7/9

Day 6

Breakfast:

• ¼ cup (dry) cream of buckwheat cereal cooked with 1¼ cups lactose-free, low-fat milk; top with ½ cup wild blueberries* (frozen, thawed), 2 tablespoons chopped walnuts* and 1 teaspoon sugar (optional)

Morning Snack:

• 1½ oz FF gluten-free pretzels
• 1 oz FF dark chocolate*

Lunch:

• Shrimp Spinach Salad: 3 cups baby spinach, 2 oz medium boiled shrimp, 1 boiled and chopped egg, ½ cup chopped tomato, 1 tablespoon sunflower seeds and Vinegar & Oil Dressing (see recipe 10, page 3 of PDF)
• 8 FF brown rice crackers
• ½ cup raw pineapple*

Afternoon Snack:

• 6 oz FF lactose-free, plain, low-fat yogurt
• ½ tablespoon chopped walnuts

Dinner:

• 1 serving leftover Hamburger Casserole (see Day 3 Dinner)
• ½ cup cucumber slices
• ½ cup red pepper strips
• Ambrosia Salad*: ½ small orange, ¼ medium ripe banana (sliced) and 2 tablespoons shredded unsweetened coconut

Daily total: 1,796 cal, 67g fat (14g mono, 14g poly, 24g sat), 373mg chol, 1,876mg sodium, 228g carb (23g fiber, 78g sugars), 80g protein

* Do not exceed portion sizes for these items. Ideally, fruit servings should be eaten at least 3 hours apart.

** FF = FODMAP-friendly. Check the shopping list on page 4 of our downloadable PDF for brand recommendations.