Meal Plan for Family
This is day 2 of Kitchen Makeover Meal Plan.
5 Day Stone Age Diet Meal Plan
Breakfast
Veggie Omelet: coat a nonstick pan with cooking spray; cook I egg and 2 egg whites, whipped, until firm. Transfer in one piece to plate. Top with steamed onions, garlic, zucchini, mushrooms, red peppers and herbs; fold to form omelet.
1 slice whole-wheat toast topped with 1 tablespoon apricot preserves.
3/4 cup grapefriut juice.
Herb or green.
Midmorning Snack
1 cup nonfat milk.
1 banana
Lunch
Black Bean Burrito: 1 whole-wheat tortilla, warmed, filled with 1/2 cup cooked black beans, 1/4 cup brown rice, i ounce grated fat-free Cheddar cheese, 3 tablespoons each chopped green chili and cilantro and 2 tablespoons enchilada sauce. Top with 2 tablespoons fat-free sour cream and 3 tablespoons salsa.
1 medium orange
1/2 papaya, peeled and cut into slices
Sparkling water or herbal iced tea.
Midafternoon Snack
1/2 cup hummus (dip)
1 carrot, peeled and cut into sticks
Water or herb or green tea
Dinner
4 ounces grilled or boiled salmon fillet, rubbed with fresh dill and lemon juice.
1 cup wild rice with 2 tablespoons almond slivers.
15 whole mushrooms sauteed with 1/4 cup chicket broth and 3 cloves minced garlic.
15 steamed asparagus spears
Sparkling water of herb tea
Evening Snack
1 cup warmed nonfat milk with a dash each almond extract and nutmeg
1 cup blueberries
Nutritional information: 1,965 calories, 21 per cent fat (46 grams), 59 percent carbohydrates, 20 percent protein