The 14-Day No Sugar Diet(21)
Per serving: 186 calories, 1.2 g fat, 52 g carbohydrates, 7.2 g protein, 17 g fiber
SNACK
Small pear and low-fat cheese stick
Per serving: 162 calories, 4 g fat (2 g saturated), 27 g carbohydrates, 6 g protein, 6 g fiber
LUNCH
Turkey Avocado Sandwich (recipe below) with Cream of Tomato Soup (recipe page 126)
YOU’LL NEED:
2 tsp. spicy brown mustard
2 slices sprouted grain bread
4 slices roasted turkey breast
3 slices avocado
?arugula leaves
Makes 1 serving.
Per serving: 307 calories, 15 g fat (1.8g saturated), 21 g carbohydrates, 18.6 g protein, 5.5 g fiber
SNACK
One-cup popcorn and 1/2 cup skim milk
Per serving: 74 calories, .62 g fat, 12 g carbs, 5.2 g protein, 1.2 g fiber
DINNER
Cod with Romesco Sauce (recipe page 136)
With brown rice and green beans
Per serving: 226 calories, 1.8 g fat (0.4 g saturated), 10 mg sodium, 44 g carbohydrates, 5 g protein, 3.5 g fiber
Strawberries with whipped cream
Per serving: 204 calories, 6.6 g fat (6.6 g saturated fat), 34 g carbohydrates, .9 g protein, 1.1 g fiber
SNACK (optional)
BEVERAGES
Eight or more eight-ounce glasses of water per day.
__ __ __ __ __ __ __ __ + water
(Other beverages: unsweetened coffee, tea, or iced tea, fruit and herb infused waters)
Day 3 Nutrition Total (approx.)
1,546 calories, 50 g fat (13 g saturated), 205 g carbohydrates, 72.9 g protein, 37.3 g fiber
* * *
DAY 4
BREAKFAST
Drink Your Oatmeal (recipe page 108)
SNACK
Fruit Salad with Lime and Mint (recipe page 122)
LUNCH
Chicken Salad Roll-Ups (recipe page 125) with Cream of Tomato Soup (recipe page 126)
SNACK
Slices of 1/2 of red pepper, 3 baby carrots for dipping in 1/4 cup guacamole.
170 calories, 10.6 g fat (1.4 g saturated), 18.8 carbohydrates, 3.6 g protein, 9 g fiber
DINNER
Diner-Style Meatloaf (recipe page 137) with Kale and Cannellini Beans (recipe page 139) Strawberries with Whipped Cream 204 calories, 6.6 g fat (6.6 g saturated fat), 34 g carbohydrates, 9 g protein, 1.1 g fiber SNACK (optional)
BEVERAGES
Eight or more eight-ounce glasses of water per day.
__ __ __ __ __ __ __ __ + water (Other beverages: unsweetened coffee, tea, or iced tea, fruit and herb infused waters) Day 4 Nutrition Total (approx.) 1,614 calories, 61 g fat (15 g saturated), 201 g carbohydrates, 65.5 g protein, 29.1 g fiber
* * *
DAY 5
BREAKFAST
Breakfast Burrito (recipe page 115) SNACK
1 medium banana with tablespoon of almond butter
206 calories, 9.5 g fat (.9 g saturated), 30.4 g carbohydrates, 3 mg sodium, 3.4 g protein, 3.6 g fiber LUNCH
Chick-Fil-A Grilled Chicken Cool Wrap 350 calories, 14 g fat (5 g saturated), 960 mg sodium, 29 g carbohydrates, 3 g sugars, 37 g protein, 15 g fiber SNACK
Mini Muffin Pizza YOU’LL NEED:
1 whole-grain English muffin
2 slices tomato
4 Tbsp. shredded mozzarella cheese
?Red pepper flakes (optional)
DO THIS:
Top two halves of a whole grain English muffin with a slice of tomato and shredded mozzarella cheese.
Place in a toaster oven or under a broiler and heat until the cheese is melted. Sprinkle with red pepper flakes.
Per two halves: 280 calories, 6 g fat (3 g saturated), 950 mg sodium, 44 g carbohydrates, 15 g protein, 8 g fiber DINNER
Planked Salmon with Grilled Asparagus and Roasted New Potatoes (recipe page 140) SNACK (optional) BEVERAGES
Eight or more eight-ounce glasses of water per day.
__ __ __ __ __ __ __ __ + water (Other beverages: unsweetened coffee, tea, or iced tea, fruit and herb infused waters) Day 5 Nutrition Total (approx.) 1,623 calories, 61.5 g fat (15.4 g saturated), 175 g carbohydrates, 133 g protein, 33.6 g fiber
* * *
DAY 6
BREAKFAST
Fiber One Original Cereal with 1/2 cup skim milk and fresh blueberries Medium Apple with 1 Tbsp. Almond Butter 143 calories, 9.5 g fat (.5 g saturated), 17.4 g carbohydrates, 2.4 g protein, 3 g fiber
SNACK
Small pear and low-fat cheese stick and 5 whole-wheat crackers Per serving: 146 calories, 3 g fat (2 g saturated), 77 g carbohydrates, 202 mg sodium, 8 g protein, 5 g fiber
LUNCH
Chicken Salad Roll-Ups (recipe page 125) Chipotle Sweet Potato Soup YOU’LL NEED:
1 cup baked sweet potato (mashed)
1/2 cup vegetable broth
1/2 cup unsweetened almond milk
1/2 tsp. chipotle powder
?salt to taste
1/3 cup diced avocado
DO THIS:
Preheat oven to 400°F. Bake sweet potato until tender.