Sample 3-day Menu: Pescatarian

Sample 3-day Menu:

Pescatarian

Sample 3-day Menu: Pescatarian

DAY 1

               2 fried eggs                                                  0

               ½ avocado                                                   1.8

               ½ C spinach                                                0.2

               ½ C melon balls                                         7

               TOTAL MEAL                                         9

SNACK

               1 C sliced cucumber                                  2

               10 walnut halves                                        2

               TOTAL MEAL                                         4

LUNCH

               6 stalks asparagus                                     2.4

               10 walnuts                                                    2

• oz parmesan cheese                     1.8
• C romaine lettuce                         1.2

               Can of anchovies                                        0

               Caesar dressing                                          2

               TOTAL MEAL                                         9.5

SNACK

               1 date                                                             5

 20 almonds    2  TOTAL MEAL   7

DINNER

              4 oz. salmon steak                                      0

               1 C green beans                                          5.8

               ½ C spaghetti squash                              4

               ¼ C basil pesto                                          1

               TOTAL MEAL                                         11

TOTAL CARBS PER DAY: 40.5

DAY 2

BREAKFAST                                     Net Carbs

       Smoothie (blend together)

2 C fresh blended greens		1
1 scoop of protein (Vega)*		5
1 tbsp. nut butter		2.4
½ C berries		3
TOTAL MEAL                           SNACK		11.5
2 hard boiled eggs		0
TOTAL MEAL                           LUNCH		0
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 tbsp. ranch dressing		1
TOTAL MEAL           SNACK		15
1 tbsp. hummus		2.3
5 cherry tomatoes		2.2
½ C jicama		2.5
TOTAL MEAL           DINNER		7
Baked cod		o
2 tbsp. herb butter		0
1 C steamed broccoli		3.4
¼ C steamed carrots		5
1 steamed artichoke		7
TOTAL MEAL		15.5

TOTAL CARBS PER DAY: 49

Sample 3-day Menu: Pescatarian

DAY 3

         BREAKFAST                                    Net Carbs

2 scrambled eggs	0
½ C strawberries	3.6
½ avocado	1.8
½ C raw spinach	0.2
TOTAL MEAL                           SNACK	5.5
2 stalks of celery	1.6
2 tbsp. peanut or almond butter	5
TOTAL MEAL                           LUNCH	6.5
3 oz. smoked salmon	0
½ C raw fennel	1.8
5 cherry tomatoes	2.2
2 oz. goat cheese	0.6
½ C roasted butternut squash	7.9
3 C arugula	1.2
Mustard vinaigrette	2
TOTAL MEAL                           SNACK	16
½ C Greek yogurt	3.5
TOTAL MEAL                           DINNER	3.5
½ C cooked quinoa	10
½ C chopped zucchini	1.5
6 shrimp	0
½ C asparagus	4.6
Greek vinaigrette	2
TOTAL MEAL	18

TOTAL CARBS PER DAY: 48.5