Day 1
Breakfast :
Include carbohydrates such as whole grain toast or bagels with peanut butter (for added proteins) Eggs are also a great source of protein because they're "complete proteins" (they contain ALL 22 amino acids) and can be either fried, scrambled, poached or hard boiled. Top the morning off with calcium fortified orange juice.
Lunch:
The perfect opportunity for vegetarian dishes such as bowl of black bean, lentil or vegetable soup (which include carrots, celery, cabbage, onions, corn, etc.) plus a side of salad complete with olive oil and healthy toppings.
Dinner:
Dinner:
Includes pasta with pesto sauce. Pesto's main ingredient is basil, which protects against heart disease and cancer, with its flavenoids and antioxidant compounds. Basil also possesses anti-inflammatory and anti-bacterial properties with its volatile oils. This healthy ingredient also provides magnesium and beta carotene. Add in soy “meatballs” as a substitute for beef.
Day 2
Breakfast:
The start of the day, is an occasion for delicious oatmeal. Plain oat flakes contain vitamin E, zinc, selenium, copper, iron, manganese, magnesium and protein.With this meal, chopped nuts, raisins, sliced bananas, strawberries and/or peanut butter may be added. Drink it down with fresh orange juice or organic fat free milk. Citrus fruits such as oranges offer protection against cardiovascular disease because of their folate which lowers levels of the cardiovascular risk factor.
For lunch, veggie pizza is a yummy choice with an abundance of healthy toppings such as onions, olives, bell peppers, tomatoes, mushrooms and spinach. After all, the Department of Health recommends eating at least 5 portions of fruits and vegetables each day and about 15% of Americans reach this target.
Dinner is time for a grilled eggplant and portobello sandwich accompanied with a green salad. Include fresh tomato and spicy arugula and serve the delixious sandwich on whole wheat bread. Eggplant contains nanusin in its skin, which is an anthocyanin phytonutrient. This nutrient has been shown to protect cell membranes from damage.
Day 3
Begin your morning with fresh fruit for breakfast! Oranges, pears, strawberries, bananas, watermelon, peaches, blueberries with yogurt and granola are a delicious morning meal. An amazing part of yogurt are its probiotics--"beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections." Granola on the other hand is packed with proteins because of its nuts and whole grains.
Veggie burgers are a wonderful choice for lunch. As a substitute for other meats, this veggie burger uses kidney beans. One cup of kidney beans possesses 30% of the daily recommended amount of iron, a mineral necessary in red blood cell function.
Another meal filled with beans and other deliciously healthy options is the “Two-Bean Soup with Kale and sandwich.” Kale provides Vitamin C, a powerful antioxidant that not only "lowers blood pressure" but supports a "strong immune system" and combats "age-related ocular diseases." Filled with onions, carrots, celery, garlic cloves, vegetable broth, kale, black beans, red wine vinegar and rosemary, this soup is the perfect vegetarian dinner meal.
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