21 Days Diet

8/12/2019 21 Days Diet

http://slidepdf.com/reader/full/21-days-diet 1/15

Day 1

Breakfast

Whole Wheat Pancakes

Maple syrup

Banana slices

Stewed Prunes

Lunch

Pita Pizzas

Tossed green salad with mustard vinaigrette

Orange wedges

Dinner

Black bean chiliBrown rice

Salsa fresca

Berry cobbler

Day 2

B

Scrambled tofu

Cottage fries

Whole grain toast with fruit preservesGrapefruit

L

Pasta Salad

Banana oat muffins

Melon slices with lime juice

D

Lasagne

Italian green beans

Garlic bread

Green salad with balsamic vinaigrette

Fruit gel

Day 3

B

8/12/2019 21 Days Diet


Cold cereal with soymilk, rice milk, or fruit juice

Sliced banana

Fresh berries

L

Missing egg sandwich

Tomato bisque

Quick and easy brown bread

D

Tofu tacos

Spicy bulgur pilaf

Green salad with piquant dressing

Baked apples

Day 4

B

Apple oat muffins

Fruit smoothie

L

Split pea soup

Antipasto salad

Whole grain breadCantaloupe slices

D

Simply wonderful vegetable stew

Spinach salad with orange sesame dressing


Poached pears

Day 5

B

Hot cereal with soymilk or rice milk

Whole gran toast with apple butter

Grapefruit

L

8/12/2019 21 Days Diet


Tofu, lettuce, and tomato sandwich

Chinese noodle salad

Red flame grapes

D

Pasta with broccoli and pine nuts

Mixed green with mustard vinaigrette

Herb and onion bread

Strawberry freeze

Day 6

B

Cold cereal with soymilk, rice milk, or fruit juice

English muffin with fruit preserves

Orange wedges

L

Pasta salad

Italian green beans

Roasted garlic

French bread

D

Chili beansCornbread or warm corn tortillas


Pumpkin spice cookies

Day 7

B

French toast

Maple syrup

Fruit smoothie

Melon slice

L

Minestrone

Mixed greens with balsamic vinaigrette

Herb and onion bread or whole grain bread

8/12/2019 21 Days Diet


D

Baked falafel

Tabouli

Cucumber salad

Middle easter date and banana dessert

Day 8

B

Scrambled Tofu

Pumpkin Raisin Muffins

Banana Shake

Orange slices

L

Antipasto salad

Tomato bisque

Herb and onion bread or sourdough French bread

D

Tamale pie, using leftover chili beans


Broccoli with sun-dried tomatoes

Melon slice

Day 9

B

Müesli with apple juice

Whole-grain toast with fruit preserves

Blueberries

L

Minestrone

Whole grain bread

Steamed cabbage

Apple slices

D

Vegetarian hot dogs

Oven fries

8/12/2019 21 Days Diet


Curried spinach salad

Prune pudding

Day 10

B

Whole wheat pancakes

Berries and banana slices

Stewed prunes

L

Mock tuna salad sandwich

Curried rice salad

Red flame grapes

D

Refried beans

Brown rice or spicy bulgur pilaf

Salsa fresco

Whole wheat tortillas


Banana cake

Day 11

B

Hot cereal with soymilk or rice milk

Whole-grain toast with apple butter

Orange slices

L

Lentil Barley soup



D

Pasta with peanut sauce

Steamed broccoli

Spinach Salad with orange sesame dressing

Poached pears with vainilla rice dream

Day 12

8/12/2019 21 Days Diet


B

Banana French toast

Fresh blueberries

Orange juice

L

Green Velvet soup

Baked yams or sweet potatoes

Whole-grain bread

Pear slices

D

Red lentil curry

Curried rice salad

Mushrooms in spicy tomato sauceApple chutney

Gingerbread

Day 13

B

Hot cereal with soymilk or ricemilk

Whole-grain toast with fruit preserves

Stewed Prunes

L

Golden Mushroom soup

Butter lettuce with apples and walnuts

Banana oat muffins

D

Tofu burgers

Broiled red potatoes

Chinese Noodle Salad

Baked Apples

Day 14

B

Cold cereal with soymilk or ricemilk

Toasted bagel with sliced banana

8/12/2019 21 Days Diet


Applesauce

L

Pasta salad

Creamy garbanzo and cabbage soup

Tomato slices

Whole-grain crackers

D

Middle eastern lentils

Collard greens

Middle eastern date and banana dessert

Day 15

B

French toast

Maple syrup

Strawberries

L

Fiesta salad

French bread or cornbread

Broccoli with vinaigrette

Melon slice

D

Spicy vegetable soup with black beans

Brown rice

Mixed greens with raspberry vinaigrette

Fresh peach cobbler

Day 16

B

Scrambled tofu

Cottage fries

Whole-grain toast

Mixed fresh fruit

L

8/12/2019 21 Days Diet


Pita pizzas

Roasted Garlic

Green salad with mustard vinaigrette

D

Buckwheat pasta with seitan

Steamed cabbage

Spinach salad with orange sesame dressing

Pumpkin raisin muffins

Day 17

B

Polenta

Applesauce


L

Chili potato soup


Cornbread or whole-grain bread

Red flame grapes

D

Bean burrito with salsaSpicy bulgur pilaf

Broccoli with vinaigrette

Chocolate pudding

Day 18

B

Cold cereal with soymilk or rice milk

Wholegrain toast with apple butter

Grapefruit

L

Chickpea pate (hummus) with pita bread

Tabouli

Cucumber salad

Red flame grapes

8/12/2019 21 Days Diet


D

Simply wonderful vegetable stew



Banana freeze

Day 19

B

Hot cereal with soymik or rice milk


Melon slice

L

Tofu, lettuce, and tomato sandwichCurried spinach salad

Orange slices

D

Mushroom marinara with pasta


French bread

Apple cranberry crisp

Day 20

B

Oatmeal waffles

Maple syrup

Sliced bananas

Fresh berried

L

Golden mushroom soup


Rye bread

D

Zucchini pockets

Collard greens

Corn on the cob

8/12/2019 21 Days Diet


Chocolate pudding

Day 21

B

Whole wheat Pancakes

Hot applesauce

Fruit smoothie

L

Tofu, lettuce, and tomato sandwich

Curried spinach salad

Orange wedges

D

Lasagne

Winter squash with peanut sauce


Poached pears

Holiday menu

Stuffed spaghetti squash or stuffed eggplant

Wild rice dressing

Bread dressing

Zesty cranberry sauceMashed potatoes and mushroom gravy

Yams with cranberries and apples

Green beans with toasted almonds

Broccoli with sun-dried tomatoes

Herb and onion bread

Poached pears

Pumpkin custard pie

Cranberry apple punch

Recetas Breakfast

Müesli (Is a breakfast cereal of swiss origin, made of uncooked grains, nuts, and dried fruits. It may

be eaten with hot or cold soymilk, fruit juice or applesauce.)

Makes 3 cups

2 cups rolled oats

½ cup chopped dried fruit

½ cup raisins

8/12/2019 21 Days Diet


Combine all ingredients. They may be left whole, or ground in a food processor until they are fairly

fine, uniform texture. Store in an airtight container in the refrigerator.

Applesauce (Is delicious on toast, pancakes, and hot cereal. It is also good all by itself)

Serves 8

6 large tart apples

½-1 cup undiluted apple juice concentrate

½ teaspoon ground cinnamon

Peel apples if desired, then core and dice into a large pan. Add apple juice concentrate to just

cover bottom of pan, then cook over low heat until apples are soft and mushy. Mash slightly with

a fork, if desired, then stir in cinnamon. Serve hot or cold.

Stewed Prunes (Prunes are a delicious source of vitamins, minerals, and fiber)

Serves 3 to 4

1 cup dried prunes

1 cup water

Combine prunes and water in a covered saucepan and simmer for 20 minutes, until prunes are

tender. Serve hot or cold, plain or with soymilk.

Scrambled tofu (Scrambled tofu tastes remarkably like scrambled eggs, without the saturated fat

or cholesterol. The recipe that follows is basic and can be embellished with additional vegetables,

such as sliced mushrooms and celery, diced zucchini, or grated carrot. Sauté these with green

onions. )

Serves 2 to 3

2 teaspoons oil

2 green onions, chopped (including tops)

1 cup firm tofu, crumbled

¼ teaspoon turmeric (or enough to give it a nice yellow color)

¼ teaspoon of garlic powder

¼ teaspoon ground cumin

¼ teaspoon black pepper

1 teaspoon soy sauce

Heat the oil in a skillet and sauté the green onions for 3 minutes, then add the remaining

ingredients and cook 3 to 5 minutes longer.

Cottage fries

Serves 6

4 medium red potatoes

1 medium onion, chopped

1 green bell pepper, diced

8/12/2019 21 Days Diet


1 tablespoon plus 1 teaspoon olive oil

1 teaspoon paprika

½ -1 teaspoon salt

¼ teaspoon black pepper

Dice potatoes into generous bite-size pieces. Steam over boiling water until they are just tender

when pierced with a fork, about 15 minutes. Do not overcook! In a large skillet, sauté the onion

and bell pepper in 1 teaspoon olive oil until the onion is soft, about 5 minutes. Transfer to a bowl

and set aside. And 1 tablespoon olive oil to the skillet and sauté the potatoes over medium-high

heat until they are hot and lightly browned, about 5 minutes. Return the onion mixture to the pan,

add remaining ingredients, toss to mix, and serve.

Whole wheat pancakes

Serves 2

1 cup whole wheat flour

¼ teaspoon salt

½ teaspoon baking powder¼ teaspoon baking soda

1 ½ cups soymilk

1 tablespoon maple syrup

1 tablespoon vinegar

Stir flour, salt, baking powder, and baking soda together in a mixing bowl. Add soymilk, maple

syrup, and vinegar, and stir just enough to remove the lumps. Preheat a lightly oiled or nonstick

skillet or griddle. Pour small amounts of batter onto the heated surface and cook until the tops

bubble. Turn with a spatula and cook the second sides until golden brown. Serve immediately.

Oatmeal Waffles (Oatmeal waffles are substantial and slightly moist, a bit like eating oatmeal witha crunchy crust. There are easy to prepare and contain no added fat.)

Serves 2

2 cups rolled oats

2 cups of water

1 medium banana

1 tablespoon raw sugar or other sweetener

¼ teaspoon salt

1 teaspoon vanilla extract

Place all the ingredients in a blender and blend until smooth. Let stand few minutes; if batter

becomes too thick, add enough additional water to make batter easily pourable. Pour into a

heated, oil-sprayed waffle iron. Cook for 10 minutes without lifting the lid.

French toast

Serves 2 to 3

1 cup firm tofu

1 cup soymilk

8/12/2019 21 Days Diet


2 tablespoons flour

2 tablespoon maple syrup

1 teaspoon vanilla extract

1/8 teaspoon ground cinnamon

1/8 teaspoon salt

8 slices bread

In a blender, process all ingredients except bread until very smooth. Pour into a flat, shallow dish

and soak bread slices 1 min on each side. Transfer carefully to a skillet that has been oiled or

sprayed with nonstick vegetable spray. Cook first side until lightly brown, about 3 minutes, then

turn and cook second side until browned. Serve with fresh fruit, fruit preserves, or maple syrup.

Banana French toast

Serves 2 to 3

2 medium bananas

2/3 cup soymilk

2 tablespoons maple syrup1/8 teaspoon ground cinnamon

4 slices bread

Blend bananas, soymilk, maple syrup, and cinnamon until smooth. Pour into a flat, shallow dish

and soak bread slices 1 minute on each side. Transfer carefully to a skillet which has been oiled or

sprayed with a nonstick vegetable spray. Cook first side until lightly browned, about 3 minutes,

then turn and cook second side until browned. Serve with fresh fruit, fruit preserves, or maple

syrup.

Fruit smoothie (Try this smoothie with some muesli or muffins for a delicious and satisfying

breakfast. The secret to its thick, creamy texture is frozen fruit. To freeze the strawberries, washthem and remove the stems. Place on a flat sheet in the freezer until frozen, then transfer to an

airtight carton for storage. Peel and cut the bananas into 1-inch pieces. Place on a flat sheet in the

freezer, then transfer to an airtight carton for storage. Bananas will keep in the freezer for about a

month, strawberries for six months.)

Serves 2

1 cup frozen strawberries

1 cup frozen banana pieces

1 cup unsweetened apple juice

Place all the ingredients into a blender and process on high speed until thick and smooth. You may

have to stop the blender occasionally and move the unblended fruit to the center with a spatula in

order to get the smoothie smooth!

Banana Oat Muffins (These quick and delicious muffins contained no added fat and no cholesterol)

Makes 12 medium muffins

2 cups flour (whole wheat pastry or unbleached all-purpose)

1 ½ cups quick oats or oat bran

8/12/2019 21 Days Diet


1 teaspoon baking soda

2 ripe medium bananas, mashed

1 ½ cups soymilk

2 tablespoons vinegar

½ cup molasses

½ cup chopped dates or raisins

Preheat the oven to 375°F ( 190°C)

Mix the flour, oats, and baking soda and make a well in the center. Add the mashed bananas, the

liquid ingredients, and the dates or raisins. Stir together just to mix. Spoon batter into nonstick or

lightly oil-sprayed muffins tins and bake for 25 minutes, or until tops bounce back when pressed

lightly.

Pumpkin Raisin Muffins ( These muffins are made with a flaxseed puree instead of eggs. Falxseeds

can be purchased in most natural food stores)

Makes about 15 muffins

3 cups whole wheat pastry flour

4 teaspoons baking powder

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon ground cinnamon

½ teaspoon grated nutmeg

1 cup raw sugar or other sweetener

4 tablespoons flaxseeds

1 ½ cups water

2 ½ cups solid-pack canned pumpkin (or cooked pumpkin)

1 cup raisins

Preheat the oven to 350°F

Mix first 7 ingredients and set aside. Blend flaxseeds and 1 cup water in a blender for 1 to 2

minutes, until mixture is thick and has the consistency of beaten egg white. Add to the dry

ingredients along with the pumpkin, additional ½ cup water, and raisins. Stir until just mixed.

Spoon the batter into nonstick or lightly oil-sprayed muffins tins. Bake 25 to 30 minutes, or until

tops of muffins bounce back when pressed lightly. Remove from oven and let stand 1 to 2

minutes, this facilitates removal of muffins from the pan. Remove muffins and place on a rack to

cool. Store in an airtight container.

Apple Oat Muffins

Makes 12 medium muffins

1 ½ cups whole wheat pastry flour

1 ½ cups unbleached all-purpose flour

1 ¼ cups quick oats or oat bran

1 teaspoon ground cinnamon

½ teaspoon grated nutmeg

½ teaspoon salt (optional)

8/12/2019 21 Days Diet


2 ½ teaspoons baking soda

2 large apples, finely chopped

1 12-ounce can apple juice concentrate

½ cup raisins

Preheat the oven to 325°F.

In a large bowl, mix the flours, oats, spices, salt, and baking soda. Add the chopped apple along

with the apple juice concentrate and raisins. Stir just enough to mix. Spoon batter into nonstick or

lightly oil-sprayed muffins tins and bake for 25 minutes, or until tops bounce back when presses

lightly.

Breads

Herb and onion bread (Bake this quick yeast bread late in the day, and serve it warm with dinner.

Makes 1 loaf

Documents

21 Days Diet