C R kitchen
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KITCHEN.doc
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Diet Suggestions
Trying to put Walfords 14 day sample diet into practice can prove to be a grocery shopping and
preparing nightmare. The diet planning definitely takes a lot of work. I'm converging to a quick
to prepare core set of foods, as can be seen below. Remember, if you are in a hurry, frozen
veggies are your friend.
Breakfast Options:
1) Microwave 8 oz of water, add to oat bran (30 g) and dried prunes (25 g). Prep Time: 3
minutes
2) grape nuts (30g), blueberries (frozen if necessary) (50 g), skim milk (65 g). Prep Time: 3
minutes
3) banana, strawberry, blueberry, milk, plain yogurt, etc. smoothie. Prep Time: about 10
minutes including cleanup
Lunch Options:
1) I've been eating a frozen dinner, Taj Indian Gourmet - not sure how available they are,
but they are pretty good, made with canola oil, a 342g serving has about 350 calories.
You can cook them in the microwave in about 5 min.
2) I add other frozen veggies to the Taj dinner to dilute the salt a bit and bulk it up even
more. Nuke the veggies for 3 - 4 minutes and just mix everything together: mostly
frozen spinach (50 - 100g), peas (50 - 100g), corn (25-50g), green beans (50 - 100g)
Total Prep Time for (1) and (2) about 8 minutes.
Dessert
apple or orange
Snacks:
1) pear, apple or orange (whatever wasn't eaten at lunch)
2) 20-30 g of mixed nuts (including 1 brazil)
3) granola bars, nature valley (90 calories each).
4) dry fruit like dates, prunes, apricots, figs.
Dinner Options:
1) Nuke 75 g sweet potato for 4-5 minutes. This dries it out and makes it chewy (which I
like). Eat with 75-100 g nonfat plain yogurt.
2) Steamed broccoli and cauliflower, about 7 minutes total prep time.
3) Frozen brussel sprouts (125 g), nuked for 5 min, raw carrots (100 g), nuked for 3-4
minutes, 85 g barilla tomato sauce. Combine all together. Prep Time: about 6 minutes if
you nuke everything together.
4) Poached "omega 3" egg on sprouted wheat (small, 60 cal. slice of bread) with Dijon
mustard.
5) Tomato (100 g) and spinach (100 g) and some sort of canned bean like kidney, garbonzo
(75-100g)with balsamic vinegar and oil to taste.
Dessert:
spoonful (15g) of ice cream, or 30g of frozen yogurt of choice.
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