The Mayo Clinic Diet Sample Plans - Free Meal Menus For Busy citizen

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The Mayo Clinic Plan promotes a nutritious diet of fruit and vegetables with starchy carbs, proteins, and dairy. With this plan, you basically consume unrestricted amounts of fruits and vegetables with whole-grain foods, good fats, and lean protein. The goal is to eat low-caloric foods in large servings: fruits, vegetables, poultry, fish, legumes, and whole grains. Low-fat dairy and unsaturated fats are also part of the recommended menu. The Mayo Clinic supplementary declares that this program can help lessen the possibilities of acquiring heart disease as it lowers one's cholesterol and blood pressure levels.

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Below is a three-day meal pan that you can follow:

o Day One: For breakfast, one can have oatmeal with a slice of whole-wheat bread and 1 ¼ cups of sliced fresh strawberries. For lunch, the dieter can eat a Southwestern Salad with half whole-wheat bread or pita bread. The dieter can snack on seven pieces of whole almonds and a cup of green or red grapes. For dinner, he can eat spaghetti with marinara sauce and couple it a slice of whole-wheat bread and a cup of cantaloupe.

o Day Two: The dieter can have two pancakes topped with one-and-a-half tablespoons of maple syrup and margarine, along with ¾ cup of fresh blueberries and a cup of honeydew melon. For lunch, the dieter can eat dilled pasta salad with spring vegetables and a small apple. For dinner, the dieter can eat rosemary lemon chicken and have it with an apple.

o Day Three: The dieter can have poached egg with toast and orange juice, two slices of whole wheat-bread, and a cup of calcium-fortified orange juice. For lunch, he can have a tuna-salad pita and a small apple. And for dinner, he can have a tomato-basil pita pizza.

On the first two days, nonfat skimmed milk must be taken with every meal.

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