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Dinner Menu

Follicular Phase Dinners Days 1-14

Feel free to use any lunch menu for dinner, or vice versa. Be creative with your own favorite recipes. Use olive oil in sauteing vegetables and cooking. Stay away from shortening or vegetable oils. 

Monday

3-4 oz Grilled or Pan Seared Halibut or choice of Favorite White Fish
In a skillet, add 1 tsp olive oil on med-high heat, add fresh minced garlic. Add fish, cook 4-5 min on each side until flaky. Season with herbs and lemon.

4-6 spears of asparagus or fresh tomato slices
1/2 cup white & brown rice mix or add wild rice with peas
Small salad iceberg/spinach chopped tomatoes, red onions, sprinkled with 1-2 oz almond slivers, 2 Tbs homemade dressing- see recipes (avoid sulfites in bottled dressing)
12oz (weak) orange spice iced tea or water

 

Tuesday


1-1 & 1/2 cups Favorite Chili (see recipe)
Add grass-feed lean ground beef during follicular phase if desired. Vegetarian recipe during luteal phase
Unlimited leafy green vegetables
12oz water or choice of tea

Wednesday


1&1/2 cup Spaghetti Squash Marinara with 3oz Grilled chicken breast or sausage style soy crumbles (contains gluten) (see recipe)
1/2 -1cup broccoli/green bean/mushroom mix
Small iceberg/spinach salad (optional)
1 wheat roll or GF bread (optional)
12oz Water or herbal tea

Thursday


Orange Chicken Stir-Fry (see recipe)
1 cup shredded cabbage/carrot salad (2 Tbs sweet poppy salad dressing)
1/2 cup white or brown rice
Herbal tea or green tea

Friday


3-4 oz Roasted Turkey or Chicken Breast
1 cup choice of favorite side green vegetable
1 small baked potato or baked sweet potato
1/4 -1/2 cup Cranberry sauce
12 oz water

Saturday


Grilled or Baked Portobello Mushrooms & Grilled Vegetables Wrap Clean and slice 2 large or 3 small portobello mushrooms, slice 1/2 green or yellow and 1/2 red bell pepper into 1/4" thin pieces, 1/4 sliced red or yellow onion . Brush with olive oil (about 2 Tbs) sprinkle 1/2 tsp Italian herbs, salt and pepper to taste. Grill or bake at 400° until mushrooms are tender (15 min) and vegetables still firm. Add 2/3 cup cooked white and wild rice and mix well with mushrooms and vegetables. (optional-use 1/2 tsp curry in rice a little flavor and spice) spoon 1/2 mixture onto large 100% whole wheat wheat tortilla wrap, fold or roll up cut in half. Makes 2 servings serve with side salad and citrus fruit
12oz Tea or water

Sunday


3-4oz Grilled or Baked Salmon
1 cup frozen or fresh green beans sauteed in 1/2 tsp olive oil with onions
Sprinkle with 1 oz roasted sliced almonds
Spinach/iceberg salad with homemade vinaigerette salad dressings
Small whole orange or 1/2 cup canned mandarin oranges
12oz Tea or water