One-Day Meal Plans

Despite the FCD principle to choose a light meal from the carbohydrate food group for dinner there is a bunch of people doing better with protein for dinner. Therefore we recommend to carefully monitor yourself in order to find out what is best for you.

Please drink 9 – 12 cups of water or unsweetened herbal tea every day.

Abbreviations for the meal categories:

= protein meal
= carbohydrate meal
= neutral meal
= vegetarian dishes

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1. One-Day Meal Plan

 Breakfast:
2 eggs, scrambled
3 slices bacon (soy, or pork, or turkey), crisp
1/4 English cucumber, sliced

AM Snack:
choose here 7 oz fresh fruit

Lunch:
3 oz whole grain pasta
9 oz fresh vegetables
2 tablespoon grated Parmesan

PM Snack:
1 Banana and 1/4 cup nuts (no peanuts) or raisins

Dinner:
Arugula Salad with mixed vegetables, click here for recipe

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2. One-Day Meal Plan

 Breakfast:
2 medium sized slices of whole grain bread
4 slices salami
1 fresh tomato

AM Snack:
5 oz plain yoghurt mixed with
2 tablespoon rolled oats and
1 tablespoon chopped walnuts

Lunch:
9 oz fresh steamed broccoli with 3 1/2 oz chicken, lettuce as much as you like topped with blue cheese crumbles and extra virgin olive oil

PM Snack:
1 cup buttermilk

Dinner:
Greek salad with pita bread

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3. One-Day Meal Plan

 Breakfast:
Oats with apples and tahini, click here for recipe

AM Snack:
5 oz plain yoghurt with 5 tbsp fresh or frozen blueberries

Lunch:
4 1/2 oz fresh fish
9 oz fresh vegetables
garden salad

PM Snack:
5 olives
1 red bell pepper

Dinner:
Pasta with spinach and feta cheese, click here for recipe

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4. One-Day Meal Plan

Breakfast:
1 whole grain bagel with cream cheese

AM Snack:
Mix 3/4 cups plain yoghurt with 2 oz pureed fresh or frozen raspberries

Lunch:
Green bean stew with beef, click here for recipe

PM Snack:
1 cup whole milk

Dinner:
Nasi Goreng, click here for recipe

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5. One-Day Meal Plan

Breakfast:
Banana-hazelnut toast, click here for recipe

AM Snack:
Mix 3/4 cups plain yoghurt with 2 oz pureed fresh or frozen blueberries

Lunch:
Potato and mixed vegetable casserole, click here for recipe

PM Snack:
1 apple, sour

Dinner:
Arugula salad with tomatoes and mushrooms, click here for recipe

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6. One-Day Meal Plan

Breakfast:
2 slices medium sized whole grain bread,spread 1.5 tablespoons strained Greek yogurt (e.g. Fage or Chobani) on each slice, and top with 1/4 chopped orange bell pepper.Season to taste with salt.

AM Snack:
1/2 cup raisins and tree nuts (no peanuts)

Lunch:
Steamed chicken breast with carrots, click here for recipe

PM Snack:
1 cup cantaloupe

Dinner:
Mediterranean sandwich, click here for recipe

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7. One-Day Meal Plan

Breakfast:
2 medium sized slices of whole grain bread
4 slices prosciutto topped with fresh tomato slices

AM Snack:
1/2 cup baby cut carrots

Lunch:
Leek soup with ground beef, click here for recipe

PM Snack:
3 celery sticks filled with cottage cheese and paprika sprinkles

Dinner:
Spinach with eggs, click here for recipe

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8. One-Day Meal Plan

Breakfast:
Omelet (2 eggs) with bacon and chopped scallions
1/4 English cucumber, sliced

AM Snack:
Fruit Yoghurt: Mix one peeled and chopped orange with 4 oz Greek yoghurt, stir in 1 tablespoon of lemon juice and 1 tablespoon agave nectar light

Lunch:
Avocado pine nut sandwich, click here for recipe

PM Snack:
1 sliced pear with 1 1/2 oz cheese of your choice

Dinner:
Brussels sprout soup with pita bread, click here for recipe

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