7 Day Food Journal

Novemeber 7th to November 14th, 2022

Malika Butt
TCM Nutrition
Day One
Monday, Novemeber 7th, 2022

Breakfast

Orange pekoe tea

-Oatmilk
-Stevia 3 drops

Buckwheat porridge (~3 cups prepared in advance lasts a couple of days)

-Buckwheat ~half a cup
-Chia Seeds - 1 tbsp
-Coconut flakes - 3 tbsp
-Hemp hearts - 1 tbsp
-Cooked pear
-Half cup of oatmilk
-Vanilla extract (alcohol free)
-Cinnamon in everything
-Coconut oil to cook
-Stevia 10 drops
-Cooked with spring water

Time: ~11am
Hunger level: Low
Why did you choose to eat that particular food?

Macro/Micronutrients/TCM

Per cup of buckwheat (had a 1 ½ cup serving)

5.68 g of protein
1.04 g of fat
33.5 g of carbohydrate
4.5 g of fiber
148 milligrams (mg) of potassium
118 mg of phosphorus
86 mg of magnesium
12 mg of calcium
1.34 mg of iron
Thiamin, Riboflavin, Niacin, Folate, Vitamin K, Vitamin B-6

TCM
Temperature: cool
Channels: LI, SP, SI
 Flavors: sweet
Special Properties:circulates qi, clears heat, clears damp

Per tablespoon of chia

Total Fat 3.7g.
Saturated Fat 0.4g.
Cholesterol 0mg.
Sodium 1.9mg.
Potassium 49mg.
Total Carbohydrates 5.1g.
Dietary Fiber 4.1g.

Calcium, Phosphorus, Manganese, and Copper. Source of Omega-3.

Per tablespoon of hemp hearts

Protein: 10g.
Fat: 14g.
Carbohydrate: 2g.
Fiber: 2g.
Sugar: 1g.

TCM
Temperature: neutral
Channels: LI, ST, SP
Flavors: sweet
Tonifies: yin

Per tablespoon of coconut flakes

Fat 4g
Saturated fat 3.5g
Sodium 2.5mg
Carbohydrates 1.5g
Fiber 1g
Glucose 0.5g
Protein 0.5g
Iron 0.1mg

TCM
Temperature: warm
Channels: LI, ST, SP, HT
Flavors: sweet
Tonifies: qi, blood

Method of cooking: Lightly toast buckwheat in a pan with oil. Add water, boil, then simmer.
Spices used in the preparation process: Cinnamon and vanilla

Lunch

Organic Lentil by Sprague Foods with an added handful of spinach.

Ingredients:
(Organic) Water, Lentils, Onions, Carrots, Celery, Potatoes, Tomatoes, Spinach, Green beans,
Olive oil, Sea salt, Balsamic vinegar, Spices, Dehydrated onion, Dehydrated garlic,
Concentrated lemon juice.

Added spinach.

Time: 2pm
Hunger: Minimal
Why did you choose to eat that particular food? Quick and easy.

Macro/Micronutrients/TCM:

Per cup of soup

Fat 3.5g
Carbohydrates 28g
Fiber 7g
Sugar 2g
Protein 9g
Sodium 300mg
Potassium 350mg
Calcium 40 mg
Iron/fer 2.5mg

Portion size: 1 cup

Method of cooking: Boiled and simmered, I’m assuming.

Spices used in the preparation process: See ingredients.

Liquid intake: Liquid in soup. I do not drink with meals.

Spinach
Serving Size:
1 cup (30ggrams)
Total Fat 0.1g
 Sodium 24mg
Potassium 167mg
Total Carbohydrates 1.1g
Dietary Fiber 0.7g
Sugars 0.1g
Protein 0.9g
56%Vitamin A
14%Vitamin C
3%

TCM
Temperature: cool
Channels: LI, ST, LV
Flavors: sweet
Tonifies: blood, yin
Special Properties: clears heat

Dinner

Black eye peas in an onion, garlic, tomato, yogurt based sauce. Cooked with Avocado oil
Red chilli powder, turmeric powder, cumin powder, sea salt, lemon and topped with olive oil.

Time: 6:30
Hunger: Hungry-ish
Why this food?: Healthy, delicious cultural dish and that doesn’t cause obvious reactions.

Macro/Micronutrients/TCM

1 cup of black eye peas

Total Fat 0.9g
Saturated Fat 0.2g
Trans Fat 0g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.1g
Cholesterol 0mg
Sodium 6.8mg
Potassium 475mg
Total Carbohydrates 35g
Dietary Fiber 11g
Sugars 5.6g
Protein 13g
0.5%Vitamin A
1.1%Vitamin C
 3.2%Calcium
24%Iron
% Daily Value*

The servings of every other ingredient was too small to calculate.

TCM
Temperature: neutral
Channels: ST, SP, UB
Flavors: sweet
Special Properties: clears damp, resolves water accumulations

Portion size: 1.5cup

Method of cooking: Slow cook

Spices used in the preparation process: Red chilli powder, turmeric powder, cumin powder,
ginger, sea salt

Extra Info

Mood/Energy: Sad. Low energy

Sleep Quality: 8 hours of sleep. Light sleep
Exercise: 1 hour pilates
Vitamins: Food sourced multi, vitD and Magnesium.
Medications: Hormone balancing herbs, NAC x3, Chai hu gui chi gan jiang tang & dang
gui si ni tang, 1 tbsp of ACV with water before every meal
Liquid intake for the day: 3 24oz of spring water (collected by me) and ~ 1 ½ cup of
coconut water.
Food intolerances/Allergies: Sugar, Gluten, Dairy
Health condition: Recurrent UTI’s, digestive issues - suspected SIBO and Candida,
Chronic joint/nerve pain and fatigue
Day Two
Tuesday, November 8th, 2022

Breakfast

Orange pekoe tea

-Oatmilk
-Stevia 3 drops

Buckwheat porridge (~3 cups prepared in advance lasts a couple of days)

-Buckwheat ~half a cup
-Chia Seeds - 1 tbsp
-Coconut flakes - 3 tbsp
-Hemp hearts - 1 tbsp
-Wild blueberries
-Half cup of oatmilk
-Vanilla extract (alcohol free)
-Cinnamon in everything
-Cocunut oil to cook
-Stevia 10 drops
-Cooked with spring water
Time: ~11am
Hunger level: Low
Why did you choose to eat that particular food?

Macro/Micronutrients/TCM

Per cup of buckwheat (had a 1 ½ cup serving)

5.68 g of protein
1.04 g of fat
33.5 g of carbohydrate
4.5 g of fiber
148 milligrams (mg) of potassium
118 mg of phosphorus
86 mg of magnesium
12 mg of calcium
1.34 mg of iron
Thiamin, Riboflavin, Niacin, Folate, Vitamin K, Vitamin B-6

TCM
Temperature: cool
Channels: LI, SP, SI
Flavors: sweet
Special Properties:circulates qi, clears heat, clears damp

Per tablespoon of chia

Total Fat 3.7g.
Saturated Fat 0.4g.
Cholesterol 0mg.
Sodium 1.9mg.
Potassium 49mg.
Total Carbohydrates 5.1g.
Dietary Fiber 4.1g.

Calcium, Phosphorus, Manganese, and Copper. Source of Omega-3.

Per tablespoon of hemp hearts

Protein: 10g.
Fat: 14g.
Carbohydrate: 2g.
Fiber: 2g.
Sugar: 1g.
 TCM
Temperature: neutral
Channels: LI, ST, SP
Flavors: sweet
Tonifies: yin

Per tablespoon of coconut flakes

Fat 4g
Saturated fat 3.5g
Sodium 2.5mg
Carbohydrates 1.5g
Fiber 1g
Glucose 0.5g
Protein 0.5g
Iron 0.1mg

TCM
Temperature: warm
Channels: LI, ST, SP, HT
Flavors: sweet
Tonifies: qi, blood

Method of cooking: Lightly toast buckwheat in a pan with oil. Add water, boil, then simmer.

Spices used in the preparation process: Cinnamon and vanilla

Wild Blueberries
Serving Size: 1cup 140g
Calories 80
Total Fat 0.2g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 4.2mg
Potassium 96mg
Total Carbohydrates 19.4g
Dietary Fiber 6.2g
Protein 0g
1.7%Vitamin A
4%Vitamin C
1.8%Calcium
4.6%Iron
 TCM
Temperature: cool
Channels: LU, ST, SP
Flavors: sweet, sour
Special Properties: clears heat, clears damp, eliminates toxins

Lunch

Black eye peas in an onion, garlic, tomato, yogurt based sauce. Cooked with Avocado oil
Red chilli powder, turmeric powder, cumin powder, sea salt, lemon and topped with olive oil.

Time: 6:30
Hunger: Hungry-ish
Why this food?: Healthy, delicious cultural dish and that doesn’t cause obvious reactions.

Macro/Micronutrients/TCM

1 cup of black eye peas

Total Fat 0.9g
Saturated Fat 0.2g
Trans Fat 0g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.1g
Cholesterol 0mg
Sodium 6.8mg
Potassium 475mg
Total Carbohydrates 35g
Dietary Fiber 11g
Sugars 5.6g
Protein 13g
0.5%Vitamin A
1.1%Vitamin C
3.2%Calcium
24%Iron
% Daily Value*

The servings of every other ingredient was too small to calculate.

TCM
Temperature: neutral
 Channels: ST, SP, UB
Flavors: sweet
Special Properties: clears damp, resolves water accumulations

Portion size: 1.5cup

Method of cooking: Slow cook

Spices used in the preparation process: Red chilli powder, turmeric powder, cumin powder,
ginger, sea salt

Dinner

Black eye peas in an onion, garlic, tomato, yogurt based sauce. Cooked with Avocado oil
Red chilli powder, turmeric powder, cumin powder, sea salt, lemon and topped with olive oil.

Time: 6:30
Hunger: Hungry-ish
Why this food?: Healthy, delicious cultural dish and that doesn’t cause obvious reactions.

Macro/Micronutrients/TCM

1 cup of black eye peas

Total Fat 0.9g
Saturated Fat 0.2g
Trans Fat 0g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.1g
Cholesterol 0mg
Sodium 6.8mg
Potassium 475mg
Total Carbohydrates 35g
Dietary Fiber 11g
Sugars 5.6g
Protein 13g
0.5%Vitamin A
1.1%Vitamin C
3.2%Calcium
24%Iron
% Daily Value*

The servings of every other ingredient was too small to calculate.

 TCM
Temperature: neutral
Channels: ST, SP, UB
Flavors: sweet
Special Properties: clears damp, resolves water accumulations

Portion size: 1.5cup

Method of cooking: Slow cook

Spices used in the preparation process: Red chilli powder, turmeric powder, cumin powder,
ginger, sea salt

Dinner

Black eye peas in an onion, garlic, tomato, yogurt based sauce. Cooked with Avocado oil

Red chilli powder, turmeric powder, cumin powder, sea salt, ginger, lemon and topped with olive
oil.

Half cucumber and half avocado salad.

Time: 5pm
Hunger: Very Hungry
Why this food? Healthy, delicious cultural dish and that doesn’t cause any obvious reactions

Macro/Micronutrients

1 cup of black eye peas (had a 1 ½ cup portion)

Total Fat 0.9g
Saturated Fat 0.2g
Trans Fat 0g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.1g
Cholesterol 0mg
Sodium 6.8mg
Potassium 475mg
Total Carbohydrates 35g
Dietary Fiber 11g
Sugars 5.6g
Protein 13g
0.5%Vitamin A
1.1%Vitamin C
 3.2%Calcium
24%Iron
% Daily Value*

The servings of every other ingredient was too small to calculate.

TCM
Temperature: neutral
Channels: ST, SP, UB
Flavors: sweet
Special Properties: clears damp, resolves water accumulations

Portion size: 1.5cup

Method of cooking: Slow cook

Spices used in the preparation process: Red chilli powder, turmeric powder, cumin
powder, ginger, sea salt

Extra Info

Mood/Energy: Neutral. Low energy

Sleep Quality: 8 hours of sleep. Light sleep
Exercise: Walking
Vitamins: Food sourced multi, vitD and Magnesium.
Medications: Hormone balancing herbs, NAC x3, Chai hu gui chi gan jiang tang & dang
gui si ni tang, 1 tbsp of ACV with water before every meal
Liquid intake for the day: 3 24oz of spring water (collected by me) and ~ 1 ½ cup of
coconut water.
Food intolerances/Allergies: Sugar, Gluten, Dairy
Health condition: Recurrent UTI’s, digestive issues - suspected SIBO and Candida,
Chronic joint/nerve pain and fatigue

Day Three
Wednesday, November 9th, 2022

Breakfast

Time: 9am
Hunger level: Not particularly hungry
Why that food? Long day. Need sustained energy since I try not to eat out.
Orange pekoe tea
-Oatmilk
-Stevia 3 drops

2 eggs over easy cooked in butter, with pepper, paprika, garlic powder and herbamere.
~1 cup cooked of spinach
Half an avocado, tomato, olive oil, garlic and oregano

Macro/Micronutrients TCM

Eggs
Serving Size: 2 large eggs 100g
Fat 9.5g
Saturated Fat 3.1g
Polyunsaturated Fat 1.9g
Monounsaturated Fat 3.7g
Cholesterol 372mg
Sodium 142mg
Potassium 138mg
Total Carbohydrates 0.7ge
Sugars 0.4g
Protein 13g
11%Vitamin A
0%Vitamin C
4.3%Calcium
9.7%Iron
% of daily value

TCM
Temperature: neutral
Channels: LU, ST, SP, HT, KD, LV
Flavors: sweet
Tonifies: blood, yin, jing
Special Properties:
circulates blood

Lunch

SKIPPED - Was out all day. Prefer not to eat mystery food. Did grab a mango smoothie as a
treat. Not sure how much mango and water

Dinner
Time: 7pm
Hunger level: Very hungry
Why this food? Healthy traditional meal that works well with my system.

Moong Daal
Ingredients:Whole Mung beans, tomato, ginger, peppercorns, whole red chili, green chili, cumin
seeds, paprika, coriander powder, turmeric. Ghee, sea salt, lemon juice, cilantro

Macro/Micronutrients:

Split mung bean

Portion Size 207 g
Total Fat 2.4g
Sodium 31mg
Total Carbohydrate 130g
Dietary Fiber 34g
Sugar 14g
Protein 49g
Vitamin D 0mcg
Calcium 273mg
Iron 14mg
Potassium 2579mg

TCM
Temperature: cool

Channels: ST, HT
Flavors: sweet
Tonifies: yin

Method of cooking: Fry up initial ingredients. Add water. Boil then simmer until cooked.
Fry garnish of onion and cumin seeds and whole red chili to pour on top

Saag
Ingredients: butter, cumin seed,Hot green pepper, clove of garlic, turmeric, rapini, spinach,
cumin, coriander, sea salt

Saag
Serving Size: 1cup - 185g
Total Fat 17g
Saturated Fat 10g
Trans Fat 0.6ggrams
Cholesterol 42mg
 Sodium 613mg
Potassium 839mg
Total Carbohydrates 9.7g
Dietary Fiber 5.2g
Sugars 1.6g
Protein 5.2g
205%Vitamin A
134%Vitamin C
19%Calcium

Method of cooking: Fry onions etc then add greens and lower heat.

Extra Info

Mood/Energy: Neutral. Low energy

Sleep Quality: 8 hours of sleep.
Exercise:
Vitamins: Food sourced multi, vitD and Magnesium.
Medications: Hormone balancing herbs, NAC x3, Chai hu gui chi gan jiang tang & dang
gui si ni tang, 1 tbsp of ACV with water before every meal
Liquid intake for the day: 3 24oz of spring water (collected by me) and ~ 1 ½ cup of
coconut water.
Food intolerances/Allergies: Sugar, Gluten, Dairy
Health condition: Recurrent UTI’s, digestive issues - suspected SIBO and Candida,
Chronic joint/nerve pain and fatigue

Day Four
Thursday, November 10th, 2022

Breakfast

Orange pekoe tea

-Oatmilk
-Stevia 3 drops

Buckwheat porridge (~3 cups prepared in advance lasts a couple of days)

-Buckwheat ~half a cup
-Chia Seeds - 1 tbsp
-Coconut flakes - 3 tbsp
-Hemp hearts - 1 tbsp
-Wild blueberries
-Half cup of oatmilk
-Vanilla extract (alcohol free)
-Cinnamon in everything
-Cocunut oil to cook
-Stevia 10 drops
-Cooked with spring water

Time: ~11am
Hunger level: Low
Why did you choose to eat that particular food?

Macro/Micronutrients/TCM

Per cup of buckwheat (had a 1 ½ cup serving)

5.68 g of protein
1.04 g of fat
33.5 g of carbohydrate
4.5 g of fiber
148 milligrams (mg) of potassium
118 mg of phosphorus
86 mg of magnesium
12 mg of calcium
1.34 mg of iron
Thiamin, Riboflavin, Niacin, Folate, Vitamin K, Vitamin B-6

TCM
Temperature: cool
Channels: LI, SP, SI
Flavors: sweet
Special Properties:circulates qi, clears heat, clears damp

Per tablespoon of chia

Total Fat 3.7g.
Saturated Fat 0.4g.
Cholesterol 0mg.
Sodium 1.9mg.
Potassium 49mg.
Total Carbohydrates 5.1g.
Dietary Fiber 4.1g.

Calcium, Phosphorus, Manganese, and Copper. Source of Omega-3.

Per tablespoon of hemp hearts

Protein: 10g.
Fat: 14g.
 Carbohydrate: 2g.
Fiber: 2g.
Sugar: 1g.

TCM
Temperature: neutral
Channels: LI, ST, SP
Flavors: sweet
Tonifies: yin

Per tablespoon of coconut flakes

Fat 4g
Saturated fat 3.5g
Sodium 2.5mg
Carbohydrates 1.5g
Fiber 1g
Glucose 0.5g
Protein 0.5g
Iron 0.1mg

TCM
Temperature: warm
Channels: LI, ST, SP, HT
Flavors: sweet
Tonifies: qi, blood

Method of cooking: Lightly toast buckwheat in a pan with oil. Add water, boil, then simmer.

Spices used in the preparation process: Cinnamon and vanilla

Lunch

Time: 1pm
Hunger: Hungry
Why this food? Healthy, delicious cultural dish and that doesn’t cause any obvious reactions

Half cucumber and half avocado cup of spinach salad with garlic, blueberries, hemp hearts, and
jarred tuna in olive oil

Macro/Micronutrients/TCM

Cucumber
Portion Size 133 g
Total Fat 0.2g
Sodium 2.7mg
Total Carbohydrate 2.9g
Dietary Fiber 0.9g
Sugar 1.8g
Protein 0.8g
Vitamin D 0mcg
Calcium 19mg
Iron 0.3mg
Potassium 181mg

TCM
Temperature: cold
Channels: LI, ST, SP, UB
Flavors: sweet
Special Properties: clears heat, eliminates toxins

Avocado
Portion Size 100 g
Total Fat 15g
Sodium 7mg
Total Carbohydrate 8.5g
Dietary Fiber 6.7g
Sugar 0.7g
Protein 2g
Vitamin D 0mcg
Calcium 12mg
Iron 0.6mg
Potassium 485mg

TCM
Temperature:cool
Channels: LU, LI, ST, LV
Flavors: sweet
Tonifies: blood, yin

Wild Blueberries
Serving Size:
1cup 140g
Calories 80

Total Fat 0.2g

Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 4.2mg
Potassium 96mg
Total Carbohydrates 19.4g
Dietary Fiber 6.2g
Protein 0g
1.7%Vitamin A
4%Vitamin C
1.8%Calcium
4.6%Iron

TCM
Temperature: cool
Channels: LU, ST, SP
Flavors: sweet, sour
Special Properties: clears heat, clears damp, eliminates toxins

Per tablespoon of hemp hearts

Protein: 10g.
Fat: 14g.
Carbohydrate: 2g.
Fiber: 2g.
Sugar: 1g.

TCM
Temperature: neutral
Channels: LI, ST, SP
Flavors: sweet
Tonifies: yin

Spinach
Serving Size:
1 cup (30ggrams)
Total Fat 0.1g
Sodium 24mg
Potassium 167mg
Total Carbohydrates 1.1g
Dietary Fiber 0.7g
Sugars 0.1g
Protein 0.9g
56%Vitamin A
14%Vitamin C
 3%

TCM
Temperature: cool
Channels: LI, ST, LV
Flavors: sweet
Tonifies: blood, yin
Special Properties: clears heat

Dinner - ORDERED IN

Time: 7:30
Hunger level: Very Hungry
Why that food? Because I ordered from a friend's restaurant. I know Molokhia is nostalgic and
healthy (I grew up eating at egyptian friends homes)

All I know is Molokhia is jute mallow, a slimy green, in chicken broth and you eat it on rice. I get
added chicken. I love that they cook with ghee at this restaurant.

Not entirely sure how to calculate the nutritional value since I don’t really know what's in it, how
much or how it’s cooked. I should learn though because I love it.

Extra Info

Mood/Energy: Anxiety. Low energy

Sleep Quality: 8 hours of sleep
Exercise: 1 hour pilates
Vitamins: Food sourced multi, vitD and Magnesium.
Medications: Hormone balancing herbs, NAC x3, Chai hu gui chi gan jiang tang & dang
gui si ni tang, 1 tbsp of ACV with water before every meal
Liquid intake for the day: 3 24oz of spring water (collected by me) and ~ 1 ½ cup of
coconut water.
Food intolerances/Allergies: Sugar, Gluten, Dairy
Health condition: Recurrent UTI’s, digestive issues - suspected SIBO and Candida,
Chronic joint/nerve pain and fatigue

Day Five
Friday, November 11th, 2022

Breakfast - FASTING

Lunch - FASTING
Dinner

Time: 7pm
Hunger level: Very hungry
Why this food? Healthy traditional meal that works well with my system.

Made fresh basmati rice and lean chicken kebab. Ate with leftover daal and saag.

Moong Daal
Ingredients:Whole Mung beans, tomato, ginger, peppercorns, whole red chili, green chili, cumin
seeds, paprika, coriander powder, turmeric. Ghee, sea salt, lemon juice, cilantro

Macro/Micronutrients:

Split mung bean

Portion Size 207 g
Total Fat 2.4g
Sodium 31mg
Total Carbohydrate 130g
Dietary Fiber 34g
Sugar 14g
Protein 49g
Vitamin D 0mcg
Calcium 273mg
Iron 14mg
Potassium 2579mg

TCM
Temperature: cool

Channels: ST, HT
Flavors: sweet
Tonifies: yin

Method of cooking: Fry up initial ingredients. Add water. Boil then simmer until cooked.
Fry garnish of onion and cumin seeds and whole red chili to pour on top

Saag
Ingredients: butter, cumin seed,Hot green pepper, clove of garlic, turmeric, rapini, spinach,
cumin, coriander, sea salt

Saag
Serving Size: 1cup - 185g
 Total Fat 17g
Saturated Fat 10g
Trans Fat 0.6ggrams
Cholesterol 42mg
Sodium 613mg
Potassium 839mg
Total Carbohydrates 9.7g
Dietary Fiber 5.2g
Sugars 1.6g
Protein 5.2g
205%Vitamin A
134%Vitamin C
19%Calcium

Method of cooking: Fry onions etc then add greens and lower heat.

Extra Info

Mood/Energy: Low energy

Sleep Quality: 8 hours of sleep
Exercise:
Vitamins: Food sourced multi, vitD and Magnesium.
Medications: Hormone balancing herbs, NAC x3, Chai hu gui chi gan jiang tang & dang
gui si ni tang, 1 tbsp of ACV with water before every meal
Liquid intake for the day: 3 24oz of spring water (collected by me) and ~ 1 ½ cup of
coconut water
Food intolerances/Allergies: Sugar, Gluten, Dairy
Health condition: Recurrent UTI’s, digestive issues - suspected SIBO and Candida,
Chronic joint/nerve pain and fatigue

Day Six
Saturday, November 12, 2022

Breakfast

Rice cakes with mixed nut butter topped with blueberries and coconut and cinnamon

Italian organic whole grain brown rice cakes, organic amaranth, sea salt
Serving Size: 4 cakes 21.3g
Total Fat 0g
Sodium 33.3mg
Total Carbohydrates 17.3g
Dietary Fiber 1.3g
Sugars 0g
Protein 1.3g
0%Vitamin A
0%Vitamin C
0%Calcium
0%Iron

Nut and Seed Butter

Dry roasted nuts and seeds - cashews, almonds, chia seeds, brazil nuts, sunflower
seeds, pumpkin seeds, hazel nuts.

Serving Size 2 tbsp (32 g)

Total Fat 16.00g
Saturated Fat 2.000g
Trans Fat 0.000g
Cholesterol 0mg
Sodium 15mg
Total Carbohydrate 9.00g
Dietary Fiber 3.0g
Sugars 1.00g
Protein 6.00g
Vitamin D-
Calcium-
Iron-
Potassium-

Wild Blueberries
Serving Size:
1cup 140g
Calories 80

Total Fat 0.2g

Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 4.2mg
Potassium 96mg
Total Carbohydrates 19.4g
Dietary Fiber 6.2g
Protein 0g
 1.7%Vitamin A
4%Vitamin C
1.8%Calcium
4.6%Iron

TCM
Temperature: cool
Channels: LU, ST, SP
Flavors: sweet, sour
Special Properties: clears heat, clears damp, eliminates toxins

Per tablespoon of coconut flakes

Fat 4g
Saturated fat 3.5g
Sodium 2.5mg
Carbohydrates 1.5g
Fiber 1g
Glucose 0.5g
Protein 0.5g
Iron 0.1mg

TCM
Temperature: warm
Channels: LI, ST, SP, HT
Flavors: sweet
Tonifies: qi, blood

Lunch

Organic Lentil by Sprague Foods with an added handful of spinach.

Ingredients:
(Organic) Water, Lentils, Onions, Carrots, Celery, Potatoes, Tomatoes, Spinach, Green beans,
Olive oil, Sea salt, Balsamic vinegar, Spices, Dehydrated onion, Dehydrated garlic,
Concentrated lemon juice.

Added spinach.

Time: 2pm
Hunger: Minimal
Why did you choose to eat that particular food? Quick and easy. I just warmed it up and put in a
thermos because i was heading up north.
Macro/Micronutrients/TCM:

Spinach
Serving Size:
1 cup (30ggrams)
Total Fat 0.1g
Sodium 24mg
Potassium 167mg
Total Carbohydrates 1.1g
Dietary Fiber 0.7g
Sugars 0.1g
Protein 0.9g
56%Vitamin A
14%Vitamin C
3%

TCM
Temperature: cool
Channels: LI, ST, LV
Flavors: sweet
Tonifies: blood, yin
Special Properties: clears heat

Per cup of soup

Fat 3.5g
Carbohydrates 28g
Fiber 7g
Sugar 2g
Protein 9g
Sodium 300mg
Potassium 350mg
Calcium 40 mg
Iron/fer 2.5mg

Portion size: 1 cup

Method of cooking: Boiled and simmered, I’m assuming.

Spices used in the preparation process: See ingredients

Dinner
Time: 5pm
Hunger level: Very hungry
Why this food? Because I was up north collecting spring water and didn’t have many quick
healthy choices.

Lettuce wrapped papa burger from A&W

Serving Size: 1 burger (215 g)

Total Fat 30.00g
Saturated Fat 12.500g
Trans Fat 1.000g
Cholesterol 95mg
Sodium 680mg
Total Carbohydrate 8.00g
Dietary Fiber 0.0g
Sugars 5.00g
Protein 29.00g
Vitamin D-
Calcium-
Iron-
Potassium-

Sweet potato fries

Serving Size 1 serving 135 g)

Total Fat 18.00g
Saturated Fat 2.000g
Trans Fat 0.000g
Polyunsaturated Fat 0.000g
Monounsaturated Fat 0.000g
Cholesterol 0mg
Sodium 115mg
Total Carbohydrate 47.00g
Dietary Fiber 6.0g
Sugars 17.00g
Protein 4.00g
Vitamin D-
Calcium-
Iron-
Potassium-

Day Seven
Sunday, November 13, 2022
Breakfast

Rice cakes with mixed nut butter topped with blueberries and coconut and cinnamon

Italian organic whole grain brown rice cakes, organic amaranth, sea salt
Serving Size: 4 cakes 21.3g
Total Fat 0g
Sodium 33.3mg
Total Carbohydrates 17.3g
Dietary Fiber 1.3g
Sugars 0g
Protein 1.3g
0%Vitamin A
0%Vitamin C
0%Calcium
0%Iron

Nut and Seed Butter

Dry roasted nuts and seeds - cashews, almonds, chia seeds, brazil nuts, sunflower
seeds, pumpkin seeds, hazel nuts.

Serving Size 2 tbsp (32 g)

Total Fat 16.00g
Saturated Fat 2.000g
Trans Fat 0.000g
Cholesterol 0mg
Sodium 15mg
Total Carbohydrate 9.00g
Dietary Fiber 3.0g
Sugars 1.00g
Protein 6.00g
Vitamin D-
Calcium-
Iron-
Potassium-

Wild Blueberries
Serving Size:
1cup 140g
Calories 80

Total Fat 0.2g

Saturated Fat 0g
Trans Fat 0g
 Polyunsaturated Fat 0.1g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 4.2mg
Potassium 96mg
Total Carbohydrates 19.4g
Dietary Fiber 6.2g
Protein 0g
1.7%Vitamin A
4%Vitamin C
1.8%Calcium
4.6%Iron

TCM

Temperature: cool
Channels: LU, ST, SP
Flavors: sweet, sour
Special Properties:
clears heat, clears damp, eliminates toxins

Per tablespoon of coconut flakes

Fat 4g
Saturated fat 3.5g
Sodium 2.5mg
Carbohydrates 1.5g
Fiber 1g
Glucose 0.5g
Protein 0.5g
Iron 0.1mg

TCM
Temperature: warm
Channels: LI, ST, SP, HT
Flavors: sweet
Tonifies: qi, blood

Lunch - SKIPPED

Dinner - LEFTOVERS

Time: 5:30
Hunger level: Very Hungry
Why that food? Because I ordered from a friend's restaurant during the week and had leftovers.
I know Molokhia healthy since I grew up eating it at egyptian friends homes.

All I know is Molokhia is jute mallow, a slimy green, in chicken broth and you eat it on rice. It has
lots of garlic. I get added chicken. I love that they cook with ghee at this restaurant.

Not entirely sure how to calculate the nutritional value since I don’t really know what's in it, how
much or how it’s cooked. I should learn though because I love it.