Dana Eating Plan Ideas

 (4) drinks/week + 1/2 bodyweight of water. Eat within 12 hour period. No gluten or dairy.

Breakfast:

Chia seed pudding

Smoothies

Eggs w/spinach + tomatoes. 

Lunch: 

Avo, basil, greens, rôtissoire chicken.

Spinach salad w/ grated carrots, grated beets, 1/4 to 1/2 c. pre-cooked lentils w/ grilled chicken. 

Turkey, avocado, tomato,  arugula on gluten-free bread toast. With a simple green salad with greens, sauted asparagus, green beans, avocado.

Vegetable crudette plate:  With raw carrots,  orange and purple tomatoes,  radish, cucumber w/ hummus, avocado and turkey slices. 

Mexican inspired salad: chicken breast, greens, black beans, tomatoes, sliced peppers, avocado.

Dinners: Cooking once and eating twice. 

Turkey burgers w/ green salad.

Shrimp, peppers, broccoli, cauliflower, snow peas. Wolk. w/ brown rice. 

Wild salmon w/ roasted vegetables: yellow peppers, carrot, onion, egg plant, zucchini, olive oil, sea salt. NO potatoes. 375 degrees for 45 minutes. Roast a lot and have some to add to next day's salad. 

Fish: Cast iron in olive oil Pan fried fish: (3) minutes each side. and sq. lemon and parsley

Cumin Roasted Carrots w/ wilted spinach. Spinach in a little water, and then drain and a little olive oil salt, pepper. 

Kale salad: chopped w/ drizzled olive oil. massaged in. salt, lemon juice, marinate... and then add basil, radish and then top w/ drained 1/4 c. chick peas and serve w/ rotes. chicken.

Turkey chili: ground turkey, organic spices, black beans, w/salad.

Wild salmon w/green beans tossed in olive oil, a little bit of lemon zest w/ new potatoes, 

To cook green beans: Green beans in cast iron pan, /2 filled w/ water... boil until almost done and then drain and add a little olive oil and lemon zest, salt & cracked pepper.

Snacks: vegetables and nuts. 4pm: raw nuts, veg crudette w/hummus, watermelon, berries

Evening snacks: fruit and tea. 3 cups watermelon w/ hibiscus tea. Fresh figs (2) and peppermint tea.

raspberries + almond milk. 8 oz. glass (no protein powder)

Sliced peach w/ Mint tea. 

1 cup blueberries w/unsweetened coconut flakes. squeeze lime juice.

pink grapefruit w/ tea coconut sugar

baked apple w/cinnamon w/coconut sugar bake 30 minutes (core the apple)

Dressing for salads: Equal parts olive oil and lemon juice, cracked pepper, w/ 1 tea mustard, 1 tea. honey

Avocado Smoothie

 Avo smoothie

1/2 avocado

equal parts w/ almond milk & coconut water

greens spinach, cinnamon

hemp seed (It's the protein)

Chia Seed Pudding

 Chia Seed Pudding

3 T. chia seeds

1 Cup almond milk.

Mason jar. Takes 15 minutes. 

Add blueberries, strawberries, apricots + coconut.

(Same protein as an egg. 12 Grams fiber. Same Omega as a piece of salmon.)

Tabouli (Dana's)

 5 T. Hemp Seeds

Parsley (As much as want- not too much)

Cucumber (4-5 spoonfuls)

Red + Yellow cherry tomatoes (same amount as cucumber)

Salt

Lime juice squeezed over top.

Mix together. Can add a little olive oil, but doesn't need it.

Egg Bake (Spinach + Feta)

(from Patty)

6 slices white bread cubed (I don't remove the crust) 

6 eggs

2 cups milk 

2 10oz. pkg. frozen spinach- thawed + squeezed well to remove liquid 

1 cup coarsely chopped tomatoes 

2 5oz. pkg. crumbled feta cheese 

1/2 cup chopped onion 

1/4 t. dry mustard 

1/2 t. oregano 

1/2 t. salt 

1/4 t. pepper 

 Beat eggs + milk. Add spices and continue beating until well blended. Stir bread, spinach, tomatoes, onion + feta into egg mixture. Pour into greased 9 x 13 pan. Bake @ 350 degrees 45-50 minutes. Let set 10 minutes before serving.

Egg Bake (Italian Sausage + Cheese)

(from Patty) 

 6 slices white bread cubed (I don't remove the crust) 

6 eggs 

2 cups milk 

1 lb. ground Italian sausage- browned + drained 

1 red pepper chopped 

2 cups shredded Monterey Jack cheese 

1/2 cup chopped onion 

1/4 t. dry mustard 

1/2 t. salt 

1/4 t. pepper 

 Beat eggs + milk. Add spices and continue beating until well blended. Stir bread, sausage, red pepper, onion + cheese into egg mixture. Pour into greased 9 x 13 pan. Bake @ 350 degrees 45-50 minutes. Let set 10 minutes before serving.

Breakfast Souflee'

(From Meg) 

1 pound sausage (cooked + drained) 

6 slices bread 

3 Tablespoon butter 

1 + 1/2 cups grated cheddar cheese 

5 eggs 

2 cups 1/2 & 1/2 milk 

1 teaspoon salt 

1 teaspoon dry mustard 

 Butter bread and cut into cubes. Put bread in bottom of 9 x 13 pan. Sprinkle cooked + drained sausage over top, then sprinkle with cheese. Then beat remainder of ingredients and pour on top of cheese. Refrigerate overnight. Bake in preheated 350 degrees for 40-45 minutes.