Sample 3-day Menu: Omnivore

Sample 3-day Menu: Omnivore

Sample 3-day Menu: Omnivore

DAY 1
2 fried eggs		0
½ avocado		1.8
½ C spinach		0.2
½ C melon balls		7
TOTAL MEAL           SNACK		9
10 green olives		0
½ C sliced carrots		5
TOTAL MEAL           LUNCH		5
3 oz. roasted chicken		0
14 walnuts		3
2 0z. goat cheese		0.6
3 C mixed greens		1.2
5 cherry tomatoes		2.2
½ C sliced cucumber		1
2 Tbsp. Greek vinaigrette		2
TOTAL MEAL           SNACK		10
1 date		5
20 almonds		2
TOTAL MEAL           DINNER        Fajitas:		7
3 oz. broiled skirt steak		0
¼ C sautéed onion		4.5
¼ C sautéed peppers		1
¼ C sautéed mushrooms		2.3
½ C sautéed greens		2
2 tbsp. chipotle dressing		2
TOTAL MEAL		12

TOTAL CARBS PER DAY: 43

DAY 2

BREAKFAST                                     Net Carbs

       Smoothie (blend together)

2 C fresh greens	1
1 scoop of protein (Vega)*	5
1 tbsp. nut butter	2.4
½ C berries	3
TOTAL MEAL                           SNACK	11.5
2 stalks of celery	1.6
2 tbsp. peanut or almond butter	5
TOTAL MEAL                           LUNCH        Lettuce wraps:	6.5
2 beef burger patties	0
4 leaves of romaine lettuce	0
4 slices of cheddar cheese	0.4
1 tomato	3.3
1 tbsp. mayonnaise	0
1 tbsp. Dijon mustard	1
½ C sprouts	0.2
TOTAL MEAL                           SNACK	5
1 tbsp. hummus	2.3
5 cherry tomatoes	2.2
½ C jicama	2.5
TOTAL MEAL                           DINNER        Shakshuka:	7
2 eggs poached in	0
½ C cooked tomatoes	8.6
½ C steamed broccoli	1.7
½ C steamed spinach	2.2
¼ C sautéed peppers	1
1 oz. grated parmesan cheese	0.9
TOTAL MEAL	14.5

TOTAL CARBS PER DAY: 45

Sample 3-day Menu: Omnivore

DAY 3

2 scrambled eggs		0
½ C strawberries		3.6
½ avocado		1.8
½ C spinach-raw		0.2
TOTAL MEAL                           SNACK		5.5
½ C Greek yogurt		3.5
TOTAL MEAL                           LUNCH		3.5
½ C chopped bell peppers		2.1
4 C mixed greens		1.6
10 olives		0
1 oz shredded mozzarella cheese		0.6
¼ C black beans		6.5
1 tomato		3.3
2 Tbs ranch dressing		1
TOTAL MEAL           SNACK		15
1 C sliced cucumber		2
10 walnut halves		2
TOTAL MEAL           DINNER		4
3 oz. roasted chicken		0
½ C zucchini cooked		1.5
1 steamed med. artichoke		7
½ C asparagus		2
Greek vinaigrette		2
TOTAL MEAL		12

TOTAL CARBS PER DAY: 40