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 mushrooms2.3
                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                           SNACK11.5
       2 stalks of celery                          1.6
      2 tbsp. peanut or almond butter5
       TOTAL MEAL                           LUNCH        Lettuce wraps:6.5
                2 beef burger patties         0
                4 leaves of romaine lettuce0
                4 slices of cheddar cheese0.4
                1 tomato                                3.3
               1 tbsp. mayonnaise             0
               1 tbsp. Dijon mustard        1
                ½ C sprouts                        0.2
       TOTAL MEAL                           SNACK5              
        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 cheese0.9
       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                           SNACK5.5
       ½ C Greek yogurt                       3.5
       TOTAL MEAL                           LUNCH3.5
       ½ C chopped bell peppers       2.1
       4 C mixed greens                        1.6
       10 olives                                         0
       1 oz shredded mozzarella cheese0.6
       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