Bezpłatny fragment - My 23 Years with Hashimoto's
How Holistic Habits and a Meal Plan Helped Me Lose 35 lbs in 90 Days
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)
— Kiwi — 2 pieces (150 g)
— Water — ⅓ cup (100 ml)
Preparation:
Peel the banana and kiwis. Place all ingredients into 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 Grilled Zucchini & Chicken
RECIPE: Iceberg Lettuce Salad with Grilled Zucchini & Chicken — 1 serving
Ingredients:
— Zucchini — 1 medium (250 g)
— Olive oil — ½ tbsp (5 ml)
— Paprika powder — 2 tsp (6 g)
— Black pepper — 2 pinches (2 g)
— Iceberg lettuce — ¼ head (100 g)
— Sea salt — 2 pinches (2 g)
— Chicken breast fillet — ½ piece (100 g)
Preparation:
Wash the iceberg lettuce and tear it into bite-sized pieces. Slice the zucchini into rounds. Season both the chicken breast and zucchini with sea salt, black pepper, minced garlic, paprika powder, and olive oil. Grill until fully cooked and tender. Serve warm over the bed of fresh iceberg lettuce.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 5 (Thursday)
07:30 AM Water — 300 ml (approx. 1 ¼ cups)
08:00 AM Breakfast
Cottage Cheese with Peanuts, Tomato & Radish
RECIPE: Cottage Cheese with Peanuts, Tomato & Radish — 1 serving
Ingredients:
— Peanuts — ⅓ handful (10 g)
— Multigrain crispbread (e.g., Wasa) — 3 slices (27 g)
— Fresh tomato — 1 medium (160 g)
— Black pepper — 1 pinch (1 g)
— Radishes — 6 pieces (90 g)
— Sea salt — 1 pinch (1 g)
— Cottage cheese, 2% fat — 10 tbsp (200 g)
Preparation:
Slice or dice the radishes and tomato. Mix or top the cottage cheese with the chopped vegetables and peanuts. Season with sea salt and black pepper, then serve alongside crispbread slices.
11:30 AM Water — 300 ml (approx. 1 ¼ cups)
12:00 PM Mid-Morning Snack
Kale, Pear & Raspberry Smoothie
RECIPE: Kale, Pear & Raspberry Smoothie — 1 serving
Ingredients:
— Pear — 1 medium (120 g)
— Fresh kale — 1 ½ handfuls (30 g)
— Raspberries (fresh or frozen) — 1 ¼ cups (150 g)
— Flaxseeds (ground or whole) — 1 tbsp (10 g)
— Water — ⅓ cup (100 ml)
Preparation:
Core the pear. Place all ingredients into a blender and blend until completely smooth.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Cream of Mushroom Soup with Soup Pearls
RECIPE: Cream of Mushroom Soup with Soup Pearls — 1 serving
Ingredients:
— Soup pearls (groszek ptysiowy / choux pastry puffs) — ⅔ cup (17 g)
— Yellow onion — ⅔ medium (73 g)
— Chives — ⅔ tbsp (3 g)
— Garlic — 1 ⅓ cloves (7 g)
— Carrot — ⅔ medium (30 g)
— Fresh button mushrooms — 13 ⅓ pieces (267 g)
— Parsley root — ⅓ piece (27 g)
— Dried marjoram — ⅓ tsp (1 g)
— Dried thyme — ⅓ tsp (1 g)
— Chicken/vegetable broth — 1 ¼ cups (300 ml)
— Ghee (clarified butter) — ¾ tsp (7 g)
— Fresh dill — ¾ tsp (3 g)
— Chicken breast fillet — ⅔ piece (133 g)
Preparation:
Heat the clarified butter in a pan and sauté the onion. Add the diced chicken breast, quartered button mushrooms, sliced carrot, and parsley root, then pour in 1 cup of broth. Cover and simmer until tender. Season with sea salt, black pepper, and herbs (marjoram and thyme). Blend until smooth, adding the remaining broth to adjust the consistency. Garnish with chopped fresh dill and chives, then serve topped with soup pearls.
*Note: You can use a classic homemade chicken and vegetable broth.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Arugula Salad with Pomegranate, Orange & Mozzarella
RECIPE: Arugula Salad with Pomegranate, Orange & Mozzarella — 1 serving
Ingredients:
— Fresh pomegranate seeds — ½ fruit (50 g)
— Olive oil — ½ tbsp (5 ml)
— Orange — 1 medium (240 g)
— Arugula (rocket) — 2 ½ handfuls (50 g)
— Fresh mozzarella — ½ ball (50 g)
Preparation:
Peel and segment the orange (or slice into bite-sized pieces). Slice or tear the mozzarella into small pieces. In a bowl, toss the fresh arugula with the orange pieces and mozzarella. Top with fresh pomegranate seeds and drizzle with olive oil.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 6 (Friday)
07:30 AM Water — 300 ml (approx. 1 ¼ cups)
08:00 AM Breakfast
Scrambled Eggs with Mushrooms & Chives
RECIPE: Scrambled Eggs with Mushrooms & Chives — 1 serving
Ingredients:
— Whole chicken eggs — 2 large (100 g)
— Chives — 4 tbsp (20 g)
— Multigrain crispbread (e.g., Wasa) — 3 slices (27 g)
— Black pepper — 1 pinch (1 g)
— Sea salt — 1 pinch (1 g)
— Ghee (clarified butter) — 1 ¼ tsp (10 g)
— Fresh button mushrooms — 10 pieces (200 g)
Preparation:
Clean and slice the button mushrooms. Heat the clarified butter in a skillet and sauté the mushrooms until cooked and excess moisture evaporates. Whisk the eggs with a pinch of sea salt and black pepper, then pour into the skillet. Cook over low heat, stirring gently, until cooked to your liking. Top with fresh chives and serve alongside crispbread.
11:30 AM Water — 300 ml (approx. 1 ¼ cups)
12:00 PM Mid-Morning Snack
Chia Pudding with Mango Purée & Fresh Berries
RECIPE: Chia Pudding with Mango Purée & Fresh Berries — 1 serving
Ingredients:
— Blueberries — 1 handful (50 g)
— Plain yogurt, 2% fat — 3 ¾ tbsp (75 g)
— Chia seeds — 1 tbsp (10 g)
— Raspberries — ⅓ cup (50 g)
— Mango — ½ fruit (150 g)
Preparation:
Combine the chia seeds with plain yogurt and mix thoroughly. Pour into a glass or small bowl and refrigerate for at least 5 hours (or overnight) to set. Peel the mango and blend until smooth to form a purée. Top the chilled chia pudding with the mango purée and decorate with fresh raspberries and blueberries.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Cream of Mushroom Soup with Soup Pearls
RECIPE: Cream of Mushroom Soup with Soup Pearls — 1 serving
Ingredients:
— Soup pearls (groszek ptysiowy / choux pastry puffs) — ⅔ cup (17 g)
— Yellow onion — ⅔ medium (73 g)
— Chives — ⅔ tbsp (3 g)
— Garlic — 1 ⅓ cloves (7 g)
— Carrot — ⅔ medium (30 g)
— Fresh button mushrooms — 13 ⅓ pieces (267 g)
— Parsley root — ⅓ piece (27 g)
— Dried marjoram — ⅓ tsp (1 g)
— Dried thyme — ⅓ tsp (1 g)
— Chicken/vegetable broth — 1 ¼ cups (300 ml)
— Ghee (clarified butter) — ¾ tsp (7 g)
— Fresh dill — ¾ tsp (3 g)
— Chicken breast fillet — ⅔ piece (133 g)
Preparation:
Heat the clarified butter in a pan and sauté the onion. Add the diced chicken breast, quartered button mushrooms, sliced carrot, and parsley root, then pour in 1 cup of broth. Cover and simmer until tender. Season with sea salt, black pepper, and herbs (marjoram and thyme). Blend until smooth, adding the remaining broth to adjust to your desired consistency. Garnish with chopped fresh dill and chives, then serve topped with soup pearls.
*Note: You can use a classic homemade chicken and vegetable broth.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Iceberg Lettuce Salad with Grilled Zucchini & Chicken
RECIPE: Iceberg Lettuce Salad with Grilled Zucchini & Chicken — 1 serving
Ingredients:
— Zucchini — 1 medium (250 g)
— Olive oil — ½ tbsp (5 ml)
— Paprika powder — 2 tsp (6 g)
— Black pepper — 2 pinches (2 g)
— Iceberg lettuce — ¼ head (100 g)
— Sea salt — 2 pinches (2 g)
— Chicken breast fillet — ½ piece (100 g)
Preparation:
Wash the iceberg lettuce and tear it into bite-sized pieces. Slice the zucchini into rounds. Season both the chicken breast and zucchini with sea salt, black pepper, minced garlic, paprika powder, and olive oil. Grill until fully cooked and tender. Serve warm over the bed of fresh iceberg lettuce.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 7 (Saturday)
07:30 AM Water — 300 ml (approx. 1 ¼ cups)
08:00 AM Breakfast
Cottage Cheese with Pear & Walnuts
RECIPE: Cottage Cheese with Pear & Walnuts — 1 serving
Ingredients:
— Walnuts — ⅔ handful (18 g)
— Pear — 1 medium (120 g)
— Multigrain crispbread — 2 slices (18 g)
— Cottage cheese, 2% fat — 10 tbsp (200 g)
Preparation:
Core and dice the pear. Roughly chop the walnuts. Mix or top the cottage cheese with the diced pear and chopped walnuts. Serve alongside crispbread slices.
11:30 AM Water — 300 ml (approx. 1 ¼ cups)
12:00 PM Mid-Morning Snack
Chia Pudding with Mango Purée & Fresh Berries
RECIPE: Chia Pudding with Mango Purée & Fresh Berries — 1 serving
Ingredients:
— Blueberries — 1 handful (50 g)
— Plain yogurt, 2% fat — 3 ¾ tbsp (75 g)
— Chia seeds — 1 tbsp (10 g)
— Raspberries — ⅓ cup (50 g)
— Mango — ½ fruit (150 g)
Preparation:
Combine the chia seeds with plain yogurt and mix thoroughly. Pour into a glass or small bowl and refrigerate for at least 5 hours (or overnight) to set. Peel the mango and blend until smooth to form a purée. Top the chilled chia pudding with the mango purée and decorate with fresh raspberries and blueberries.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Cream of Mushroom Soup with Soup Pearls
RECIPE: Cream of Mushroom Soup with Soup Pearls — 1 serving
Ingredients:
— Soup pearls — ⅔ cup (17 g)
— Yellow onion — ⅔ medium (73 g)
— Chives — ⅔ tbsp (3 g)
— Garlic — 1 ⅓ cloves (7 g)
— Carrot — ⅔ medium (30 g)
— Fresh button mushrooms — 13 ⅓ pieces (267 g)
— Parsley root — ⅓ piece (27 g)
— Dried marjoram — ⅓ tsp (1 g)
— Dried thyme — ⅓ tsp (1 g)
— Chicken/vegetable broth — 1 ¼ cups (300 ml)
— Ghee (clarified butter) — ¾ tsp (7 g)
— Fresh dill — ¾ tsp (3 g)
— Chicken breast fillet — ⅔ piece (133 g)
Preparation:
Heat the clarified butter in a pan and sauté the onion. Add the diced chicken breast, quartered button mushrooms, sliced carrot, and parsley root, then pour in 1 cup of broth. Cover and simmer until tender. Season with sea salt, black pepper, and herbs (marjoram and thyme). Blend until smooth, adding the remaining broth to adjust to your desired consistency. Garnish with chopped fresh dill and chives, then serve topped with soup pearls.
*Note: You can use a classic homemade chicken and vegetable broth.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Tomato & Spring Onion Salad with Natural Yogurt & Chia
RECIPE: Tomato & Spring Onion Salad with Natural Yogurt & Chia — 1 serving
Ingredients:
— Plain yogurt, 2% fat — 7 ½ tbsp (150 g)
— Multigrain crispbread — 2 slices (18 g)
— Fresh tomatoes — 2 medium (350 g)
— Spring onion (scallion) — 1 piece (20 g)
— Sea salt — 1 pinch (1 g)
— Chia seeds — 1 tbsp (10 g)
Preparation:
Chop the tomatoes and spring onion. Season with a pinch of sea salt. Combine the vegetables in a bowl with the plain yogurt and chia seeds, then stir well to combine. Serve alongside crispbread slices.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
1-Week Shopping List
Grain Products
— Soup pearls — 51 g (2 cups)
— Mozzarella — 200 g (2 balls)
— Fresh parsley leaves — 10 g
— Half-sour pickles — 400 g (4 pieces)
— Multigrain crispbread — 189 g (21 slices)
— Brown rice — 100 g (6 ⅔ tbsp)
— Herbes de Provence — 6 g (3 tsp)
Vegetables
— Yellow onion — 269 g (2 ⅔ medium)
— Spring onion (scallion) — 20 g (1 piece)
— Zucchini — 250 g (1 medium)
— Garlic — 36 g (7 ¼ cloves)
— Canned red kidney beans — 200 g (1 ¼ cups)
— Kale — 100 g (5 handfuls)
— Fresh dill — 9 g (2 ¼ tsp)
— Carrot — 90 g (2 medium)
— Fresh kirby/pickling cucumber — 100 g (2 pieces)
— Chili pepper — 20 g (1 piece)
— Red bell pepper — 240 g (1 piece)
— Raw button mushrooms — 200 g (10 pieces)
— Fresh button mushrooms — 801 g (40 pieces)
— Parsley root — 81 g (1 root)
— Parsley leaves — 10 g (1 ⅔ tsp)
— Fresh tomatoes — 1370 g (8 medium)
— Canned tomatoes — 600 g (2 ½ cups)
— Arugula (rocket) — 300 g (15 handfuls)
— Radish — 90 g (6 pieces)
— Iceberg lettuce — 430 g (1 head)
— Shallot — 20 g (1 piece)
— Chives — 59 g (11 ¾ tbsp)
— Potatoes — 450 g (5 medium)
Milk and Dairy Products
— Plain yogurt, 2% fat — 500 g (25 tbsp)
— Cottage cheese, 2% fat — 400 g (20 tbsp)
Meat and Eggs
— Chicken breast fillet — 599 g (3 pieces)
— Whole chicken eggs — 300 g (approx. 6 large)
— Ground chicken meat — 200 g (1 ¼ cups)
— Prosciutto (Parma ham) — 30 g (2 slices)
Oils and Fats
— Ghee (clarified butter) — 45 g (5 ⅔ tsp)
— Rapeseed (canola) oil — 16 ml (1 ⅔ tbsp)
— Olive oil — 45 ml (4 ½ tbsp)
Fish and Seafood
— Fresh salmon fillet — 200 g (1 piece)
Fruit, Nuts and Seeds
— Avocado — 140 g (1 piece)
— Banana — 240 g (2 pieces)
— Blueberries — 100 g (2 handfuls)
— Chia seeds — 10 g (1 tbsp)
— Lemon — 80 g (1 piece)
— Raw pomegranate seeds — 50 g (½ fruit)
— Pear — 480 g (3 ⅔ pieces)
— Kiwi — 230 g (3 pieces)
— Raspberries — 350 g (3 cups)
— Mango — 300 g (1 piece)
— Flaked almonds — 10 g (⅔ tbsp)
— Peanuts — 10 g (⅓ handful)
— Walnuts — 18 g (⅔ handful)
— Orange — 240 g (1 piece)
— Flaxseed
Beverages
— Water — 300 ml (1 ¼ cups)
Spices and Seasonings
— Dried basil — 2 g (2 tsp)
— Fresh basil — 6 g (2 handfuls)
— Broth — 900 ml (3 ¾ cups)
— Ground cumin — 6 g (2 tsp)
— Dried marjoram — 3 g (1 tsp)
— Dried oregano — 6 g (2 tsp)
— Paprika powder — 12 g (4 tsp)
— Black pepper — 10 g (10 pinches)
— Sea salt — 19 g (19 pinches)
— Dried thyme — 3 g (1 tsp)
Vegetarian / Specialty Products
— Gluten-free rolls (rice and corn flour based) — 90 g (2 pieces)
Recipes and Meal Plan for Week 2
DAY 1 (Sunday)
08:00 AM Water — 300 ml (approx. 1 ¼ cups)
08:30 AM Breakfast
Avocado & Feta Spread Sandwiches
RECIPE: Avocado & Feta Spread Sandwiches — 1 serving
Ingredients:
— Avocado — ½ fruit (70 g)
— Garlic — 2 cloves (10 g)
— Multigrain crispbread — 2 slices (18 g)
— Black pepper — 2 pinches (2 g)
— Dried thyme — 1 tsp (3 g)
— Arugula — 2 ½ handfuls (50 g)
— Feta cheese — 1 portion (50 g)
Preparation:
Blend the avocado, garlic, dried thyme, black pepper, and feta cheese until smooth. Spread the mixture onto the crispbread slices and top with fresh arugula.
11:00 AM Water — 300 ml (approx. 1 ¼ cups)
11:30 AM Mid-Morning Snack
Spinach, Grapefruit & Flaxseed Smoothie
RECIPE: Spinach, Grapefruit & Flaxseed Smoothie — 1 serving
Ingredients:
— Grapefruit — 1 fruit (250 g)
— Fresh spinach — 1 ⅓ handfuls (35 g)
— Flaxseed — ⅔ tbsp (10 g)
Preparation:
Blend all ingredients together until smooth.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Bulgur with Turkey, Onion & Cherry Tomatoes
RECIPE: Bulgur with Turkey, Onion & Cherry Tomatoes — 1 serving
Ingredients:
— Garlic — 1 clove (5 g)
— Fresh dill — 2 ½ tsp (10 g)
— Olive oil — ½ tbsp (5 ml)
— Cherry tomatoes — 8 pieces (160 g)
— Dried bay leaf — 1 piece (2 g)
— Black pepper — 1 pinch (1 g)
— Bulgur wheat — ½ pouch (50 g)
— Turkey breast fillet — 1 portion (100 g)
— Low-fat Greek yogurt — 2 ½ tbsp (50 g)
— Fresh rosemary — 1 sprig (8 g)
— Sea salt — 1 pinch (1 g)
Preparation:
Preheat the oven to 190°C (375°F). Crush the garlic and dice the onion. In an oven-safe pot, heat the olive oil and sauté the garlic, onion, bay leaf, and rosemary sprig briefly. Add the chopped turkey breast and pour in ½ cup of water; cook for a few minutes to evaporate slightly, then stir in the cherry tomatoes. Season with sea salt, black pepper, and half of the chopped fresh dill. Cover and transfer the pot to the oven, baking for about 1 hour and 15 minutes until the turkey is tender. Stir in the Greek yogurt near the end of cooking. Meanwhile, cook the bulgur wheat according to the package instructions. Serve the turkey and tomatoes over the cooked bulgur, garnished with the remaining fresh dill.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Zucchini & Parmesan Salad
RECIPE: Zucchini & Parmesan Salad — 1 serving
Ingredients:
— Parmesan cheese — 1 ¼ tbsp (10 g)
— Yellow onion — ¼ medium (25 g)
— Zucchini — ½ medium (125 g)
— Olive oil — 1 tbsp (10 ml)
— Multigrain crispbread — 1 slice (9 g)
— Fresh parsley leaves — ¾ tsp (5 g)
— Black pepper — 1 pinch (1 g)
— Iceberg lettuce — ⅓ head (130 g)
— Sea salt — 1 pinch (1 g)
— Flaked almonds — 1 tbsp (15 g)
Preparation:
Wash and thoroughly dry the iceberg lettuce leaves, then chop finely and place into a salad bowl. Wash the zucchini and trim the ends (leave unpeeled, or partially peel in stripes lengthwise). Slice the zucchini into thin rounds and add to the bowl along with the thinly sliced onion and fresh parsley. Finely grate the Parmesan cheese and whisk it with the olive oil. Pour the dressing over the salad and toss gently until all ingredients are coated, then season with sea salt and black pepper to taste. Toast the flaked almonds in a dry pan until lightly golden and sprinkle over the salad. Serve alongside crispbread.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 2 (Monday)
08:00 AM Water — 300 ml (approx. 1 ¼ cups)
08:30 AM Breakfast
Hummus, Tomato & Arugula Sandwiches
RECIPE: Hummus, Tomato & Arugula Sandwiches — 1 serving
Ingredients:
— Multigrain crispbread — 1 ⅓ slices (13 g)
— Fresh tomato — ½ medium (90 g)
— Arugula — 1 ¼ handfuls (25 g)
— Hummus — 2 tbsp (40 g)
Preparation:
Spread the hummus onto the crispbread slices and top with arugula. Cut the tomato into wedges and serve alongside.
11:00 AM Water — 300 ml (approx. 1 ¼ cups)
11:30 AM Mid-Morning Snack
Spinach & Pear Smoothie
RECIPE: Spinach & Pear Smoothie — 1 serving
Ingredients:
— Pear — 2 medium (250 g)
— Fresh spinach — 1 ⅓ handfuls (35 g)
Preparation:
Blend all ingredients together until smooth.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Beef Patty with Bulgur, Mâche & Tomato
RECIPE: Beef Patty with Bulgur, Mâche & Tomato — 1 serving
Ingredients:
— Garlic — ⅓ clove (2 g)
— Plain yogurt, 2% fat — 3 ¾ tbsp (75 g)
— Mustard — 1 tsp (10 g)
— Fresh tomato — ½ medium (90 g)
— Dried marjoram — ⅓ tsp (1 g)
— Black pepper — 1 pinch (1 g)
— Raw ground beef — ⅔ cup (100 g)
— Bulgur wheat — ½ pouch (50 g)
— Sea salt — 1 pinch (1 g)
— Mâche (corn salad) — 2 ½ handfuls (50 g)
Preparation:
Mix the ground beef with mustard, minced garlic, dried marjoram, and black pepper. Shape into a patty (or patties) and bake on a sheet lined with parchment paper at 180°C (350°F) for 20–25 minutes. Prepare the sauce by mixing the plain yogurt with mustard and sea salt. Cook the bulgur wheat according to the package instructions. Dice the tomato and toss with the mâche (and 1 tbsp of olive oil if desired). Top the cooked beef patty with the yogurt sauce and serve alongside the bulgur and salad.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Iceberg Lettuce Salad with Tomatoes & Grilled Chicken
RECIPE: Iceberg Lettuce Salad with Tomatoes & Grilled Chicken — 1 serving
Ingredients:
— Olive oil — 1 tbsp (10 ml)
— Multigrain crispbread — 1 slice (9 g)
— Cherry tomatoes — 10 pieces (200 g)
— Paprika powder — 1 tsp (3 g)
— Black pepper — 2 pinches (2 g)
— Iceberg lettuce — ¼ head (100 g)
— Chicken breast fillet — ½ piece (100 g)
— Sea salt — 1 pinch (1 g)
Preparation:
Wash the iceberg lettuce and tear into bite-sized pieces. Halve the cherry tomatoes. Season the chicken breast with sea salt, black pepper, and paprika powder, then grill until fully cooked. Slice or dice the cooked chicken. Toss the lettuce, tomatoes, and grilled chicken together in a bowl. Season with additional salt and pepper to taste, drizzle with olive oil, and serve alongside the crispbread.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 3 (Tuesday)
08:00 AM Water — 300 ml (approx. 1 ¼ cups)
08:30 AM Breakfast
Mozzarella & Red Bell Pepper Sandwiches
RECIPE: Mozzarella & Red Bell Pepper Sandwiches — 1 serving
Ingredients:
Red bell pepper — ½ medium (120 g)
Multigrain crispbread — 3 slices (27 g)
Fresh mozzarella — 1 ball (100 g)
Preparation:
Slice the mozzarella and cut the red bell pepper into strips. Arrange the cheese and pepper slices on top of the crispbread.
11:00 AM Water — 300 ml (approx. 1 ¼ cups)
11:30 AM Mid-Morning Snack
Spinach, Clementine & Flaxseed Smoothie
RECIPE: Spinach, Clementine & Flaxseed Smoothie — 1 serving
Ingredients:
— Clementines (mandarins) — 3 pieces (190 g)
— Fresh spinach — 1 ¼ handfuls (30 g)
— Flaxseed — ⅔ tbsp (10 g)
Preparation:
Peel the clementines and blend all ingredients together until smooth.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Beef Patty with Bulgur, Mâche & Tomato
RECIPE: Beef Patty with Bulgur, Mâche & Tomato — 1 serving
Ingredients:
— Garlic — ⅓ clove (2 g)
— Plain yogurt, 2% fat — 3 ¾ tbsp (75 g)
— Mustard — 1 tsp (10 g)
— Fresh tomato — ½ medium (90 g)
— Dried marjoram — ⅓ tsp (1 g)
— Black pepper — 1 pinch (1 g)
— Raw ground beef — ⅔ cup (100 g)
— Bulgur wheat — ½ pouch (50 g)
— Sea salt — 1 pinch (1 g)
— Mâche (corn salad) — 2 ½ handfuls (50 g)
Preparation:
Mix the ground beef with mustard, minced garlic, dried marjoram, and black pepper. Shape into a patty (or patties) and bake on a sheet lined with parchment paper at 180°C (350°F) for 20–25 minutes. Prepare the sauce by mixing the plain yogurt with mustard and sea salt. Cook the bulgur wheat according to the package instructions. Dice the tomato and toss with the mâche (and 1 tbsp of olive oil if desired). Top the cooked beef patty with the yogurt sauce and serve alongside the bulgur and salad.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Arugula, Tomato, Chive & Feta Salad
RECIPE: Arugula, Tomato, Chive & Feta Salad — 1 serving
Ingredients:
— Fresh chives — 2 tbsp (10 g)
— Olive oil — ½ tbsp (5 ml)
— Multigrain crispbread — 2 slices (18 g)
— Cherry tomatoes — 10 pieces (200 g)
— Black pepper — 1 pinch (1 g)
— Arugula — 2 ½ handfuls (50 g)
— Feta cheese — 1 portion (50 g)
— Fresh kirby/pickling cucumbers — 2 pieces (100 g)
Preparation:
Halve the cherry tomatoes and dice the cucumbers. Chop the fresh chives and cube the feta cheese. Toss the vegetables and feta together with the arugula in a salad bowl. Drizzle with olive oil and season with black pepper. Serve alongside crispbread.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 4 (Wednesday)
08:00 AM Water — 300 ml (approx. 1 ¼ cups)
08:30 AM Breakfast
Tuna & Cucumber Crispbread Sandwiches
RECIPE: Tuna & Cucumber Crispbread Sandwiches — 1 serving
Ingredients:
— Fresh chives — 2 tbsp (10 g)
— Multigrain crispbread — 3 slices (27 g)
— Sunflower seeds (hulled) — 2 tbsp (20 g)
— Canned tuna in spring water / brine — 6 tbsp (120 g)
— Fresh kirby/pickling cucumbers — 3 pieces (150 g)
Preparation:
Toast the sunflower seeds in a hot, dry skillet until lightly golden. Top the crispbread slices with drained tuna and thinly sliced cucumbers. Garnish with chopped fresh chives and sprinkle with the toasted sunflower seeds.
11:00 AM Water — 300 ml (approx. 1 ¼ cups)
11:30 AM Mid-Morning Snack
Carrot & Grapefruit Smoothie
RECIPE: Carrot & Grapefruit Smoothie — 1 serving
I
ngredients:
— Grapefruit — 1 fruit (250 g)
— Carrot — 2 medium (90 g)
Preparation:
Peel the grapefruit and wash/chop the carrots. Blend all ingredients together until smooth.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Brown Rice with Grated Pear, Natural Yogurt, Cranberries & Honey
RECIPE: Brown Rice with Grated Pear, Natural Yogurt, Cranberries & Honey — 1 serving
Ingredients:
— Pear — 1 medium (120 g)
— Plain yogurt, 2% fat — 5 tbsp (100 g)
— Honey — 1 tbsp (25 g)
— Brown rice — 3 ⅓ tbsp (50 g)
— Dried cranberries — ½ handful (20 g)
Preparation:
Cook the brown rice according to package instructions and allow to cool slightly. Grate the fresh pear. Combine the rice and grated pear in a bowl, drizzle with plain yogurt and honey, then top with dried cranberries and stir to combine.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Vegetable Couscous Salad
RECIPE: Vegetable Couscous Salad — 1 serving
Ingredients:
— Fresh chives — 1 tbsp (5 g)
— Lemon — ¼ fruit (20 g)
— Olive oil — ⅔ tbsp (7 ml)
— Fresh parsley leaves — 1 ⅔ tsp (10 g)
— Fresh tomato — 1 medium (180 g)
— Black pepper — 1 pinch (1 g)
— Lime juice — 1 ½ tbsp (9 ml)
— Couscous — ½ pouch (50 g)
— Fresh kirby/pickling cucumber — 1 ½ pieces (75 g)
— Sea salt — 1 pinch (1 g)
Preparation:
Pour boiling water over the couscous and let it sit according to package instructions until plump, then transfer to a salad bowl. Peel and dice the tomato and cucumber, chop the fresh parsley, and add them to the couscous. Whisk together the olive oil, lemon juice, lime juice, sea salt, and black pepper. Pour the dressing over the salad and toss well to combine. Garnish with chopped fresh chives before serving.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 5 (Thursday)
08:30 AM Water — 300 ml (approx. 1 ¼ cups)
08:30 AM Breakfast
Cottage Cheese with Yogurt & Cucumber Sandwiches
RECIPE: Cottage Cheese with Yogurt & Cucumber Sandwiches — 1 serving
Ingredients:
— Fresh chives — 2 tbsp (10 g)
— Rye bread — 1 slice (35 g)
— Plain yogurt, 2% fat — 7 ½ tbsp (150 g)
— Black pepper — 1 pinch (1 g)
— Fresh kirby/pickling cucumbers — 2 pieces (100 g)
— Semi-skimmed cottage cheese / curd cheese (twaróg) — 1 portion (100 g)
— Sea salt — 1 pinch (1 g)
Preparation:
Mash the cottage cheese with a fork. Mix in the plain yogurt and chopped chives, then season with sea salt and black pepper to taste. Top the slice of rye bread with sliced cucumber and serve alongside the cottage cheese mixture.
11:00 AM Water — 300 ml (approx. 1 ¼ cups)
11:30 AM Mid-Morning Snack
Yogurt with Pear & Cinnamon
RECIPE: Yogurt with Pear & Cinnamon — 1 serving
Ingredients:
— Pear — 1 medium (120 g)
— Plain yogurt, 2% fat — 7 ½ tbsp (150 g)
— Ground cinnamon — ¼ tsp (1 g)
Preparation:
Dice the pear and mix it into the plain yogurt. Sprinkle with ground cinnamon.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Baked Chicken Breast with Potatoes & Fresh Salad
RECIPE: Baked Chicken Breast with Potatoes & Fresh Salad — 1 serving
Ingredients:
— Lemon — ½ fruit (40 g)
— Rapeseed (canola) oil — ½ tbsp (5 ml)
— Fresh tomato — 1 medium (180 g)
— Ground turmeric — ½ tsp (2 g)
— Dried oregano — ⅔ tsp (2 g)
— Paprika powder — ⅔ tsp (2 g)
— Black pepper — 2 pinches (2 g)
— Iceberg lettuce — ¼ head (100 g)
— Potatoes — 1 medium (90 g)
— Chicken breast fillet — 1 piece (200 g)
— Fresh kirby/pickling cucumbers — 2 pieces (100 g)
— Sea salt — 2 pinches (2 g)
Preparation:
Marinate the chicken breast fillet with ground turmeric, paprika powder, sea salt, black pepper, and rapeseed oil. Bake in a preheated oven at 180°C (350°F) for about 40 minutes until thoroughly cooked. Boil the potato until tender. Arrange the iceberg lettuce, chopped cucumber, and sliced tomato on a plate. Drizzle with lemon juice and season with dried oregano, salt, and pepper. Serve the baked chicken breast with the boiled potato and side salad.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Orange & Feta Salad
RECIPE: Orange & Feta Salad — 1 serving
Ingredients:
— Olive oil — 1 tbsp (10 ml)
— Fresh parsley leaves — 1 tsp (6 g)
— Orange — 1 large (240 g)
— Black pepper — 1 pinch (1 g)
— Iceberg lettuce — ¼ head (100 g)
— Feta cheese — ⅔ portion (30 g)
— Sea salt — 1 pinch (1 g)
Preparation:
Tear the iceberg lettuce into bite-sized pieces and place in a salad bowl. Peel the orange, removing all the white pith. Segment and slice the orange directly over the salad bowl so any falling juices are caught inside. Chop the fresh parsley and add it to the bowl. Whisk together the olive oil, sea salt, and black pepper. Drizzle the dressing over the salad and toss well to combine. Sprinkle with crumbled feta cheese on top.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 6 (Friday)
08:00 AM Water — 300 ml (approx. 1 ¼ cups)
08:30 AM Breakfast
Crispbread Sandwich with Cream Cheese, Turkey Cold Cut, Cucumber & Radish
RECIPE: Crispbread Sandwich with Cream Cheese, Turkey Cold Cut, Cucumber & Radish — 1 serving
Ingredients:
— Multigrain crispbread — 3 slices (27 g)
— Radishes — 2 pieces (30 g)
— Cream cheese (e.g., Almette) — 4 ½ tbsp (90 g)
— Turkey breast cold cut — 2 slices (50 g)
— Fresh kirby/pickling cucumber — 1 piece (50 g)
Preparation:
Spread the cream cheese onto the crispbread slices. Top with turkey cold cut slices, along with sliced cucumber and radishes.
11:00 AM Water — 300 ml (approx. 1 ¼ cups)
11:30 AM Mid-Morning Snack
Yogurt with Strawberries & Hazelnuts
RECIPE: Yogurt with Strawberries & Hazelnuts — 1 serving
Ingredients:
— Plain yogurt, 2% fat — 5 tbsp (100 g)
— Hazelnuts — ¼ handful (8 g)
— Strawberries — ½ cup (70 g)
Preparation:
Puree or blend the strawberries. Mix the strawberry puree into the plain yogurt and top with chopped hazelnuts.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Chicken, Tomato & Garlic Sauce Whole-Wheat Wrap
RECIPE: Chicken, Tomato & Garlic Sauce Whole-Wheat Wrap — 1 serving
Ingredients:
— Garlic — 1 clove (5 g)
— Plain yogurt, 2% fat — 2 ½ tbsp (50 g)
— Fresh tomato — 1 medium (180 g)
— Black pepper — 1 pinch (1 g)
— Chicken breast fillet — 1 piece (200 g)
— Herbes de Provence — 2 tsp (4 g)
— Whole-wheat tortilla wrap — 1 piece (60 g)
Preparation:
Season the chicken breast fillet with sea salt, black pepper, and Herbes de Provence, then grill until cooked through. Mince or crush the garlic clove and combine with the plain yogurt, a pinch of salt, and black pepper to make the garlic sauce. Dice the fresh tomato and slice the grilled chicken. Warm the tortilla wrap on a hot, dry skillet. Place the tortilla on a piece of aluminum foil, layer with the grilled chicken and diced tomatoes, and drizzle with the garlic sauce. Roll up tightly into a wrap.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Vegetable Salad with Parmesan Cheese
RECIPE: Vegetable Salad with Parmesan Cheese — 1 serving
Ingredients:
— Parmesan cheese — 2 ½ tbsp (20 g)
— Lemon — ½ fruit (40 g)
— Mustard — 1 tsp (10 g)
— Olive oil — 1 tbsp (10 ml)
— Fresh tomato — 1 medium (180 g)
— Iceberg lettuce — ¼ head (100 g)
— Honey — ⅓ tbsp (10 g)
— Fresh kirby/pickling cucumbers — 2 pieces (100 g)
Preparation:
Tear the iceberg lettuce into bite-sized pieces and place in a salad bowl. Cut the tomato into wedges and the cucumbers into matchsticks (batons). Prepare the dressing by thoroughly whisking together the olive oil, honey, lemon juice, and mustard. Drizzle the dressing over the vegetables and toss well to combine. Sprinkle with grated Parmesan cheese before serving.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 7 (Saturday)
08:00 AM Water — 300 ml (approx. 1 ¼ cups)
08:30 AM Breakfast
Avocado, Sunflower Seed & Tomato Crispbread Toast
RECIPE: Avocado, Sunflower Seed & Tomato Crispbread Toast — 1 serving
Ingredients:
— Avocado — ½ fruit (70 g)
— Lemon — ½ fruit (40 g)
— Garlic — 2 cloves (10 g)
— Multigrain crispbread — 3 slices (27 g)
— Fresh tomato — 1 medium (180 g)
— Black pepper — 1 pinch (1 g)
— Sunflower seeds (hulled) — 1 ¼ tbsp (12 g)
— Sea salt — 1 pinch (1 g)
Preparation:
Scoop out the avocado pulp and mash it with a fork. Mix in the lemon juice, sea salt, black pepper, and minced garlic. Dice the tomato (and chop a handful of arugula if using), stir into the avocado spread along with the sunflower seeds, and chill in the refrigerator for at least 30 minutes. Spread the mixture evenly onto the crispbread slices.
11:00 AM Water — 300 ml (approx. 1 ¼ cups)
11:30 AM Mid-Morning Snack
Yogurt with Pear & Sunflower Seeds
RECIPE: Yogurt with Pear & Sunflower Seeds — 1 serving
Ingredients:
— Pear — 1 medium (120 g)
— Plain yogurt, 2% fat — 5 tbsp (100 g)
— Sunflower seeds (hulled) — ¾ tbsp (8 g)
Preparation:
Grate the pear using a box grater. Stir all the ingredients together in a bowl and serve.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Creamy Pumpkin & Roasted Vegetable Soup with Choux Puffs
RECIPE: Creamy Pumpkin & Roasted Vegetable Soup with Choux Puffs — 1 serving
Ingredients:
— Choux puffs (groszek ptysiowy) — 1 cup (25 g)
— Garlic — 1 clove (5 g)
— Pumpkin — ¼ small (200 g)
— Fresh ginger root — small piece (5 g)
— Carrot — 1 medium (45 g)
— Olive oil — 1 ½ tbsp (15 ml)
— Fresh parsley leaves — ⅔ tsp (4 g)
— Leek — ⅓ piece (50 g)
— Ground turmeric — 1 tsp (4 g)
— Paprika powder — 1 tsp (3 g)
— Black pepper — 1 pinch (1 g)
— Potato — 1 medium (90 g)
— Sea salt — 3 pinches (3 g)
Preparation:
Wash, peel, and cut the pumpkin, carrot, potato, leek, and garlic into large chunks. Arrange the vegetables on a baking sheet lined with parchment paper, drizzle with olive oil, and season with sweet paprika, ground turmeric, sea salt, black pepper, and minced fresh ginger. Roast in a preheated oven at 200°C (400°F) for about 15–20 minutes until tender. Transfer the roasted vegetables to a pot and blend until smooth, adding warm water until your desired soup consistency is reached. Garnish with chopped fresh parsley and choux puffs before serving.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Vegetables with Hummus
RECIPE: Vegetables with Hummus — 1 serving
Ingredients:
— Carrot — 2 medium (90 g)
— Red bell pepper — 1 large (240 g)
— Hummus — 4 tbsp (80 g)
Preparation:
Cut the carrots and red bell pepper into sticks. Dip into the hummus and enjoy.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
Shopping list for week 2
Cereal & Grain Products (and dairy/pantry items listed)
— Rye bread — 35 g (1 slice)
— Choux puffs (groszek ptysiowy) — 25 g (1 cup)
— Hummus — 120 g (6 tbsp)
— Bulgur wheat — 150 g (1 ½ pouches)
— Couscous — 50 g (½ pouch)
— Mozzarella — 100 g (1 ball)
— Multigrain crispbread (Wasa) — 176 g (19 ⅔ slices)
— Flaked almonds — 15 g (1 tbsp)
— Fresh rosemary sprig — 8 g (1 piece)
— Brown rice — 50 g (3 ⅓ tbsp)
— Sea salt — 14 g (14 pinches)
— Whole-wheat tortilla wrap — 60 g (1 piece)
— Semi-skimmed cottage cheese / curd cheese (twaróg) — 100 g (1 portion)
— Herbes de Provence — 4 g (2 tsp)
Vegetables
— Onion — 25 g (¼ medium)
— Zucchini — 125 g (½ medium)
— Garlic — 41 g (8 ¼ cloves)
— Pumpkin — 200 g (¼ small)
— Fresh dill — 10 g (2 ½ tsp)
— Carrot — 225 g (5 medium)
— Fresh kirby/pickling cucumbers — 675 g (13 ½ pieces)
— Red bell pepper — 360 g (1 ⅔ medium)
— Fresh parsley leaves — 25 g (4 ¼ tsp)
— Fresh tomato — 1170 g (6 ¾ medium)
— Cherry tomatoes — 560 g (28 pieces)
— Leek — 50 g (⅓ piece)
— Mâche (corn salad) — 100 g (5 handfuls)
— Arugula — 125 g (6 ¼ handfuls)
— Radish — 30 g (2 pieces)
— Iceberg lettuce — 530 g (1 ⅓ heads)
— Fresh chives — 35 g (7 tbsp)
— Fresh spinach — 100 g (4 handfuls)
— Potatoes — 180 g (2 medium)
Milk & Dairy Products
— Low-fat Greek yogurt — 50 g (2 ½ tbsp)
— Plain yogurt, 2% fat — 800 g (40 tbsp)
— Cream cheese (e.g., Almette) — 90 g (4 ½ tbsp)
— Feta cheese — 130 g (2 ⅔ portions)
— Parmesan cheese — 30 g (3 ¾ tbsp)
Meat & Eggs
— Chicken breast fillet — 500 g (2 ½ pieces)
— Turkey breast — 100 g (1 portion)
— Turkey breast cold cut (Sokołów) — 50 g (2 slices)
— Raw ground beef — 200 g (1 ¼ cups)
Oils & Fats
— Rapeseed (canola) oil — 5 ml (½ tbsp)
— Olive oil — 73 ml (7 ⅓ tbsp)
Sugar & Sweets
— Honey — 10 g (⅓ tbsp)
— Bee honey — 25 g (1 tbsp)
Fish & Seafood
— Canned tuna in spring water / brine — 120 g (6 tbsp)
Fruits, Nuts & Seeds
— Avocado — 140 g (1 whole)
— Lemon — 140 g (1 ¾ whole)
— Grapefruit — 500 g (2 whole)
— Pear — 610 g (4 ⅔ whole)
— Fresh ginger root — 5 g (⅛ piece)
— Clementines (mandarins) — 190 g (3 whole)
— Hazelnuts — 8 g (¼ handful)
— Orange — 240 g (1 whole)
— Flaxseed — 20 g (1 ⅓ tbsp)
— Sunflower seeds (hulled) — 40 g (4 tbsp)
— Strawberries — 70 g (½ cup)
— Dried cranberries — 20 g (½ handful)
Beverages
— Lime juice — 9 ml (1 ½ tbsp)
Spices & Condiments
— Ground cinnamon — 1 g (¼ tsp)
— Ground turmeric — 6 g (1 ½ tsp)
— Dried bay leaf — 2 g (1 piece)
— Dried marjoram — 2 g (⅔ tsp)
— Mustard — 30 g (3 tsp)
— Dried oregano — 2 g (⅔ tsp)
— Paprika powder — 8 g (2 ⅔ tsp)
— Black pepper — 17 g (17 pinches)
— Dried thyme — 3 g (1 tsp)
Recipes and meal plan for week 3
DAY 1 (Sunday)
08:00 AM Water — 300 ml (approx. 1 ¼ cups)
08:30 AM Breakfast
Beetroot & Feta Spread Crispbread Sandwiches
RECIPE: Beetroot & Feta Spread Crispbread Sandwiches — 1 serving
Ingredients:
— Beetroot — 1 medium (110 g)
— Garlic — 1 clove (5 g)
— Multigrain crispbread — 3 slices (27 g)
— Black pepper — 1 pinch (1 g)
— Dried thyme — ⅓ tsp (1 g)
— Arugula — 1 ¼ handfuls (25 g)
— Feta cheese — 1 ½ portions (75 g)
Preparation:
Boil or roast the beetroot ahead of time (e.g., the day before) until tender. Blend the cooked beetroot with garlic, dried thyme, black pepper, and feta cheese until a spread forms. Spread evenly over the crispbread slices and top with fresh arugula.
11:00 AM Water — 300 ml (approx. 1 ¼ cups)
11:30 AM Mid-Morning Snack
Spinach, Grapefruit & Flaxseed Smoothie
RECIPE: Spinach, Grapefruit & Flaxseed Smoothie — 1 serving
Ingredients:
— Grapefruit — 1 fruit (250 g)
— Fresh spinach — 1 ⅓ handfuls (35 g)
— Flaxseed — ⅔ tbsp (10 g)
Preparation:
Peel the grapefruit. Add the grapefruit, fresh spinach, and flaxseed into a blender and blend until smooth.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Vegetable & Salmon Soup
RECIPE: Vegetable & Salmon Soup — 1 serving
Ingredients:
— Onion — ½ medium (50 g)
— Garlic — ⅓ clove (2 g)
— Fresh salmon fillet — ½ piece (100 g)
— Carrot — 1 medium (45 g)
— Rapeseed (canola) oil — 1 tbsp (10 ml)
— Parsley root — ½ piece (40 g)
— Dried oregano — ⅓ tsp (1 g)
— Black pepper — 1 pinch (1 g)
— Dried thyme — ⅓ tsp (1 g)
— Potato — 1 medium (90 g)
— Sea salt — 1 pinch (1 g)
— Canned diced tomatoes — ⅔ cup (200 g)
Preparation:
Clean, peel, and slice the carrot and parsley root. Finely chop the onion and garlic. Slice the potato into rounds and cut the fresh salmon fillet into bite-sized cubes. Heat the rapeseed oil in a large pot. Add the onion and garlic, cooking until translucent. Add the prepared root vegetables, potato rounds, salmon cubes, oregano, thyme, sea salt, and black pepper, sautéing briefly. Pour in water to cover and simmer on low heat for about 50 minutes. Stir in the canned tomatoes along with their juice and simmer for an additional 10 minutes.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Zucchini & Roquefort Salad
RECIPE: Zucchini & Roquefort Salad — 1 serving
Ingredients:
— Onion — ¼ medium (25 g)
— Zucchini — ½ medium (125 g)
— Olive oil — ⅔ tbsp (7 ml)
— Multigrain crispbread — 1 slice (9 g)
— Fresh parsley leaves — ¾ tsp (5 g)
— Black pepper — 1 pinch (1 g)
— Iceberg lettuce — ¼ head (100 g)
— Roquefort cheese — 1 ¼ slices (25 g)
— Sea salt — 1 pinch (1 g)
— Flaked almonds — ⅔ tbsp (10 g)
Preparation:
Wash and thoroughly dry the iceberg lettuce leaves, then chop finely and place into a salad bowl. Wash the zucchini (partially peel striped pattern lengthwise if desired) and slice thinly. Add the zucchini slices, finely chopped onion, and chopped fresh parsley to the bowl. Toast the flaked almonds in a dry skillet until golden. Mash the crumbled Roquefort cheese with the olive oil to form a smooth dressing. Pour over the salad, toss gently to coat, and season with sea salt and black pepper to taste. Top with the toasted almonds and serve alongside the crispbread.
09:00 PM Water — 300 ml (approx. 1 ¼ cups)
DAY 2 (Monday)
08:00 AM Water — 300 ml (approx. 1 ¼ cups)
08:30 AM Breakfast
Beetroot & Feta Spread Crispbread Sandwiches
RECIPE: Beetroot & Feta Spread Crispbread Sandwiches — 1 serving
Ingredients:
— Beetroot — 1 medium (110 g)
— Garlic — 1 clove (5 g)
— Multigrain crispbread — 3 slices (27 g)
— Black pepper — 1 pinch (1 g)
— Dried thyme — ⅓ tsp (1 g)
— Arugula — 1 ¼ handfuls (25 g)
— Feta cheese — 1 ½ portions (75 g)
Preparation:
Boil or roast the beetroot ahead of time until tender. Blend with garlic, dried thyme, black pepper, and feta cheese until smooth. Spread the beetroot paste over the crispbread slices and top with fresh arugula.
11:30 AM Mid-Morning Snack
Spinach & Pear Smoothie
RECIPE: Spinach & Pear Smoothie — 1 serving
Ingredients:
— Pear — 2 medium (250 g)
— Fresh spinach — 1 ⅓ handfuls (35 g)
Preparation:
Core and chop the pears. Blend together with the fresh spinach and a little water if needed until smooth.
03:00 PM Water — 300 ml (approx. 1 ¼ cups)
03:30 PM Lunch / Dinner
Beef Patty with Bulgur Wheat, Mâche & Tomato
RECIPE: Beef Patty with Bulgur Wheat, Mâche & Tomato — 1 serving
Ingredients:
— Garlic — ⅓ clove (2 g)
— Plain yogurt, 2% fat — 3 ¾ tbsp (75 g)
— Mustard — 1 tsp (10 g)
— Fresh tomato — ½ medium (90 g)
— Dried marjoram — ⅓ tsp (1 g)
— Black pepper — 1 pinch (1 g)
— Raw ground beef — ⅔ cup (100 g)
— Bulgur wheat — ½ pouch (50 g)
— Sea salt — 1 pinch (1 g)
— Mâche (corn salad) — 2 ½ handfuls (50 g)
— Olive oil — 1 tbsp (10 ml)
Preparation:
Mix the ground beef with half of the mustard, minced garlic, dried marjoram, and black pepper. Form into a patty and bake on a parchment-lined baking sheet at 180°C (350°F) for 20–25 minutes. Cook the bulgur wheat according to package instructions. Make the sauce by whisking the plain yogurt with the remaining mustard and a pinch of sea salt. Dice the tomato and toss with the mâche and olive oil. Drizzle the baked patty with the yogurt-mustard sauce and serve with the bulgur wheat and fresh side salad.
06:30 PM Water — 300 ml (approx. 1 ¼ cups)
07:00 PM Dinner
Zucchini & Roquefort Salad
RECIPE: Zucchini & Roquefort Salad — 1 serving
Ingredients:
— Onion — ¼ medium (25 g)
— Zucchini — ½ medium (125 g)
— Olive oil — ⅔ tbsp (7 ml)
— Multigrain crispbread — 1 slice (9 g)
— Fresh parsley leaves — ¾ tsp (5 g)
— Black pepper — 1 pinch (1 g)
— Iceberg lettuce — ¼ head (100 g)
— Roquefort cheese — 1 ¼ slices (25 g)
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