Two rotating weekly menus (Monday–Sunday) designed to help lower cholesterol through diet. Weekdays include five meals (breakfast, lunch, snack, dinner, snack); weekends are lighter — breakfast and two snacks only, with no lunch or dinner. Portioned for two people who eat the same dishes: Him (~2000 kcal / 150 g protein) and Her (1600 kcal / 130 g protein).
Muesli
45 g
Walnuts
15 g
Ultimate Cleanse 3-in-1 fibre blend
16 g
Blueberries
80 g
Oikos Pro plain yogurt
200 g
Chicken breast
120 g cooked · 165 g raw
Brown rice
dry weight to cooked195 g cooked · 65 g raw
Canned pinto beans, drained & rinsed
canned = already cooked130 g
Broccoli (frozen)
145 g cooked · 150 g raw
Lettuce
30 g
Olive oil
for cooking5 g
Vega Sport protein powder, peanut butter
1 scoop, blended with water; stevia-sweetened, no added sugar44 g
Banana
118 g
99% lean ground turkey breast
120 g cooked · 165 g raw
Sweet potato
roasted200 g cooked · 250 g raw
Green Giant Valley Selections Italian blend (frozen)
185 g cooked · 200 g raw
Lettuce
30 g
Olive oil
5 g
Oikos Pro plain yogurt
150 g
Apple (or strawberries)
180 g
Cinnamon
to taste