Menu Page - Diana Dyer, MS, RD

Breakfast:	Standard Soy Shake with raspberries

Lunch:	1-1/2 cups Miso Soup
	Tuna Wrap
	1 piece low fat whole wheat lavash bread 3 oz. can tuna 2 T. hummus 3 leaves romaine lettuce
	1 Red Grapefruit

Dinner:	1 Vegetarian Chik patty with mustard (my family would eat Baked Fat-free Chicken Breasts)
	1/2 c. frozen broccoli
	1/2 c. frozen cauliflower
	1 slice honey whole wheat bread - with 1 tsp. olive oil-butter spread (You can buy this in a grocery store or make your own in a blender with ~60% olive oil and ~40% butter - keep refrigerated)

Dessert:	1/2 c. frozen Bing cherries with 1 tsp. fat-free chocolate syrup

Snacks:	1/2 c. red pepper strips
	1/2 c. baby carrots
	1/4 c. hummus (dip for veggies)
	4-5 low-fat whole grain crackers

Breakfast:	Shake Recipe #2 with strawberries

Lunch:	1 cup canned, frozen, or dehydrated lentil soup add 1/2 c. salsa and 1 c. chopped kale
	1 Tangerine
	10 whole wheat crackers
	1 slice baked tofu (2 oz.) buy in the health food section
	1 cup 1/2% milk

Dinner:	5-6 oz. salmon poached in water with a few capers (I cook 1-1/2 lbs. at a time for my family to eat and also have some leftovers to use later in the week)
	1 c. steamed redskin potatoes
	1/2 c. Broccoli Coleslaw
	1 slice honey whole wheat bread - with 1 tsp. olive oil-butter spread

Dessert:	1/2 sliced apple with 1 T. fat-free caramel dip

Snacks:	4-6 prunes
	1/2 c. Quaker Oat Squares

Breakfast:	Standard Soy Shake with blackberries

Lunch:	Whole wheat bagel with:
	2 T. hummus 1 medium tomato
	4 small kale leaves
	1 c. red grapes

Dinner:	Tofu Combo Meal includes 5 oz. baked 5-spice Tofu
	1 c. brown rice
	1 c. steamed broccoli
	3/4 c. Tabouli salad

Snacks:	1 c. vanilla yogurt mixed with 1/2 c. raspberries and 1 T. flax meal

Breakfast:	Shake Recipe #3

Lunch:	Lentil Salad
	1 High-Fiber Carrot Muffin
	1 Orange
	1 c. 1/2% milk

Dinner:	1-1/2 cups Simple Stir-Fry served over 1 cup linguine

Snacks:	2 cups air-popped popcorn
	1 c. apple cider

Breakfast:	Standard Soy Shake with blueberries

Lunch:	12 oz. Miso Soup
	1 c. left-over Stir-Fry served over 1 cup brown rice

Dinner:	Pierogie Combo Meal
	4 potato pierogies with 1/2 c. marinara sauce
	1/2 c. canned sliced beets
	1/2 c. frozen mixed peas and corn, steamed
	1 c. Diana's Mixed Green Salad
	1 c. 1/2% milk

Snacks:	12 baked corn tortilla chips with:
	1/4 c. canned black beans 1/4 c. salsa 1 green onion, chopped

Breakfast:	2 scrambled eggs (organic Eggland's Best) with 2 T. chives and 2 T. grated tofu cheddar cheese (or low-fat cheddar cheese)

Lunch:	1-1/2 cups Miso Soup
	1 "Tune-A" Tomato

Dinner:	1 cup baked spaghetti squash
	2 cups stir-fried veggies:
	1/2 c. broccoli 1/2 c. cauliflower 1/2 c. carrots 1/2 c. navy beans 1 tsp. olive oil
	1/2 c. Red Pepper Pesto Sauce
	1 Blueberry-Corn Muffin

Snacks:	1 brazil nut
	1 c. vanilla yogurt mixed with 1/2 cup blackberries and 1 T. flax meal

Breakfast:	Standard Soy Shake with peaches

Lunch:	1-2 cups Veggie Pasta Salad
	1/2 c. vanilla yogurt mixed with 1/2 c. blueberries

Dinner:	12 oz. Tomato Fish Stew
	1-2 cups Diana's Mixed Green Salad
	1 High-Fiber Carrot Muffin
	1 slice Tofu Pumpkin Pie (1/8 of pie)

Snacks:	1/2 sliced apple with 1 T. soynut or peanut butter

Breakfast:	Standard Soy Shake with blueberries

Lunch:	1 c. leftover Tomato Fish Stew
	Veggie Wrap with:
	1 T. hummus 1/2 c. leftover Pasta Salad, and 1/4 c. Red Pepper Pesto Sauce
	1 Nectarine

Dinner:	1 Veggie Burger (there are lots of different brands)
	3 leaves romaine lettuce 1/2 tomato 1/4 onion 1 T. hummus
	1 Whole wheat bun
	10 baked corn tortilla chips with:
	1/3 c. Black Bean Dip 2 T. guacamole 1/2 c. salsa
	1 c. watermelon pieces
	1 c. 1/2% milk

Dessert:	1 piece leftover Pumpkin Pie (1/8 of pie)

Snacks:	4-5 dried figs
	1/2 c. Quaker Oat Squares

Breakfast:	Standard Soy Shake with blackberries

Lunch:	1-1/2 cups Miso Soup
	! Whole wheat bagel with:
	2 T. hummus 3 leaves romaine lettuce 1 medium tomato
	1 Plum

Dinner:	8-12 oz. Simplest Chili Ever
	1 Blueberry-Corn Muffin
	1 Fresh Artichoke

Dessert:	1/2 c. frozen Bing cherries with 1 tsp. fat-free chocolate syrup

Snacks:	1/2 c. chopped cauliflower
	1/2 c. baby carrots
	1/4 c. hummus (dip for veggies)

Breakfast:	Standard Soy Shake with strawberries

Lunch:	12 oz. Miso Soup
	8-10 whole wheat crackers
	2 T. peanut butter
	1 dried apricots

Dinner:	2 Salmon Patties with Tahini Sauce
	1 c. "Kashi Kasserole"
	1/2 c. steamed broccoli
	1/2 c. steamed cauliflower

Snacks:	1 c. vanilla yogurt mixed with 1/2 c. blueberries and 1 T. flax meal

Breakfast:	Shake Recipe #3

Lunch:	1 cup leftover "Kashi Kasserole"
	8 oz Split Pea Soup - canned, frozen, or dehydrated
	1 Red Grapefruit

Dinner:	1 c. Green Giant "Create A Meal" vegetable mix with tofu, served over 1 c. whole grain pasta
	1-1/2 c. Mixed Greens Salad - serve with a little lemon juice or flavored vinegar
	1 cup 1/2% milk

Snacks:	2 cups air-popped popcorn
	1/4 c. dried apples

Breakfast:	Blueberries and Yogurt Shake

Lunch:	12 oz. Miso Soup
	Whole wheat pita bread with:
	1/2 c. tomato wedges 4 T. hummus 4 kales leaves 1/2 c. artichoke hearts
	1 c. raspberries

Dinner:	2-4 slices Homemade Pizza with whole wheat crust and veggies
	1 c. 1/2% milk

Dessert:	1 apple, sliced, with 2 T. fat free caramel sauce

Snacks:	6 whole wheat crackers
	1 T. peanut butter

Breakfast:	2-egg omelet with fresh herbs and veggies
	2 soy sausage links
	1 whole wheat toast with 1 tsp. fruit spread
	1 c. grapes
	1 c. orange juice

Lunch:	12 oz. Miso Soup
	Tuna Wrap
	1 piece low fat whole wheat lavash bread 3 oz. can tuna (albacore, water packed) 2 T. hummus 3 leaves romaine lettuce 1 tomato

Dinner:	1 cup Two-Soybean Vegetarian Casserole
	1-2 cups Tossed green salad with 1 T. Miso Dressing
	1 c. pineapple chunks

Snacks:	1 c. vanilla yogurt mixed with 1/2 c. raspberries and 1 T. flax meal

Breakfast:	Standard Soy Shake with blackberries

Lunch:	2 oz. baked corn tortilla chips
	1/2 c. Eden black beans with ginger and lemon
	1 fresh pear
	1 c. 1/2% milk

Dinner:	1-1/2 c. Primo Veggie Pasta
	1 whole baked sweet potato topped with 4 T. salsa
	1 slice whole wheat bread - with 1 tsp. olive oil-butter spread (you can buy this in the grocery store or make your own in a blender with ~60% olive oil and 40% butter - keep refrigerated)

Snacks:	2 T. roasted soynuts
	1 Brazil nut
	4 T. raisins

In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and Recipes". I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book. I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me. If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe. If it is a recipe you created, or a family favorite, please indicate that, also.