Mark's Daily Menu

[Mark Cooper]

17 August 2018

1st Meal
Carrots, Celery, Jicama. Mixed Whole Grains - Oat Groats, Buckwheat Groats, Millet, Wheat Berries, Blueberries, Banana, lime juice, balsamic vinegar, brown sugar, cardamom, nutmeg, cinnamon. Apple.

2nd Meal
Carrots, tomato, Jicama. Simple Veggie Soup, Mrs. Dash. Apple.

3rd Meal
Apple. Dr. McDougall’s Right Foods Lentil Couscous.

4th Meal
Baked Potato, Kidney Beans, California Mix.

Today was a bit of a mess, I was feeling really stressed and ate too much - feeling bloated and stuffed.

[Mark Cooper]

5:00am
Warm Water w/ lemon juice
2 Cups Coffee

1st Meal
11:45am
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper, Dijon Mustard.

SNAP Stew
822g Diced Tomatoes (NSA)
227g California Mix
227g Stir-Fry Mix
227g Spinach
1 Large Russet Potato
Lime Juice, Cider Vinegar, Dill, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

2nd Meal
5:45pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Engine 2 Ravioli, Marinara Sauce, Normandy Vegetable Mix, Lime Juice, Cider Vinegar, 1 Tbsp Nutritional Yeast, Mrs. Dash, Hot Pepper.

Apple



Salad


SNAP Stew

[Mark Cooper]

4:00 am
Lime Water
Coffee 2 Cups

1st Meal
10:45 am - 11:45 am
Salad - Lettuce, Fennel, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, 1 tsp mustard powder, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Mixed Greens
1.5 Cups Kidney Beans
1 Large Russet Potato
Lime Juice, Cider Vinegar, Garlic Powder, Onion Powder, Cumin Seed, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

1 Cup Pineapple

Mint Herbal Tea

2nd Meal
4:30 pm - 5:45 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Sunrise Breakfast Bake, Cauliflower, Novick Salsa, Spiked “Sour Cream”, Mrs. Dash, Hot Pepper.

Apple


Sunrise Breakfast Bake, Roasted Cauliflower, Novick recipe Salsa, Spiked "Sour Cream"

[Mark Cooper]

4:45 am
Lime Water
Coffee 2 Cups

1st Meal
10:05 am
Celery, Carrot, 1 Cup Cooked Oatmeal, 1 Cup Strawberries

2nd Meal
12:15 pm - 1:15 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Mixed Greens
1 Large Yam
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

1 Cup Pineapple

Mint Herbal Tea

3rd Meal
5:00 pm - 6:00 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper. Carrots, Celery.

Hash Browns, Peppers, Onions, Normandy Vegetables, Novick Salsa, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

Apple

[Mark Cooper]

4:30 am
Lime Water
Coffee 2 Cups

1st Meal
9:00 am - 9:30 am
Celery, Carrot, 1 Cup Cooked Oatmeal, 1 Cup Strawberries, Banana, 1.5 Cups Beets, 1 tsp flaxseed, lime juice, cardamom, nutmeg, cinnamon

2nd Meal
10:30 am - 11:30 am
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
1.5 Cups Black Beans
1 Large Potato
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

1 Cup Pineapple
Apple

3rd Meal
3:00 pm - 3:10 pm
1 Cup Cooked Oatmeal, 1 Cup Strawberries, drizzle of molasses, cinnamon

4th Meal
7:45 pm - 8:30 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Sunrise Breakfast Bake, Cauliflower, Novick Salsa, Spiked Sour Cream, Mrs. Dash.

Fruit Bowl - pineapple, apple, banana, oats, soy milk, apple butter.

[Mark Cooper]

5:00 am
Water
Coffee 1 Cup

1st Meal
10:30 am - 11:30 am
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
1.5 Cups Kidney Beans
1 Large Potato
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

1.5 Cup Pineapple

2nd Meal
3:00 pm - 3:40 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

1 Large Yam, 454g California Mix, Novick Salsa, Mrs. Dash, Hot Pepper.

3rd Meal
5:30 pm - 6:00 pm
Banana Nice Cream

[Mark Cooper]

5:00 am
Water
Coffee 1 Cup

1st Meal
10:00 am - 10:45 am
Salad - Lettuce, Celery, Carrot, Cucumber, Sauerkraut, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
1.5 Cups Kidney Beans
1 Large Potato
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

Apple

2nd Meal
7:30 pm - 8:00 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Sauerkraut, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Tu-No Casserole, Broccoli, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

1.5 Cups Strawberries, Balsamic Vinegar, Cardamom, Cinnamon.

[Mark Cooper]

5:00 am
Water
Coffee 1 Cup

1st Meal
10:30 am - 11:15 am
Salad - Lettuce, Celery, Carrot, Cucumber, Sauerkraut, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
1.5 Cups Kidney Beans
1 Large Yam
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

Apple

12:15 pm
Mint Herbal Tea 1 Cup

2nd Meal
2:30 pm - 3:00pm
Carrots, Celery, ½ Cup Rolled Oats, 1.5 Cups Water, Banana, Cardamom, Nutmeg, Cinnamon, Drizzle of Molasses

3rd Meal
5:00 pm - 6:00 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Sauerkraut, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Mock Tuna Salad, Jicama, Boston Lettuce, Brussels Sprouts, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

1.5 Cups Strawberries

[Mark Cooper]

5:00 am
Water
Coffee 1 Cup

1st Meal
10:15 am - 11:00 am
Salad - Lettuce, Celery, Carrot, Jicama, Cucumber, Sauerkraut, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
1.5 Cups Kidney Beans
1 Large Potato
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

2nd Meal
3:00 pm - 3:30 pm
Carrots, Celery, ½ Cup Rolled Oats, 1 Cup Water, 1 Cup Blackberries, Banana, Cardamom, Nutmeg, Cinnamon, 1 tsp flax seed, 1 tsp sugar.

3rd Meal
5:15 pm - 6:15 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Sauerkraut, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Hash Browns, Peppers, Onions, Mixed Summer Squash w/ seasonings, Tomato sauce (NSA), Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

[Mark Cooper]

5:00 am
Water
Coffee 1 Cup

1st Meal
10:00 am - 11:00 am
Salad - Lettuce, Celery, Carrot, Cucumber, Sauerkraut, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g Harvest Mix
227g Mixed Greens
1.5 Cups Kidney Beans
1 Large Potato
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

Apple

2nd Meal
3:15 pm - 3:45 pm
Celery, Mixed Summer Squash & Red Peppers, Mock Tuna Salad.

Banana


3rd Meal
5:15 pm - 6:15 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Sauerkraut, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Spinach & Artichoke Wonderpot, Cauliflower, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper, Nutritional Yeast.

1.5 Cups Mixed Berries

[Mark Cooper]

5:00 am
Water
Coffee 1 Cup

1st Meal
9:50 am - 10:45 am
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Curry
794g Diced Tomatoes (NSA)
454g Cauliflower
200g Turnip Greens
1 medium Onion
57g Peas
1.5 Cups Chickpeas
1 Large Potato
Lime Juice, Cider Vinegar, Curry Powder, Garam Masala, Amchoor, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

Apple

2nd Meal
3:15 pm - 3:45 pm
Jicama, Celery, Carrot, 3 Bananas, Apple


3rd Meal
5:30 pm - 6:15 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Kale Artichoke White Bean Dip, Jicama, Boston Lettuce, Broccoli, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

1.5 Cups Mixed Berries

[Mark Cooper]

5:30 am
Water
Coffee 1 Cup

1st Meal
11:45 am -
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g Harvest Mix
200g Turnip Greens
1 Large Potato
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

Apple

2nd Meal
2:30 pm - 3:00 pm
Celery, 1 Cup Pineapple, 1 Banana, Cardamom, Cinnamon


3rd Meal
7:30 pm - 8:15 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Tomato Rice, 1.5 Cups Kidney Beans, Green Beans, Lime Juice, Cider Vinegar,Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

1.5 Cups Mixed Berries

[Mark Cooper]

5:00 am
Water
Coffee 1 Cup

1st Meal
10:30 am - 11:15 am
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
1 Large Potato
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

2 Apples

2nd Meal
1:00 pm - 1:30 pm
Celery, Carrot, Tomato Rice, Green Beans, 1 Cup Pineapple, 1 Banana, Cardamom, Cinnamon

3:50 pm
Herbal Tea

3rd Meal
5:15 pm - 6:15 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Sauerkraut, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Chili “Cheese” Fries, California Mix, Lime Juice, Cider Vinegar,Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

1.5 Cups Strawberries, Balsamic vinegar

[Mark Cooper]

5:00 am
Water
Coffee 1 Cup

1st Meal
10:30 am - 11:10 am
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
1 Large Potato
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper, ¼ tsp iodized salt.

2nd Meal
7:30 pm - 8:00 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Cauliflower Dal, Rice, Broccoli, Lime Juice, Cider Vinegar,Mrs. Dash, Hot Pepper.

Apple

[Mark Cooper]

5:00 am
Water
Coffee 1 Cup

1st Meal
11:30 am - 12:45 am
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g California Mix
170g Kale
1 Large Potato
Lime Juice, Cider Vinegar, Garlic Powder, Ginger Powder, Cumin Seed, Oregano, Turmeric, Black Pepper, Mrs. Dash, Hot Pepper.

2nd Meal
5:30 pm - 6:15 pm
Salad - Lettuce, Celery, Carrot, Cucumber, Tomato, Lime Juice, Cider Vinegar, Mrs. Dash, Hot Pepper.

Potato Soup w/ Green Chiles, Brussels Sprouts, Lime Juice, Cider Vinegar,Mrs. Dash, Hot Pepper.