FOOD JOURNAL

WEEK 1

Breakfast Snack Lunch Snack Dinner

STEAM/ROASTED
500ML
MONDAY

SALAD, ADD VEGETABLES

FRUITS,
WATER NUTS,RYE BEETROOT TO FRUITS, NUTS, AND/ OR SOUP
MUST CONTAIN
RYE CRACKERS,
JUICE/ CRACKERS, THE SALAD. SOURDOUGH GREENS EG
SOURDOUGH 500ML WATER SPINACH,KALE,
SMOOTHIE BREAD
BREAD OR SALAD
500ML WATER

STEAM/ROASTED
500ML
TUESDAY

VEGETABLES
FRUITS, AND/ OR SOUP
WATER NUTS,RYE
FRUITS, NUTS,
MUST CONTAIN
SALAD/SOUP RYE CRACKERS,
JUICE/ CRACKERS,
500ML WATER SOURDOUGH
GREENS EG
SOURDOUGH SPINACH,KALE,
SMOOTHIE BREAD
BREAD OR SALAD
500ML WATER
WEDNESDAY

STEAM/ROASTED
500ML VEGETABLES
FRUITS, AND/ OR SOUP
WATER NUTS,RYE SALAD/SOUP
FRUITS, NUTS,
MUST CONTAIN
RYE CRACKERS,
JUICE/ CRACKERS, 500ML WATER SOURDOUGH
GREENS EG
SOURDOUGH SPINACH,KALE,
SMOOTHIE BREADS
BREAD OR SALAD
500ML WATER

STEAM/ROASTED
THURSDAY

VEGETABLES
500ML FRUITS,
FRUITS, NUTS, AND/ OR SOUP
NUTS,RYE SALAD/SOUP
WATER RYE CRACKERS,
MUST CONTAIN
CRACKERS, 500ML WATER GREENS EG
JUICE/ SOURDOUGH
SOURDOUGH SPINACH,KALE,
BREAD OR SALAD
SMOOTHIE BREADS
500ML WATER

STEAM/ROASTED
500ML VEGETABLES
FRIDAY

FRUITS, AND/ OR SOUP

WATER NUTS,RYE SALAD/SOUP FRUITS, NUTS,
MUST CONTAIN
RYE CRACKERS,
JUICE/ CRACKERS, 500ML WATER
SOURDOUGH
GREENS EG
SOURDOUGH SPINACH,KALE,
SMOOTHIE BREAD OR SALAD
BREAD
500ML WATER

STEAM/ROASTED
SATURDAY

500ML VEGETABLES
FRUITS, SALAD/SOUP AND/ OR SOUP
WATER NUTS,RYE 500ML WATER
FRUITS, NUTS,
MUST CONTAIN
RYE CRACKERS,
JUICE/ CRACKERS,
SOURDOUGH
GREENS EG
SOURDOUGH SPINACH,KALE,
SMOOTHIE BREAD
BREAD OR SALAD
500ML WATER

STEAM/ROASTED
500ML VEGETABLES
SUNDAY

FRUITS, AND/ OR SOUP

WATER NUTS,RYE SALAD/SOUP FRUITS, NUTS,
MUST CONTAIN
RYE CRACKERS,
JUICE/ CRACKERS, 500ML WATER SOURDOUGH
GREENS EG
SOURDOUGH SPINACH,KALE,
SMOOTHIE BREAD
BREAD OR SALAD
500ML WATER
 WEEK 2

Breakfast Snack Lunch Snack Dinner

STEAM/ROASTED
500ML
MONDAY

SALAD, ADD VEGETABLES

WATER BEETROOT TO FRUITS, NUTS, AND/ OR SOUP
MUST CONTAIN
RYE CRACKERS,
JUICE/ FRUITS/NUTS THE SALAD. SOURDOUGH GREENS EG
500ML WATER SPINACH,KALE,
SMOOTHIE BREAD OR SALAD
500ML WATER

500ML
TUESDAY

STEAM/ROASTED
VEGETABLES AND/ OR
WATER FRUITS, NUTS, SOUP
MUST CONTAIN GREENS
SALAD/SOUP RYE CRACKERS,
JUICE/ FRUITS/NUTS
500ML WATER SOURDOUGH
EG SPINACH,KALE, OR
SALAD

SMOOTHIE
500ML WATER
BREAD
WEDNESDAY

STEAM/ROASTED
500ML VEGETABLES
AND/ OR SOUP
WATER SALAD/SOUP
FRUITS, NUTS,
MUST CONTAIN
RYE CRACKERS,
JUICE/ FRUITS/NUTS 500ML WATER SOURDOUGH
GREENS EG
SPINACH,KALE,
SMOOTHIE BREAD OR SALAD
500ML WATER

STEAM/ROASTED
THURSDAY

VEGETABLES
500ML FRUITS, NUTS, AND/ OR SOUP
SALAD/SOUP
WATER RYE CRACKERS,
MUST CONTAIN
FRUITS/NUTS 500ML WATER GREENS EG
JUICE/ SOURDOUGH SPINACH,KALE,
BREAD OR SALAD
SMOOTHIE 500ML WATER

STEAM/ROASTED
500ML VEGETABLES
FRIDAY

AND/ OR SOUP
WATER SALAD/SOUP FRUITS, NUTS,
MUST CONTAIN
RYE CRACKERS,
JUICE/ FRUITS/NUTS 500ML WATER
SOURDOUGH
GREENS EG
SPINACH,KALE,
SMOOTHIE BREAD OR SALAD
500ML WATER

STEAM/ROASTED
SATURDAY

500ML VEGETABLES
SALAD/SOUP AND/ OR SOUP
WATER 500ML WATER
FRUITS, NUTS,
MUST CONTAIN
RYE CRACKERS,
JUICE/ FRUITS/NUTS SOURDOUGH
GREENS EG
SPINACH,KALE,
SMOOTHIE BREAD OR SALAD
500ML WATER

STEAM/ROASTED
500ML VEGETABLES
SUNDAY

AND/ OR SOUP
WATER SALAD/SOUP FRUITS, NUTS,
MUST CONTAIN
RYE CRACKERS,
JUICE/ FRUITS/NUTS 500ML WATER SOURDOUGH
GREENS EG
SPINACH,KALE,
SMOOTHIE BREAD OR SALAD
500ML WATER
 WEEK 3

Breakfast Snack Lunch Snack Dinner

STEAM/ROASTED
500ML
MONDAY

SALAD, ADD VEGETABLES

WATER BEETROOT TO
AND/ OR SOUP
MUST CONTAIN
FRUITS, NUTS,
JUICE/ FRUITS/NUTS THE SALAD. RYE CRACKERS GREENS EG
500ML WATER SPINACH,KALE,
SMOOTHIE OR SALAD
500ML WATER

STEAM/ROASTED
500ML
TUESDAY

VEGETABLES
AND/ OR SOUP
WATER SALAD MUST CONTAIN
FRUITS, NUTS,
JUICE/ FRUITS/NUTS 500ML RYE CRACKERS
GREENS EG
SPINACH,KALE,
SMOOTHIE WATER OR SALAD
500ML WATER
WEDNESDAY

STEAM/ROASTED
500ML VEGETABLES
SALAD AND/ OR SOUP
WATER
500ML FRUITS, NUTS,
MUST CONTAIN
JUICE/ FRUITS/NUTS RYE CRACKERS
GREENS EG
WATER SPINACH,KALE,
SMOOTHIE OR SALAD
500ML WATER

STEAM/ROASTED
THURSDAY

VEGETABLES
500ML SALAD AND/ OR SOUP
WATER 500ML FRUITS, NUTS,
MUST CONTAIN
FRUITS/NUTS GREENS EG
JUICE/ WATER RYE CRACKERS SPINACH,KALE,
OR SALAD
SMOOTHIE 500ML WATER

STEAM/ROASTED
500ML VEGETABLES
FRIDAY

AND/ OR SOUP
WATER SALAD FRUITS,NUTS, MUST CONTAIN
JUICE/ FRUITS/NUTS 500ML JUICE, 500ML GREENS EG
WATER SPINACH,KALE,
SMOOTHIE WATER OR SALAD
500ML WATER

STEAM/ROASTED
SATURDAY

500ML VEGETABLES
SALAD AND/ OR SOUP
WATER
500ML FRUITS,NUTS, MUST CONTAIN
JUICE/ FRUITS/NUTS JUICE, 500ML GREENS EG
WATER WATER SPINACH,KALE,
SMOOTHIE OR SALAD
500ML WATER

STEAM/ROASTED
500ML SALAD, ADD VEGETABLES
SUNDAY

AND/ OR SOUP
WATER BEETROOT TO FRUITS,NUTS, MUST CONTAIN
JUICE/ FRUITS/NUTS THE SALAD JUICE, 500ML GREENS EG
WATER SPINACH,KALE,
SMOOTHIE 500ML WATER OR SALAD
500ML WATER
 RECIPES IDEAS
CHICKPEA SALAD

INGREDIENTS
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
2 TABLESPOONS FRESH LEMON JUICE
1 GARLIC CLOVE, GRATED
1 TEASPOON DIJON MUSTARD
1 TEASPOON SEA SALT
3 CUPS COOKED CHICKPEAS, DRAINED AND RINSED
2 CUPS MIXED YELLOW AND RED GRAPE TOMATOES, HALVED
½ ENGLISH CUCUMBER, DICED
½ CUP PICKLED RED ONIONS
½ CUP KALAMATA OLIVES, PITTED AND HALVED
½ CUP CHOPPED FRESH PARSLEY
¼ CUP CHOPPED FRESH DILL
¼ CUP CHOPPED FRESH MINT, PLUS WHOLE MINT LEAVES FOR GARNISH
FRESHLY GROUND BLACK PEPPER

INSTRUCTIONS

IN A LARGE BOWL, WHISK TOGETHER THE OLIVE OIL, LEMON JUICE, GARLIC, MUSTARD, SALT,
AND SEVERAL GRINDS OF PEPPER.
ADD THE CHICKPEAS, TOMATOES, CUCUMBER, PICKLED ONIONS, AND OLIVES AND TOSS TO COAT.
ADD THE PARSLEY, DILL, AND MINT AND TOSS AGAIN.
SEASON TO TASTE, GARNISH WITH FRESH MINT LEAVES, AND SERVE.

BUTTER NUT SQUASH SOUP

INGREDIENTS

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

1 LARGE YELLOW ONION, CHOPPED
½ TEASPOON SEA SALT
1 (3-POUND) BUTTERNUT SQUASH, PEELED, SEEDED, AND CUBED
3 GARLIC CLOVES, CHOPPED
1 TABLESPOON CHOPPED FRESH SAGE
½ TABLESPOON MINCED FRESH ROSEMARY
1 TEASPOON GRATED FRESH GINGER
3 TO 4 CUPS VEGETABLE BROTH
FRESHLY GROUND BLACK PEPPER

INSTRUCTIONS

HEAT THE OIL IN A LARGE POT OVER MEDIUM HEAT. ADD THE ONION, SALT, AND SEVERAL
GRINDS OF FRESH PEPPER AND SAUTÉ UNTIL SOFT, 5 TO 8 MINUTES. ADD THE SQUASH AND
COOK UNTIL IT BEGINS TO SOFTEN, STIRRING OCCASIONALLY, FOR 8 TO 10 MINUTES.
ADD THE GARLIC, SAGE, ROSEMARY, AND GINGER. STIR AND COOK 30 SECONDS TO 1 MINUTE,
UNTIL FRAGRANT, THEN ADD 3 CUPS OF THE BROTH. BRING TO A BOIL, COVER, AND REDUCE
HEAT TO A SIMMER. COOK UNTIL THE SQUASH IS TENDER, 20 TO 30 MINUTES.

LET COOL SLIGHTLY AND POUR THE SOUP INTO A BLENDER, WORKING IN BATCHES IF
NECESSARY, AND BLEND UNTIL SMOOTH. IF YOUR SOUP IS TOO THICK, ADD UP TO 1 CUP MORE
BROTH AND BLEND. SEASON TO TASTE AND SERVE WITH PARSLEY

CREAM OF BROCCOLI SOUP

2 SMALL OR 1 LARGE WHITE ONION, DICED (300 G, APPROX. 2 CUPS)

4 CLOVES GARLIC, MINCED (20 G)
2 CARROTS, PEELED AND CHOPPED (175 G, APPROX. 1 CUP)
2 RIBS CELERY, CHOPPED (75 G, APPROX. 1 CUP)
6 CUPS CHOPPED BROCCOLI (450 G)
3 CUPS VEGETABLE STOCK (750 ML)
1 CUP COCONUT MILK 250 ML)
SALT AND PEPPER, TO TASTE
SAUTE THE VEGGIES. ADD THE ONION, GARLIC, CARROTS AND CELERY TO A POT WITH A FEW
TABLESPOONS OF THE VEGETABLE STOCK AND COOK UNTIL THEY START TO SOFTEN AND
BECOME FRAGRANT, ABOUT 6-7 MINUTES.
ADD INGREDIENTS AND SIMMER. ADD THE BROCCOLI, STOCK AND COCONUT MILK AND SIMMER
OVER MEDIUM HEAT UNTIL ALL THE VEGGIES ARE SOFT AND TENDER, ABOUT 15-20 MINUTES.
BLEND SOUP. CAREFULLY POUR THE SOUP INTO A BLENDER AND PROCESS UNTIL SMOOTH, OR
USE AN IMMERSION BLENDER IN THE POT. IF YOU PREFER A CHUNKY SOUP, LEAVE A FEW
SCOOPS OF VEGGIES BEHIND IN THE POT THEN POUR THE BLENDED SOUP BACK IN TO THE POT
AND MIX TOGETHER.
SEASON
WITH SALT AND PEPPER, IF NEEDED. SERVE RIGHT AWAY.
 RECIPES IDEAS

GREEN SMOOTHIE

INGREDIENTS

1/2 FROZEN BANANA

PEELED
4 CUPS FRESH SPINACH
JUICE FROM 1/2 A
LEMON
1/2 CUP ORANGE JUICE
1 CUP WATER

INSTRUCTIONS

ADD ALL OF THE INGREDIENTS TO A

BLENDER OR NUTRIBULLET AND BLEND
UNTIL COMPLETELY SMOOTH.

BREAKFAST BANANA BLUEBERRY SMOOTHIE

INGREDIENTS

1 VERY RIPE BANANA, BROKEN INTO CHUNKS

1 CUP FROZEN BLUEBERRIES
½ TO 1 CUP WATER
½ CUP FRESH OR FROZEN BABY SPINACH LEAVES (OPTIONAL, BUT DO TRY!)
1 TABLESPOON GROUND FLAXSEED
¼ TO ½ TEASPOON GROUND CINNAMON, TO TASTE (OPTIONAL)
½ CUP ICE (OPTIONAL)
HONEY, AGAVE NECTAR TO TASTE (OPTIONAL)

INSTRUCTIONS

PUT THE BANANA, FROZEN BLUEBERRIES, ½ CUP MILK BEVERAGE, SPINACH, SEED MEAL
OR SEEDS, AND CINNAMON (IF USING) IN YOUR BLENDER. BLEND UNTIL SMOOTH,
ABOUT 1 MINUTE.
FOR A THINNER SMOOTHIE, BLEND IN UP TO ½ CUP MORE MILK BEVERAGE. FOR A
FROSTIER TREAT, BLEND IN THE ICE.
TASTE TEST AND BLEND IN SWEETENER, IF DESIRED.
POUR INTO 1 OR 2 GLASSES TO SERVE IMMEDIATELY.

NUTS - NO SALT
DRINKS - SPRING WATER, HERBAL
TEA, FRESH JUICE
SEASONING - ALL NATURAL FRESH
OR DRIED HERBS
SALAD - NO ICEBERG LETTUCE,
CROUTONS OR STORE BOUGHT
DRESSINGS
NO MORE THAN 2 SLICES OF
SOURDOUGH BREAD PER DAY