<p>MS</p><p>. Add herbs & spices like garlic, crushed red pepper, black pepper, oregano, rosemary, basil, cilantro and more</p><p>. Add beans, lentils and peas </p><p>. Marinate all meats in tart or citrus juices or beer</p><p>. Add vegetables like eggplant, artichokes, okra, mustard greens, spinach, peppers</p><p>. Add fruits like bananas and apples </p><p>Breakfast (~500-520 calories)</p><p>. Steel cut oats/rolled oats, cooked (6-8 oz) + 1banana + vanilla/vanilla stevia + 2 Tbsp Flaxmeal (or 1 T flax + 1 T hemp protein) </p><p>+ Walnuts - 5-7 halves or Cashews – 8-9 or Pistachios – 10-15</p><p>+ Nutmeg or Cinnamon or Cardamom or Pumpkin Spice/Ginger</p><p>+ Chocolate chips 6-8 small chips (seriously - ~20 cals) </p><p>. Instead of banana-nutmeg combo, you can use apple-cinnamon compote, pear-ginger compote, peach-nutmeg-cinnamon-ginger compote (like a peach cobbler)</p><p>. Sweeten with Stevia or Agave, if needed</p><p>Additional flavors:</p><p>- 1 tablespoon peanut butter + 6-8 chocolate chips + optional mint extract</p><p>Lunch (~ 600 – 700 calories)</p><p>. Custom Panini! – artichokes, roasted peppers, olives and spinach with mozzarella made at the grill (eggplant if available)</p><p>. Cobb Salad with Salmon</p><p>. If pizza, choose veggie pizza, add garlic, crushed red pepper, oregano</p><p>. Salad –Chickpeas, Roasted Peppers, Artichokes, Black Olives, Spinach/lettuce, black pepper, garlic, oregano, balsamic vinegar + tuna/chicken/meat</p><p>Dinner (~ 700 calories) – there is room for a scoop of icecream! No limits on Vegetables…</p><p>(1) Steak marinated in beer (hoppy beer) + dry spice mix or steak seasoning or salt-pepper + Turmeric - 1 & Sautéed Onions & Mushrooms + Sweet Potato </p><p>(2) Start with hot or cold soup and vegetables (or eat them all together)</p><p>- Split pea with vegetables </p><p>- Saag (mustard greens-spinach )</p><p>- Dal or lentils or bean soup</p><p>- Cold – Raita – grated cucumber in yogurt or kefir</p><p>Vegetables </p><p>- Eggplant – Thai Style/ Bharta/Baba Ghanuj</p><p>- Okra </p><p>- Saag</p><p>- Sautéed peppers, onions, artichokes, olives, garlic, oregano, crushed red pepper</p><p>Fish</p><p>- Thai-style curry – red or green </p><p>- Marinated with citrus juices & cilantro & chives and poached or pan-seared</p><p>- Citrus marinated, pan-seared scallops </p><p>2</p>