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	CREATIVE MENU CHOICES

Breakfast options:

• 1 slice of Ezekiel toast with butter or almond or cashew butter –or spread avocado on it!
• 1 slice of Ezekial toast with 2 eggs
• 1 cup oatmeal with butter and sliced nuts
• 1 cup of puffed rice cereal with low fat milk, rice or almond milk and sliced nuts
• 1 Green smoothie (get recipe from Dr. Kratzert)

• 1 piece of fruit - and try it with almond butter
• 10 almonds
• Yogurt; Fage or Chobani are excellent Greek yogurts – AVOID sweetened yogurts

• Large mixed greens salad w/ veggies & chicken, fish (albacore tuna), or turkey w/ olive oil & vinegar or balsamic vinegar
• Steamed vegetables and chicken, fish, venison, or turkey
• Soup (not in cans) with chicken, turkey, vegetables and brown rice  (1/2 cup serving of rice)

• 1/4 cup of trail mix with nuts, raisins, and seeds
• 10 Almonds
• 1 piece of fruit with almond butter
• 1 brown rice cake with butter or almond butter
• 8 brown rice snap crackers or nut thins with butter, almond butter, or hummus

1. 1 palm size serving of beef, chicken, turkey, fish, or venison
2. ½ cup of brown rice, brown rice pasta, sweet potato (minus the marshmallow ), millet, quinoa, or barley
3. Steamed vegetables
4. Small mixed greens salad with olive oil and vinegar or balsamic vinegar

• Combine complex carbs, proteins, and fats at each meal
• Eat every 2-3 hours
• Proteins, such as nuts, hummus or lean meat, is the BEST option
• NO meals after 7
• Drink ½ of your body weight in ounces of water (herbal teas count as water servings)

• Palm size servings twice a day.
• Chicken, turkey, beef, venison or fish are your best options – go for lean meats
• Organic or free range whenever possible

• ½ cup cooked
• Brown, wild, basmati, or jasmine rice; brown rice pasta, millet, quinoa, amaranth, buckwheat, sweet potato, yams, or squash
• For faster weight loss remove this category from your meal plan

• 6-8 servings - Raw or lightly cooked (skip the butter) - Organic when possible
• Unlimited amounts and types –focus on the exuberantly colored!
• Limit beets, peas, and carrots to ½ cup

• ½-1 cup of raw or roasted
• Best options: almonds, walnuts, macadamias, hazelnuts, sunflower seeds, sesame seeds, flax seeds, and pumpkin seeds. AVOID peanuts –can have mold!

• 1 piece any flavor and type
• Ezekiel wraps are a nice twist

• Nut butters: Almond, macadamia, hazelnut, and sesame tahinni. AVOID peanut butter!
• Always use real butter. AVOID margarine and butter substitutes d/t dangerous chemicals

• Choose hard natural cheeses such as: Swiss, cheddar, mozzarella or parmesan
• Choose soft cheeses such as: cottage cheese or ricotta
• Use low fat options

• Use “Real Salt”, “Dirty Salt”, or Sea Salt.
• AVOID  foods with salt (i.e. deli meats and processed foods –canned soup and microwaveable dinners-)

• Coconut oil, cocoa butter, butter, avocado oil, sesame oil, olive oil, and almond oil
• AVOID canola and vegetable oils.

•  1-2 pieces per day of low glycemic index fruits are better (i.e. apples, oranges, berries (1cup) and grapefruit)
• Use organic when possible
• Avocados are a tasty choice!

• When needed use: stevia, raw sugar, raw honey, or organic maple sugar
• AVOID: white sugar, splenda, aspartame, and artificial sweeteners

• Limit to 1-2 per day - use organic coffee to avoid chemicals

• Use organic, wild and unprocessed foods
• Avoid Soda and sugary drinks like fruit juice
• Avoid excessive amounts of mayonnaise, mustard, ketchup, and other condiments
• Avoid hydrogenated and all processed oils

Adapted from Riverview Wellness Center –“Sample Menu” © 2007