A Sample Menu & Planning Guide

Use this sample menu to create a daily meal plan that provides the nutrition you need to recover. Adjust these suggestions according to your appetite and taste preferences.

Morning Wake Up Call

Refresh yourself with a cool drink of vitamin water.

Enjoy a bowl of oatmeal with a touch of honey and a slice of warmed buttered bread with a dab of fresh apple butter.

*Supplement your breakfast with a tablespoon of ground flax seeds or 1/4 cup of dried fruit (raisins, dates, cranberries, or blueberries).

Mid Morning Snack

Adequate hydration is even more important to help you with a comfortable recovery. How about a glass of Ale 8-1 over ice? Ale 8-1 contains ginger, which is an herb that can settle your stomach.

Later, enjoy a slice of bread with a peanut butter and a little squeeze of honey. Honey is an all natural way to speed recovery.

*Supplement your mid morning meal with fresh bites of cut fruit (½ cup).

Lunch

Celebrate with a glass of green tea.

Have a cup of soup with a slice of the bread. In a small bowl, combine a teaspoon of balsamic vinegar and two tablespoons of olive oil for a nice dipping sauce for your bread to liven up your meal .

*Reward yourself with a cookie.

Mid Afternoon Snack

Sip a Coke over ice. Coke (containing sugar) can aid in settling your stomach.

*Have a baked sweet potato topped with butter, pecan pieces, and honey. Serve with ½ cup of cottage cheese.

Late Afternoon Snack

*¾ cup vanilla pudding, top with ¼ cup pecans or almond slices. Serve with ½ cup sliced fresh fruit (apple, pear, banana, or strawberries)

Later, sip on a glass of one of the caffeine free drinks.

Dinner (not included in kit)

*½ cup of legumes (black beans, lentil, kidney beans, or pinto beans). Serve *with ½ cup whole wheat rice topped with olive oil and parmesan cheese.

Evening Snack

Enjoy another cup of soup.

*Again, in a small bowl, combine a teaspoon of balsamic vinegar and two tablespoons of olive oil for dipping. Try slices of fresh apple or citrus fruit dipped in honey.

Bedtime

*½ cup of pudding