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1 Week Grain Brain Menu Dr. David Perlmutter PDF

This document provides a week's menu that follows the Grain Brain diet. Each day lists breakfast, lunch, dinner and dessert options that are all grain and gluten free. Meals consist of eggs, fish, meat, vegetables and healthy fats, with desserts in moderation like berries, dark chocolate or coconut mousse. All recipes come from the Grain Brain cookbook and are designed to support the diet's focus on avoiding grains and sugars.

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5K views2 pages

1 Week Grain Brain Menu Dr. David Perlmutter PDF

This document provides a week's menu that follows the Grain Brain diet. Each day lists breakfast, lunch, dinner and dessert options that are all grain and gluten free. Meals consist of eggs, fish, meat, vegetables and healthy fats, with desserts in moderation like berries, dark chocolate or coconut mousse. All recipes come from the Grain Brain cookbook and are designed to support the diet's focus on avoiding grains and sugars.

Uploaded by

Anonymous yFeVxUz
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
Download as pdf or txt
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The following is a weeks menu at a glance.

All meals in bold are recipes from


Grain Brain.

Sunday:
Breakfast: Huevos Rancheros.
Lunch: Nicoise Salad.
Dinner: Grilled Sardines with Tomato, Arugula, and Pecorino Cheese.
Dessert: 2 squares of dark chocolate dipped in 1 tablespoon almond butter.

Monday:
Breakfast: two scrambled eggs with 1 ounce cheddar cheese and unlimited
stir- (fried veggies (e.g., onions, mushrooms, spinach, broccoli).
Lunch: Chicken with Mustard Vinaigrette with a side of leafy greens dressed
with balsamic vinegar and olive oil.
Dinner: 3 ounces grass-fed sirloin steak, organic roasted chicken, or wild fish
with a side of greens and vegetables sauted in butter and garlic.
Dessert: half a cup of berries topped with a drizzle of fresh, unsweetened
cream.

Tuesday:
Breakfast: Half an avocado drizzled with olive oil; and two poached eggs
topped (with salsa).
Lunch: Lemon Chicken with Herb Garden Salad.
Dinner: Quick Salmon with Mushrooms and unlimited roasted vegetables.
Dessert: 2 Chocolate Truffles.

Wednesday:
Breakfast: Gruyere Frittata.
Lunch: Lemon Arugula Salad with 3 ounces diced grilled chicken.
Dinner: Chardonnay Baked Fish with 12 cup wild rice and unlimited steamed
vegetables.
Dessert: 1 whole apple sliced and topped with a sprinkle of stevia and
cinnamon.

Thursday:
Breakfast: 3-4 slices of lox or smoked salmon with 1 ounce goat cheese and 1
serving of Quick Crunchy Cereal.
Lunch: 1 12 cups Zucchini Yogurt Gazpacho with Saffron Marinated Chicken
Breast.
Dinner: Balsamic-Glazed Steaks; Green Beans with Garlic Dressing.
Dessert: 2 to 3 squares of dark chocolate.

Friday:
Breakfast: Coconut Oil Omelet.
Lunch: Roasted Walnut Oil Mesclun Salad and 3 ounces grilled salmon.
Dinner: Chicken Curry with Black Pepper; unlimited green beans and broccoli.
Dessert: Chocolate Coconut Mousse.

Saturday:
Breakfast: No Oat Oatmeal.
Lunch: Ahi Tuna Carpaccio with Red Onion, Parsley, Pink Peppercorn.
Dinner: Akushi Beef Tenderloin with Brussels Sprouts.
Dessert: 34 cup whole strawberries dipped in 3 squares melted dark chocolate.

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