Diets on the Run
These dishes can be made quickly: they taste good and can be carried with you. Think of your ancient relatives running after animals in the wild or over the plains. They ate mainly raw vegetables, fruits in season, and lean meats – they had no dairy products because of the difficulty in milking a deer on the run – some nuts and seeds, and that was about it. Try to imitate them as closely as possible. Nibble, nibble. Run, run. See if eating an apple or a whole-grain sandwich just before some boring class helps to keep you awake.
These foods all provide the protein, fiber, and complex carbohydrates that we all need. Just to be sure, take a multipurpose vitamin and mineral capsule as a supplement. Calcium and magnesium at bedtime is a good idea, too.
| Breakfast | Lunch | Dinner |
Set 1 | - 1 cup plain low-fat yogurt, or 1-2 hard-boiled eggs
- 1-2 Bran Muffins* or slices whole-grain toast
- 1 apple or banana
| - Peanut Butter and Honey Sandwich*
- Crudités*
- 1 apple, pear, or orange
- Water
| - (to eat at home)Broiled Chicken Breasts*
- Couscous
- Steamed broccoli
- 1 piece fruit of your choice
- Water
- (to eat on the run)Tofu Salad Sandwich* or Tofu Quiche*
- Crudités*
- 1 apple, pear, or orange
- Water
|
Set 2 | - Banana Yogurt Smoothie*
- 1 – 2 muffins of your choice* or Granola Bars*
| - Cucumber Cottage Cheese Sandwich*
- Crudités*
- 1 apple, pear, or orange
- 2 Oatmeal Cookies*
- Water
| - (to eat at home) Salmon Stakes*
- Baked Tomatoes*
- Steamed new potatoes
- Apples with Lime juice*
- Water
- (to eat on the run) Tuna Salad Pita Pocket*
- Crudités*
- 1 apple, pear, or orange
- Granola Bar* or Oatmeal Cookie*
- Water
|
Set 3 | - 1 slice Breakfast Cheesecake*
- 1 muffin of your choice, or 1 – 2 slices whole-grain toast
- 1 orange or apple
| - Spinach and Tofu Pita Sandwich*
- Crudités*
- 2 Oatmeal Cookies*
- 1 orange or peach
- Water
| - (to eat at home)Cabbage Soup a la Chinoise*
- Whole wheat bread
- Tossed green salad with Low-Fat Vinaigrette*
- Fruit of your choice
- Water
- (to eat on the run)Chinese Chicken Salad* sandwich
- Crudités*
- 1 apple, pear, or orange
- Water
|
Snacks: Your choice from Chapter 4, two a day
