GallbladderAttack

.com

30 Day Gallbladder Menu

Plan: Phase 1

Deborah Graefer, Licensed Acupuncturist 2011

760-632-8089 www.GallbladderAttack.com
1

Introduction to 30 Day Gallbladder

Menu Plan
This 30 day menu plan is designed for someone who has just had a gallbladder attack or is having them
frequently and wanting to prevent them. Usually such a person is either not able to eat anything without pain, or is
afraid of having another attack. Even individuals with the same diagnosis will react to the same foods in different
ways. Therefore, this 30 day plan is assuming that you want to be especially careful. So even if you can get away with
more, the suggestion is that you stick to the plan for the 30 days. You will not starve on this diet.
The most important rule to follow is to eat small amounts and single foods. In other words, do not eat a variety
of foods at one meal for this time period. It is much easier on your digestive system.
If you find you cannot follow this diet and have no problems with eating, then you can advance to a week
farther along. Simplicity is the key here. Do not be afraid that you are not getting enough. If you are hungry,
increase your portions slightly, but remember that you are more likely to get into more trouble with more food than
less.
The main goal for the first 30 days is first, to get and keep you out of pain by means of food and lack of
offending foods. Secondly it is designed to clear obstructions in the body/gallbladder and liver. The lighter foods
you eat, the easier this happens. Heavy foods obstruct. Therefore this time is primarily fruits and vegetables. The
lighter the food in your body, the easier it is for the body to accomplish its own healing. Eating one food per meal
is ideal, but most of us are not willing to stick with that. Therefore, some simple recipes are provided for you here.
The first 2 days on this suggested program is a diet of grapes only. (Organic is preferred. If you can only find
commercial, rinse them well in a fruit and vegetable rinse or soak in a bowl of water to which you have emptied two
capsules of Betaine Hydrochloric Acid.) Do not eat any other food during these 3 days. DO NOT EAT GRAPES
IF YOU ARE DIABETIC OR INSULIN RESISTANT. SKIP THIS ENTIRELY. (If you are unwilling or unable
to do this, then skip to day 4.) The amount and timing of your grape meals is important. Eat 2-3 oz every 2 hours
for 12 hours for example 7 to 7, or 8 to 8, etc. Having a maximum of 4 lbs of grapes is ideal; 5 is absolute max.
This will give your system a chance to rest while keeping your blood sugar balanced at the same time. Eat at least
some of the skins and seeds if your grapes contain seeds. Buy at least 2 different kinds of grapes for variety. If you
find, like many do, that you feel really good eating just grapes, you can continue quite safely for 7 days. If you chose
to do this, follow days 4, 5 and 6 longer. In other words, extend your transitioning from grapes into other foods for
3-6 days. Then pick up where you diverted from the rest of the menu plan. You can use grapes for a meal from now
on and can start your day with them as well. DO NOT MIX GRAPES WITH ANY OTHER FOODS OR
DRINKS. Eat them alone. Drink water hour before or 1 hour later but not with your grape meal. Drink your hot
water upon rising the first 2 days and wait at least 20-30 minutes before eating your grapes. The grape diet was used
for years as a means of cleansing and healing, just as described, in different parts of the world.
If you do not want to eat grapes, you can substitute of a papaya for the first 2 days. Again, if you have
diabetes or insulin resistance, skip the grapes as they have too much sugar. Even the vegetable juices need to be
2

altered. Use greens (celery, beet greens, parsley, 3-4 leaves of spinach, ginger and only one half of a carrot and 1/8
of a small beet. You may be better off with Parsley Tea than vegetable juice. Avoid the fruit recipes altogether.
After the first 3 days of week one, (which is liquids or grapes only) the Beet Recipe can be eaten every 2 hours.
Keep some prepared and in the refrigerator at all times. Eat 1/8 (a large tablespoon) to cup at a time. It wont
hurt to eat more if you are hungry, but eat as little of food as possible during this month.
You will notice there are many raw foods on this diet. Raw foods contain live enzymes which aid digestion and
help your body to cleanse. You can eat soup with your raw foods if you do not feel satisfied. You will also note the
lack of protein. This is intentional as the proteins are harder on digestion and contain fats as well. The first protein
is introduced in week 2 with quinoa. Quinoa is a grain that few people are allergic too and is high in protein. One
cup can contain as much as 22 grams of protein. Do not feel that you are going to suffer without protein. Your
body will appreciate the break and so will your gallbladder.
There are no food allergens on this diet. It is all easily digestible. But everyone is different. Even though steps
have been taken to remove all possible triggers, there are no guarantees. So go slowly. And if you feel any
discomfort with a particular food, leave it. You do not need to eat it because it is listed on this diet. Please listen to
your own body. If apples, for example, give you uncomfortable gas, exclude them. And if one or other food or
recipe makes you feel good, use it whenever you need to.
Follow very closely to the diet in terms of foods. Recipes, however, can be varied. You are welcome to mix and
match recipes from previous weeks as you reach that week. At the end of the month these foods can all be used in
any order. The amount of starchy foods such as quinoa, brown rice, sweet potatoes and winter squash are limited
on purpose. The less starches, the more the body is able to cleanse. Your body is in a state of stagnation; cleansing
is needed. Moving is needed.
When you begin adding in grains (rice and quinoa) keep the portions small. Start with to cup. And pay
attention to every new food you add in. If you feel somewhat sluggish, or any discomfort with grains (and some
will) discontinue them for now. The same may be true for the lentils. Listen to your body.
The mushrooms are a possible allergen for some people. If you have any suspicion that you may have Candida
or any other problem with fungus or yeast, please omit the mushrooms from your diet. For others, I have included
it as they are a hearty addition for those who are missing the meats or fish.

How to Continue From Here

Gradually begin to add in more vegetables, more starchy vegetables, but keeping your mainstay greens, salads
and beets. The first protein to add in would be the Clearvite Pea or Rice Protein which has gallbladder and liver
support. This is good for Week 5. Fish would be next, in small portions like 3 oz. Start with fish once a week on
Week 6 and if all goes well, take small portions once and then twice a week. You must be pain free for at least 2
weeks before you add this fish. Use the quinoa for your protein source, or the Pea or Rice Protein until that time.

Supplements
The only supplement you need for the first week, while you are eating so little is OPA or Phosphoric Acid
which comes in the Gallbladder Starter Kit. It thins the bile and is helpful for pain, nausea and stopping an attack.
Take diluted in a little water following your lunch and dinner, or when needed. Week 2, start 2 Beet capsules 3x
day. In the middle of Week 3, start taking everything as directed in the Gallbladder Starter Kit. If you are eating
larger portions than recommended, you should start the supplements earlier on. Although nothing is recommended
with grapes, if you are in pain, you can take the OPA during those days as well. Try to keep it separate from the
grapes, if possible.
If you have gallstones or sludge, the time to start the Gallbladder Detox would be with Week 4. The liquid is
easy to digest.
I wish you all the best with your gallbladder program, your diet and your lifestyle changes. Be sure to include a
little exercise, relaxation, and a positive, hopeful attitude. Massage and acupuncture are very helpful adjuncts to your
program so treat yourself!

Sincerely, Deborah Graefer,

Licensed Acupuncturist, Masters in Traditional Oriental Medicine
For consultations please call 760-632-808
www.GallbladderAttack.com

Gallbladder Diet First 30 Days

Menu Plan with
Accompanying Recipes

Contents:
Drinks
7 Hot Water
7 Parsley Tea
7 Flax Seed Tea
8 Cucumber Water
8 Beet Water
8 Fresh Vegetable Juices

Salads
8 Cucumber Fennel Salad
8 Apple Celery Salad
9 Beet Recipe
9 Ginger Apple Salad
9 Quinoa Salad
9 Sharmilas Salad Dressing
10 Apple Jerusalem Artichoke Salad
10 Cucumber Salad
10 Grated Apple And Beet Salad
10 Jicama And Cucumber Salad
10 Celery Root Salad
10 Jicama Sticks
11 Debbies Green Salad With Sauteed Portobellos

12 Steamed Asparagus
12 Steamed Peapods
12 Tantes Green Beans
12 Vegetable Stir Fry
12 Sauteed Zucchini
12 Green Beans and Carrots
13 Baked Squash
13 Baked Sweet Potato
13 Susans Fennel Bake
13 Sweet Potato Snacks

Soups
14 Green Soup
14 Beet Soup
15 Squash Soup
15 Light Lentil Soup
15 Creamy Squash Soup

Desserts and Sweet Treats

16 Pear or Apple Sauce
16 Baked Pears or Apple

Warm Vegetable Dishes

11 Quinoa
11 Brown Rice
11 Portobello Mushroom Bake
11 Baked Beets

Weekly Meal Plans

17 Week 1
18 Week 2
19 Week 3
20 Week 4

Drinks
HOT WATER
Use filtered water. Bring to a near boil.
PARSLEY TEA
Place cup of dried or c fresh parsley leaves in a stainless steel pot. Add 1 c water and bring to a boil. Turn
off the heat and steep for 3-5 minutes or to taste. Strain and drink. During the first 30 days, do not add any honey
or any other sweetener. You can add a short squeeze of lemon or lime to the tea if desired.
FLAX SEED TEA
Boil 1 Tbsp of organic flax seeds in 2 1/2 cups of water for 5 minutes. Steep 10 minutes. Strain and sip slowly.

CUCUMBER WATER
Dice a cucumber leaving the skin on. Place in a container of 16 oz of water and refrigerate overnight. In the
morning, strain the water and throw out the cucumber.
If you like mint, add a sprig of chopped fresh mint leaves before refrigerating. Add a squeeze of lemon or lime
before serving.
BEET WATER Root and Leaves
Wash thoroughly 2 large or 3 medium-sized organic beets with the skins on. Wash the leaves and stems and cut
into 3 inch pieces. Place in a 4 quart pot filled with filtered water and bring to a boil. Cover and turn down to a low
boil and cook 50-60 minutes. (You can eat the skin or stems if you like.) Strain off the liquid and keep this for
drinking for the next couple of days. The beets and greens can be eaten hot with lemon juice and a little olive oil
(optional after the first week), or can be cooled and added to salads. Optional add a few stalks of celery and/or a
few springs of parsley to the pot as well.

FRESH VEGETABLE JUICES

Celery, carrot, beet, beet greens, parsley, ginger
Use any combination of these vegetables, but only of a small beet per 12 oz glass. And use ginger sparingly, the
size of of a segment of your pinky finger to start, and not more than one segment.

Salads
CUCUMBER FENNEL SALAD
1/2 peeled cucumber diced, 4 T. diced fennel root 1/2
crispy red apple diced, 2 majool dates pitted and diced,
1/2 lemon juice of and dash of cinnamon (
optional)Mix all together and chill for 30 minutes to enhance flavor.

1/2 cucumber
4 Tbsp fennel root
1/2 crispy red apple
2 dates
1/2 juice of lemon
dash cinnamon ( optional)

APPLE CELERY SALAD

3 med. size apples, cored, peeled and diced 1 1/2 c. celery, sliced and c. water chestnuts, chopped. Dressing 2
tsp. honey, Dash of ground allspice, Dash of ground ginger, 1 tsp. lemon juice. Pare and quarter, core and dice 3
apples. Stir in celery and chestnuts. Blend remaining ingredients in 1 cup and pour over mix.

3 medium apples
1 1/2 celery
1/2 cup water chestnuts
2 tsp. honey
dash ground allspice
dash ground ginger
1 tsp. lemon juice
8

BEET RECIPE
Coarsely grate 1 large organic beet or beetroot (raw)
washed (not peeled unless not organic) Add juice of
lemon to taste (about 1/4 lemon)1-2 Tbsps flax oil
(Flax oil is by far the superior choice here as it is an
omega 3 essential fatty acid, but if you are insulin resistant or diabetic, use olive oil and not flax.)

1 organic beet (beetroot)

1/4 juice of lemon
1-2 Tbsp of flax oil or olive oil

GINGER APPLE SALAD

1 crispy apple- grated with large grate, 1/2 t. ginger
large grate, 1/2 small lemon- juicedMix all together. Adjust the amount of ginger and lemon juice to taste.

1 crispy apple
1/2 tsp. ginger
1/2 small lemon

QUINOA SALAD
cup cooked quinoa, warm or cold (see cooking instructions in warm dishes), cup cooked beets (cooled),
cup frozen peas, thawed in warm water, cup grated
carrots, 2-4 cups of baby greens mix and add-fresh basil
or spinach (optional). Add Sharmilas Dressing below
and mix before serving.

1/2 cup cooked quinoa

1/2 cup cooked beets
1/2 cup frozen peas
1/4 cup grated carrots
2-4 cups baby greens mix
fresh basil or spinach (optional)
Sharmilas Dressing
SHARMILAS SALAD DRESSING
3 Tbsp olive oil
3 Tbsp balsamic vinegar
1/2 juice of small lime
1/2 Tbsp honey
1/2 tsp Dijon mustard - GF
dash of salt
dash of pepper
2 Tbsp dill (dried)
1 small clove garlic (optional)

Mix together 3T. olive oil, 3T. balsamic vinegar, juice of

a small lime, Tbsp. Honey, (to taste) tsp salt,
tsp pepper, 2 Tbsp dill (dried), mustard and 1 small
clove garlic (optional).

APPLE JERUSALEM ARTICHOKE SALAD

1 red crispy apple
1 stalk celery
1/3-1/2 cup Jerusalem artichoke
1 juice of small lime

CUCUMBER SALAD
1 Armenian cucumber long
1 lime Salt & pepper to taste

1 red crispy apple diced, 1 stalk celery diced, 1/3-1/2

cup diced Jerusalem artichoke, Juice of one small lime

1 Armenian cucumber (long, unpeeled), 1 lime (juiced)

and salt & pepper to taste. Thinly slice the cucumber.
Cover with lime juice. Sprinkle with salt and pepper and
place covered in the refrigerator. You can double the
recipe as this will store well for 2-3 days. For family
members, mix in plain yogurt in a separate bowl.

GRATED APPLE AND BEET SALAD

1 medium organic beet
1 medium organic apple
1/4-1/2 juice of small lime

One medium organic beet, one medium organic apple,

and juice of to a lime. Coarsely grate the above,
leaving the skin on. Season with a squeeze of lime juice.

JICAMA AND CUCUMBER SALAD

2-3 Persian cucumbers
1 medium jicama
2-3 Tbsp lime juice
Salt & pepper to taste

2 or 3 Persian cucumbers (peeled and diced), 1 medium

jicama (peeled and diced), 2 to 3 Tbsp lime juice and salt
and pepper to taste. Toss together in a bowl and chill
before serving. Leftovers are even better.

CELERY ROOT SALAD

1/2 cup Jerusalem artichoke
1 1/3 cup celery root
1/2 cup carrot julienne
2 Tbsp parsley
1/2 juice of lemon
2 tsp olive oil (optional)
Salt & pepper to taste

1/2 cup chopped Jerusalem artichoke , 1 1/3 cup

chopped celery root, 1/2 carrot julienne-sliced in 1
length, 2 Tbsp. chopped parsley, juice of 1/2 lemon, 2
tsp. olive oil (optional) and salt and pepper to taste.
Steam the Jerusalem artichoke and the celery root for 20
minutes or until soft. Cool. Mix in a bowl with the rest
of the ingredients. Adjust to taste.

JICAMA STICKS
1/2 jicama
2 stalks of celery
Lime juice (optional)
Salt to taste (optional)

1/2 jicama peeled and sliced in to sticks. 2 stalks of

celery cut in to sticks. These are tasty plain, but you can
add the following: lime juice and salt to taste. Place the
vegetable sticks on a plate sprinkle with lime juice and
salt to taste.
10

DEBBIES GREEN SALAD w/ SAUTEED PORTOBELLOS

Mixed baby greens
1 beet
1 carrot
1 Portobello mushroom

1 Portobello mushroom, sliced and sauted in water or a

dribble of olive oil. Toss greens in bowl with Sharmilas
salad dressing. Garnish circumference of salad bowl with
the grated vegetables. Layer the sauted mushroom slices
in the center

Warm Vegetable Dishes

QUINOA
1 cup quinoa
1 1/2 cup water
1/2 tsp salt or 1/2 vegetable bullion cube

BROWN RICE
1 cup long or short-grained brown rice
2 cups water

1 cup quinoa, 1 c water and tsp salt or vegetable

bullion cube. Soak quinoa for 15 minutes in water. Rinse
and drain. Bring water to boil in 2 qt pot. Add quinoa.
Bring to a boil, turn down and simmer with lid on for 15
minutes. Turn off heat and let sit for 5 minutes.
Fluff with a fork and serve.

1 c. long or short-grained brown rice and 2 c. water.

Bring water to boil in a 4 qt pan. Add rice and bring to
boil again. Turn down heat and simmer with the lid on
for 45 minutes exactly. Use brown rice when you need a
change from quinoa. Quinoa is less sticky and higher in
protein so a better grain for this month. Have only c
serving at a time.

PORTOBELLO MUSHROOM BAKE

1 large portobello mushroom
1/2-1 fennel root
1/2 large Celery root
Salt
Olive oil (optional)

1 large portobello mushroom sliced 1 , 1/2-1 fennel

root sliced, 1/2 lg. Celery root sliced, salt and olive oil
(optional).Prepare the baking pan with a light rub of
olive oil if desired, Add the vegetables, sprinkle with salt
and bake at 375* for 30 minutes uncovered.

BAKED BEETS
organic beets
olive oil
1 Tbsp balsamic vinegar

Dice unpeeled, organic beets and bake in a pan lightly

brushed with olive oil and 1 TBSP of balsamic vinegar.
Bake at 350 for 40-50 minutes until desired softness.

11

STEAMED ASPARAGUS
1/2 lb of asparagus

Wash lb of asparagus (or do the whole pound if you

will eat it cold the next day). Chop or break o the ends.
Steam for 5-10 minutes depending on size and desired
consistency. Do not overcook. Use a steamer or place in
a saucepan with a small amount of water in the bottom.

STEAMED PEAPODS

Same as asparagus above.

TANTES GREEN BEANS

French cut green beans frozen 12-16 oz package, 1 tsp

Summer savory, 2 garlic cloves* (optional and if able), 1
Tbsp olive oil* (if you are able) and c. water. Chop the
garlic cloves and add to 4 quart pot containing c of
boiling water. Add the package of green beans. Crush in
your hand 1 tsp of the summer savory as you add it to
the pot. Stir, cover and simmer for 5-8 minutes, depending on desired crispness. Do not overcook.

12-16 oz French cut green beans frozen

1 tsp summer savory
2 garlic cloves* (optional and if able)
1 Tbsp olive oil* (if you are able)
3/4 cup water

VEGETABLE STIR FRY

1 cup green beans
10 mushrooms
1 stalk celery
1 stalk carrot
1 winter squash
1/2 cup water
1 cube Rapunzel vegetarian bouillon
10 water chestnuts

1 cup sliced green beans, 10 mushrooms sliced, 1 stalk

celery (sliced on the diagonal), 1 carrot (sliced on the diagonal), 1 cup cubed winter squash-pre-steamed, 1/2cup water (you can use the water from steaming the
squash), 1 cube Rapunzel vegetarian bouillon cube and
10 water chestnuts sliced. Water saut the carrots and
green beans. Cooks these vegetables halfway then add
the mushrooms, bouillon cube and squash. Continue
cooking on low until the vegetables are done.

SAUTEED ZUCCHINI

2 zucchini squash sliced (this is not a starchy vegetable)

and 1 Rapunzel bullion cube. Sautee zucchini squash in a
non-stick pan with a little water and bullion. Option
Add a few beet greens at the end and cover with a lid for
3-4 minutes.

2 zucchini squash
1 cube Rapunzel bouillon
a few beet greens (optional)

GREEN BEANS AND CARROTS

1 cup carrots
1 green beans
1 cube Rapunzel bouillon
1 1/2 cup water

1 c. thinly sliced carrots, 1 c. diagonally-sliced green

beans, 1 Rapunzel bullion cube and 1 c. water Simmer
in sauce pan until tender.

12

BAKED SQUASH
winter squash
Salt

BAKED SWEET POTATO

1 organic sweet potato

Slice winter squash such as butternut, acorn or kabocha

(with the skin on) in half circles about 3/4 inches thick.
Put on a baking pan, salt lightly and put in an oven uncovered for 30-40 minutes or until soft in a 350* oven.

Scrub an organic sweet potato (not a yam yams are orange or reddish, sweet potatoes are pale orange, almost
white inside)Jab a few times with a knife and bake in oven at 350 for 45 50 minutes.

SUSANS FENNEL BAKE

Fennel root sliced, 8 mushrooms sliced, cup carrot
sliced in half and then sliced in thin strips (Julienne style),
1 cup hot water and one Rapunzel bouillon cube softened and tsp dill. Bake in a casserole dish with the lid
on for 50 min. at 350. Remove the lid and bake for 15
more minutes at 400.

fennel root
8 mushrooms
1/2 cup carrot
1 cup hot water
1 cube Rapunzel bouillon cube
1/4 tsp dill

SWEET POTATO SNACKS

2 medium-sized sweet potatoes

Wash with a scrub brush 2 medium-sized sweet potatoes. Place on a baking sheet in the oven at bake at 350
for 50-60 minutes. Eat of one with salad and another
alone for a snack.

13

Soups
GREEN SOUP
One bunch parsley, 3 medium zucchini lb. green beans
and 5 stalks of celery with leaves. Steam together for 810 minutes in large saucepan. Pure in a blender.

1 bunch parsley
3 medium zucchini
1/2 lb green beans
5 stalks of celery

BEET SOUP
5 cups water
2 chopped beets
1-2 cubes Rapunzel bouillon
1/2 juice of lemon
2 Tbsp parsley chopped (optional)
salt and pepper to taste

5c. water, 2 full cups of chopped beets (or 3 medium

beets), 1-2 cubes Rapunzel bouillon, juice of 1/2 lemon,
2 Tbsp. parsley chopped (optional), Salt and pepper to
taste. Simmer the beets for 20-30 minutes or until the
beets are tender. Then add the lemon juice, bouillon
cube, salt and pepper to taste.

14

SQUASH SOUP
3 winter squash
4 cups water
1 Rapunzel bouillon cube

3 cups winter squash peeled (such as butternut, acorn or

kabocha) and cubed into 1 pieces, 4 cups water and 1
Rapunzel bouillon cube. Simmer all for 30 minutes on
low, then blend and season to taste.

LIGHT LENTIL SOUP

4 cups water
1 cup lentils
1 Rapunzel bouillon cube
1 medium carrot
1 stalk of celery
1/2 cup chopped parsley
1/2 juice of small lemon
salt and pepper to taste

CREAMY SQUASH SOUP

1 cup winter squash
4 cups water
2 celery stalks
10 mushrooms
5 fresh basil leaves or 1/2 tsp dried basil
1 Rapunzel bouillon cube
celery root
salt and pepper to taste

Simmer the soup with the carrots (sliced), celery (sliced)

and bouillon cube until the lentils are soft. Turn o the
burner and add the rest of the ingredients to taste.

1 cup cubed and peeled winter squash, 4 cups water, 2

celery stalks sliced, 10 mushrooms sliced,Celery root
(peeled and sliced), 5 fresh basil leaves or 1/2 t dried
basil,Salt and pepper to taste and 1 Rapunzel bouillon
cube. In the 4 cups of water simmer the squash for 15
minutes then put in blender and blend till smooth. Pour
back in to the pot. Add the rest of the ingredients except
the basil, if fresh. Add this last. Adjust the water according to how thick or thin you like your soup.

15

Desserts

and

Sweet Treats

PEAR OR APPLE SAUCE

5 or 6 ripe pears or apples
1/2 cup unsweetened pear juice or apple for applesauce
3 or 4 fresh dates
1/4-1/2 juice of lemon1
1/2 tsp cinnamon
1/2-1 tsp fresh ginger (optional)
1/2-1 tsp fresh ginger (optional)
pinch of sea salt

BAKED PEARS OR APPLE

4 organic pears or apples
dates- majool or honey
1 tsp. cinnamon
1 cup apple juice
1/2 cup of water

5 or 6 ripe pears or apples (sour apples are best), c

unsweetened pear juice or apple for applesauce,3 or 4
fresh dates (pitted and chopped), 2 Tbsp dried currants
or raisins, - lemon - juiced, 1 tsp cinnamon, 1 tsp fresh ginger ( nely grated, optional) and pinch of
sea salt (optional). Core, peel and chop pears into a
heavy saucepan. Add the remaining ingredients and bring
to a boil. Reduce to simmer on low heat for 20 30 minutes. Remove from heat and mash with a potato masher
for chunky consistency. Blend for a smooth consistency.

134 organic pears or apples, dates-majool or honey, 1 tsp.

cinnamon, 1 cup apple juice and 1/2 cup of water. Core
the fruit and push the pitted dates inside the core.Place
the fruit in a baking dish sprinkle the fruit with cinnamon. Mix the apple juice with the water and pour in to
the bottom of the baking dish. Place in to a 350* oven
for 45 minutes or until the fruit is soft.
16

MONDAY
Upon Waking
Cup of filtered hot water

TUESDAY
Upon waking

WEDNESDAY
Upon Waking

THURSDAY

Upon Waking

FRIDAY

Upon Waking

SATURDAY

Upon Waking

SUNDAY

Week 1
Upon Waking

Cup of filtered hot water

Cup of filtered hot water

Cup of filtered hot water

Cup of filtered hot water

Cup of filtered hot water

Cup of filtered hot water

Breakfast

Beet Recipe c. Beet Recipe c. Beet Recipe c.

Morning Snack

Breakfast

Morning Snack

Flax Seed

Breakfast

Morning Snack

Flax Seed Tea

Breakfast

Fresh Vegetable
Juice

Morning Snack

Flax Seed Tea

Lunch

Breakfast

Morning Snack

Flax Seed Tea

Lunch
Green Soup

Mid-day Snack

Green Soup

Mid-day Snack

Green Soup

Mid-day Snack

Green Soup

Lunch

Beet Recipe

Flax Seed Tea

Lunch

Mid-day Snack

Dinner

Mid-day Snack

Beets & Greens

Lunch

Breakfast

20-30 mins later

3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes
3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes

Breakfast

Morning Snack

3-4 oz fresh grapes 3-4 oz fresh grapes

Morning Snack

Lunch

3-4 oz fresh grapes 3-4 oz fresh grapes

Lunch

Mid-day Snack

Dinner

Green Soup and

Beet Recipe - 1/4

Cucumber Salad
Dinner

Green Soup and

Beet Recipe - 1/4

Evening Snack

Cucumber Salad

Green Soup and

Beet Recipe - 1/4

Evening Snack

Fresh Vegetable
Juice or Beet Water

Cucumber Salad

Evening Snack

Fresh Vegetable
Juice or Beet Water

Beets and Greens 1/4 1/2 c. with lemon

Dinner

Evening Snack

Fresh Vegetable
Juice or Beet Water

Fresh Vegetable
Juice
Dinner

2-3 oz fresh grapes 2-3 oz fresh grapes 1/2 c. blended to liquid.

Mid-day Snack

Dinner

3-4 oz fresh grapes 3-4 oz fresh grapes

Dinner

Evening Snack

Fresh Vegetable Juice

or Beet Water

Green Soup
Evening Snack

Fresh Vegetable Juice

or Beet Water

Beets & Greens 1/4 1/2 c. blended to liquid.

Evening Snack

grapes - no
later than 8pm

2-3 oz fresh grapes 2-3 oz fresh grapes

grapes - no later
than 8pm

17

WEDNESDAY
Upon Waking

THURSDAY

Cup of filtered
hot water

Upon Waking

FRIDAY

Breakfast

Cup of filtered
hot water

Upon Waking

Breakfast

Cup of filtered
hot water

Upon Waking

Week 2
Upon waking
Cup of filtered
hot water

Breakfast

Morning Snack

Morning Snack

1/2 Papaya

Flax Seed Tea

Morning Snack

1/2 Papaya

Flax Seed

Morning Snack

1/2 Papaya

SUNDAY

Upon Waking
Cup of filtered
hot water
Breakfast

Morning Snack

Flax Seed Tea

SATURDAY

Upon Waking
Cup of filtered
hot water
Breakfast

TUESDAY

Cup of filtered
hot water
Breakfast

MONDAY

Breakfast

Morning Snack

Flax Seed Tea

Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe & 1/2
Papaya
Morning Snack
Flax Seed Tea

Lunch

Flax Seed Tea

Jerusalem
Artichoke Salad

Flax Seed Tea

Celery Root Salad

Cucumber Water

Lunch
Sharmila's Quinoa
Salad

Cucumber Water

Lunch
Debbie's Green Salad
with Portobellos

Cucumber Water

Lunch

Green Soup

Cucumber Water

Lunch

Beet Soup

Cucumber Water

Lunch

Squash Soup
Cucumber Water

Lunch

Cucumber Water

Cucumber Salad

Mid-day Snack

Cucumber Salad

Dinner

Mid-day Snack
Cucumber Salad

Dinner

Green Soup and

Beet Recipe -

Mid-day Snack
Beets and Greens 1/4 1/2 c. with lemon

Dinner

Green Soup and

Beet Recipe - 1/4

Evening Snack

Mid-day Snack
Fresh Vegetable
Juice

Dinner

Green Soup and

Beet Recipe - 1/4

Evening Snack

Fresh Vegetable
Juice or Beet Water

Mid-day Snack

Dinner

Green Soup

Evening Snack

Fresh Vegetable
Juice or Beet Water

Mid-day Snack

Beets & Greens 1/4 1/2 c. blended to liquid.

Evening Snack

Fresh Vegetable
Juice or Beet Water

Mid-day Snack

Evening Snack

Fresh Vegetable Juice

or Beet Water

3-4 oz fresh grapes 3-4 oz fresh grapes

Evening Snack

Fresh Vegetable Juice

or Beet Water

2-3 oz fresh grapes 2-3 oz fresh grapes

Dinner

Evening Snack

grapes - no
later than 8pm

Dinner

grapes - no
later than 8pm

18

FRIDAY

Upon Waking

Upon Waking

Week 3
THURSDAY

Upon Waking

Cup of filtered
hot water

SUNDAY

WEDNESDAY
Upon Waking

Cup of filtered
hot water

SATURDAY

Upon waking

Cup of filtered
hot water

TUESDAY
Upon Waking
Cup of filtered
hot water

MONDAY
Upon Waking
Cup of filtered
hot water

Breakfast

Sharmila's Quinoa
Salad

Mid-day Snack

Cooked Beets with

Green Salad

Mid-day Snack

Mid-day Snack

Lunch

Flax Seed

Morning Snack

Breakfast

Cup of filtered
hot water

Breakfast

Cup of filtered
hot water
Breakfast

Morning Snack

Breakfast
Ginger Apple
Salad

Morning Snack

Parsley Tea

Breakfast
Beet Recipe c.

Morning Snack

Flax Seed Tea

Lunch

Breakfast
Ginger Apple
Salad
Morning Snack

Parsley Tea

Lunch

Beet Recipe

Beet Recipe c.
Morning Snack
Parsley Tea

Lunch

Ginger Apple
c.
Salad

Morning Snack
Flax Seed Tea
Lunch

Apple and Beet

Salad

Parsley Tea
Lunch

Debbie's Green Salad

with Portobellos

Mid-day Snack

Lunch
Celery Root Salad

Mid-day Snack

Evening Snack

1/4 - 1/2 Baked

Squash

Sharmila's Quinoa
Salad
Mid-day Snack

Cooked Beets, Green

Beans and Carrots

Mid-day Snack

Celery Root Salad

Evening Snack

Dinner

Beet Recipe with

Sauteed Zucchini

Evening Snack

Evening Snack

Evening Snack

Beet Recipe

Susan's Fennel Bake Vegetable Stir Fry

with c. Quinoa or
with c. Quinoa
Brown Rice

Dinner

Cucumber Salad

1/4 - 1/2 Baked

Squash

Dinner

1/2 Papaya

Baked Sweet Potato

with Steamed Beet
Greens or Zucchini

Dinner

Jerusalem
Artichoke Salad

Portabello Mushroom
Bake with c.
Brown Rice

Dinner

Light Lentil Soup

Susan's Fennel
Bake

Dinner

Apple and Celery

Salad
Dinner
- c. Cooked
Quinoa

Evening Snack

Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c.
Evening Snack

Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea

19

THURSDAY

Upon Waking

FRIDAY

Upon Waking

Week 4
WEDNESDAY
Upon Waking

SATURDAY

Upon waking

TUESDAY
Upon Waking

Cup of filtered
hot water

MONDAY
Upon Waking

Cup of filtered
hot water

SUNDAY

Upon Waking

Cup of filtered
hot water

Cup of filtered
hot water

Breakfast

Cup of filtered
hot water

Breakfast

Cup of filtered
hot water

Breakfast

Cup of filtered
hot water
Breakfast

Morning Snack

Breakfast

Morning Snack

Flax Seed Tea

Breakfast

Morning Snack

Parsley Tea

Breakfast
Beet Recipe c.

Morning Snack

Flax Seed Tea

Lunch

Light Lentil Soup

Mid-day Snack

Debbie's Green Salad

with Portobellos

Evening Snack

Mid-day Snack

Cooked Beets with Cooked Beets, Green Portobello Mushroom

Beans and Carrots
Bake with Quinoa
Green Salad

Evening Snack

Evening Snack

Evening Snack

Evening Snack

Beet Recipe

Vegetable Stir Fry

with Quinoa

Dinner

Mid-day Snack

Susan's Fennel
Bake with Quinoa

Dinner

Beet Recipe c.
with Quinoa

Sharmila's Quinoa
Salad

Dinner
Vegetable Stir Fry
with Quinoa

Baked Pear

Mid-day Snack

Baked Sweet Potato

and Green Salad

Dinner

Baked Beets with Steamed Asparagus

left-over Quinoa

Mid-day Snack

Lunch

Beet Recipe

Ginger Apple
Salad
Morning Snack

Parsley Tea

Lunch

Ginger Apple
c.
Salad

Beet Recipe c.
Morning Snack
Parsley Tea

Lunch

Apple and Beet

Salad

Morning Snack
Flax Seed Tea
Lunch

Ginger Apple
Salad

Parsley Tea
Lunch

Sharmila's Quinoa
Salad
Mid-day Snack

Lunch

Mid-day Snack

Steamed Peapods

Light Lentil Soup

Dinner

Jerusalem
Artichoke Salad

Susan's Fennel
Bake with Quinoa

Dinner

Celery Root Salad

Dinner
Creamy Squash
Soup

Evening Snack

Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c.
Evening Snack

Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Fresh Vegetable
Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea

20