Patient Resources

WARNING: The following recommendations are general and may not be appropriate for all persons. If you have any health conditions such as diabetes, heart disease, obesity or allergies, please consult a health practitioner.

• MEAT SHOULD BE LIMITED TO 3-4 OZ. SIZE (Deck of Cards)
• WHOLE GRAINS means the actual unprocessed entire grain
• GRAIN PRODUCTS = pasta, bread, crackers & other products made from grains
• FRUIT with meals can be difficult to digest so avoid if you have gas
• COMBINING PROTEINS & FATS WITH CARBOHYDRATES helps balance blood sugar levels, but for some causes digestive upset

BREAKFAST MEAL PLANS

BREAKFAST #1 CEREAL

• 1 cup Ezekiel 4:9 Sprouted Grain Cereal
• 1 cup unsweetened soy, coconut or almond milk
• ½ cup fresh fruits/berries or 1 tsp dried berries
• 2 tbsp nuts and/or seeds

BREAKFAST #2 TOAST/BREAD

• 2 slices whole grain bread with 3-4 grams fibre per slice
• avocado spread OR nut butter OR hummus OR coconut butter
• 2 slices tomato or 2 tsp sun dried tomato spread
• ground pepper and sea salt to taste
• 1 cup fruit of choice

BREAKFAST #3 EGGS (see recipe for scrambled tofu or tempeh alternative)

• 2 eggs prepared as you like
• 1 tbsp olive, coconut or avocado oil
• 2 small or 1 large organic sausage or minimally processed tofu sausage
• 2 tbsp sauerkraut, kimchi or unsweetened chutney
• 1 tbsp unsweetened tomato sauce
• 1 slice lightly toasted whole grain bread

BREAKFAST #4 PORRIDGE

• 1 cup whole grains (buckwheat, oats, quinoa, teff, amaranth)*
• 2 prunes & 1 date chopped
• 1/4 cup nuts and/or seeds of your choice
• 1/4 cup whole plain yogurt added last
• 1/2 cup berries of your choice
• 1 tsp molasses optional sweetener

*see recipe area “What’s for Breakfast”

BREAKFAST #5 YOGURT

• 1 cup 3.5% plain yogurt with LIVE bacteria
• 1 tsp unpasteurized honey (optional)
• add 1/4 cup nuts/seeds of your choice
• 1/2 cup berries of your choice
• 1 tsp-tbsp bee pollen (caution allergies!) for health and sweet flavoring

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LUNCH AND DINNER MEAL PLANS

Lunch or Dinner # 1 PASTA

• 2 cups cooked whole grain pasta
• 1/2 cup unsweetened pasta sauce OR 1 tbsp sun dried tomato spread
• 2 cups steamed dark leafy green of choice
• 1 tbsp pine nuts
• 1/4 plate hard tofu or tempeh prepared to taste

Lunch or Dinner # 2 CHICKEN

• 3 ounce organic chicken breast
• 1/2 sweet potato
• 1/4 plate brown rice
• 2 cups steamed broccoli
• 1 large baked onion

Lunch or Dinner # 3 FISH WITH SOUP AND SALAD

• 3 cups miso soup (1 tbsp miso, 1 cup mushroom, 1/4 cup spring onions)
• 3 cups salad (include 3 vegetables, 1/4 cup seeds)
• 3 tbsp homemade salad dressing (1 tbsp olive oil to 2 tbsp lemon juice or apple cider vinegar)
• 4 oz. baked fish of your choice

Lunch or Dinner # 4 LEGUMES

• 1.5 cups legume dish of your choice (bean salad, chilli, etc.)
• 2 cup cooked kamut or quinoa whole grain
• 1/2 plate stir fried vegetable of choice (include 1 dark green)
• 1 cup fruit salad

Lunch or Dinner # 5 BURGER

• 5 oz. vegetable burger (homemade) or 3 oz. organic meat burger
• 1 whole grain bun
• condiments – sauerkraut, pickles, unsweetened catchup & mustard
• vegetables – tomatoes, pickles, SPROUTS, etc.
• 1/2 plate salad (3 vegetables including 1 dark green)
• 1/4 cup seeds/nuts sprinkled in salad
• 2 tbsp homemade dressing on salad (cold pressed olive, flax or hemp oil)

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