Vitamin a (retinol)

Liver, eel, grass-fed butter, clarified butter, or ghee

VITAMIN B5

Liver, brewer’s yeast (Lewis Labs brand only)

Mushrooms

Trace amounts: pecans, sunflower seeds

VITAMIN B7

Liver, brewer’s yeast (Lewis Labs brand only)

Trace amounts: Swiss chard, walnuts, pecans, almonds

VITAMIN B12

(only in animal foods)

Liver, clams, kidney

Oysters, sardines, trout, salmon, tuna, lamb, beef, eggs, cheeses, flounder, scallops, halibut

VITAMIN C

Beets, bell peppers, cantaloupe, garlic, kiwi, lemons, oranges, papaya, pineapple

(limited/cooked) Brussels sprouts, cauliflower, collard greens, broccoli, daikon radish,

CHOLINE

An important nutrient for cell membrane integrity, nerve-to-muscle communication, and optimal liver function.

Eggs, liver, heart meat, kidney meat, fish roe (eggs), caviar, Cod

Cauliflower (cooked)

CHROMIUM

Liver, grass-fed cheese

Brewer’s yeast (Lewis Labs brand only)

Trace amounts: green pepper, apple, parsnips, spinach, carrots

VITAMIN E

Extra-virgin olive oil, pecans

(limited/cooked) Broccoli, Brussels sprouts, spinach

IODIN E

Wild fish, seaweed, kelp, dulse

LIPOIC ACID

(ALPHA-LIPOIC ACID/ALA)

Red meat, organ meats

MANGANESE

Beneficial for blood sugar regulation, energy metabolism, and thyroid hormone function. Intake should be balanced with that of magnesium, calcium, iron, copper, and zinc.

Pecans, walnuts, turnip greens, rhubarb, beet greens, cloves, cinnamon, thyme, turmeric

OMEGA-3 FATS

An anti-inflammatory essential fatty acid that comes from limited food sources.

Cold water fish (salmon, herring, mackerel, etc.), fermented cod liver oil (Green Pasture brand only)

Walnuts, pecans

PROBIOTICS

Promote healthy gut flora, which is critical to proper digestion and elimination.

Fermented vegetables: carrots, beets, or other non-goitogenic vegetables

Kombucha (fermented tea)

SELENIUM

An antioxidant that protects against free radical damage.

Eggs

Red Swiss chard, turnips, garlic

ZINC

Oysters, shellfish, lamb, red meat, pumpkin seeds (pepitas)

Day: 1

Breakfast: Swirly Crustless Quiche (recipe here), Perfectly Baked Bacon (recipe here), Raw Fermented Carrots - use Sauerkraut recipe (recipe here)

Lunch: Mustard Glazed Chicken Thighs (recipe here), Green Salad*, Balsamic Vinaigrette (recipe here)

Dinner: Grilled Garlic Flank Steak with Peppers & Onions (recipe here), Baked Beets with Fennel**(recipe here)

Day: 2

Breakfast: left-over Swirly Crustless Quiche, left-over Garlic Flank Steak with Peppers & Onions

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Sage Roasted Turkey Legs (recipe here), Sweet Potato Pancakes (recipe here), Steamed Spinach*

Day: 3

Breakfast: left-over Sweet Potato Pancakes, Mustard-Glazed Chicken Thighs (recipe here)

Lunch: left-over Sage Roasted Turkey Legs, Persimmon, Asparagus & Fennel Salad (recipe here)

Dinner: Lemony Lamb Dolmas (recipe here), Cilantro Cauli-Rice (recipe here)

Day: 4

Breakfast: Pesto Scrambled Eggs (recipe here), Cilantro Cauli-Rice (recipe here), Raw Fermented Carrots

Lunch: left-over Lemony Lamb Dolmas, Swiss Chard, EVOO

Dinner: Citrus Macadamia Nut Sole (recipe here), Butternut Squash**

Day: 5

Breakfast: left-over Citrus Macadamia Nut Sole, Butternut Squash**

Lunch: Nori Salmon Handrolls (recipe here)

Dinner: Beef & Mixed Veggie Stir Fry (recipe here)

Day: 6

Breakfast: Pumpkin Pancakes (recipe here), Breakfast Sausage using Italian Sausage Spice Blend (recipe here)

Lunch: left-over Beef Stir Fry with Mixed Veggies

Dinner: Lamb Lettuce Boats with Avo-Ziki Sauce (recipe here), Parsnips**

Day: 7

Breakfast: Eggs, Perfectly Baked Bacon (recipe here), Green Beans, Raw Fermented Carrots

Lunch: Mixed Greens with Wild Canned Salmon, Asparagus*, Lemon Juice, EVOO

Dinner: Citrus & Herb Whole Roasted Chicken (recipe here), Roasted Rosemary Roots** (recipe here)

Day: 8

Breakfast: Grain-Free Porridge (recipe here), Berries, left-over Citrus & Herb Whole Roasted Chicken

Lunch: Spinach Salad with Walnuts & Artichokes (recipe here), left-over Citrus & Herb Whole Roasted Chicken

Dinner: Chinese 5-Spice Lettuce Cups (recipe here)

Day: 9

Breakfast: Swirly Crustless Quiche (recipe here), Raw Fermented Carrots

Lunch: Indian-Spiced Turkey Burgers (recipe here), Steamed Broccoli*

Dinner: Pesto Shrimp & Squash Fettuccine (recipe here)

Day: 10

Breakfast: Omelet or Pesto Scrambled Eggs, left-over Shrimp & Avocado

Lunch: Simple Shrimp Ceviche (recipe here), Mixed Greens*, EVOO

Dinner: Cumin Spiced Pork Tenderloin with Root Vegetables**(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

Day: 11

Breakfast: Swirly Crustless Quiche (recipe here) Perfectly Baked Bacon (recipe here), left-over Root Vegetables

Lunch: left-over Cumin Spiced Pork Tenderloin, Mixed Greens Salad

Dinner: Balsamic Braised Short Ribs (recipe here), Candied Carrots (recipe here), Steamed Spinach*

Day: 12

Breakfast: Eggs, Mixed Greens Salad with EVOO & Lemon, Avocado

Lunch: left-over Balsamic Braised Short Ribs, left-over Candied Carrots, Green Salad*

Dinner: Savory Baked Chicken Legs (recipe here), Bell Peppers, Mushrooms*

Day: 13

Breakfast: Zucchini Pancakes (recipe here), Perfectly Baked Bacon (recipe here), Raw Fermented Carrots

Lunch: left-over Savory Baked Chicken Legs, left-over Brussels Sprouts with Fennel*

Dinner: Lemon Rosemary Broiled Salmon (recipe here), Asparagus with Lemon & Olives (recipe here), Butternut Squash**

Day: 14

Breakfast: left-over Lemon Rosemary Broiled Salmon, left-over Asparagus with Lemon & Olives*

Lunch: Buffalo Chicken Lettuce Wraps (recipe here)

Dinner: Red Palm & Coriander Tuna Over Daikon Noodle Salad (recipe here), Green Salad*

Day: 15

Breakfast: Scrambled Eggs with Olives, Steamed Swiss Chard*, Avocado

Lunch: Spinach Salad with EVOO, left-over Red Palm & Coriander Tuna, Avocado, Lemon Juice

Dinner: Italian-Style Stuffed Peppers (recipe here), Green Salad* with Balsamic Vinaigrette (recipe here)

Day: 16

Breakfast: Grain-Free Porridge (recipe here), Breakfast Sausage

Lunch: left-over Italian-Style Stuffed Peppers (recipe here), Green Salad

Dinner: Bacon-Wrapped Smoky Chicken Thighs (recipe here), Mixed Greens Salad with Beets & Blood Oranges (recipe here)

Day: 17

Breakfast: Bacon & Egg Salad (recipe here), Beets**

Lunch: left-over Bacon-Wrapped Smoky Chicken Thighs, Green Salad*

Dinner: Spaghetti Squash Bolognese (recipe here)

Day: 18

Breakfast: Pumpkin Pancakes (recipe here), Breakfast Sausage or Bacon

Lunch: left-over Spaghetti Squash Bolognese

Dinner: Thanksgiving Stuffing Meatballs (recipe here), Mashed Parsnips (344, replace Cauliflower with Parsnips)

Day: 19

Breakfast: Scrambled Eggs, Avocado, Raw Fermented Carrots

Lunch: left-over Thanksgiving Stuffing Meatballs, left-over Mashed Parsnips

Dinner: Citrus Macadamia Nut Sole (recipe here), Green Beans*

Day: 20

Breakfast: Grain-Free Porridge (recipe here), Hard Boiled Eggs

Lunch: left-over Citrus Macadamia Nut Sole, left-over Lemon Roasted Romanesco

Dinner: Roasted Duck with Cherry Sauce (recipe here), Carrots**

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOOExtra-virgin olive oil

COCoconut oil

*or other non-starchy vegetable

**or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

Day: 21

Breakfast: Hard Boiled Eggs, Breakfast Sausage, Raw Fermented Carrots - use Sauerkraut recipe (recipe here)

Lunch: Nori Salmon Handrolls (recipe here)

Dinner: Lamb Chops with Olive Tapenade (recipe here), Greek Salad with Avo-Ziki (recipe here)

Day: 22

Breakfast: Swirly Crustless Quiche (recipe here), Breakfast Sausage

Lunch: left-over Lamb Chops with Olive Tapenade, left-over Greek Salad with Avo-Ziki

Dinner: Orange Braised Beef Shanks (recipe here), Butternut Sage Soup**(recipe here)

Day: 23

Breakfast: left-over Swirly Crustless Quiche, Perfectly Baked Bacon (recipe here)

Lunch: left-over Orange Braised Beef Shanks, left-over Butternut Sage Soup

Dinner: Hayley’s Skirt Steak Tacos (recipe here), Salsa (recipe here), Grilled Squash & Pineapple (recipe here)

Day: 24

Breakfast: Acorn Squash with Cinnamon & Coconut Butter (recipe here), Breakfast Sausage or Bacon

Lunch: Tangy Taco Salad (recipe here), left-over Salsa

Dinner: Fiery Jalapeño Burgers with Sweet Potato Pancakes (recipe here), Red Roasted Garlic (recipe here)

Day: 25

Breakfast: left-over Sweet Potato Pancakes, Eggs, Avocado

Lunch: Quick & Easy Salmon Cakes (recipe here), Green Salad*, Avocado, Olives

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Tomatillo Shrimp Cocktail (recipe here), Zucchini*

Day: 26

Breakfast: Zucchini Pancakes (recipe here), Perfectly Baked Bacon (recipe here), Raw Fermented Carrots

Lunch: Tuna, Mixed Greens Salad with Persimmons, Asparagus & Fennel (recipe here), Orange Vinaigrette (recipe here)

Dinner: Grandma Barbara’s Stuffed Mushrooms (recipe here), Roasted Marrow Bones (recipe here), Spinach*

Day: 27

Breakfast: Grain-Free Porridge (recipe here), Breakfast Sausage using Italian Sausage Spice Blend (recipe here)

Lunch: left-over Grandma Barbara’s Stuffed Mushrooms, Mixed Greens Salad, Balsamic Vinaigrette (recipe here)

Dinner: Spiced Lamb Meatballs with Balsamic-Fig Compote (recipe here), Green Beans with Shallots*(recipe here)

Day: 28

Breakfast: left-over Spiced Lamb Meatballs, Parsnips**

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Lemon & Artichoke Chicken (recipe here), Broc-Cauli Chowder with Bacon (recipe here)

Day: 29

Breakfast: Apple Streusel Egg Muffins (recipe here), Bacon or Breakfast Sausage

Lunch: left-over Lemon & Artichoke Chicken, Kale* (cooked in CO)

Dinner: Mom’s Stuffed Cabbage (use Zucchini) Rolls with Tomato Cranberry Sauce (recipe here)

Day: 30

Breakfast: left-over Apple Streusel Egg Muffins (recipe here), Bacon or Breakfast Sausage

Lunch: Chorizo Meatballs (recipe here), Mixed Greens Salad* with Avocado, Lemon Juice, and EVOO

Dinner: Mediterranean Lamb Roast (recipe here), Steamed Swiss chard*

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

MULTIPLE
SCLEROSIS
FIBROMYALGIA,
CHRONIC
FATIGUE

Disclaimer: The information in this book is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. It consists solely of nutritional and lifestyle recommendations to support a healthier body.

multiple sclerosis, fibromyalgia, and chronic fatigue syndrome

I recommend that you start with the Autoimmune Condition 30-Day Meal Plan with regard to food choices while following the lifestyle, supplement, and herbal recommendations from this plan.

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Дата добавления: 2015-11-14