Kims Food Plan

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Kims Food Plan

  1. 1. Kim’s Food Plan Things to remember… • A “balanced” diet consists of 30% lean proteins, 30% quality fats, and 40% carbohydrates. • Lean proteins include: farm-raised fish (salmon, mackerel, halibut, cod, herring, tuna), free-range chicken (hormone free), limited shellfish and pork. • Quality fats include cold water fish (salmon, mackerel, herring, tuna, sardines), raw nuts (almonds, walnuts, sunflower seeds, pecans, and cashews), avocados, olive oil, flax seed oil, and wheat germ, limited butter. • Carbohydrates should consist mostly of organic fruits and vegetables. • Complex carbohydrates such as bread, pasta, crackers, and chips should be avoided. • Proper food combining is necessary for efficient and complete digestion of meals. Proteins and complex carbohydrates should not be consumed in the same meal. Fruits should be eaten alone – at least 20 minutes before a meal or 2 hours after a meal. • Drink at least ½ your body weight in ounces of water per day. Water should be consumed between meals, not with meals as it can dilute stomach acids and delay digestion. ***The daily plan below can be modified as long as the ingredients are similar to other meals. Recipes are at the end. Monday Breakfast Snack Lunch Snack Dinner Bedtime 1 tsp KYO- 10 raw 2 C baby 1 C baby Stir-fry made 1 cup herbal green and almonds spinach with ½ carrots with with sesame tea liquid multi- avocado, sliced hummus oil, oyster vitamin mixed cucumber, ½ sauce, in water or fruit tomato, 1 broccoli, smoothie pouch tuna, ¼ carrots, snap (recipe follows) C dried peas, red bell cranberries, pepper, water balsamic chestnuts, vinaigrette sunflower dressing seeds, and organic chicken chunks Tuesday Breakfast Snack Lunch Snack Dinner Bedtime 1 tsp KYO- 1 medium Left over stir- 1 C jicama with 1 broiled 1 cup herbal green and apple with 2 fry from dinner hummus salmon fillet tea liquid multi- tbsp almond made with 1
  2. 2. vitamin mixed butter tbsp butter and in water or fruit 1 C steamed smoothie vegetables of (recipe follows) choice with lemon juice
  3. 3. Wednesday Breakfast Snack Lunch Snack Dinner Bedtime 1 tsp KYO- 10 raw 2 C baby 1 red bell 1 C yam with 1 1 cup herbal green and almonds spinach with ½ pepper cut into tbsp butter and tea liquid multi- avocado, sliced strips with ¼ C pepper to taste, vitamin mixed cucumber, ½ guacamole 1 C steamed in water or fruit tomato, 1 green beans smoothie pouch tuna, ¼ (recipe follows) C dried cranberries, balsamic vinaigrette dressing Thursday Breakfast Snack Lunch Snack Dinner Bedtime 1 tsp KYO- 1 C jicama with 2 C red leaf 1 orange 1 broiled salmon 1 cup herbal green and ¼C lettuce with ½ fillet made with 1 tea liquid multi- guacamole avocado, ½ C tbsp butter and 1 vitamin mixed steamed beet C marinated in water or fruit chunks, (garlic, balsamic smoothie slivered red vinegar and olive (recipe follows) onion, 1 tbsp oil) roasted crumbled feta vegetables cheese, 1 tbsp including raw almond eggplant, slivers and light zucchini, red bell vinaigrette pepper, dressing mushrooms and asparagus Friday Breakfast Snack Lunch Snack Dinner Bedtime 1 tsp KYO- 10 raw Left over 1 C baby 1 serving Quick 1 cup herbal green and almonds salmon and carrots with Italian tea liquid multi- roasted hummus Vegetable vitamin mixed vegetables Soup (recipe in water or fruit follows) and ½ smoothie steamed acorn (recipe follows) squash with 1 tbsp butter and pepper to taste Saturday Breakfast Snack Lunch Snack Dinner Bedtime 1 tsp KYO- 1 orange Left-over soup 1 red bell 1 serving 1 cup herbal green and and ½ acorn pepper cut into Vegetable Stir- tea liquid multi- squash strips with ¼ C fry (recipe vitamin mixed guacamole follows) with 1 in water or fruit C organic smoothie chicken OR (recipe follows) served with 1 C steamed brown rice
  4. 4. Sunday Breakfast Snack Lunch Snack Dinner Bedtime 1 tsp KYO- 10 raw Left-over stir- 1 serving of 2 C red leaf 1 cup herbal green and almonds fry and chicken your choice of lettuce with ½ tea liquid multi- OR brown rice sweet avocado, ½ C vitamin mixed steamed beet in water or fruit chunks, smoothie slivered red (recipe follows) onion, 1 tbsp crumbled feta cheese, 1 tbsp raw almond slivers and light vinaigrette dressing RECIPES Breakfast Smoothie Blend together ½ banana 1 C frozen organic strawberries 1 C frozen organic mango 1 tbsp coconut oil 1 tsp KYO-green Liquid vitamin 2 C unsweetened almond milk Quick Italian Vegetable Soup INGREDIENTS 1 tbsp olive oil 1 medium onion, chopped 2 carrots, sliced 2 stalks of celery, sliced 1 16oz can diced plum tomatoes 2 tsp Italian seasoning 6 cups vegetable broth 2 zucchinis, quartered and sliced 2 C sliced cabbage 1 tsp garlic salt Salt and ground black pepper to taste Freshly grated Parmesan cheese (optional) DIRECTIONS Heat oil in a large stock pot over medium-high heat. Sauté onion, carrot, and celery until onion is translucent and vegetables are tender, 5-7 minutes. Stir in tomatoes and Italian seasoning, and cook 5 minutes more, stirring frequently.
  5. 5. Heat vegetable broth to boiling and stir in vegetables. Adjust heat to a medium simmer, and cook approximately 10 minutes. Add zucchini and cabbage sprinkle with garlic salt, and cook until tender – 5 minutes or more. Adjust seasoning with salt and pepper and serve. Vegetable Stir-Fry INGREDIENTS 2 tsp cornstarch ½ C cold water 3 tbsp soy sauce 1 C fresh broccoli florets 1 medium carrot, thinly sliced ½ small onion, julienned 1 tbsp vegetable oil 1 C shredded cabbage 1 small zucchini, julienned 6 large mushrooms, sliced ½ tsp minced garlic Hot cooked rice DIRECTIONS In a small bowl, whisk the cornstarch, water and soy sauce until smooth; set aside. In a large skillet or wok, stir-fry the broccoli, carrot and onion in oil for 5 minutes. Add the cabbage, zucchini, mushrooms and garlic. Stir-fry until vegetables are tender. Stir soy sauce mixture; add to skillet. Cook and stir until thickened. Serve with rice if desired. Citrus Veggie Stir Fry INGREDIENTS 1 tbsp cornstarch 1 C orange juice 2 tbsp balsamic vinegar 2 garlic cloves, minced 1 tsp grated orange peel ½ tsp ground ginger 1/8 tsp hot pepper sauce 1 C sliced carrots 1 C julienned green pepper 1 C julienned sweet red pepper 1 tbsp canola oil 1 C sliced fresh mushrooms 2 C fresh or frozen snow peas ½ C sliced green onions 1/3 C raw cashews ½ C sliced green onions DIRECTIONS In a bowl, combine the first seven ingredients until blended; set aside. In a large nonstick skillet or wok, stir-fry carrots and peppers in oil for 5 minutes. Add mushrooms and snow peas; stir-fry for 6 minutes. Add green onions; stir fry for 3 minutes or until the vegetables are crisp-tender.
  6. 6. Stir orange juice mixture and add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cashews. Serve with rice. OTHER MEAL IDEAS – Can be substituted in at any meal, except breakfast Smoked Chicken Salad with Grapes 1 small bunch seedless green or red grapes, stemmed and cut in half 1 yellow bell pepper, seeded and chopped 3 celery stalks, chopped 1 lb boned smoked chicken, cut into small cubes 2 C butter lettuce 2 tbsp fresh orange juice 1 tbsp tarragon vinegar Salt White pepper ¼ C cold-pressed sunflower or olive oil 1 tbsp minced fresh tarragon Place grapes, bell pepper, celery and chicken in a salad bowl. Set aside. In a small bowl, stir together the orange juice, vinegar, salt, and white pepper to taste until well mixed. Add the oil and tarragon and stir vigorously until blended. Pour the dressing over the salad, toss gently and serve. Pasta Salad with Tomato and Bell Pepper 2 tbsp capers 3 tomatoes, peeled and finely chopped 1 yellow bell pepper seeded and finely chopped 3 celery stalks, thinly sliced ¼ C raw slivered almonds 8 fresh basil leaves, shredded 1 tsp fresh lemon juice Salt 5 tbsp extra-virgin olive oil ½ lb GLUTEN-FREE brown rice pasta Rinse the capers under cold running water and pat dry with paper towels. Place in a large salad bowl with the tomatoes, bell pepper, celery, almonds and basil. In a small bowl stir together the lemon juice and salt until well mixed. Add the oil and stir vigorously until blended. Meanwhile, fill a large saucepan with salted water and bring to a boil. Add the pasta and boil until cooked but still firm. Drain and then cool under cold running water. Drain again thoroughly and add to the salad bowl. Pour the dressing over the salad, toss well and serve.
  7. 7. Asian Chicken Salad ¼ red (Spanish) onion, thinly sliced 2 cloves of garlic, minced 2 tsp grated fresh ginger 2 tbsp white rice vinegar 3 tbsp peanut oil 1 tsp chili oil 2 tbsp low sodium soy sauce 3 chicken breast halves 1 cucumber, peeled. Seeded and cut into matchsticks 1 C bean sprouts 2 C coarsely chopped red cabbage 2 tbsp chopped fresh cilantro ½ C chopped raw almonds In a small bowl combine the onion, garlic and ginger. Stir the vinegar, peanut oil, chili oil and soy sauce until well mixed. Let stand while you prepare the remaining ingredients. Fill a saucepan with salted water and bring to a boil. Add the chicken breasts, reduce the heat and simmer for 10 minutes. Skim off any foam on the surface, turn off the heat, cover the pan and let stand for 15 minutes. Drain the chicken breasts and let cool completely, then bone and skin them. Cut the chicken meat into long, thin strips and place in a salad bowl. Add the cucumber, bell pepper, bean sprouts and cabbage. Pour the dressing over the salad and toss well. Sprinkle with the cilantro and almonds and serve. Broccoli and Avocado Salad 1 ½ lbs young, tender broccoli 1 avocado 2 tbsp fresh lemon juice ½ C raw pecans, coarsely chopped 1 tbsp Dijon mustard Salt ¼ C extra-virgin olive oil 1 tbsp minced fresh parsley Cut the broccoli florets from the large stems. Fill a saucepan with salted water and bring to a boil. Add the florets and boil until barely tender, about 3 minutes. Drain, cool under cold running water and drain again. Set aside. Peel and pit the avocado and cut into cubes. Place into a small bowl and toss with 1 tbsp of lemon juice to prevent darkening. Place the avocado and broccoli in a salad bowl and add the nuts. In a small bowl, stir together the remaining 1 tbsp lemon juice, the mustard, and salt to taste until well mixed. Add the oil and parsley and stir vigorously until blended. Pour the dressing over the salad, toss gently and serve.
  8. 8. Watercress and Orange Salad 1 ¼ C watercress 2 oranges 4 celery stalks, thinly sliced 1 tbsp fresh lemon juice 1 tbsp white wine vinegar 1 tbsp curry powder Salt Fresh ground pepper 5 tbsp extra-virgin olive oil Remove and discard the tough stems and leaves from the watercress and place in a salad bowl. Peel the oranges, being sure to eliminate all the white membrane, then slice thinly crosswise and remove any seeds. Add to the bowl along with the celery. In a small bowl, stir together the lemon juice, vinegar, curry powder and salt and pepper to taste until well mixed. Add the oil and stir vigorously until blended. Pour the dressing over the salad, toss well and serve. Kims Pasta Recipe Brown rice pasta Organic spaghetti sauce Chopped zucchini Chopped onion Chicken chunks Chopped mushrooms Fried Rice Stir fry cooked brown rice and chopped veggies and lean meat in extra virgin olive oil. Add soy sauce and continue stir frying for 10 minutes. What to expect during the first week… • This food plan requires planning ahead. On Sunday, do your shopping for the week and spend some time cleaning, chopping up and measuring out portions. • Some bloating or abdominal discomfort may occur as you change your eating habits. Have faith…these symptoms will subside quickly. • As your blood sugar levels regulate themselves, you may feel sleepy or groggy in the afternoons. Reach for a small snack that has some quality fat to fill you up and give you some sustained energy. Raw nuts are always a good choice, but limit yourself to about 10. Other things to consider… • Write down your goals and post them in a place you can see and read them every day. • Make sure your goals are believable to you and practical. For example, it’s not practical for you to say “I want to lose 100 pounds and run a marathon in one month”. Choose goals that challenge you AND feel obtainable. • If not already, start including gentle exercise into your daily routine. • Keep a daily food journal and write about your emotions surrounding food for at least 10 minutes before bed.
  9. 9. • Visualize! Spend at least 10 minutes daily imagining yourself the way you want to look and feel. How will it feel to know that you conquered your lingering health issues by eating healthy meals? How will it feel to have your clothes hanging off of you because you’ve lost so much weight? How will it feel to have your family and friends look to you for advice on what to eat? How will it feel to have friends and family constantly inquire about how you transformed your life? Imagine yourself in every one of these situations and more. Always focus on the JOY of these situations.

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