanilla Advanced Protein powder
mixed in when done
3.5 oz. SoyBoy Organic Tempeh fried with
Penzey’s breakfast sausage seasoning
• 2 waffles or bread = 1 cup rice cereal with
1 cup Almond+Plus milk
• 2 tsp ghee/almond butter = 2 Tbsp
slivered almonds
• 2 tsp jam/syrup = 1/4 cup fresh berries
• You can use a 3-Block Meal for Breakfast
1 vegan pancake & 2 tsp real maple
syrup
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1 egg & 2 chicken breakfast links
1 vegan pancake & 2 tsp real maple syrup
Substitutions:
1/4 cup fresh berries & 9 chopped raw
nuts (almonds, walnuts, pecans)
5
3/4 cup gluten-free brown rice cold cereal
So Delicious Almond+Plus milk as needed
blended into the milk
2 slices turkey bacon
or 1 turkey sausage patty
or 2 breakfast sausage links
2
Vegan Friendly!
6 oz. So Delicious coconut milk chocolate
yogurt with
Note: If using coconut or cashew milk, use
blended into each cup.
Simple Breakfast Shake - 2 Options:
1½ scoops vanilla Advanced Protein
powder mixed in well
• 3 scoops of Medical Food Powder shake
mix blended with Ice water
• 2 scoops of Medical Food Powder shake
mix blended with Almond+Plus milk and
ice
Enjoy a cup of green or herbal caffeine free hot or iced
tea with your breakfast. Organic decaffeinated coffee
is also acceptable.
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Eating for Vitality Diet™
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1-Block Snack Ideas
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1½ oz. smoked salmon/lox (chopped)
& chopped onion (optional)
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1 oz. lean roast beef or chicken or turkey
or 1.5 oz. smoked fish or hard boiled egg*
2 Tbsp hummus or 3 large olives
or 1 tsp Vegenaise Gourmet
1 roasted red bell pepper (optional)
1 dolma (stuffed grape leaf) or 6 rice crackers
10
2 chicken breakfast links drizzled with real
maple syrup and wrapped in 2 bibb lettuce
leaves for each link.
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1/4 cup Beyond Meat crumbles
1 Julian Bakery Paleo wrap
Mixed veggies and favorite GF sauce
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3/4 cup Almond+Plus Milk & 2 Tbsp chia
seeds (whisk, let sit 20 mins. then whisk and
enjoy as pudding) with 1/3 cup fresh berries
on top
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Fruit Smoothie:
1 Tbsp Advanced Protein Vanilla Powder
1/2 tsp coconut oil or flax seeds (ground)
or almond butter or 3 raw nuts
1/4 cup mixed frozen berries (1/2 cup if fresh)
1/8 cup apple or berry juice +
1 cup So Delicious Almond+Plus milk
or water
Add ice and blend in a blender until it’s
smooth.
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Chocolate Banana Shake:
1 Tbsp Advanced Protein Chocolate Powder
1/2 tsp coconut oil or flax seeds (ground)
or almond butter or 3 raw nuts
1/2 small banana plus 1/2 cup So Delicious
Almond+Plus milk
Add water and ice as needed.
Blend in a blender till smooth.
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Green Drink Recipe:
1 cup fresh spinach leaves
1/3 cup apple juice + 3/4 cup water
1/2 cucumber, 1/4 avocado
1/2 lemon or lime, peeled
1/2 inch piece fresh ginger root
Ice if needed and blended smooth
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1 scoop Medical Food Powder in 8 oz. cold
water and shaken well with ice.
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1/2 Medical Food Ultra Meal Bar
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1/2 package Kale Krunch
1/4 avocado (chopped) + squeeze of
lemon + dill, tarragon or herb of choice
Mix above ingredients and eat on/with
6 rice crackers or 12 baked lentil chips
2
1 cup Kettle Cuisine chicken vegetable
Soup w/rice
3
1-2 oz. canned chunk chicken
or turkey (packed in water)
or canned wild salmon
1 tsp mayonnaise (egg)
or Vegenaise Gourmet
or olive oil & vinegar
Dill, tarragon or herb of choice
or Indian curry powder
6 rice crackers or salad (2 cups lettuce +
1 cup mixed raw veggies)
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1 oz. chicken or turkey or beef jerky or
hard boiled egg*
3-4 walnuts/pecans etc.
or 1/2 tsp nut butter
1 Tbsp raisins or 1/2 medium apple
or 1/2 medium pear or 9 grapes
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1 oz. turkey or chicken or 1.5 oz.
smoked fish or 1 hard boiled egg*
2 Tbsp hummus (Oasis - corn oil free)
or 1/4 avocado or 2 Tbsp guacamole
6 brown rice crackers or 1/2 cup Salsa
or 1 cup of cucumber, celery
or bell pepper
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4 medium shrimp with cocktail sauce*
(usually contains corn syrup)
1/4 avocado or 2 Tbsp guacamole
or 2 Tbsp hummus (Oasis - corn oil free)
6 rice crackers or 1/2 cup salsa
or 1/2 of each or 2 cups mixed veggies
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2 sardines packed in water
1 tsp Vegenaise Gourmet or olive oil
6 brown rice crackers or 12 baked lentil chips
(optional addition – mustard)
1 oz. lean roast beef or chicken or
turkey or 1.5 oz. smoked fish
Olive oil & vinegar dressing
Salad (2 cups lettuce + 1 cup mixed raw veggies)
Vegan Friendly!
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16 pieces Calbee Snapea Crisps*
Men: Double Recipe to make a 2-Block Snack
FYI – 1 oz. Poultry or meat = 1” cube or 1/2 Bilinski chicken sausage
Note: Items with * may need to be avoided during Discovery Diet if prescribed.
©Lisa Stimmer 2014
www.EatingForVitalityDiet.com
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3-Block Quick Meal Ideas
Option: Use your 1-block snack list and triple a recipe.
1½ Bilinski Italian or spinach garlic
chicken sausages chopped into bite size
pieces
1½ cups Imagine organic creamy
tomato soup plus mixed green salad
2 tsp extra virgin olive oil & 1 Tbsp
chopped fresh basil
Add sausage to soup and bring to a
boil, take off heat, drizzle oil over soup.
Top with basil and serve with crackers.
2
1½ Bilinski apple Chardonnay chicken
sausages chopped into bite-size pieces
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5 Beyond Meat Italian meatballs
3/4 cup cooked rice pasta
or 1 Schar burger bun
Marinara sauce as needed
plus a mixed green salad
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9 strips Tofurky coconut curry marinated
tempeh
1/3 cup Ethnic Gourmet Bombay curry
sauce & 3 Tbsp coconut milk (canned
1 cup mixed veggies
1/4 cup cooked rice
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Choice of:
3 oz. lean beef or bison (grass-fed) grilled &
topped with horseradish sauce
(1 tsp mayonnaise & 1 tsp horseradish)
Or 3 oz. chicken breast - grilled & topped
with Bone Suckin’ Sauce or sauce of choice
from shopping list.
Plus:
1 medium yam (microwave for 5-6 minutes
till soft) or 1/2 cup rice
1 cup steamed mixed green vegetables
(green beans, broccoli etc.) with EV olive oil,
garlic, sea salt, and a large salad
10
3 oz. sliced roast beef or turkey open-face
sandwich (1 slice GF bread) with condiment
of choice, lettuce & tomato plus a mixed
green salad
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1 Organic Sunshine Patty
2 cups mixed vegetables plus 4 cups lettuce
and your favorite GF salad dressing
12
3/4 can (1½ cups) Amy’s organic black bean
chili or Health Valley 3 bean chili
plus mixed green salad
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1 can (2 cups) Amy’s organic lentil soup
plus mixed green salad
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2/3 cup Taste Adventure curry lentil, black
bean or split pea soup plus mixed green salad
Note: You can have 3 rice crackers or 6 lentil
chips with the curry lentil soup.
1½ cups Imagine organic butternut
squash soup plus mixed green salad
Add sausage to soup and bring to a
boil, take off heat and serve.
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3 oz. (21 gms) canned turkey
or chicken or wild salmon
or 3 hard-boiled eggs
Options:
Salad: Use any above protein on top of
a salad (1½ cups mixed vegetables and 3
cups lettuce) with 1/3 sliced avocado and
your favorite GF salad dressing
Salad Preparation Options:
Mix above protein choice with mayonnaise, sea salt, and pepper to taste, and
then add:
Classic: Chopped celery, herbs
(dill, tarragon, basil, or cilantro) and
lemon or mustard to taste
12 rice crackers
plus have 9 grapes for dessert
Curried:
Curry powder with 1 Tbsp raisins
& 1/2 apple chopped
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4
1 cup Kettle Cuisine turkey chili w/beans
Add 1/4 cup rice plus mixed green salad.
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1 Beyond Meat burger, 1 Schar burger bun,
lettuce, tomato, and condiment of choice
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An Occasional Pizza!
(Add mixed green salad or green drink)
1/3 Bold Organics GF, DF Pizza (soy)
1 Bilinski Sausage sliced on top or
Vegan: 1/2 cup Beyond Meat Feisty
Crumbles
Vegan Friendly!
Beverages: Enjoy a cup of green or herbal
caffeine free hot or iced tea (preferably
sweetened with stevia).
Drink Zevia soda or make your own with seltzer
water and Stevia Sweetleaf drops.
Choose from your Favorable Food List veggies to
make a juice.
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4-Block Breakfast Ideas
Medical Food Shake with breakfast:
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1/2 of a breakfast shake recipe (or just 2
scoops of the shake powder mixed with
water & ice)
2/3 cup Gluten-Free Oats (oatmeal)
or 1/3 cup Lundberg’s creamy rice cereal
2 tsp almond butter or 12 chopped nuts
in cereal
Vegetable Omelet:
3 eggs scrambled & 1 cup veggies
(i.e., onion, pepper, mushroom, spinach)
1 tsp pure maple syrup in cereal
8
2 slices turkey bacon or 1 turkey sausage
patty or 2 breakfast sausage links
3
12 chopped nuts
1 tsp almond butter (on toast)
1 cup So Delicious Almond+Plus milk
1 tsp unsweetened jam (on toast) or
1/4 cup fruit juice with water to drink
Add 1½ scoops vanilla Advanced Protein
powder blended into milk
2 eggs
Or eat 2 eggs & 1 turkey sausage patty
for the protein with your cereal and milk.
1 slice toasted GF bread of choice plus
1/4 cup juice with water to drink
2 tsp almond butter (1 tsp on each slice)
2 tsp unsweetened jam (1 tsp on each slice)
2 eggs & 2 chicken breakfast links
2 vegan pancakes & 2 tsp real maple
syrup
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3/4 cup Udi’s GF granola
So Delicious Almond+Plus milk as
needed
2½ scoops vanilla Advanced Protein
powder
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2 tsp almond butter (1 tsp on each slice)
2 tsp unsweetened jam (1 tsp on each slice)
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2 eggs & 1 Bilinski chicken sausage
or just 2 Bilinski chicken sausage if you don’t
want the eggs
2 slices toasted GF bread of choice
5
1 cup rice cereal (cold)
1 slice toasted GF bread or 1/2 cup potatoes
2 turkey sausage patties or 4 slices turkey
bacon
4
2 eggs
1 chicken sausage or 2 sausage patties
or 4 slices turkey bacon
1/2 of a breakfast recipe plus
2
Vegan Friendly!
2 eggs + choice of either:
2 turkey sausage patties or 4 slices turkey
bacon or 1 Bilinski chicken sausage
Plus:
2 Van’s gluten-free waffles (contains soy)
2 tsp almond butter (1 tsp on each waffle)
2 tsp pure maple syrup (1 tsp on each waffle)
5 oz. SoyBoy Organic Tempeh with
Penzey’s breakfast sausage seasoning
2 vegan pancakes & 2 tsp real maple
syrup
Substitutions:
• 2 eggs = 1 chicken sausage or 2 turkey
sausage patties or 1 scoop Advanced
Protein powder
• 2 waffles or bread = 1 cup rice cereal
with So Delicious Almond+Plus milk
8 oz. So Delicious coconut milk unsweetened
vanilla yogurt
mixed in well
1½ cups fresh mixed berries
3 Tbsp Udi’s GF Granola
• 2 tsp ghee/almond butter = 2 Tbsp
slivered almonds
•2
tsp jam/syrup = 1/4 cup fresh berries
• Silk Original Milks are interchangeable
and need added protein.
Enjoy a cup of green or herbal caffeine
free hot or iced tea with your breakfast.
Organic decaffeinated coffee is also
acceptable.
©Lisa Stimmer 2014
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2-Block Quick Snack Ideas
Options: Use your 1-block snack list and double a recipe.
Or use half of a 4-block meal recipe.
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tempeh
1 cup Imagine organic butternut squash soup
Add curry powder & coconut milk
(canned) to taste
Fry tempeh and add to heated soup
8
1/2 cup Beyond Meat crumbles
1 Julian Bakery Paleo Wrap
1 cup mixed veggies and favorite GF sauce
9
1 tsp extra virgin olive oil & 1 tsp chopped
fresh basil or 1/4 tsp Italian seasonings
1 Cup Kettle Cuisine Thai Chicken Curry
soup with rice noodles
10
2 hard boiled eggs or 2 oz. sliced
turkey or chicken breast
2 Tbsp guacamole
6 rice crackers, 1/2 cup salsa
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2 oz sliced roast beef or turkey open
face sandwich (1 slice GF bread) with
condiment of choice, lettuce & tomato
etc. (optional). Add a salad.
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1 Organic Sunshine Patty
1/2 cup mixed vegetables plus 1 cup lettuce
and your favorite salad dressing
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1/2 can (1 cup) Amy’s organic black bean
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3/4 can (1½ cups) Amy’s organic lentil
Soup
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1/2 cup Taste Adventure curry lentil
soup, black bean or split pea soup
1
2 scoops Medical Food Powder in 8 oz. cold
water and shaken well (buy a shaker bottle)
or 1 Medical Food Ultra Meal bar
2
6 oz. So Delicious coconut milk Greek yogurt
or almond milk yogurt with 1 scoop vanilla
Advanced Protein powder mixed in well
3
1 Bilinski Italian or spinach & garlic chicken
sausage chopped into bite-size pieces
1 cup (8 oz.) Imagine organic creamy tomato
soup
Add sausage to soup and bring to a boil,
take off heat (or microwave).
Drizzle olive oil over soup and top with basil
and serve with crackers
4
1 Bilinski apple Chardonnay chicken sausage
chopped into bite-size pieces
1 cup (8 oz.) Imagine organic butternut
squash soup
Add sausage to soup and bring to a boil;
take off heat and serve.
5
2 oz. (14 gms) canned turkey, or
chicken, or wild salmon
or 2 hard-boiled eggs
Salad: Use any above protein on top of a
salad (1 cup mixed vegetables and 2 cups
lettuce) with 1/4 sliced avocado and your
favorite GF salad dressing
Salad Preparation Options:
Mix above protein choice with mayonnaise,
sea salt, and pepper to taste and add:
Classic: Chopped celery, herbs (dill,
tarragon, basil, or cilantro) and lemon or
mustard to taste
1 slice GF bread or 12 rice crackers
plus have 9 grapes for dessert
Curried: Curry powder with 1/2 Tbsp raisins
& 1/4 apple chopped
6
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Vegan Friendly!
1/2 cup cooked rice pasta
Note: You can have 3 rice crackers or 6
lentil chips with the curry lentil soup.
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1 package Kale Krunch
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6 strips Tofurky coconut curry
marinated tempeh
1/4 cup Ethnic Gourmet Bombay curry
sauce & 2 Tbsp coconut milk (canned),
1 cup mixed veggies
Beverages: Enjoy a cup of green or herbal
caffeine free hot or iced tea (preferably
sweetened with stevia).
Drink Zevia soda or make your own with seltzer
water and Stevia Sweetleaf drops.
Choose from your Favorable Food List veggies to
make a juice.
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4-Block Quick Meal Ideas
Option: Use your 2-block snack list and double a recipe.
2 Bilinski Italian or spinach garlic chicken
sausages chopped into bite-size pieces
2 cups (16 oz.) Imagine organic creamy
tomato soup
9 brown rice crackers
2 tsp extra virgin olive oil & 1 Tbsp chopped
fresh basil
Add sausage to soup and bring to a boil,
take off heat, drizzle oil over soup.
Top with basil and serve with crackers.
2 Bilinski apple Chardonnay chicken
sausages chopped into bite size pieces
2 cups (16 oz.) Imagine organic butternut
squash soup
Add sausage to soup and bring to a boil;
take off heat and serve.
Vegan Friendly!
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12 strips Tofurky coconut curry
marinated tempeh
1/2 cup Ethnic Gourmet Bombay Curry
Sauce
1/4 cup coconut milk (canned)
1 cup mixed veggies
1/3 cup rice
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1 cup cooked rice pasta
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4 oz. sliced roast beef or turkey sandwich
(GF bread) with condiment of choice,
lettuce, and tomato plus a mixed salad
(optional)
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Choice of:
4 oz. lean beef or bison (grass-fed) grilled & topped with horseradish sauce
(1 tsp mayonnaise & 1 tsp horseradish)
4 oz. (28 gms) canned turkey or chicken or
wild salmon or 4 hard-boiled eggs
Salad: Use any above protein on top of a
salad (2 cups mixed vegetables and 4 cups
lettuce) with 1/2 sliced avocado and your
favorite GF salad dressing
12 rice crackers
or 4 oz. chicken breast grilled & topped
with Bone Suckin’ Sauce or sauce of
choice from shopping list
Plus:
1 medium yam (microwave for 5-6
minutes till soft) or 1/2 cup rice
Salad Sandwich Preparation Options:
Mix above protein choice with mayonnaise,
sea salt, and pepper to taste and add:
Classic: Chopped celery, herbs (dill, tarragon,
basil or cilantro) and lemon or mustard to taste
Lettuce and tomato (optional)
2 slices GF bread or 12 rice crackers
Curried: Curry powder with 1 Tbsp raisins &
1/4 apple chopped
lettuce or arugula leaves (optional)
2 slices GF bread or 12 rice crackers
4
1 Beyond Meat burger, 1 Schar burger bun,
lettuce, tomato and condiment of choice
5
tempeh
2 cups Imagine organic butternut squash soup
Add curry powder & coconut milk (canned)
to taste
Fry tempeh and add to heated soup
2 cups steamed mixed green vegetables
(green beans, broccoli, etc.) with EV olive
oil, garlic, and sea salt or a large mixed
salad with olive and vinegar dressing
10
2 Organic Sunshine Patties
1 cup mixed vegetables plus 2 cups
lettuce and your favorite salad dressing
or as a sandwich (2 slices GF bread)
with lettuce, tomato, etc.
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1 can (2 cups) Amy’s organic black bean
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1 1/2 can (3 cups) Amy’s organic lentil soup
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1 cup Taste Adventure curry lentil or
black bean or split pea soup
Note: You can have 6 rice crackers or 12
lentil chips with the curry lentil soup.
14
1 cup Kettle Cuisine Angus beef steak
chili w/beans
Add 1/2 cup brown rice/pasta or 1 slice GF
toast plus mixed green salad
Beverages: Enjoy a cup of green or herbal caffeine free hot or iced tea (preferably sweetened with stevia).
Drink Zevia soda or make your own with seltzer water and Stevia Sweetleaf drops.
Choose from your Favorable Food List veggies to make a juice.
©Lisa Stimmer 2014
143
Meal Replacement Breakfast Shake Ideas
Recommended 4 Blocks (28 gms protein, 8 gms fat, 36 gms carbs)
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All Shakes Vegan Friendly!
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IN A BLENDER:
Note: Blend first 4 ingredients. Then add Medical Food and blend no longer than 15 seconds.
Drink within 10 mintues.
1
1½ cups almond milk or water &
1/4 cup berry juice
4
1/2 cup frozen pineapple
chunks
1/4 cup frozen berries
2 tsp extra virgin coconut oil or
freshly ground golden flaxseeds
2 tsp extra virgin organic
coconut oil
1½ scoops vanilla Advanced
Protein powder
Protein powder
2 scoops Medical Food vanilla
shake mix
2
1½ cups almond milk or water
& 1/4 cup mango juice
shake mix
5
1/4 cup frozen mango chunks
coconut oil
Protein powder
shake mix
3
Medical Food Chocolate
Breakfast Shake Ideas
1 cup almond milk and
1/2 cup cold water
1/2 banana
Coconut oil
Protein powder
2 scoops Medical Food
chocolate shake mix
1/2 cup cold water
1/2 cup frozen berries or frozen
mango chunks
2 tsp extra virgin coconut oil
or freshly ground golden
flaxseeds
Protein powder
shake mix
144
1/2 cup cold water
Substitutions:
• You can substitute water for
any of the milks or juices.
• You can use Silk coconut
or cashew milk instead of
almond milk.
• You can also use 1/2 flaxseed
& 1/2 extra virgin coconut oil
together.
• Add as much cold water and
ice as needed for desired
consistency.

3-Block Breakfast Ideas - Eating for Vitality Diet

Transcription

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