Add Beans, Lentils and Peas

. Add herbs & spices like garlic, crushed red pepper, black pepper, oregano, rosemary, basil, cilantro and more

. Add beans, lentils and peas

. Marinate all meats in tart or citrus juices or beer

. Add vegetables like eggplant, artichokes, okra, mustard greens, spinach, peppers

. Add fruits like bananas and apples

Breakfast (~500-520 calories)

. Steel cut oats/rolled oats, cooked (6-8 oz) + 1banana + vanilla/vanilla stevia + 2 Tbsp Flaxmeal (or 1 T flax + 1 T hemp protein)

+ Walnuts - 5-7 halves or Cashews – 8-9 or Pistachios – 10-15

+ Nutmeg or Cinnamon or Cardamom or Pumpkin Spice/Ginger

+ Chocolate chips 6-8 small chips (seriously - ~20 cals)

. Instead of banana-nutmeg combo, you can use apple-cinnamon compote, pear-ginger compote, peach-nutmeg-cinnamon-ginger compote (like a peach cobbler)

. Sweeten with Stevia or Agave, if needed

Additional flavors:

- 1 tablespoon peanut butter + 6-8 chocolate chips + optional mint extract

Lunch (~ 600 – 700 calories)

. Custom Panini! – artichokes, roasted peppers, olives and spinach with mozzarella made at the grill (eggplant if available)

. Cobb Salad with Salmon

. If pizza, choose veggie pizza, add garlic, crushed red pepper, oregano

. Salad –Chickpeas, Roasted Peppers, Artichokes, Black Olives, Spinach/lettuce, black pepper, garlic, oregano, balsamic vinegar + tuna/chicken/meat

Dinner (~ 700 calories) – there is room for a scoop of icecream! No limits on Vegetables…

(1) Steak marinated in beer (hoppy beer) + dry spice mix or steak seasoning or salt-pepper + Turmeric - 1 & Sautéed Onions & Mushrooms + Sweet Potato

(2) Start with hot or cold soup and vegetables (or eat them all together)

- Split pea with vegetables

- Saag (mustard greens-spinach )

- Dal or lentils or bean soup

- Cold – Raita – grated cucumber in yogurt or kefir

Vegetables

- Eggplant – Thai Style/ Bharta/Baba Ghanuj

- Okra

- Saag

- Sautéed peppers, onions, artichokes, olives, garlic, oregano, crushed red pepper

- Thai-style curry – red or green

- Marinated with citrus juices & cilantro & chives and poached or pan-seared

- Citrus marinated, pan-seared scallops