Atherosclerosis - Day 1
|
Breakfast
Snack
- 8 fl oz low fat yogurt
- 2 tsp flax seeds
- 1/3 cup trail mix
- sunflower seeds
- peanuts
- dried figs
Lunch
Dinner
|
Nutritional Profile
Calories |
1935 |
Calories from fat |
35% |
Calories from saturated fat |
6% |
Fiber - total |
43 grams |
Fiber - soluble |
9 grams |
Vitamin A - RE |
424% |
Beta-carotene |
19170 mcg |
Vitamin C |
522% |
Vitamin E |
140% |
Vitamin B6 |
194% |
Vitamin B12 |
119% |
Folate |
127% |
Niacin |
134% |
Magnesium |
176% |
Potassium |
5041 mg |
Potassium:Sodium ratio |
5.3 |
Zinc |
109% |
Omega-3 fatty acids |
5.3 grams |
Oleic acid |
20 grams |
|
Atherosclerosis - Day 2
|
Breakfast
Snack
- Rice cake with 1 tbsp sunflower seed butter
Lunch
Dinner
|
Nutritional Profile
Calories |
1995 |
Calories from fat |
32% |
Calories from saturated fat |
4% |
Fiber - total |
41 grams |
Fiber - soluble |
9 grams |
Vitamin A - RE |
261% |
Beta-carotene |
11723 mcg |
Vitamin C |
149% |
Vitamin E |
119% |
Vitamin B6 |
252% |
Vitamin B12 |
218% |
Folate |
118% |
Niacin |
275% |
Magnesium |
220% |
Potassium |
5220 mg |
Potassium:Sodium ratio |
1.7 |
Zinc |
100% |
Omega-3 fatty acids |
6.1 grams |
Oleic acid |
19 grams |
|
Atherosclerosis - Day 3
|
Breakfast
- 1 cup oatmeal
- 2 dried figs
- 2 dried prunes
- 1 tbsp flax seeds
- Fruit salad:
- 1 kiwifruit
- ½ cup blueberries
- ½ cup papaya
Snack
- 8 oz plain lowfat yogurt
- 1 tbsp almonds
- 1 tsp maple syrup
- 6 oz orange juice
Lunch
Salmon nicoise salad:
- 2 cups chard
- 4 oz salmon
- 1/3 cup potatoes
- 1/3 cup green beans
- 3 olives
- ¼ cup tomatoes
- Dressing:
- 1 tbs olive oil
- 1 tsp Dijon mustard
- 1 tsp mustard seeds
Dinner
- 6 oz lamb
- Buckwheat pilaf:
- ¾ cup buckwheat
- 1/3 cup mushrooms
- 1/8 cup onions
- ¾ cup steamed beets
- 2 tbsp pumpkin seeds
- 1 cup collards with 1 clove garlic
|
Nutritional Profile
Calories |
1937 |
Calories from fat |
31% |
Calories from saturated fat |
8% |
Fiber - total |
41 grams |
Fiber - soluble |
11 grams |
Vitamin A - RE |
132% |
Beta-carotene |
5662 mcg |
Vitamin C |
482% |
Vitamin E |
160% |
Vitamin B6 |
218% |
Vitamin B12 |
358% |
Folate |
166% |
Niacin |
239% |
Magnesium |
181% |
Potassium |
5709 mg |
Potassium:Sodium ratio |
6.1 |
Zinc |
156% |
Omega-3 fatty acids |
5.1 grams |
Oleic acid |
28 grams |
|
Atherosclerosis - Day 4
|
Breakfast
- 1 cup cooked whole barley
- 1 tbs flaxseeds
- 1 tbs molasses
- ½ tsp cinnamon
- Orange
Snack
- 1.5 cup fruit salad:
- raspberries and blueberries
Lunch
- 3 oz grilled tempeh
- 1 cup brown rice
- 1 cup cooked turnip greens
- ¼ cup cooked zucchini slices
- 1/3 cup crimini mushrooms
- Sauce:
- 1 tbs tahini
- 1 tbs flaxseed oil
- 1 tsp miso paste
- 2 tbs sesame seeds
Dinner
- 6 oz broiled snapper
- Pesto sauce
- 2 garlic clove
- 2 tbs parsley
- 2 tbsp pine nuts
- 2 tbsp basil
- 1 cup quinoa
- 6 asparagus spears
- 1 cup collard green with 2 tbsp pumpkin seeds, ground
|
Nutritional Profile
Calories |
1976 |
Calories from fat |
34% |
Calories from saturated fat |
5% |
Fiber - total |
55 grams |
Fiber - soluble |
12 grams |
Vitamin A - RE |
204% |
Beta-carotene |
9260 mcg |
Vitamin C |
368% |
Vitamin E |
169% |
Vitamin B6 |
251% |
Vitamin B12 |
218% |
Folate |
151% |
Niacin |
118% |
Magnesium |
231% |
Potassium |
4680 mg |
Potassium:Sodium ratio |
10.0 |
Zinc |
117% |
Omega-3 fatty acids |
10.6 grams |
Oleic acid |
21 grams |
|