The 14-Day No Sugar Diet(22)
When cool enough to touch, remove potato skin.
Place potato with broth and almond milk in blender. Blend on low until smooth.
Add chipotle powder and salt to taste.
Garnish with diced avocado.
Makes 1 serving.
Per serving: 259 calories, 3 g fat, 47 g carbohydrates, 8 g sugars, 12 g protein, 7 g fiber
SNACK
Tuna salad tea sandwiches. Top two rye crisp crackers each with a heaping tablespoon of light homemade tuna salad and top each with a 1/2 inch thick slice of cucumber.
Per serving: 98 calories, 3 g fat (1 g saturated), 165 mg sodium, 9 g carbohydrates, 6 g protein, 3 g fiber
DINNER
Chicken Gumbo (recipe page 133) with 1 slice Ezekiel Sprouted Grain bread and garden salad Per serving: 294 calories, 12.5 g fat, (2 g saturated), 340 mg sodium, 28 g carbohydrates, 17 g protein, 6 g fiber.
Half a banana dipped in 1 oz. melted dark chocolate Per serving: 220 calories, 0 g fat (0 g saturated fat), 1 mg sodium, 23 g carbohydrates, 1 g protein, 3 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 6 Nutrition Total (approx.) 1,578 calories, 39.5 g fat (6.5 g saturated), 258 g carbohydrates, 1,148 mg sodium, 85 g protein, 17 g fiber
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DAY 7
BREAKFAST
Eggs Florentine with Sun-Dried Tomato Pesto (recipe page 116) Fruit Salad with Lime and Mint (recipe page 122)
SNACK
Yogurt with Fruit and Almonds YOU’LL NEED:
1/2 cup blackberries
1/2 cup raspberries
1/4 cup All Bran cereal
1 Tbsp. sliced almonds
1/2 cup plain Greek yogurt
DO THIS:
Mix all together.
Makes 1 serving.
Per serving: 231 calories, 8.5 g fat (2 g saturated), 14.7 g protein, 3 g fiber
LUNCH
Tuna Salad Wrapped in Lettuce (recipe page 144) Melon Slush (recipe page 122)
SNACK
Half a banana dipped in 1 oz. melted dark chocolate.
Per serving: 220 calories, 0 g fat, 0 g saturated fat, 1 mg sodium, 23 g carbohydrates, 3 g fiber, 1 g protein
DINNER
Salmon Burger with Dill (recipe page 142) Black Bean Salad with Avocado (recipe page 124) 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 7 Nutrition Total (approx.) 1,469 calories, 40.5 g fat (10 g saturated), 126 g carbohydrates, 81.7 g protein, 25 g fiber
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DAY 8
BREAKFAST
Oatmeal and Berries (recipe page 119)
1 hard-boiled egg
60 calories, 4 g fat (1 g saturated), 55 mg sodium, 5 g protein SNACK
Endless Summer Smoothie (recipe page 108) Handful of raw almonds 162 calories, 14 g fat (1 g saturated), 6 g carbohydrates, 6 g protein, 3 g fiber LUNCH
Avocado Salad (recipe page 124) Per serving: 143 calories, 12.4 g fat (1.7 g saturated) 137 sodium, 8 g carbohydrates, 4 g sugars, 4 g fiber, 1 g protein.
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
1/2 cup strawberries, sliced, topped with whipped cream 138 calories, 3.5 g fat, 66 mg sodium, 7.5 g carbohydrates, 0 g protein, 1.5 g fiber DINNER
Portobello Turkey Burger & Bruchetta (recipe page 127) Roasted Brussels Sprouts (recipe page 142) 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 8 Nutrition Total (approx.) 1,342 calories, 72.9 g fat (10 g saturated), 90.5 g carbohydrates, 64 g protein, 47 g fiber
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DAY 9
BREAKFAST
Breakfast Quinoa (recipe page 115)
SNACK
Slices of 1/2 red pepper, 3 baby carrots for dipping in 1/4 cup guacamole.
LUNCH
Leftover turkey burger and Watermelon Salad with Yogurt (recipe page 130)
SNACK
Devilishly Good Eggs (recipe page 121)
DINNER
Shrimp and Clams Stew (recipe page 143) 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 9 Nutrition Total (approx.) 1,258 calories, 45.6 g fat (13.4 g saturated), 126 g carbohydrates, 94 g protein, 24.5 g fiber
* * *
DAY 10
BREAKFAST
Oatmeal & Berries (recipe page 119)