Asthma

Key Information

Plan Details

Day 1

Breakfast

• Fruit salad with papaya seed dressing
• Perfect oatmeal

Snack

• 1 cup fruit salad

Lunch

• Italian navy bean soup with rosemary
• Romaine & avocado salad

Dinner

• Broiled salmon & black beans
• Calabacitas
• ½ cup millet
• Blackberry tart

Nutritional Profile

Day 2

Breakfast

• Italian tofu frittata
• Baked apple with 1 tbsp flax seeds

Snack

• ½ cantaloupe
• Rice cake with 1 tbsp sunflower seed butter

Lunch

• Roasted red bell pepper soup
• Warm quinoa salad

Dinner

• Rosemary lamb chops over pureed navy beans
• Simmered kale
• Apple tart

Nutritional Profile

Day 3

Breakfast

• 1.5 cups quinoa
• 1 tbsp blackstrap molasses
• 1 tbsp chopped walnuts
• 8 oz goat’s milk

Snack

• ½ cup apple slices
• 1 tsp almond butter

Lunch

• 1.5 cups lentil vegetable soup
• 2 rye crackers
• Salad:
• Dressing:

Dinner

• 8 oz broiled cod
• 1 cup millet
• 1 cup cooked turnip greens sprinkled with 1 tbsp ground pumpkin seeds
• 1/3 cup healthy sautéed crimini mushrooms
• 1/8 cup onions

Nutritional Profile

Day 4

Breakfast

• Breakfast shake:
• 1 rice cake
• 1 tbsp almond butter

Snack

• 1 cup raspberries sprinkled with 1 teaspoon peppermint

Lunch

• Hummus:
• 1 WW pita bread
• Crudite:

Dinner

• 8 oz grilled salmon with orange, mustard, sesame glaze (1 orange, 2 tsp mustard seed, 2 tsp sesame seed, 1 tsp molasses)
• 1 cup mustard greens with ½ tsp garlic and 1 tsp rosemary
• 5 new potatoes
• 1 tsp olive oil
• ½ tsp rosemary

Nutritional Profile