Healthy Changes!

Here is the 10 Day Plan from Dr. Robynne. With the eating plan, Dr. Robynne explains that consuming the foods included in the diet, “encourages the growth of good bacteria, helps the body to get the necessary micronutrients from the brightly colored fruits and vegetables, along with added enzymes and more nutrients”. Dr. Robynne suggests “batch cooking” a lot of the recipes at the beginning of the week to have options for lunches and dinners. Please let me know if you need any further info regarding the diet. After describing the plan I will include information on how I incorporated Dr. Robynne’s food items into my own diet to make things easier for me. I will also be providing the recipes for some of the smoothies. If you would like any other recipes please let me know and I can add them.

Day 1. 

  • B: Dr. Chutkan’s Magic Smoothie, 1/2 grapefruit and mint tea with lemon.
  • L: Chopped kale salad with cabbage and Spicy Roasted Chickpeas over brown rice.
  • S: 1 orange, 1 apple and a handful of raw almonds
  • D: Lemony Roasted Chicken, roasted sweet potatoes and carrots and sautéed string beans
  • S: Blackberries sprinkled with “crust” made from almond meal mixed with coconut oil and baked in the oven for 10 minutes

Day 2.

  • B: Green Smoothie and 1/2 grapefruit
  • L: Spicy Black Beans over brown rice
  • S: 2 plums, 1 pear, and carrots and hummus
  • D: Lemony Roasted Chicken, chopped kale salad and brown rice
  • S: 1 orange, 1 apple and mint tea with lemon

Day 3.

  • B: Steel-Cut Oats with Berries and Flax Seeds, 2 fried eggs and freshly made green juice (kale, spinach, and green apple)
  • L: Flax seed crackers with hummus, 1 carrot and 2 small apples
  • S: Handful of raw almonds and dried cranberries
  • D: Split Pea Soup/Dal over brown rice with sautéed spinach
  • S: Frozen banana blended with almond milk, almonds and unsweetened cocoa powder

Day 4.

  • B: Magic Smoothie, 1/2 grapefruit and flax seed crackers with almond butter
  • L: Split Pea Soup/Dal over brown rice
  • S: Sliced banana, strawberries and gluten-free granola with almond milk
  • D: Noah’s Asian Turkey Sliders, Braised Baby Bok Choy and brown rice
  • S: Frozen banana blended with almond milk, almonds, and unsweetened cocoa powder

Day 5.

  • B: Smoked salmon with scrambled eggs, plus a Green Smoothie
  • L: Noah’s Asian Turkey Sliders, Braised Baby Bok Choy and brown rice
  • D: Rainbow Salad, plus corn tortillas with Spicy Black Beans topped with salsa and homemade guacamole
  • S: 2 clementines and fresh pineapple

Day 6.

  • B: Green Smoothie, 2 boiled eggs and flax seed crackers with almond butter
  • L: Brown rice and steamed veggies
  • S: Green Smoothie, 1 apple and a handful of raw almonds
  • D: Simple Salmon with Ginger plus Lemony Quinoa with Pine Nuts and Spinach
  • S: Red Velvet Smoothie

Day 7.

  • B: Healthy Hot and Spicy Cocoa, plus Steel-Cut Oats with Berries and Flax  Seeds
  • L: Simple Salmon with Ginger, brown rice and steamed veggies
  • S: Apple with peanut butter and a handful of homemade trail mix(Shredded coconut, raw almond, unsalted peanuts, dried cranberries, sesame seeds, raisins)
  • D: Vibrant Veggie Soup, Sliced Brussel Sprouts with Slivered Almonds and Dates, roasted squash and Kale Chips
  • S: Frozen banana blended with strawberries, blueberries and almond milk

Day 8.

  • B: Pumpkin Smoothie, 2 boiled eggs, and smoked salmon
  • L: Quinoa Tabbouleh
  • S: Dried mango and a handful of raw almonds
  • D: Escarole with White Beans and brown rice
  • S: Grapes

Day 9.

  • B: Gluten-free granola with almond milk, strawberries and blueberries
  • L: Butternut Squash Soup with Kale and flax seed crackers
  • S: 1 apple and 1 pear
  • D: Curried chicken, brown rice, plus Curried Cauliflower and Chickpea Stew and brown rice

Day 10.

  • B: Scrambled eggs and bacon, oat scone, and freshly made green juice (kale, spinach, and green apple)
  • L: Mixed green salad
  • S: 2 navel oranges
  • D: Vegetable and Lentil Soup, plus corn ships and homemade guacamole
  • S: Healthy Homemade Energy Bar

This is the end of the 10 Day Diet Plan by Dr. Robynne Chutkan. Isn’t it full of wonderful foods?! Please let me know if you need any further info and I will send it right over. Be sure to check out my next blog where I will provide recipes for the smoothies and describe the eating plan that has been working great for me. Thanks and see you soon!

 

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