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Day 8:
Breakfast:
Ingredients:
You can mix the cucumber in the cottage cheese or you can separate them.
Lunch:
Ingredients:
Snack:
Makes about 12. Eat 2 of them for 1 snack, place the rest in the freezer for a yummy snack on the go.
Ingredients:
Mix all together and make into 1 inch balls, eat right away or place in the freezer.
Dinner:
Ingredients:
1 Lettuce Wrap
c. (62g) Hummus
1/3 c. (35g) Baby Greens
4 slices Cucumber
c. (92g) Cooked Quinoa
1 Bell Pepper, sliced
Hummus Dip:
1 serving = cup (store in fridge for snacking the rest of the week)
Snack:
Day 9:
Breakfast:
Southwest Scramble:
Ingredients:
2 Eggs
c. (45g) Chopped Peppers
Onions
A Pinch of Cayenne Pepper or Habanero Pepper
c. (15g) Black Beans
c. (55g) Spinach
c. (5g)Cilantro (optional)
Dollop of Plain Greek Yogurt (optional).
1. Put veggies, peppers, spice, and spinach in skillet, cook until spinach is wilted, add eggs
and beans. Cook until eggs are done. Top with cilantro and Greek yogurt.
2. c. (50g) strawberries
Snack:
Indian Lassi:
You can add vanilla or mint extract for an extra kick of flavor.
Lunch:
Ingredients:
1. In pan, add 1 tsp. olive oil, zucchini, red bell pepper, chicken and minced Serrano pepper.
Cook until chicken browns and is fully cooked. Add pad thai sauce. You can top with
fresh basil for a fresh kick
2. Eat with c. (50g) fruit.
Vegetarian Option: Instead of using chicken, replace with red kidney beans
Snack:
Ingredients:
2 broiled eggs
1 slc. Ezekiel bread topped with 1 tbsp. of almond or peanut butter sprinkled with
cinnamon.
Dinner:
Pasta Dish:
Copyright 2014 Danette May and Mindful Health, LLC
Page | 5
Ingredients:
Saut mushrooms, olive oil and chicken together until mushrooms are lightly browned. Place on
top of cooked pasta and top with fresh basil and lemon juice.
Snack:
Berry Delight:
c. (120g) Greek Yogurt topped w/ c. (25g) Berries and 1 tsp. of Stevia (optional).
Day 10:
Breakfast:
Banana Pancakes:
Ingredients:
2 Egg Whites
Mashed Banana
1 tsp. Cinnamon
2 tbsp. Water
1. Mix together Heat skillet and pour mixer. Heat and brown on both sides.
2. - c. (45g) veggies of choice on the side (cucumbers or carrots are my favorite) or drink
1 scoop of Isa-greens (Isagenix greens)-you can order
*Isa-greens is a superfood you use with water to ensure you are getting all your pre- and pro- biotics, as well
as loaded with green superfoods and nutrients. I use this all the time when I travel or I dont want to chew
veggies in the morning.
Copyright 2014 Danette May and Mindful Health, LLC
Page | 6
Snack:
Veggie Dip:
Ingredients:
Lunch:
Southwest Wrap:
Ingredients:
1 Lettuce Wedge
c. (40g) Shredded Lettuce
1/3 c. (20g) Black Beans
c. (65g) Cubed Cooked Chicken (optional)
1/8 c. (15g) Diced Red Onion and Cilantro
1 tbsp. Salsa, Lime to taste.
Place all ingredients in lettuce wedge and enjoy with 1 fruit of choice.
Snack:
Ingredients:
Mix quinoa with salt and pepper for a savory taste or cinnamon and a small amount of stevia for
a sweet taste.
Dinner:
Sauce Ingredients:
c. (60ml) Tamari
c. (60ml) Dry Sherry
1 tbsp. Coconut Oil
1 tbsp. Fresh Ginger (can use powder as well)
2 Cloves of Garlic.
Mix all together. Place 3 oz. (85g) salmon in marinade (can add more salmon if you are having
company). Place in fridge for 2 hours. Grill the fish in the oven under broil for 3-4 mins. on each
side.
Vegetarian Option:
Ingredients:
c. (100g) Chickpeas
c. (65g)Raw Walnuts
tsp. Corriander
tsp. Paprika
Pulse all the above ingredients in a food processor. Dont over process. You want it to have a
chunky texture.
Lime
1 c. (980g) chopped romaine lettuce. Top with 1/4-1/2 c. (55- 110g) fresh salsa, and then take
your chickpea taco meat and put it on top and top with 1/2 c. (75g) avocado and chili lime
dressing.
Snack:
Mango Smoothie:
Ingredients:
Ingredients:
Snack:
Copyright 2014 Danette May and Mindful Health, LLC
Page | 9
Hummus Dip:
1 serving = cup (store in fridge for snacking the rest of the week)
Lunch:
Tuna Sandwich:
Ingredients:
1 Lettuce Wedge
3 oz. (85g) Tuna, drained
2 tbsp. Plain Greek Yogurt
1 tsp. Dijon Mustard or Regular
1 tsp. Fresh Chives
1/8 c. (10g) Diced Fresh or Fried Fennel
Vegetarian Option: Instead of 3 oz. (85g) tuna, use red kidney, chickpea or black beans.
Snack:
Kefir Smoothie:
c. (120g) Kefir mixed with a small Handful of Sunflower Seeds or Seed of choice.
With a side of: 1 slice of Ezekiel bread with 2 tsp. of almond or peanut butter.
Dinner:
Ingredients:
1. Mix salt and pepper in with the crushed walnuts. Put the chicken in nuts and coat both
sides. Put 3 tbsp. olive oil in the skillet and saut chicken breast about 3 mins. on each
side until lightly brown.
2. Pour the lemon juice into the skillet, bring to a boil. Let the chicken simmer in the liquid
for 5 mins. Garnish with lemon and parley.
Ingredients:
Mix all ingredients and add lemon and sea salt to taste.
Snack:
c. (120g) Cottage Cheese with c. (55g) Pears sliced and cinnamon sprinkled on top.
Day 12
Breakfast:
Yummy Yogurt:
Ingredients:
c. (120g) Plain Greek Yogurt mixed with a Handful of Chopped Nuts of choice
c. (25g) Fruit.
c.(40g) Sliced Veggies.
Snack:
Veggie Dip:
Ingredients:
c. (120g) Plain Greek Yogurt mixed w/ a Handful of Fresh Basil and Cilantro and a
Pinch of Cayenne Pepper.
c. (25g) Sliced Celery to dip
Lunch:
Ingredients:
Dinner:
For those nights when you just dont have the time.
Ingredients:
Snack:
For the remainder of the 18 days on this program, I recommend continuing to start your day with
the detox drink: Lemon Water and Cayenne Pepper & Braggs Apple Cider Vinegar. This morning
drink is perfect for starting each and every day.
Day 13:
Breakfast
Banana Walnut Quinoa with a Side of Yogurt or Egg Whites with Salsa:
Ingredients:
Vegetarian Option: Have 1 c. (190g) of quinoa total instead of the egg whites.
Snack:
Ingredients:
Ice
Lunch:
Copyright 2014 Danette May and Mindful Health, LLC
Page | 14
Grapefruit Summer Salad:
Ingredients:
Avocado, sliced
3 oz. (85g) Cooked Chicken or any meat source that sounds good from the shopping
list.
Line your salad plate with lettuce. Lay avocado, grapefruit, and strawberries over salad and
sprinkle lightly with dressing.
NOTE: This great salad is perfect on those hot summer days when everything sounds heavy and
cooking sounds hot. Try this out and stay on track with your goals.
Snack:
Ingredients:
Dinner:
Ingredients:
Brush yellow tuna with olive oil, chili powder, ground cumin, and pepper. Grill until desired
doneness. Can be lightly seared or cooked well. Top with (55ml) cup fresh salsa and serve
with a cantaloupe wedge.
Vegetarian Option: Use 1 large Portobello mushroom. Brush with all ingredients listed above
and cook on grill or skillet for 5 minutes on each side. Top with fresh salsa
Ingredients:
1 Jalapeno
1 Medium Onion
2 Cloves of Garlic
Snack:
2 hardboiled eggs. To boil the eggs: Place in a pot on stove with water and boil for
approx. 9 minutes.
Day 14:
AM: Lemon, Cayenne, apple cider vinegar drink Drink 2 servings of dandelion tea.
Breakfast:
Chocolate Oatmeal:
Ingredients:
c. (25g) Oats (approx. cup dry oats with 1/2 cup (120ml) water added) then cooked
NOTE: If you are trying to lose weight or trying to lose the last 10 pounds, take out the chocolate
chips and add 1 tsp. Stevia & add tsp. of cocoa powder.
To add a protein source, you can add 1 scoop of chocolate whey protein or you can add 3 oz.
(85g) Greek yogurt or eggs to the side. You can top oatmeal with - cup (25g-50g) cherries,
berries, or bananas.
Snack:
Ingredients:
c. (110g) Kale Or Use 1 Scoop Of Greens Powder Mix (email me if you want to order)
6 Ice Cubes
Lunch:
Ingredients:
1 tbsp. Plain Greek Yogurt With Oregano, Chili Powder or Whatever Sounds Good.
Top your tortilla with alfredo sauce, artichoke, and chicken. Sprinkle feta cheese on top and bake
it on 375-(190 Celsius) degrees for approximately 8 minutes (until cheese melts and sauce is
warm).
Snack:
Cookie Dough:
Eat 2 balls
Ingredients:
c. (25g) Oats
1 tsp. Cinnamon
1 tsp. Vanilla
Mix all above ingredients. Make into 1-inch balls, place in the freezer, and enjoy!
Dinner:
Curry Quinoa:
Ingredients:
c. (45g) Quinoa
Cook quinoa according to package directions. Remove from heat, and let stand 10 minutes. Fluff
with a fork and add c. (75g) shredded carrots, 2 tbsp. dried cranberries, c. (50g) canned
chickpeas and curry powder. Eat c. as your starch option.
Vegetarian Option: Leave out the chicken. You can top with 2 tbsp. hemp or chia seeds if desired
Snack:
NOTE: You will need a Blentec blender or Vitamix to make this recipe.
Ingredients:
c. (90g) Honey
Banana
2 c. Ice Cubes
Enjoy!