Chronic Fatigue
Key Information
Important Nutrients
B-vitaminsVitamin CVitamin EVanadiumL-carnitineCoenzyme Q10Omega 3 fatty acids
Important Foods
Avoidances: Excessive intake of high glycemic index foodsStimulants and alcoholadverse food reactions
Avoidances
Excessive intake of high glycemic index foodsStimulants and alcoholadverse food reactions
Plan Details
Day 1
Breakfast
- 1 cup fruit salad: strawberries and raspberries
- Perfect oatmeal
Snack
- Healthy mashed sweet potatoes
- 1/3 cup trail mix:
Lunch
- Italian navy bean soup with rosemary
- Tuna salad surprise
Dinner
- Steamed salmon and asparagus
- ½ cup millet
- Simmered spinach
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1967 |
| Calories from fat | 36% |
| Fiber | 51 grams |
| Vitamin B1 | 154% |
| Vitamin B2 | 176% |
| Niacin | 168% |
| Vitamin B6 | 217% |
| Vitamin B12 | 227% |
| Biotin | 133% |
| Vitamin C | 392% |
| Vitamin E | 205% |
| Omega-3 fatty acids | 5.7 grams |
Day 2
Breakfast
- Poached eggs over collard greens
Snack
- 6 oz yogurt
- 1 tbsp flax seeds
- ¼ cup raspberries
Lunch
- Warm quinoa salad
- Baked salmon & walnut patties
Dinner
- Braised red cabbage with baked chicken breast
- Steamed butternut squash with almond sauce
- Sautéed greens
- Very berry delight
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 2000 |
| Calories from fat | 36% |
| Fiber | 41 grams |
| Vitamin B1 | 101% |
| Vitamin B2 | 135% |
| Niacin | 258% |
| Vitamin B6 | 252% |
| Vitamin B12 | 126% |
| Biotin | 116% |
| Vitamin C | 498% |
| Vitamin E | 217% |
| Omega-3 fatty acids | 12.4 grams |
Day 3
Breakfast
- 8 oz yogurt
- 1 tbsp blackstrap molasses
- 1 tbsp flax seeds
- Small sweet potato
Snack
- Rice cake with 1 tbsp sunflower butter
- 1 cup fruit salad:
Lunch
- 1 cup lentils
- 1 cup barley
- 1 cup acorn squash
- 1 cup healthy sautéed swiss chard
Dinner
- 6 oz salmon
- 1 cup quinoa
- 1 tbsp sesame seeds
- 1 cup cooked turnip greens
- 1/3 cup healthy sautéed crimini mushrooms
- Salad:
- Dressing made with 1 tbsp olive oil
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1941 |
| Calories from fat | 25% |
| Fiber | 68 grams |
| Vitamin B1 | 199% |
| Vitamin B2 | 260% |
| Niacin | 252% |
| Vitamin B6 | 325% |
| Vitamin B12 | 277% |
| Biotin | 113% |
| Vitamin C | 240% |
| Vitamin E | 156% |
| Omega-3 fatty acids | 6.2 grams |
Day 4
Breakfast
- 1.5 cup fruit salad:
- Millet porridge:
Snack
- 1/3 cup trail mix:
- Medium pear
Lunch
- 1 cup navy bean soup
- ¾ cup buckwheat groats
- 1 cup cooked collard greens
- ½ cup baked yam
- ½ cup broccoli
Dinner
- 6 oz shrimp and scallops
- 1 cup brown rice
- 1 tbsp sesame seeds
- 1 cup cooked zucchini
- 1 cup cooked spinach with 1 tsp garlic
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1968 |
| Calories from fat | 23% |
| Fiber | 56 grams |
| Vitamin B1 | 163% |
| Vitamin B2 | 142% |
| Niacin | 151% |
| Vitamin B6 | 223% |
| Vitamin B12 | 115% |
| Biotin | 131% |
| Vitamin C | 296% |
| Vitamin E | 123% |
| Omega-3 fatty acids | 4.4 grams |