Chapter 7: Three Week Meal Plan

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Sample Menus. The Fertility Meal Plan is offered as a guide to help move your diet in a healthier direction. It incorporates all the nutritional recommendations for increasing fertility (low glycemic index, high fiber, high nutrient density, and plant based protein).

Menu Week 1:

Sunday

Breakfast: French toast, fresh or frozen berries, plain yogurt
Lunch: Frittata, baked new potato wedges, fresh fruit
Supper: Cumin chicken with tzatziki

Monday

Breakfast: High protein fuirt and berry smoothie, toast with almond butter
Lunch: Chicken salad (made with planned over Cumin chicken)
Supper: Salmon, sauteed arame and seasonal veggies, brown rice

Tuesday

Breakfast: Whole grain cereal like Kashi Go Lean  fresh or frozen berries, plain yogurt
Lunch: Planned over salmon salad, raw assorted veggies
Supper: Curried tempeh and veggies, chutney and brown basmati

Wednesday

Breakfast: Poached eggs on sprouted toast, fresh berries
Lunch: Planned over currie tempeh and veggies
Supper: Creamy carrot and parsnip soup, side salad with chickpeas (oil and vinegar dressing)

Thursday

Breakfast: Steel cut oatmeal with ground flaxseed, fresh or rozen berries, plain yogurt
Lunch: Planned over creamy carrot and parsnip soup, planned over side salad
Supper: Southwestern vegetarian chili

Friday

Breakfast: Whole grain cereal like Kashi Go Lean,  fresh or frozen berries, plain yogurt
Lunch: Planned over vegetarian chili
Supper: Pizza (artichokes, feta, sundried tomatoes) and veggie plate

Saturday

Breakfast: Scrambled eggs, sprouted toast and butter, fresh berries
Lunch: pPanned over pizza
Supper: Halibut, roasted butternut squash, brown basmati rice and sauted beans

 

Menu Week 2:

Sunday

Breakfast: French toast, fresh or frozen berries, plain yogurt
Lunch: Brown rice fusilli with veggies
Supper: Roasted chicken, Greek salad, Greek potatoes

Monday

Breakfast: High protein fuirt and berry smoothie, sprouted toast with almond butter
Lunch: Greek chicken pita pocket
Supper: Moroccan chickpea and millet soup, Greek pasta salad (planned over from sunday with spinach)

Tuesday

Breakfast: whole grain cereal loke Kashi Go Lean,  fresh or frozen berries, plain yogurt
Lunch: Planned over moroccan chickpea and millet soup
Supper: Salmon, lundberg mixed rice, Russian kale and leeks

Wednesday

Breakfast: Poached eggs on sprouted toast, fresh berries
Lunch: Planned over salmon sandwich
Supper: Veggie burger, baked yam fries, side salad with planned over Russian kale and leeks

Thursday

Breakfast: Steel cut oatmeal with ground flaxseed, fresh or rozen berries, plain yogurt
Lunch: Planned over veggie burger
Supper: Moroccan lentils. brown basmati rice, sauteed  seasonal veggies 

Friday

Breakfast: wWole grain cereal like Kashi Go Lean, fresh or frozen berries, plain yogurt
Lunch: Planned over Moroccan lentils
Supper: Sable fish, wilted greens with lemon honey vinaigrette, quinoa pilaf

Saturday

Breakfast: Scrambled eggs, sprouted toast and almond butter, fresh berries
Lunch: Planned over sable fish wrap, slivered red pepper, carrot, and snap pea salad
Supper: Quesadilla (black beans, corn, and jack cheese) with salsa, napa cabbage and Jicama slaw, guacamole

 

Menu Week 3:

Sunday

Breakfast: French toast, freash or frozen berries, plain yogurt
Lunch: Grilled tempeh sandwich
Supper: Roasted turkey breast, coriander and citrus roasted veggies

Monday

Breakfast: High protein fuirt and berry smoothie, toast with almond butter
Lunch: Turkey wrap with planned over roasted veggies
Supper: West coast salmon chowder

Tuesday

Breakfast: Whole grain cereal like Kashi Go Lean, fresh or frozen berries, plain yogurt
Lunch: Planned over west coast salmon chowder
Supper: Pizza topped with spinich, tomatoes, and smoked gouda

Wednesday

Breakfast: Poached eggs on sprouted toast, fresh berries
Lunch: Planned over pizza
Supper: Miso and lemongrass soup with tofu, chilled soba noodles with edamame and carrots

Thursday

Breakfast: Steel cut oatmeal with ground flaxseed, fresh or rozen berries, plain yogurt
Lunch: Planned over soba noodles with endame and carrots
Supper: Spring pea soup with mint, warm penne pasta salad

Friday

Breakfast: Whole grain cereal like Kashi Go Lean, fresh or frozen berries, plain yogurt
Lunch: Planned over pasta salad
Supper: Sable fish, wilted greens, quinoa pilaf

Saturday

Breakfast: Frittata, baked new potato wedges, fresh fruit
Lunch: Planned over spring pea soup with mint
Supper: Kamut berry, brown rice salad with currants and almond topped with grilled tempeh