**this client specifically asked to have meat and fish included in the meal planning**
**when choosing fish choose low fat fish like red snapper, halibut, cod, sole**
**continue drinking plenty of fresh water throughout the day, adding in some mineral water**
| Day 1 | Day 2 | Day 3 | |
| Upon Rising | Green tea with lemon | Lemon ginger tea | Blueberry leaf tea |
| Breakfast | Oatmeal with sliced apple, ground flax, chia seeds, cinnamon, blueberries
Chicory root ‘coffee’ |
Muesli with fresh berries, pumpkin seeds, ground flax, unsweetened plant based milk
Chicory root ‘coffee’ |
Barley bread with 100% peanut or almond butter and berries on top. (avoid jam as it is high in refined sugar)
Chicory root ‘coffee’ |
| Snack | Almond yogurt with probiotic, spirulina | Apple slices dipped in 100% peanut butter | Apple, berry, pear, plum fruit salad, chia seeds and chopped walnuts |
| Lunch | Mixed vegetable lentil soup with multigrain bread | Vegetarian chili | Borscht with buckwheat |
| Snack | Hummus on seeded crackers and apples or pears | Nuts and an orange | Baked flax crackers with guacamole |
| Dinner | Skinless chicken breast – baked with onions, and green beans – seasoned with herbs, garlic and lemon juice. Quinoa cooked in miso stalk on the side. | Fish soup with vegetables, garlic, turmeric and onions. Red lentils on the side. | Baked fish and sweet potatoes. Seasoned with nutritional yeast and fresh herbs. Lightly steamed vegetables (fennel, broccoli, brussel sprouts, carrots, asparagus) |
| Snack | Milk thistle tea | Dandelion tea | Milk thistle tea |
Key Ingredients:
- Fibre Foods: ground flax, soluble fibre in oats, fruits, vegetables, chicory
- EFA’s: ground flax, peanut butter, nuts, fish, chia seeds
- Immune Boost: lemons, nutritional yeast, garlic, turmeric, onion
- Anti-Inflammatory: turmeric, cinnamon, garlic, ground flax, green tea, cucumbers, chicory, onion
- Detoxifying Foods: lemon, dandelion, milk thistle, cucumber, green tea
- Antioxidant: blueberries, chicory, onion
**THESE MEAL PLANS ARE EXAMPLES – THEY WERE SPECIFICALLY DESIGNED FOR THE CLIENTS INDIVIDUAL NEEDS, SCHEDULE AND PREFERENCES**
Plant Based Jenny 