The 14-Day No Sugar Diet(23)
1 hard-boiled egg
60 calories, 4 g fat (1 g saturated), 55 mg sodium, 5 g protein SNACK
Douse the Flames Smoothie (recipe page 107) LUNCH
Tex-Mex Bean Salad (recipe page 129) Medium apple
80 calories, 30 g carbohydrates, 4 g fiber
SNACK
5 baby carrots with chickpea hummus
107 calories 2.8 g fat, 17 g carbohydrates, 4.6 protein, 16 g fiber DINNER
Flank Steak Salad (recipe page 139) with whole-grain dinner roll Per serving: 440 calories, 17 g fat (7 g saturated), 32 g carbohydrates, 680 mg sodium, 41 g protein, 6 g fiber
2 Tangerines
74 calories, 16 g carbohydrates, 1.2 g protein
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 10 Nutrition Total (approx.) 1,376 calories, 45.8 g fat (10.5 g saturated), 169 g carbohydrates, 88.6 g protein, 44 g fiber
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DAY 11
BREAKFAST
Huevos Rancheros (recipe page 117)
SNACK
Oatmeal with Berries and Almond Butter YOU’LL NEED:
1 cup steel-cut oatmeal
1/2 cup fresh raspberries
1 Tbsp. almond butter
DO THIS:
Cook the oatmeal and then mix in berries and almond butter.
Per serving: 285 calories, 20 g fat (3.5 g saturated) 5.6 g sugars, 12.5 g protein, 11 g fiber
LUNCH
Tequila Sunrise Salad (recipe page 144)
SNACK
Hummus & Pepper Roll-Ups YOU’LL NEED:
2 Tbsp. hummus
1 8-inch low-carb, multi-grain tortilla
1/2 red bell pepper, sliced
DO THIS:
Spread hummus on tortilla.
Top with slices of red bell pepper, roll up and cut into wheels
Per serving: 170 calories, 6.8 g fat (3 g saturated), 22 g carbohydrates, 2 g sugars, 324 mg sodium, 6.5 g protein, 5.8 g fiber
DINNER
Eggplant Parmesan (recipe page 138) Strawberry Pecan Salad (recipe page 128) 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 11 Nutrition Total (approx.) 1,503 calories, 89.2 g fat (15.5 g saturated), 103.4 g carbohydrates, 65 g protein, 48.8 g fiber
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DAY 12
BREAKFAST
Huevos Sedona (recipe page 118)
SNACK
Small pear and low-fat cheese stick 162 calories , 4 g fat (2 g saturated), 27 g carbohydrates, 6 g protein, 6 g fiber
LUNCH
Pesto Chicken Sandwich (recipe page 140) Melon Slush (recipe page 122)
SNACK
Strawberry-Kiwi-Almond Crunch Yogurt YOU’LL NEED:
1/2 cup Greek yogurt, plain
1/2 cup strawberries, sliced
2 peeled kiwifruit, chopped
3 Tbsp. sliced almonds
DO THIS:
Mix the first three ingredients and then top with sliced almonds.
Per serving: 318 calories, 10 g fat, 39 g carbohydrates, 23 g protein, 8 g fiber
DINNER
White Bean Soup with Sausage (recipe page 145.) 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 12 Nutrition Total (approx.) 1,452 calories, 67 g fat (14.5 g saturated), 1,763 mg sodium, 196 g carbohydrates, 87 g protein, 58 g fiber
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DAY 13
BREAKFAST
Spinach & Cheese Omelet (recipe page 119)
SNACK
Handful of walnuts or raw almonds
190 calories, 18 g fat (2 g saturated), 4 g carbohydrates, 1 mg sodium, 4 g protein, 2 g fiber Kale and Apples Smoothie (recipe page 109)
LUNCH
Tuna Salad Wrapped in Lettuce (recipe page 144)
SNACK
Small pear and low-fat cheese stick
162 calories , 4 g fat (2 g saturated), 27 g carbohydrates, 6 g protein, 6 g fiber
DINNER
Chicken Chili (recipe page 132) Fruit Salad with Lime and Mint (recipe page 122) 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 13 Nutrition Total (approx.) 1,160 calories, 49 g fat (13.5 g saturated), 121 g carbohydrates, 80 g protein, 23 g fiber