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14 Day Healthy Meal Plan

14 Day Healthy Meal Plan Recipes

14 Day Vegetarian (Lacto-Ovo) Meal Plan

7 Day Vegan Meal Plan
Vegan & Vegetarian (Lacto-Ovo) Recipes

Low Glycemic Protocol

Low Glycemic Protocol Meal Plan

IBS Relief Using FODMAPS
Leaky Gut Syndrome

Rotational Meal Plan
Life Without Wheat
Life Without Dairy
Candida Cleanse
Sports Nutrition
Ayurveda


 

Based on a 1,600 Calorie Diet

Derived from Metagenics

 

Click here for an easy to follow sample menu. 

 

Start off every morning with a glass of room temperature or hot water with freshly squeezed lemon juice.

 

List One: Unlimited 

The best way to consume most vegetables is in their fresh, raw form. When cooking vegetables, it is important to avoid overcooking as this may jeopordize the nutrient content. Try not boil vegetables unless you are making soup. 

 

One cup of cooked vegetables or fresh veggie juice or two cups of raw vegetables equals 1 serving. 

 

Artichoke

Asparagus

Bamboo shoots

Bean sprouts

Bell or other peppers

Broccoli

Brussels sprouts

Cauliflower

Celery

Chives, onion, leek, garlic

Cucumber

Cabbage (all types)

Eggplant

Green beans

Greens: bok choy, escarole, swiss chard, kale, collard greens, spinach, dandelion, mustard or beet greens.

Lettuce/mixed greens: romaine, red and green leaf, endive, spinach, arugula, radicchio, watercress, chicory

Radishes

Snow peas

Mushrooms

Okra

Onions

Rhubarb

String beans, green or yellow

Tomatoes (including juice)

Zucchini 

Salsa (sugar-free)

Sea vegetables

 

List Two: 1 serving

 

Average serving size = 1/2 cup, or as indicated.

 

Beets, winter squash, such as acorn or butternut squash

Sweet potatoes or yams, 1/2 medium baked

Carrots, 1/2 cup cooked or 2 medium raw or 12 baby carrots

 

List Three: 2 servings

Although fruits have many benefits, they are not as nutrient dense as vegetables and have a higher sugar content. Consequently, fruits should not be favoured over veggies.

 

Apple, 1 medium

Applesauce (unsweetened), 1 cup

Apricots, fresh - 3 medium dry - 6 halves

Banana, 1 medium

Berries: blackberries, blueberries, cranberries, raspberries, strawberries, 1 1/2 cup

Cantaloupe, 1/4

Cherries, 15 large

Figs, fresh - 2, dry - 2

Grapefruit, 1 whole

Grapes, 15

Juice, fresh 1 cup

Mango, 1/2 small

Melons, cantaloupe 1/2 small, honeydew 1/4 medium, watermelon 2 cups

Nectarine, 2 small

Orange, 1 large

Papaya, 1 1/2 cups

Peach, 2 small

Pineapple, 1/2 cup

Plums, 2 small

Prunes, 4 medium

Raisins, 2 tbsp.

Tangerine, 2 small

Watermelon, 2 cups

 

Condiments: Unlimited

 

Cinnamon, mustard, tamari soy sauce, apple cider vinegar, lime, lemon, flavoured extracts (e.g., vanilla or almond), other herbs/spices, stevia)

 

List Four: 1 serving

Choose whole grain products as they will provide more nutrients and health-promoting properties compared to those that are refined. 

 

1 serving = 1/2 cup, or as directed.

 

Amaranth, teff, or quinoa

Basmati or other brown rice, wild rice

Barley, buckwheat groats, or millet

Bulgur (cracked wheat)

Natural wheat and barley cereal, 1/4 cup

Whole oats, raw 1/3 cup; cooked oatmeal 3/4 cup

Whole-wheat, spelt, or kamut berries

100% whole-wheat, spelt, or kamut pasta

Whole-grain rye, sesame, or wheat crackers, 3 each

Bread: mixed whole-grain or 100% whole rye, 1 slice

Low-carb tortilla, 2 

Whole-wheat tortilla or pita, 1/2 

 

List Five: 2 servings

 

1/2 cup of the following cooked or sprouted is equal to one serving.

 

Beans: garbanzo, pinto, kidney, black, lima, cannellini, navy, mung beans, fat-free refried, green soy beans (edamame)

Split peas, sweet green peas, lentils

Hummus, 1/4 cup

Bean soups, 3/4 cup

 

 

List Six: 4 servings

 

Flaxseed, safflower, sunflower, 1 tsp.

Walnut oil, 1 tsp.

Grapeseed oil, 1 tsp.

Extra virgin olive oil, 1 tsp.

Ripe or green olives, 10 medium

Mayonnaise (from canola or grapeseed oil), 1 tsp.

Avocado, 1/8

 

List Seven: 3 servings

When choosing meats, try to primarily consume lean meats such as fish, skinless chicken, turkey, etc. Opting for animal products that are grass-fed and do not contain antibiotics or hormones is ideal. 

 

Average serving size = 3 oz/, or as indicated - measure after cooking. Meat, poultry, and fish should be grilled, baked or roaster; fish can also be poached. 

 

Poultry: chicken or cornish hen (breast only), turkey

Leg of lamb, lean roast

Wild game: venison, 3oz.; elk or buffalo, 4 oz.

Fish, including shellfish 3 oz. fresh or 3/4 cup water-packed

Eggs, 2 whole or 3 egg whites plus 1 whole egg

Egg substitute, 2/3 cup

Tofu, 8 oz. or 1 cup (fresh), or 3.5 oz. cube (baked)

Tempeh, 3 oz. or 1/2 cup

Soy burger, 4 oz. 

TVP soy protein concentrate, 1/3 cup dry = 1/2 serving

Cottage cheese, 3/4 cup

Ricotta, 1/2 cup

Mozzarella, 2 oz., or 1/2 cup shredded

Parmesan cheese, 2 tbsp. grated = 1/2 serving

 

 

List Eight: 1 serving

Nuts and seeds are most beneficial when eaten raw.

 

1 serving = 100 calories. Nuts and seeds are a good source of essential fatty acids.

 

Almonds or hazelnuts, 10-12 whole nuts

Walnut or pecan halves, 7-8

Peanuts, 18 nuts or 2 tbsp. 

Pistachios, sunflower, pumpkin, or sesame seeds, 2 tbsp.

Nut butter, 1 tbsp. made from above nuts

 

List Nine: 1 serving

 

Average serving size = 6 oz., or as indicated

 

Yogurt, plain, 4 oz.

Cows milk

Buttermilk

Almond, rice, coconut, hemp milk

 

Beverages

 

Decaffeinated, herbal, or green tea; decaffeinated

Coffee

Water; seltzer, plain, or flavoured 

 

         
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