Menu

Monday:

Week 1: Sun, Exercise, Water, Herb

1. Banana, Cherries, Sunflower seeds, A. Breeze

2. Oysters, Yucca, Garlic, Avocado, Celeriac

3.  Chard, Carrots, Spring Onion, Cauliflower

 Week 2: Sun, Exercise, Water, Herb

1. Berries, Persimmon, Macademia nut, A. Breeze

2. Pork, Sweet potato, Garlic, Beets

3. Dandelion, Carrots, Onions, Black pepper

 Week 3: Sun, Exercise, Water, Herb

1. Plums, Papaya, Pine nuts, A. Breeze

2. Veal, Yams, Garlic, Celery

3. Cabbage, Carrots, Ginger, Turmeric

 Week 4: Sun, Exercise, Water, Herb

1. Strawberries, Pineapple, Pecans, A. Breeze

2. Eggs, Yucca, Garlic, Parsley

3. Collards, Tomato, Fennel, White pepper

Tuesday:

Weak 1: Sun, Exercise, Water, Herb

1. Berries, Pears, Walnuts, A. Breeze,

2. Liver, Sweet Potato, Spinach, Carrot, Garlic

3. Eggs, Spring Onions, Beets, Dandelion

Weak 2: Sun, Exercise, Water, Herb

1.  Berries, Pomegranate, Pepitas, A. Breeze

2. Bacon, Yam, Mustard greens, Garlic

3. Tomato, carrots, Spring onions, Coriander

Wednesday:
Sun, Exercise, Water

1. Kiwi, Persimmon, Apple, Almonds, Brazil Nuts Water

2. Salmon, Garlic, Squash Seeds, Yam, Kale

3. Rapini, Eggs, Onions, Cucumber, Broccoli

Thursday:
Sun, Exercise, Water

1. Berries, Strawberry, Mango, Cashews

2, Pengnasius, Yucca, Cucumber, Avocado

3. Spinach, Beets, Garlic, Tomato, Cabbage

Friday:
Sun, Exercise, Water

1. Peaches, Apples, Pistachios, A. Breeze

2. Beef, Avocado, Asparagus, Garlic, Sweet potato

3. Kale, Spring onions, eggs, broccoli

Saturday:
Sun, Exercise, Water

1. Berries, Pears, Orange, Dark chocolate, Honey, Raisins, Figs

2. Yam, Olive oil, Garlic, Parsley, Collards, Beets

3. Chicken, Onions, Peppers, Cauliflower

Sunday:
Sun, Exercise, Water

1. Strawberries, Grapes, Lemon, Almonds

2. Eggs, Avocado, Celery, Garlic, Cabbage

3. Sweet potato, Carrots, Onions, Lettuce

Macronutrients

Water (about 2,5 litters)

Calories (2700 - 3000 day)

Carbohydrates

Starches
Sugars
- Fructose
- Galactose
- Glycose
- Lactose
- Maltose
- Sucrose

Protein

Amino Acids
 - Alanine
 - Arginine
 - Aspartic acid (aspartate)
 - Asparagine
 - Cystine
 - Glutamic acid (glutamate)
 - Glutamine
 - Glycine
 - Histidine
 - Isoleucine (branched chain amino acid)
 - Leucine (branched chain amino acid)
 - Lysine
 - Methionine
 - Phenylalanine
 - Proline
 - Serine
 - Threonine
 - Tryptophan
 - Tyrosine
 - Valine (branched chain amino acid)

Fats

Saturated fats
 - Butyric acid (C4)
 - Caproic acid (C6)
 - Caprylic acid (C8)
 - Capric acid (C10)
 - Lauric acid (C12)
 - Myristic acid (C14)
 - Pentadecanoic acid (C15)
 - Palmitic acid (C16)
 - Margaric acid (C17)
 - Stearic acid (C18)
 - Arachidic acid (C20)
 - Behenic acid (C22)
 - Lignoceric acid (C24)
 - Cerotic acid (C26)

Monounsaturated fats
 - Myristol
 - Pentadecenoic
 - Palmitoyl
 - Heptadecenoic
 - Oleic acid
 - Eicosen
 - Erucic acid
 - Nervonic acid

Polyunsaturated fats
 - Linoleic acid (LA)- an essential fatty acid
 - α-Linolenic acid (ALA) - an essential fatty acid
 - Stearidonic acid (SDA)
 - Arachidonic acid (ETA)
 - Timnodonic acid (EPA)
 - Clupanodonic acid (DPA)
 - Cervonic acid (DHA)

Essential fatty acids
 - α-Linolenic acid ALA (18:3) Omega-3
 - Linoleic acid LA (18:2) Omega-6 fatty acid

Fiber

Cholesterol


Micronutrients

Vitamins

Vitamin A (Carrots, Liver, Sweet potatoes)
Vitamin B1 (Thiamin) (Sun flower seeds)
Vitamin B2 (Riboflavin) (Liver, Almonds)
Vitamin B3 (Niacin) (Fish anchovies, Tuna, Swordfish, Liver)
Vitamin B5 (Pantothenic acid) (Liver, Sunflower seeds)
Vitamin B6 (Pistahios, Garlic, Liver)
Vitamin B7 (Biotine) (Chard, Egg Yolk, Liver)
Vitamin B8 (Ergadenyli Acid) (Chard, Egg Yolks, Nuts, banana)
Vitamin B9 (Folate) (Liver, sunflower seeds)
Vitamin B12 (Cobalamin) (Liver, Tuna, Salmon, Clams, Eggs, Beef, mild cheese)
Vitamin C (Kiwi, Papaya, Strawberries, Berries)
Vitamin D (Sun, Salmon, Pickled herring, Oysters)
Vitamin E (Almonds, Sunflower seeds)
Vitamin K (Avocado, Spring Onions, Spinach)

Minerals

Boron (Almond, Avocado, Apricot)
Calcium (Mild cheese, Almonds, Almond Breeze, Sardines)
Chloride (Salt)
Chromium (Onions, Potatoes)
Cobalt (Raw milk, liver, Sea Vegetables)
Copper (Liver, Oysters, Nuts)
Fluoride (Pickles, cucumber)
Iodine (Seafood, Salt)
Iron (Molluscs, Oysters, Liver, Squash seeds, Nuts, Beef)
Magnesium (Spinach, Walnuts)
Manganese (Oysters, Molluscs)
Molybdenum (Leafy Greens, Liver)
Phosphorus (Squash and watermelon seeds, sunflower seeds, mild cheese)
Zinc (Oysters, Beef)
Selenium (Brazil nuts, Oysters, Mussels)
Potassium (Fruits, Vegetables)
Sodium (Seafood, Salt)
Sulfur (Onions, Garlic, Broccoli)


Anti oxidants

Lycopene (Watermelon, grapefruit)
Beta Carotene (Sweet potato, Carrots)
Choline (Liver)
Alpha Carotene (Pumpkin, Carrots)
Cryptoxanthin (Paprika, Papaya)
Lutein (Kiwi, Grapes, Spinach)
Zeaxanthin (Kiwi, Grapes, Spinach)

sweet potato 4g fiber, 0g fat, 0gr cholesterol, GL = 15
banana 2.5g fiber, 0g fat, 0g chol, GL = 10
apple 2,5 fiber, 0g fat, 0g chol, GL = 5
Kiwi 2g fiber, 0g fat, 0g chol, GL = 3
Walnuts, 5g fiber, 52g fat (5g sat), 0g chol, GL = 0, 12g protein
Dark Chocholate, 3g fiber, 12g fat (7g sat), 0g chol, GL = 4, 2g protein
Spinach, 2g fiber, 0 fat, 0 chol, GL = 1, 3g protein
beets, 1g fiber, 0 fat, 0 chol, GL = 1, 0g protein
chicken thigh, 0 fiber, 31g fat (8g sat), 185mg chol, GL = 0, 31 g protein
chard, 2 g fiber, 0g fat, 0g chol, GL = 2, 2g protein
onions, 1g fiber, 0g fat, 0g chol, GL = 2, 1g protein
garlic, 0g fiber, 0g fat, 0g chol, GL = 1, 1g protein
egg whites, 0g fiber, 0g fat, 0 chol, GL = 1, 11g protein
asparagus, 1g fiber, 0g fat, 0 chol, GL = 1, 1g protein
brussels sprouts, 1g fiber, 0g fat, 0 chol, GL = 1, 1g protein