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DAY 1
फ़ BREAKFAST
Two poached eggs over
a bed of wilted spinach
(start with about 6 cups
fresh), sautéed with
olive oil, salt and pepper.
LOW-SUGAR MEAL PLAN
DAY 2 DAY 3
फ़ BREAKFAST फ़ BREAKFAST
Green smoothie. Avocado toast: top
two slices of toasted
फ़ SNACK
sprouted grain bread
One apple, spread with with a 1/4 ripe avocado
2 tbsp natural, unsweet-
each. Top with salt,
DAY 4 DAY 5 DAY 6 DAY 7
फ़ BREAKFAST फ़ BREAKFAST फ़ BREAKFAST फ़ BREAKFAST
3/4 cup plain Greek Green smoothie. Two poached eggs over Gluten-free buckwheat
yogurt in a parfait, a bed of wilted spinach pancakes. Top with
फ़ SNACK
layered with 1/4 cup 1/2 cup organic cottage
(start with about tropical fruit puree:
chopped walnuts, 6 cups fresh), sautéed blend 1/2 banana with
cheese topped with
1 cup thawed or fresh 1/2 cup thawed blueber-
with olive oil, salt and 1/2 cup mango and 1 tsp

Serve with one piece
of sprouted grain toast,
spread with a little bit
of butter.
फ़ SNACK
One apple with 1/4 cup
raw almonds.
फ़ LUNCH
1 cup Mexican lentil
soup with 3 hard rye
crackers spread with
olive tapenade and
topped with 1/4 cup
of crumbled feta.
फ़ SNACK
ened peanut butter. fresh pepper and blueberries, 1 tbsp pepper and served with grated ginger, then
ries and 1/4 cup
फ़ LUNCH some pumpkin seeds dried tart cherries, one piece of sprouted thin with coconut milk
raw sunflower seeds.
Leftover chili served for crunch. 1 tbsp hemp hearts and grain toast with a little to desired ‘syrup’ tex-
with carrot sticks. sprinkled with cinna- फ़ LUNCH bit of butter. ture. Top with shaved
फ़ SNACK mon and cardamom. Green goodness unsweetened coconut.
फ़ SNACK 1/2cup plain Greek फ़ SNACK
basil-pesto salad with
2 slices aged white yogurt, sprinkled with फ़ SNACK 1/2 can wild salmon or
One apple. फ़ SNACK
cheddar and 2 hard cinnamon and topped 1 pear with 1/4 cup 1/2 cup organic cottage
light tuna. फ़ LUNCH
rye crackers (like Ryvita) with 1/4 chopped wal- raw almonds. cheese, topped with
1/2cup golden hummus,
and a pear. nuts and 1 diced date. 1/2 cup thawed blue-
फ़ LUNCH 4 hard rye crackers,
berries and 1/4 cup raw
फ़ DINNER फ़ LUNCH 1 cup Mexican lentil 2 slices aged white
sunflower seeds.
Grilled chicken with Leftover grilled chicken soup with 3 hard rye cheddar, 1/2 cup cherry
cauliflower-garlic saute. with cauliflower-garlic crackers spread with tomatoes and 1/2 cup फ़ LUNCH
saute. olive tapenade and sliced bell peppers. Apple and walnut
topped with 1/4 cup of super-crunch salad.
फ़ SNACK फ़ SNACK
crumbled feta cheese.
1/3cup trail mix with 1/2 cup plain Greek

1/2cup golden pecans, unsweetened फ़ SNACK फ़ SNACK yogurt, sprinkled with

hummus with 1 cup dried tart cherries, 1/2 cup Crispy madras One apple, spread cinnamon and topped
sliced veggies. pumpkin seeds, chickpeas. with 2 tbsp natural, with 1/4 chopped wal-
cacao nibs and flaked unsweetened peanut nuts and 1 diced date.
फ़ DINNER unsweetened coconut. butter.
Smoky white-bean chili. फ़ DINNER
फ़ DINNER फ़ DINNER Spring tofu scramble
फ़ SNACK
Spring tofu scramble Beef barley soup. with a green salad on 1/2 cup crispy madras
with a green salad the side.
chickpeas.
on the side.
फ़ DINNER
फ़ DINNER Grilled side of salmon,
Seared halibut with served with roasted
cilantro salsa and rose- vegetables and brown
mary sweet potatoes. rice.

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