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Day 7

BREAKFAST:

• Sweet and Savory Toast: Toast 2 slices bread. On one slice, spread ¼ cup cottage cheese and top with ¼ cup arugula and pinch each 1 salt and pepper. Blend ¼ cup cottage cheese with 1 tsp each honey and cinnamon. Spread on other slice of bread. Sprinkle both slices with 1 tbsp chia.

MORNING SNACK:

• 1 cup unsweetened applesauce with 1 tbsp each chia and shelled pistachios

LUNCH:

• Fresh Salad: Roast 1 chicken breast at 425° for 25 minutes. Toss 3 cups Bibb lettuce, ½ cup each chopped cucumber and carrots, ¼ cup chopped cauliflower and 1 tbsp hemp hearts. Dress with 1 tbsp EVOO mixed with 1 tsp apple cider vinegar and dash of pepper
• 1 peach

AFTERNOON SNACK:

• 1 cup cantaloupe
• ½ cup cottage cheese

DINNER:

• 1 serving Turkey Spinach Burger (see recipe, page 4 of PDF): To make low histamine, substitute baby kale for the spinach, eliminate the egg whites, and substitute quinoa for the millet.
• ½ sweet potato, chopped and roasted with 1 tbsp EVOO
• 1 cup mixed fruit leftover from the week (apple, (blueberries, cantaloupe, mango, grapes)
• Honey cottage cheese fruit dip: Blend ½ cup cottage cheese with 2 tsp honey and 1 tsp cinnamon

Daily Total: 1,744 cal, 55g fat (24g mono, 10g poly, 10g sat), 137mg chol, 2,455mg sodium, 211g carb (34g fiber, 109g sugars), 92g protein