Day 1 Breakfast 1 C. corn flakes 1 C. lactose-free skim milk ½ ripe banana
Snack Small handful almonds
Lunch 2 slices wheat- and rye-free bread 2 oz. turkey Lettuce and fresh tomato 2 T. real mayonnaise ½ C. fresh blueberries ½ C. baby carrots
Snack ½ C. lactose-free cottage cheese 8 cherry tomatoes
Dinner 4 oz. baked salmon Medium baked potato 1 ½ T. sour cream 2 C. raw baby spinach ½ C. slivered red bell pepper 1 t. olive oil 1 T. balsamic vinegar
Beverages Water or tea, as desired; 1 C. of coffee per day
Day 2 Breakfast 1 C. cooked oatmeal/porridge 1 C. lactose-free skim milk ½ ripe banana
Morning Snack 1 oz. rice crackers 1 hard-boiled egg 2 T. half-and-half for coffee
Lunch 2 skillet-warmed corn tortillas 3 oz. tuna 2 T. light mayonnaise Lettuce and tomato 1 small orange ½ C. baby carrots
Afternoon Snack 1 oz. low-fat cheddar cheese 8 cherry tomatoes
Dinner 3 oz. grilled turkey burger 1 oz. cheddar cheese 1 C. brown rice 2 C. mixed salad greens 1 t. olive oil 1 T. balsamic vinegar 2 peanut butter cookies (recipe)
Evening Snack ½ C. grapes
Beverages Water or tea, as desired; 1 C. of coffee per day
Day 3 Breakfast 1 C. cooked oatmeal/porridge 1 C. lactose-free skim milk 1 ½ t. sugar for coffee
Morning Snack ½ C. blueberries ½ C. lactose-free cottage cheese
Lunch 3 oz. grilled chicken 1 C. grilled zucchini 2 T. slivered almonds Medium baked potato 1 t. butter
Afternoon Snack Granola bar (recipe)
Dinner 1 C. rice pasta 4 oz. roast pork tenderloin 2 t. olive oil 2 C. celery and carrots, stir fried Soy sauce 1 small orange
Evening Snack 2 T. almonds
Beverages Water or tea, as desired; 1 C. of coffee per day
Day 4
Breakfast 1 C. sliced, cooked potatoes 2 t. butter 1 egg 1/3 C. orange juice
Morning Snack ½ C. plain instant oatmeal/porridge 2 T. slivered almonds 1 C. lactose-free skim milk
Lunch 2 slices wheat- and rye-free bread 2 oz. turkey Lettuce and tomato 2 T. real mayonnaise ½ C. blueberries ½ C. baby carrots
Afternoon Snack ½ C. lactose-free cottage cheese 1 C. peeled cucumber slices
Dinner 2 skillet-warmed corn tortillas 4 oz. grilled steak ½ C. sautéed red pepper strips 2 t. olive oil ½ C. chopped fresh tomato 1 ½ T. sour cream
Evening Snack Granola bar (recipe)
Beverages Water or tea, as desired; 1 C. of coffee per day
Day 5
Breakfast 1 C. corn flakes 1 C. lactose-free skim milk ½ ripe banana
Morning Snack 3 plain rice cakes 1 oz. cheddar cheese
Lunch 1 oz. baked potato chips 2 C. mixed salad greens ½ C. mixed cucumber and green peas 3 oz. turkey 1 T. olive oil 2 T. balsamic wine vinegar
Afternoon Snack ½ C. lactose-free cottage cheese ½ C. blueberries
Dinner 1 baked pork chop 1 C. brown rice 2 t. butter ½ C. green peas ½ C. red pepper strips
Evening Snack 1 oz. rice crackers Small handful peanuts
Beverages Water or tea, as desired; 1 C. of coffee per day
Day 6
Breakfast 1 C. corn flakes 1 C. lactose-free skim milk 2 T. slivered almonds
Morning Snack ½ C. strawberries 1 oz. rice crackers 1 hard-boiled egg
Lunch 1 serving Pork Fried Rice (recipe) ½ C. canned pineapple chunks
Afternoon Snack 1 oz. cheddar cheese ½ C. baby carrots
Dinner 4 oz. grilled chicken 1 C. Quinoa Salad (recipe) 1 small orange
Evening Snack Small handful peanuts
Beverages Water or tea, as desired; 1 C. of coffee per day
Day 7
Breakfast 1 C. cooked, sliced potatoes 2 t. butter 1 egg ½ C. baby spinach 1/3 C. orange juice
Morning Snack 2 slices toasted wheat- and rye-free bread 2 t. butter 1 C. lactose-free milk
Lunch 1 serving Pork Fried Rice (leftover from yesterday) ½ C. strawberries
Afternoon Snack 2 slices lean deli roast beef ½ medium red bell pepper, strips
Dinner 3 oz. grilled chicken 1 C. brown rice 2 C. mixed salad greens 2 T. slivered almonds 1 t. olive oil 1 T. balsamic wine vinegar
Evening Snack ½ C. strawberry sorbet, sugar sweetened
Beverages Water or tea, as desired; 1 C. of coffee per day
Cheers.
-------------------- ibs-d (pseudo)with pain and bloating
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