Bezpłatny fragment - My 23 Years with Hashimoto's

Contents

— Introduction

— Early Days with Hashimoto’s: My Journey to Diagnosis and Self-Awareness — p. 4

— Habits for Hashimoto’s — p. 9

— Essential Supplements for Hashimoto’s — p. 11

— Nutrition Plan for Hashimoto’s — p. 14

— Calculating Your Daily Caloric Needs — p. 15

— 90-Day Meal Plan and Recipes — p. 16

— Week 1 Meal Plan & Recipes

— Week 1 Grocery List — p. 35

— Week 2 Meal Plan & Recipes — p. 37

— Week 2 Grocery List — p. 52

— Week 3 Meal Plan & Recipes — p. 54

— Week 3 Grocery List — p. 68

— Week 4 Meal Plan & Recipes

— Week 4 Grocery List

— Week 5 Meal Plan & Recipes

— Week 5 Grocery List

— Week 6 Meal Plan & Recipes

— Week 6 Grocery List

— Week 7 Meal Plan & Recipes

— Week 7 Grocery List

— Week 8 Meal Plan & Recipes

— Week 8 Grocery List

— Week 9 Meal Plan & Recipes

— Week 9 Grocery List

— Week 10 Meal Plan & Recipes

— Week 10 Grocery List

— Week 11 Meal Plan & Recipes

— Week 11 Grocery List

— Week 12 Meal Plan & Recipes

— Week 12 Grocery List

— Caloric Content of Selected Diet Recipes

— Conclusion

— A Note from the Author

---

1. Introduction

The year is 2000, and I am 24 years old — a vibrant, energetic girl who has just become a woman and the mother of a wonderful son. God has granted me the greatest gift I could ever imagine.

Yet alongside the joy of my son’s birth came an autoimmune disease: Hashimoto’s. Quietly, it began stripping away my zest for life. The diagnosis, delivered right after I gave birth, felt like a sentence. At such a young age, I felt as though something was slowly consuming me from within; the sheer weight of my own thoughts was overwhelming.

Because of this, I chose to ignore it. Consumed with caring for my baby’s health, I paid no attention to my own illness. I had no idea — nor was I aware — of the silent havoc this condition was wreaking inside my young body every single day.

Every new symptom felt like a hidden enemy, subtly robbing me of the joy of living.

Years passed, and I couldn’t comprehend my state of mind — the deep depression and lack of happiness. The doctor simply prescribed antidepressants and left it at that. As a young woman, I was perpetually exhausted and utterly miserable. I couldn’t grasp what was happening, assuming it was just a normal reaction to raising a toddler and managing the endless duties of motherhood.

When my son turned two, I decided to break free from this void and fight for my life. Starting university gave me a fresh breath of hope. I believed that doing something for my personal growth would make me feel better. I couldn’t have been more wrong. My deep sense of unhappiness was rooted far within me. Even though I possessed a lively spirit and youth on my side, I felt like a butterfly trying to fly with constant, heavy fatigue.

2. Early Days with Hashimoto’s: My Journey to Diagnosis and Self-Awareness

The first symptoms appeared quite quickly. My body went haywire: first, I lost 35 lbs (18 kg), followed by rapid heart palpitations. I was confused because, aside from performing an ECG, the doctors didn’t look for the root cause of my condition, simply claiming it was a hormonal storm after pregnancy. I began my fight to find help, switching clinics twice. It was only at the third clinic that I found a doctor with a true calling. During my very first visit, she thoroughly asked about how I was feeling and unequivocally stated that it was Hashimoto’s. To get the full picture, she ordered tests for antibodies, FT4, and TSH. She was right — my condition was the onset of the disease.

I write about this because the most important thing in an illness is a proper diagnosis based on lab tests.

Following the correct diagnosis, I visited an endocrinologist every three months, who prescribed the appropriate dose of Euthyrox based on my TSH results.

Over time, more symptoms began to pile on — such as depression, dizziness, headaches, lack of focus, brain fog, constant fatigue, heavy bleeding, anemia, insomnia, low blood pressure, stomach pain, bloating, diarrhea, constipation, hair loss, dry skin, a feeling of fluid pressure in my head, muscle and joint pain, anxiety, fear, heart palpitations, and excruciating, multi-day migraines.

Over the years, I landed in the emergency room multiple times with various symptoms, encountering specialists who tried to convince me I had high blood pressure and prescribed hypertension medication. I refused to take blood pressure-lowering drugs. Eventually, I went to a new doctor who had taken over the practice from my longtime physician after she retired. He also attempted to prescribe me high blood pressure medication, but thanks to my persistence, I challenged his approach: instead of taking the pills, I agreed to monitor my blood pressure twice a day for a full week.

It turned out that I naturally have low blood pressure, and taking those medications could have sent me into shock with readings around 95/65.

For years, I searched for natural solutions so I wouldn’t have to rely on heavy pharmaceuticals.

My first discovery for dizziness was MagneB6 (one tablet three times a day) alongside water infused with fresh orange or lemon slices.

For heart palpitations, morning breathwork meditation, a daily walk (at least 6,000 steps), and spending an hour connecting with nature proved to be a lifesaver.

To clear brain fog and improve my focus, I read a book for an hour a day and kept a gratitude and affirmation journal.

To combat constant fatigue, I rode a stationary bike for just 5 minutes a day.

For anemia, I relied on fermented beetroot juice and an iron supplement for three months.

For headaches, a simple glass of water with squeezed lemon juice worked wonders.

For low mood and depression, a high dose of Vitamin D (4000 IU) made all the difference.

And for bloating and stomach pain, I drank herbal tea made with lemon balm, peppermint, and a slice of orange.

After these experiences, I realized that for any health issue, you must first get proper lab work done and search for the root cause of your condition.

Awareness and knowledge allowed me to step away from guesswork treatments and unnecessary antibiotics.

I faced several misdiagnoses along the way that only worsened my battle with Hashimoto’s.

Today, I take a holistic approach, working in harmony with my body, mind, and spirit.

Breathwork meditation, daily walks, reading, supportive habits, and thoughtful supplementation are a daily blessing in my life.

Creating a daily habit strategy will help you gain control over the chaos.

You will feel the wind in your hair and the deep sense of being a champion over Hashimoto’s.

Pay close attention to yourself — spend an hour alone with yourself every single day.

Learn to love where you are right now, and you will find your breakthrough in taking the right actions.

The most critical factor in overcoming Hashimoto’s is building consistent, daily habits. I know it’s hard — by nature, we tend to look for shortcuts and give up after a few days. But I also know that small, step-by-step habits build an immense power to heal your body from within.

My headphones and workout shoes are my daily triggers for meditation and riding the stationary bike. Seeing them the moment I wake up gives me the strength to fight Hashimoto’s every morning.

In just a few days, you will discover such a powerful inner strength that you won’t believe how much small habits can accomplish. These subtle changes will grant you the energy and drive to push past fatigue, helping you step-by-step to reclaim your health and happiness.

3. Habits for Hashimoto’s

Maybe you are at the very beginning of your journey with Hashimoto’s, or perhaps, like me, you have been living with it for many years. I encourage you to adopt the practices that helped me take control over the progression of this challenging condition. Here are proven habits that can bring relief and boost your well-being:

3.1. Breathwork Meditation Before Getting Out of Bed

Before you step out of bed, put on your headphones and spend 10 minutes taking deep breaths. Breathwork is essential — it stabilizes your body and provides an immediate energy boost. Choose a gratitude-focused meditation.

3.2 Heart Coherence Meditation

Dedicate 15 minutes to heart coherence meditation. In Hashimoto’s, your heart needs a soothing rhythm to heal and strengthen itself for the day ahead.

3.3 Physical Exercise

Spend 5 minutes every day riding a stationary bike. It is a quick yet highly effective activity that helps kick-start your energy and combat fatigue.

3. 4 Nourishing Breakfast

Prepare a breakfast aligned with my recommendations for Hashimoto’s. A well-balanced diet is your foundation.

3.5 Hydration

Drink a glass of water 30 minutes before every meal. Staying properly hydrated is vital for managing Hashimoto’s.

Important!

— Morning Habit: Drink a glass of boiled water with the juice of 1 freshly squeezed lemon. It helps cleanse heavy metals and impurities from your system and acts almost like a natural pain reliever for me.

— Evening Ritual: Head to bed at 9:00 PM, read a book, or listen to a stress-relief meditation — focusing on peace and gratitude. Aim to be asleep by 10:00 PM every night. Sleep restores the mind and promotes healing in Hashimoto’s. In the fight against this disease, sleep is the single most important element for neural and full-body recovery.

— Daily Connection with Nature: Dedicate one hour every day to connecting with nature. Head to a park after work. Instead of taking the bus, take a peaceful walk. Give your mind room to rest. This is a crucial habit. You will begin to notice everything falling into place, as vision, purpose, and future well-being emerge from the mental noise.

— Daily Reading: Read every single day. It sharpens your focus and stimulates the growth of new brain cells.

— Mental Gymnastics: Spend 15 minutes a day exercising your brain. Learn a foreign language — nothing coordinates both brain hemispheres quite like acquiring a new language.

— Alpha Waves & Mozart: Listen to alpha wave music and compositions by Mozart. They carry a powerful, therapeutic impact on brain structure when managing Hashimoto’s.

Ninety days is the optimal timeframe to build your personal army of anti-Hashimoto’s habits. Small, daily shifts yield massive results over time. Remember, consistency and patience are your ultimate keys. Every single day offers a fresh opportunity to feel better and regain control over your health.

4. Essential Supplements for Hashimoto’s

There is no effective fight against Hashimoto’s without proper nutrition and targeted supplementation. The right foods and supplements can support the body in managing this autoimmune condition. Below are recommended supplements, along with an explanation of how they affect specific Hashimoto’s symptoms and their overall health benefits:

4.1 Vitamin D (4,000 IU)

Vitamin D is essential for proper immune system function. It helps regulate the immune response, which is particularly critical in autoimmune conditions like Hashimoto’s. Regular Vitamin D supplementation can help reduce inflammation and support healthy thyroid function.

4.2 Magnesium with Vitamin B6 (150 mg daily)

Magnesium is vital for muscle and nervous system health, as well as for cellular energy production. Combined with Vitamin B6, magnesium helps reduce stress levels and elevate mood — an important benefit for those with Hashimoto’s, who frequently experience depression and fatigue.

4. 3 B-Complex Vitamins

B-group vitamins (B1, B2, B3, B5, B6, B7, B9, B12) support metabolic processes and optimal nervous system function. Supplementing with a comprehensive B-complex can help combat persistent fatigue and improve overall well-being.

4.4 Omega-3 Fatty Acids (EPA and DHA)

Omega-3 fatty acids, abundant in fatty fish and fish oil supplements, support cardiovascular health and deliver potent anti-inflammatory effects. Regular intake of Omega-3s helps suppress systemic inflammation, which is deeply beneficial for anyone managing Hashimoto’s.

4.5 Selenium and Zinc

Selenium plays a critical role in thyroid hormone production and shields cells from oxidative stress. Zinc reinforces the immune system and is necessary for optimal thyroid activity. Supplementing with selenium and zinc can help enhance thyroid function and alleviate symptoms.

4.6. Vitamin C ($2 \times 500\text{ mg}$)

Vitamin C is a powerful antioxidant that bolsters the immune system and protects cellular health from damage. Daily intake of Vitamin C aids in resisting infections and supports overall vitality.

4.7. Iron

Iron deficiency is common in individuals with Hashimoto’s and can easily lead to anemia. Targeted iron supplementation helps restore healthy energy levels and supports red blood cell production.

4.8. Dietary Fiber

Dietary fiber supports healthy digestion and regular bowel movements. It also aids in maintaining stable blood sugar levels and managing weight. Fiber is essential for those with Hashimoto’s, as it assists in natural body detoxification and fosters gut health.

4.9. Probiotics (Beneficial Bacterial Strains)

Probiotics foster a healthy gut microbiome, which is crucial for optimal immune function and smooth digestion. Regular probiotic intake can help alleviate Hashimoto’s-related symptoms, including digestive issues and systemic inflammation.

4.10. Hydration (30 ml per 1 kg of Body Weight / approx. 2.5 Liters of Water Infused with Fresh Lemon and Orange)

Consuming water infused with lemon and orange slices ensures proper hydration while supplying extra vitamins and antioxidants. Lemon water helps flush out toxins and supports a healthy digestive system.

4.11. Herbal Teas (3 Times Daily)

Herbal teas — such as chamomile, peppermint, and lemon balm — support digestion, ease stress, and enhance overall well-being. Drinking herbal infusions regularly promotes relaxation and supports thyroid health.

Incorporating these supplements and daily habits can significantly improve your quality of life and empower your fight against Hashimoto’s. Remember, consistency and patience are everything — it may take a few weeks of dedicated supplementation and nourishing nutrition to start feeling the full benefits.

4.12. Ferritin & Iron Caution

Before starting iron supplementation, always get a ferritin test to check your actual stored iron levels. Additionally, keep in mind that iron and calcium (or your thyroid medication) should never be taken at the exact same time, as they can interfere with each other’s absorption.

4.13. Natural Selenium & Gut-Friendly Eating

If you prefer a whole-food approach alongside supplements, eating 2–3 Brazil nuts daily is a wonderful natural way to boost your selenium levels. Furthermore, reducing processed foods, refined sugars, and identifying personal food sensitivities (such as gluten or dairy) can dramatically lower systemic inflammation and ease digestion.

Medical Disclaimer:

The information and daily supplement dosages shared in this book are based on my personal journey and experiences with Hashimoto’s. They are for educational purposes only. Always consult with your primary healthcare provider or an endocrinologist before starting any new supplement regimen or changing your medication.

5. Nutrition Plan for Hashimoto’s

Proper nutrition is critical in managing Hashimoto’s. After years of struggling with this condition, I discovered that a healthy diet not only helps reduce symptoms, but also allows you to maintain a healthy weight. Thanks to a precise nutrition plan, I managed to lose 16 kg (35 lbs) and significantly improve my overall well-being. Below, I share the exact recipes and eating schedule that I personally follow.

Important!

Staying consistently hydrated — by drinking a glass of water 30 minutes before every meal — and strictly adhering to precise portion weights are crucial. I learned firsthand that if I didn’t stick exactly to these calculations and allowed myself even small exceptions, like eating ice cream once a week, my weight would completely stall.

I know that sticking to healthy habits can be challenging, especially when facing daily temptations. However, it is only through discipline and consistency that we can achieve a lean physique, a healthy body, and a vibrant state of mind.

Understanding your daily energy needs is essential for maintaining your health, controlling your body weight, and providing enough energy for daily life. To determine your correct caloric intake, we start by calculating your Basal Metabolic Rate (BMR) using one of the formulas below:

Harris-Benedict Formula

— BMR (Women): $655.1 + (9.563 \times \text{weight [kg]}) + (1.85 \times \text{height [cm]}) — (4.676 \times \text{age})$

— BMR (Men): $66.5 + (13.75 \times \text{weight [kg]}) + (5.003 \times \text{height [cm]}) — (6.775 \times \text{age})$

Mifflin-St Jeor Formula (Recommended for individuals with overweight/obesity)

— BMR (Women): $(10 \times \text{weight [kg]}) + (6.25 \times \text{height [cm]}) — (5 \times \text{age}) — 161$

— BMR (Men): $(10 \times \text{weight [kg]}) + (6.25 \times \text{height [cm]}) — (5 \times \text{age}) +5$

The next step is selecting the appropriate Physical Activity Level (PAL) coefficient, using the guidelines below:

— Sedentary lifestyle (little or no exercise): $\text{PAL} = 1.2$

— Light physical activity (exercise 1–3 times per week): $\text{PAL} = 1.375$

— Moderate physical activity (exercise 3–5 times per week): $\text{PAL} = 1.55$

— Active lifestyle (exercise 6–7 times per week): $\text{PAL} = 1.725$

— Very active lifestyle (daily hard exercise or heavy physical work): $\text{PAL} = 1.9$

Once you have calculated your BMR and determined your PAL, you can multiply them ($\text{BMR} \times \text{PAL}$) to find your Total Daily Energy Expenditure (TDEE). This tells you the daily calories needed to sustain your body based on your current movement levels. Tailoring a precise nutrition plan to your personal baseline is a game-changer for managing Hashimoto’s and reaching your overall health goals.

6. Recipes and 90-Day Meal Plan Recipes and 1-Week Meal Plan

DAY 1 (Sunday)

07:30 AM Water — 300 ml (approx. 1 ¼ cups)

08:00 AM Breakfast

Shakshuka

RECIPE: Shakshuka — 1 serving

Ingredients:

— Whole chicken egg — 1 large (50 g)

— Yellow onion — ½ medium (50 g)

— Chives — 2 tbsp (10 g)

— Garlic — 1 clove (5 g)

— Canned diced tomatoes — ¾ cup (200 g)

— Black pepper — 1 pinch (1 g)

— Sea salt — 1 pinch (1 g)

— Ghee (clarified butter) — 1 ¼ tsp (10 g)

— Gluten-free roll (rice & corn flour based) — 1 piece (45 g)

— Herbes de Provence — 3 tsp (6 g)

Preparation:

Heat the clarified butter in a skillet and sauté the finely chopped onion and minced garlic until softened. Add the canned tomatoes, then season with salt, pepper, and Herbes de Provence. Simmer until the sauce thickens slightly, allowing you to create a small well in the center. Crack the egg directly into the well and cover the pan with a lid. Cook on low heat until the egg white is set (and the yolk reaches your desired firmness). Garnish with fresh chives and serve with gluten-free bread.

11:30 AM Water — 300 ml (approx. 1 ¼ cups)

12:00 PM Mid-Morning Snack

Banana-Pear Smoothie

RECIPE: Banana-Pear Smoothie — 1 serving

Ingredients:

— Banana — ½ medium (60 g)

— Pear — 1 medium (120 g)

— Plain yogurt, 2% fat — 5 tbsp (100 g)

Preparation:

Peel the banana and pear. Core the pear, then blend both fruits together with the yogurt until smooth.

03:00 PM Water — 300 ml (approx. 1 ¼ cups)

03:30 PM Lunch / Dinner

Chili con Carne with Rice

RECIPE: Chili con Carne with Rice — 1 serving

Ingredients:

— Shallot — ½ medium (10 g)

— Garlic — 1 clove (5 g)

— Canned red kidney beans — ⅔ cup (100 g)

— Chili pepper — ½ piece (10 g)

— Canned diced tomatoes — ¾ cup (200 g)

— Ground cumin — 1 tsp (3 g)

— Dried oregano — 1 tsp (3 g)

— Paprika powder — 1 tsp (3 g)

— Brown rice — 3 ⅓ tbsp (50 g dry weight)

— Sea salt — 1 pinch (1 g)

— Ground chicken — ⅔ cup (100 g)

— Fresh parsley — chopped (5 g)

Preparation:

Cook the brown rice according to the package instructions. Chop the shallot and mince the garlic. Sauté them gently in a lightly oiled pan until translucent, then add the finely chopped chili pepper. Add the ground chicken and cook for a few minutes until browned. Stir in the canned tomatoes and red kidney beans, then simmer over low heat. Add the spices and sea salt to taste. Serve over rice and garnish with freshly chopped parsley.

06:30 PM Water — 300 ml (approx. 1 ¼ cups)

07:00 PM Dinner

Iceberg Lettuce Salad with Fried Egg

RECIPE: Iceberg Lettuce Salad with Fried Egg — 1 serving

Ingredients:

— Whole chicken egg — 1 large (50 g)

— Chives — 2 tbsp (10 g)

— Fresh tomato — 1 medium (170 g)

— Black pepper — 1 pinch (1 g)

— Iceberg lettuce — ¼ head (100 g)

— Sea salt — 1 pinch (1 g)

— Ghee (clarified butter) — ½ tsp (4 g)

— Gluten-free roll (rice & corn flour based) — 1 piece (45 g)

— Half-sour pickle (ogórek małosolny) — 1 piece (100 g)

09:00 PM Water — 300 ml (approx. 1 ¼ cups)

DAY 2 (Monday)

07:30 AM Water — 300 ml (approx. 1 ¼ cups)

08:00 AM Breakfast

Avocado, Tomato & Arugula Toast with Soft-Boiled Egg

RECIPE: Avocado, Tomato & Arugula Toast with Soft-Boiled Egg — 1 serving

Ingredients:

— Whole chicken egg — 1 large (50 g)

— Avocado — ½ medium (70 g)

— Multigrain crispbread (e.g., Wasa) — 3 slices (27 g)

— Fresh tomato — 1 medium (180 g)

— Arugula (rocket) — 2 ½ handfuls (50 g)

— Sea salt — 2 pinches (2 g)

Preparation:

Mash or spread the avocado onto the crispbread slices. Slice the tomato and place the slices on top. Season with sea salt and garnish generously with fresh arugula. Serve alongside a soft-boiled egg.

11:30 AM Water — 300 ml (approx. 1 ¼ cups)

12:00 PM Mid-Morning Snack

Banana-Raspberry Smoothie

RECIPE: Banana-Raspberry Smoothie — 1 serving

Ingredients:

— Banana — ½ medium (60 g)

— Plain yogurt, 2% fat — 5 tbsp (100 g)

— Raspberries (fresh or frozen) — ¾ cup (100 g)

Preparation:

Peel the banana. Place the fruits and plain yogurt into a blender and blend until smooth.

03:00 PM Water — 300 ml (approx. 1 ¼ cups)

03:30 PM Lunch / Dinner

Chili con Carne with Rice

RECIPE: Chili con Carne with Rice — 1 serving

Ingredients:

— Shallot — ½ medium (10 g)

— Garlic — 1 clove (5 g)

— Canned red kidney beans — ⅔ cup (100 g)

— Chili pepper — ½ piece (10 g)

— Canned diced tomatoes — ¾ cup (200 g)

— Ground cumin — 1 tsp (3 g)

— Dried oregano — 1 tsp (3 g)

— Paprika powder — 1 tsp (3 g)

— Brown rice — 3 ⅓ tbsp (50 g dry weight)

— Sea salt — 1 pinch (1 g)

— Ground chicken — ⅔ cup (100 g)

— Fresh parsley — chopped (5 g)

Preparation:

Cook the brown rice according to the package instructions. Finely chop the shallot and mince the garlic. Sauté them in a lightly oiled pan until translucent, then add the finely chopped chili pepper. Add the ground chicken and cook for a few minutes until browned. Stir in the canned tomatoes and kidney beans, then simmer over low heat. Add all spices and sea salt to taste. Plate up and garnish with freshly chopped parsley.

06:30 PM Water — 300 ml (approx. 1 ¼ cups)

07:00 PM Dinner

Iceberg Lettuce Salad with Grilled Chicken

RECIPE: Iceberg Lettuce Salad with Grilled Chicken — 1 serving

Ingredients:

— Chives — 2 tbsp (10 g)

— Olive oil — 1 tbsp (10 ml)

— Multigrain crispbread (e.g., Wasa) — 1 slice (9 g)

— Fresh tomato — 1 medium (170 g)

— Black pepper — 2 pinches (2 g)

— Iceberg lettuce — ⅓ head (130 g)

— Sea salt — 2 pinches (2 g)

— Chicken breast fillet — ½ piece (100 g)

— Half-sour pickles (ogórki małosolne) — 2 pieces (200 g)

Preparation:

Wash the iceberg lettuce and tear it into bite-sized pieces. Cut the tomato into wedges and dice the half-sour pickles. Season the chicken breast with salt and pepper, then grill until fully cooked. Slice the grilled chicken into strips. Combine the vegetables in a bowl, top with the warm chicken strips, and season with extra salt and pepper if desired. Drizzle with olive oil, sprinkle with fresh chives, and serve alongside crispbread.

09:00 PM Water — 300 ml (approx. 1 ¼ cups)

DAY 3 (Tuesday)

07:30 AM Water — 300 ml (approx. 1 ¼ cups)

08:00 AM Breakfast

Avocado, Mozzarella & Bell Pepper Toast

RECIPE: Avocado, Mozzarella & Bell Pepper Toast — 1 serving

Ingredients:

— Avocado — ½ medium (70 g)

— Red bell pepper — ½ medium (120 g)

— Multigrain crispbread (e.g., Wasa) — 3 slices (27 g)

— Arugula (rocket) — 2 ½ handfuls (50 g)

— Sea salt — 2 pinches (2 g)

— Fresh mozzarella — ½ ball (50 g)

Preparation:

Spread the mashed avocado evenly onto the crispbread slices. Slice the mozzarella and red bell pepper, then layer them on top. Season with sea salt and finish with fresh arugula.

11:30 AM Water — 300 ml (approx. 1 ¼ cups)

12:00 PM Mid-Morning Snack

Kale, Kiwi & Pear Smoothie

RECIPE: Kale, Kiwi & Pear Smoothie — 1 serving

Ingredients:

— Pear — 1 medium (120 g)

— Fresh kale — 2 handfuls (40 g)

— Kiwi — 1 piece (80 g)

— Flaxseeds (ground or whole) — 1 tbsp (10 g)

— Water — ⅓ cup (100 ml)

Preparation:

Core the pear and peel the kiwi. Combine all ingredients in a blender and blend until completely smooth.

03:00 PM Water — 300 ml (approx. 1 ¼ cups)

03:30 PM Lunch / Dinner

Baked Salmon with Potatoes

RECIPE: Baked Salmon with Potatoes — 1 serving

Ingredients:

— Lemon — ½ piece (40 g)

— Fresh salmon fillet — 1 piece (100 g)

— Rapeseed oil (or canola oil) — ⅔ tbsp (7 ml)

— Fresh parsley leaves — chopped (5 g)

— Arugula (rocket) — 2 ½ handfuls (50 g)

— Potatoes — 2 ½ medium (225 g)

— Sea salt — 1 pinch (1 g)

Preparation:

Season the salmon fillet with sea salt and drizzle with freshly squeezed lemon juice. Slice the potatoes thinly and layer them alongside or over the salmon. Sprinkle with chopped parsley and drizzle with oil. Wrap tightly in aluminum foil and bake in a preheated oven at 180°C (350°F) for about 40 minutes. Serve hot alongside fresh arugula.

06:30 PM Water — 300 ml (approx. 1 ¼ cups)

07:00 PM Dinner

Iceberg Lettuce Salad with Mozzarella & Bell Pepper

RECIPE: Iceberg Lettuce Salad with Mozzarella & Bell Pepper — 1 serving

Ingredients:

— Olive oil — ½ tbsp (5 ml)

— Red bell pepper — ½ medium (120 g)

— Fresh tomato — 1 medium (180 g)

— Dried basil — 2 tsp (2 g)

— Black pepper — 1 pinch (1 g)

— Iceberg lettuce — ¼ head (100 g)

— Sea salt — 1 pinch (1 g)

— Fresh mozzarella — ½ ball (50 g)

Preparation:

Wash the iceberg lettuce and tear it into bite-sized pieces. Slice the red bell pepper into strips, the mozzarella into slices, and dice the tomato. Toss the ingredients together, season with sea salt, black pepper, and dried basil, then drizzle with olive oil.

09:00 PM Water — 300 ml (approx. 1 ¼ cups)

DAY 4 (Wednesday)

07:30 AM Water — 300 ml (approx. 1 ¼ cups)

08:00 AM Breakfast

Mozzarella & Tomato Salad with Flaked Almonds & Basil

RECIPE: Mozzarella & Tomato Salad with Flaked Almonds & Basil — 1 serving

Ingredients:

— Fresh basil leaves — 2 handfuls (6 g)

— Flaked almonds (slivered almonds) — ⅔ tbsp (10 g)

— Olive oil — 1 tbsp (10 ml)

— Multigrain crispbread (e.g., Wasa) — 2 slices (18 g)

— Fresh tomato — 1 medium (160 g)

— Fresh mozzarella — ½ ball (50 g)

Preparation:

Lightly toast the flaked almonds in a dry, hot skillet until golden brown. Slice the mozzarella and tomato into even rounds. Arrange them on a plate, season with a pinch of salt, sprinkle with ribboned fresh basil leaves and the toasted almond flakes, then drizzle with olive oil. Serve with crispbread.

11:30 AM Water — 300 ml (approx. 1 ¼ cups)

12:00 PM Mid-Morning Snack

Kale, Banana & Kiwi Smoothie

RECIPE: Kale, Banana & Kiwi Smoothie — 1 serving

Ingredients:

— Banana — 1 medium (120 g)

— Fresh kale — 1 ½ handfuls (30 g)