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Are You ALL ready for the fast??? Time to get prepared for the week.


Hey folks!   Here is a sample menu and grocery list....U can use it or not...I will prob switch the menu up myself.  Enjoy

Foods to Avoid

  • All meat product including sea food, beef and chicken broths etc

  • Imitation meat products

  • Dairy products such as milk, cheese, sour cream, etc

  • All egg products

  • Grains that have been bleached and processed such as white flour and all products containing it

  • White sugar and all products containing it

  • White rice

  • Artificial Sweeteners (Splenda® (sucralose), NutraSweet® (aspartame), Sweet’N Low® (saccharine), etc.)

  • Carbonated beverages (soda, soft drinks, carbonated flavored water, etc)

  • Foods containing additives, chemicals and dyes

  • Soy sauce (fermented)

  • Artificial anything including flavors and colors

  • Hydrogenated oils (margarine, shortening and all products containing it)

  • Fried food should be avoided (most fried foods are fried in Hydrogenated oil)

  • Corn Syrup (high fructose corn syrup)

  • Alcohol - Daniel didn’t drink the king’s wine

  • Vinegar - made by a fermentation process like wine

  • Black Tea- fully fermented

  • Baking powder - it is baking soda (natural) and an acid like cream of tartar mixed together. Cream of tartar is a byproduct of wine making

  • Caffeine*

  • Yeast*


*Foods for personal conviction.

If you choose to allow honey that is between you an GOD. I was on the fence with this until today....I decided against honey or any type of pleasurable foods.

__ Fresh Apples
__ Fresh Bananas
__ Fresh Pineapples
__ Frozen Peaches
__ Other Fresh Fruits are up to you to cossume when u'd like
__ Fresh Broccoli
__ Fresh/frozen/can Carrots
__ Fresh Celery
__ can/ frozen/ bag Corn
__ Fresh Garlic
__ Fresh Lettuce
__ Fresh Onions
__ Fresh Peppers
__ Fresh Sweet Potato (consumed for breakfast or whenever)
__ Fresh Tomatoes for salad & canned tomatoes for soups and spaghetti
__ Canned Tomatoes
__ Canned or frozen Mixed veggies
__ Canned Kidney Beans
__ Beans
__ Garlic Powder
__ Onion Powder
__ Oregano
__ Paprika
__ Pepper
__ Salt
__ Olive Oil
__ Snacks: rice cakes, all natural guac, salsa
__ Snacks: organic tortila chips, all natural fruit snacks (target)
__ Soups: vegetable stock needed for all
__ Beverages: Green Goodness smoothie (optional) you can make your own
__ Beverages: soy milk or almond milk (not neccessary  100% Apple/ orage juice can be used instead for smoothies)
__ Beverages: water
__ Tomato Paste
__ Tomato Sauce
__ whole wheat (organic) read the box! no dairy Spaghetti Pasta
__ Salsa
__ Spanish Rice
__ Tortillias - Corn
__ Mexican Foods: gaucamole(all natural)
__ Breakfast Cereals: granola, rolled oats if you eat oatmeal and mix with fruit





Cinnamon Apples

Peel and slice apples. Put in a pot with a small amount of water. Add ground cinnamon. Boil until apples are tender.


Baked Sweet Potatoes – 

for breakfast or anytime


Fruit Smoothies

Frozen fruit (with no sugar)

Juice (100% juice) – any kind

Blend juice and fruit


Apples and Peanut Butter

Mixed Nuts

Fresh Fruit and Vegetables



DAY 1-2


A cup of green goodness Smoothie and 2 rice cakes.



red lentils soup (Caribbean grocers)

bottle of water and organic tortilla chips




left in crock pot while at work

Vegetable Soup

4 cups freshly diced tomatoes
8 cups (64 ounces) vegetable broth
1 large chopped onion
2 gloves minced garlic
3 chopped carrots (these don't need to be peeled)
3 chopped celery stalks

crushed red pepper or black pepper to taste
2 teaspoons dried oregano
1 heaping Tablespoon dried basil
1 1/4 cup chopped fresh baby spinach leaves or chopped escarole

Toss all ingredients (except spinach/escarole) into a large stockpot and cover until it starts to boil. Turn heat down and let simmer on stove top for 1-2 hours. If you are using escarole, add this during the last 30 minutes of simmering. If you are using spinach, add just prior to serving or add to each bowl and pour soup over spinach leaves. Serve with all natural tortilla chips.













Tropical smoothie

  • 1 ounce(s) banana

  • 1/2l arge mango, diced (about 1 cup)

  • ¼ pineapple, diced (about 1 cup)

  • ½ cup(s) peach nectar

  • 1 cup(s) ice cubes


  1. Slice the banana and place in a blender along with the mango, pineapple, peach nectar and ice. Puree until smooth.

Read more:
Tropical Smoothie Recipe – Smoothie Recipes at - Woman's Day






Mexican soup yummy! Serve with tortilla chips



1 tbsp olive oil

1 onions (chopped)

1 stalk chopped celery

2 carrot (chopped)

4 cloves garlic cloves (chopped)

2 tbsp chili powder

1 tbsp ground cumin

1 pinch black pepper

4 cups vegetable broth

60 oz black beans

15 oz corn kernels

14 12 oz crushed tomatoes


Heat oil in a large pot over medium-high heat. Saute onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth, 2 cans of beans, and corn. Bring to a boil.


Meanwhile, in a food processor or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes.














Spaghetti bake


1 large onion, chopped finely

1 clove of garlic, peeled and crushed (optional)

4 oz. (100g) mushrooms, sliced

1 eating apple, cored and grated (don't grate until just before use)

Tin chopped tomatoes

Tomato puree

8 oz. (200g) wholemeal spaghetti (organic wheat noodles) READ THE BOX

Preheat oven to 350 °F / 180 °C.

Season to your liking.


Fry onion and garlic for 5 minutes in 2 teaspoons of olive oil. Add mushrooms, cover and cook for 5 mins. Stir in apple. Add tomatoes and 1 tsp sage, 2 tbsp tomato puree. Cover and simmer gently for 10 mins until the sauce is fairly thick. Meanwhile, cook spaghetti for 5 - 7 minutes until just tender. Drain it and add to the sauce. Turn the mixture into a casserole dish. Bake in oven for around 25 minutes.




Cinnamon Apples

Peel and slice apples. Put in a pot with a small amount of water. Add ground cinnamon. Boil until apples are tender.






fruit salad & salad with cup of smoothie




prepare a bag of Brown rice and mix with all natural salsa

Eat will All natural guacamole and organic tortilla chips.


Mood: anxious
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