Atherosclerosis

Breakfast

• Millet with dried fruit compote

Snack

• 8 fl oz low fat yogurt
• 2 tsp flax seeds
• 1/3 cup trail mix
  • sunflower seeds
  • peanuts
  • dried figs

Lunch

• Shiitake mushroom soup
• Soy bean and fennel salad

Dinner

• Indian style lamb with sweet potato
• Sauteed greens
• Blackberry tart

Nutritional Profile

Breakfast

• Perfect oatmeal

Snack

• Rice cake with 1 tbsp sunflower seed butter

Lunch

• Baked miso salmon
• Chinese cabbage salad
• ½ cup millet

Dinner

• Broiled rosemary chicken over pureed lentils with chard
• Asian mushroom sauté

Nutritional Profile

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

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