For The Love of Your Heart

Easy Esselstyn Diet Recipes with Pictures: Daily Diet

 

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Daily Diet

Daily Diet Itemized for a Month

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Home

 

Date (2012)

Meal

Activities

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Weight: 155.2lb

2-15 - Wed

Breakfast

Low-fat granola and protein drink, Apple Cider (for Meds)

 

Break

1 whole wheat pita bread with sweet bean paste & fruit tea, 1 orange

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 apple

 

Afternoon

/

 

Dinner

Baked Potato with Salsa and green salad & 1 glass of red wine, 3 pieces crisp bread, Apple Cider (for Supplements)

 

Evening

½ zero-fat black bean dip with low-fat chips

Weight: 154.0lb

2-16 - Thu

Breakfast

Low-fat granola and protein drink, Apple Cider (for Meds)

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower)  with zero-fat Hommus and sprouts, fruit tea, 1 apple

 

Afternoon

fruit tea, Apple

 

Dinner

Cauliflower and Potato Curry (010) with 3 pieces crisp bread & 1 glass of red wine, Apple Cider (for Supplements)

 

Evening

/

 

Weight: 153.0lb

2-17 - Fri

Breakfast

Low-fat granola and protein drink, Apple Cider (for Meds)

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea

Afternoon

Fruit tea, 1 wheat flour pita with sweet bean paste, 1 apple

 

Dinner

Cauliflower and Potato Curry (010) (2nd portion from Friday)with 3 pieces crisp bread & 1 glass of red wine, Apple Cider (for Supplements)

 

Evening

 

 

Weight: 153.2lb

2-18 - Sat

Breakfast

Low-fat granola and protein drink, Apple Cider (for Meds)

 

Break

apple

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea

 

Afternoon

3 slices of crisp bread with Hommus

 

Dinner

Invited to Vegan Chili - no-fat, 1 bowl, 1 glass red wine, Apple Cider (for Supplements)

 

Evening

Music event: 2 glasses red wine, thee slices baguette with sweet bean paste

½ glass Sherry desert wine

 

Weight: / lb

2-19 - Sun

Breakfast

Low-fat granola and protein drink, Apple Cider (for Meds)

 

Break

fruit tea, 3 slices of crisp bread w Red Bean Paste

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea,

 

Afternoon

fruit tea, 2 Pita breads with lime Hommus and raspberry jam

 

Dinner

Cauliflower and Potato Curry (010) (3rd portion from Friday) with 3 pieces crisp bread & 1 glass of red wine, Apple Cider (for Supplements)

 

Evening

fruit tea, 3 slices of crisp bread

 

Weight: 154.2 lb

2-20 - Mon

Breakfast

Low-fat granola and protein drink, Apple Cider (for Meds)

 

Break

/

 

Lunch - late

fruit tea, 1 pita breads with lime Hommus and raspberry jam

 

Afternoon

6 rice crackers, fruit tea, apple

 

Dinner

Burritos (007) with Salad, 3 pieces crisp bread & 1 glass of red wine, Apple Cider (for Supplements)

 

Evening

½ glass Sherry desert wine

 

Weight: 152.8 lb

2-21 - Tue

Breakfast

Low-fat granola and protein drink, Apple Cider (for Meds)

 

Break

Orange, fruit tea

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 apple and a few fresh strawberries

 

Afternoon

Fruit tea, apple, 1 wheat pita with lime Hommus and raspberry jam.

 

Dinner

Burritos (007) (2nd portion from Monday) with Salad, 3 pieces crisp bread & 1 glass of red wine, Apple Cider (for Supplements)

 

Evening

Fruit tea

 

Weight: 154.4 lb

2-22 - Wed

Breakfast

Low-fat granola and protein drink, Apple Cider (for Meds)

 

Break

Fruit tea.

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 apple and 1 orange

 

Afternoon

/

 

Dinner

Quick Meal: Two Veggie Burger Patties with BQ sauce and Backed Potato with Salsa & 1 glass of red wine. Apple Cider (for Supplements)

 

Evening

Orange, rice crackers,

 

Weight: 153.8 lb

2-23 - Thu

Breakfast

Low-fat granola and protein drink, apple cider (for Meds)

 

Break

Fruit tea

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 orange

 

Afternoon

1 apple

 

Dinner

Burritos (007) (3rd portion from Monday) with Salad, 3 pieces crisp bread & 1 glass of red wine, apple cider (for Supplements)

 

Evening

Fruit tea.  9 rice snaps with Red Bean Paste.

 

Weight: 154.0 lb

2-24 - Fri

Breakfast

Low-fat granola and protein drink, apple cider (for Meds)

 

Break

Fruit tea

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 orange

 

Afternoon

6 Rice Crisps with red Bean Paste.

 

Dinner

German Potato Soup (006). 1 glass of red wine, apple cider (for Supplements)

 

Evening

1 Glass red wine.

 

 

Weight: 154.0 lb

2-25 - Sat

Breakfast

Low-fat granola and protein drink, apple cider (for Meds), Orange

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 orange

 

Afternoon

1 orange

 

Dinner

German Potato Soup (006). Salad. 3 crisp breads. 1 glass of red wine, apple cider (for Supplements)

 

Evening

Fruit tea, 9 rice snaps and Red Bean Paste.

 

 

Weight: 154.0 lb

2-26 - Sun

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Fruit tea

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 orange

 

Afternoon

Fruit tea, orange

 

Dinner

German Potato Soup (006). Salad. 3 crisp breads. 1 glass of red wine, apple cider (for Supplements)

 

Evening

Fruit tea, 6 Rice crisps without anything

 

 

Weight: 153.0 lb

2-27 - Mon

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Fruit tea

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 orange

 

Afternoon

1 apple

 

Dinner

German Potato Soup (006). Salad. 3 crisp breads. 1 glass of red wine, apple cider (for Supplements)

 

Evening

Celebration: Glass Champaign, 1/5 container Black Bean Dip, 1/5 container Lentil Dip, 2 portions No-salt Low fat Baked Corn Chips

 

 

Weight: 153.8 lb

2-28 - Tue

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

orange

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 orange

 

Afternoon

 

 

Dinner

Brussels Sprout Royale (003) in Red Wine Sauce, 1 glass red wine, apple cider (for Supplements)

 

Evening

 

 

 

Weight: 154.0 lb

2-29 - Wed

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus and sprouts, fruit tea, 1 orange

 

Afternoon

Apple

 

Dinner

Brussels Sprout Royale (003) in Red Wine Sauce, 1 glass red wine, apple cider (for Supplements)

 

Evening

Fruit tea

 

 

Weight: 154.4 lb

3-01 - Thu

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

Crisp bread, 1/3

 

Afternoon

 

 

Dinner

Vegan Restaurant: Roasted Red Pepper Soup w Basil, Black Bean Quesadilla with vegan cheese.

 

Evening

2 glasses red wine. 2 Crisp Breads.

 

 

Weight: -

3-02 - Fri

Breakfast

Decaf coffee

 

 

Break

Fruit salad

 

Lunch

Spinach salad with Burger Patty and Balsamic vinegar

 

Afternoon

Crisp bread, 1/3 Dried Mango slices,

 

Dinner

Restaurant: Barbequed Tofu and Vegetables, Koening Pilsner - Duisburger Bier,

 

Evening

2 glasses red wine, rice crisps

 

 

Weight: -

3-03 - Sat

Breakfast

Hotel: Berry Bowl (2 cups), Orange Juice

 

 

Break

1/3 Dried Mango slices

 

Lunch

3 Crisp breads, 1/3 Dried Mango slices , water

 

Afternoon

3 Crisp breads, 1/3 Dried Mango slices, water

 

Dinner

Quick dinner (chicken wings, BBQ sauce, backed potato w salsa), 1 glass red wine, orange

 

Evening

Fruit tea, Corn chips and 1/3 lentil dip, orange

 

 

Weight: 153.4 lb

3-04 - Sun

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Decaf tea with lemon

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

Fruit tea, 4 crisp breads with bean paste, raspberry jam

 

Dinner

Brussels Sprout Royale (003) in Red Wine Sauce, 1 glass red wine, apple cider (for Supplements)

 

Evening

Orange

 

 

Weight: 153.6 lb

3-05 - Mon

 

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Fruit tea

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, orange

 

Afternoon

Apple

 

Dinner

Brussels Sprout Royale (003) in Red Wine Sauce, 3 crisp breads, 1 glass red wine, apple cider (for Supplements)

 

Evening

Fruit tea, rice crackers and bean paste

 

 

Weight: 154.0 lb

3-06 - Tue

 

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Fruit tea

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea

 

Afternoon

Fruit tea, Apple, Strawberries

 

Dinner

Leftovers (from 003: mashed potatoes and red cabbage), Salad, 3 crisp breads, 1 glass red wine, apple cider (for Supplements)

 

Evening

/

 

 

Weight: 154.0 lb

3-07 - Wed

 

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

1 apple

 

Dinner

Caribbean Black Beans (004) with Mango Salsa, 3 crisp breads, 1 glass red wine, apple cider (for Supplements)

 

Evening

Fruit tea

 

 

Weight: 153.6 lb

3-08 - Thu

 

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

1 Apple

 

Dinner

Caribbean Black Beans (004) with Mango Salsa, 3 crisp breads, 1 glass red wine, apple cider (for Supplements)

 

Evening

Pieces of 2 Pita Breads dipped in 1/5 Lime Hommus and Bean Paste

 

 

Weight: 153.4 lb

3-09 - Fri

 

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

1 orange

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

1 orange

 

Dinner

Caribbean Black Beans (004) with Mango Salsa, 3 crisp breads, 1 glass red wine, apple cider (for Supplements)

 

Evening

Corn chips & 1/3 Lentil dip

 

 

Weight: 153.2 lb

3-10 - Sat

Breakfast

Low-fat granola and protein drink, apple cider (for Meds), 1 orange

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

2 crisp breads with raspberry jam and bean paste

 

Dinner

Meatballs over Soba Noodles (020), 3 crisp breads, 1 glass red wine, apple cider (for Supplements)

 

Evening

Corn chips & 1/3 Lentil dip, orange

 

 

Weight: 153.8 lb

3-11 - Sun

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

/

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements)

 

Evening

orange

 

 

Weight: 154.6 lb

3-12 - Mon

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

apple

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Corn chips & 1/3 Lentil dip & ¼ roasted Pepper Hommus and 1 pita bread. 1 glass white wine

 

 

Weight: 153.6 lb

3-13 - Tue

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

Strawberries, apple

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Orange

 

 

Weight: 153.5 lb

3-14 - Wed

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

 

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

Apple

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Orange

 

 

Weight: 152.6 lb

3-15 - Thu

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

Fruit Tea

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Rice Crisps w Hommus and Salsa

 

 

Weight: 152.4 lb

3-16 - Fri

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Orange

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

/

 

Dinner

Soba Meatballs dinner (020) (1/2 serving) 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

2 Pita breads with Hommus& Salsa

 

 

Weight: 151.2 lb

3-17 - Sat

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

/

 

Afternoon

Orange

 

Dinner

Soba Meatballs dinner (020) (1/2 serving) 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Rice crisps and Salsa

 

Started again my daily Gym using pain killers against my lower pelvis nerve problems

Weight: 152.2 lb

3-18 - Sun

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Orange

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

Fruit tea

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Homemade Black Bean dip with chips

 

 

Weight: 152.8 lb

3-19 - Mon

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Fruit Tea

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

Strawberries with “whipped cream”, apple

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Fruit tea, rice crisps

 

 

Weight: 152.2 lb

3-20 - Tue

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Fruit tea, orange

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 apple

 

Afternoon

/

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Homemade Black Bean dip with chips

 

 

Weight: 153.2 lb

3-21 - Wed

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

Fruit tea, 1 orange

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 apple

 

Afternoon

Orange

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Fruit tea, 2 crisp bread

 

 

Weight: 152.8 lb

3-22- Thu

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

1 apple, 2 oranges

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 apple

 

Afternoon

Fruit tea

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

Rice crisps with Red Bean paste

 

 

Weight: 151.6 lb

3-23 - Fri

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

orange

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 apple

 

Afternoon

Fruit Tea

 

Dinner

Yellow Turnip Vegetable Soup (005), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

/

 

 

Weight: 152.4 lb

3-24 - Sat

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

Orange

 

Afternoon

½ Black Bean dip and 4 Crisp Breads

 

Dinner

Quick Dinner: Chicken wings and Baked Potato (024), 3 crisp breads, 1 glass red wine, apple cider (for Supplements), Salad

 

Evening

1/5 Black Bean dip (067) and Rice Crackers

 

 

Weight: 153.2 lb

3-25 - Sun

Breakfast

Low-fat granola and protein drink, apple cider (for Meds),

 

 

Break

/

 

Lunch

2 Pita breads (whole wheat and wheat flower) with zero-fat Hommus, fruit tea, 1 orange

 

Afternoon

 

 

Dinner

 

 

Evening

 

 

 

 

Breakfast

 

 

 

Break

 

 

Lunch

 

 

Afternoon

 

 

Dinner

 

 

Evening

 

 

 

 

Breakfast

 

 

 

Break

 

 

Lunch

 

 

Afternoon

 

 

Dinner

 

 

Evening

 

 

 

 

Breakfast

 

 

 

Break

 

 

Lunch

 

 

Afternoon

 

 

Dinner

 

 

Evening

 

 

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