Osteoporosis

Key Information

Plan Details

Day 1

Breakfast

• ½ cantaloupe
• Perfect oatmeal

Snack

• Fruit salad with papaya seed dressing

Lunch

• Romaine & avocado salad
• Garlic shrimp salad

Dinner

• Shiitake mushroom soup
• Braised snapper with celery
• Simmered spinach
• Blackberry tart

Nutritional Profile

Day 2

Breakfast

• Pineapple orange papaya salad
• Poached eggs over steamed collard greens

Snack

• 8 oz yogurt
• 1 tbsp sunflower seeds
• 1 tbsp flax seeds
• 1 cup fruit salad:

Lunch

• Creamy asparagus soup
• Mediterranean salad

Dinner

• Herbed chicken breasts
• Asian mushroom sauté
• Sauteed greens
• Apple tart

Nutritional Profile

Day 3

Breakfast

• 1 cup millet
• 1 tbsp flax seeds
• 1 tbsp dried figs
• 1 tbsp sunflower seeds
• 8 fl oz fresh squeezed orange juice

Snack

• 8 fl oz yogurt
• 1 tbsp pumpkin seeds
• 1 cup papaya

Lunch

• 1½ cup boiled swiss chard and collard greens
• 1 tsp garlic
• 1 cup barley
• ¾ cup soy beans
• 1 tbsp flax seed oil
• ginger
• sesame
• tamari

Dinner

• Shrimp skewers:
• 1 cup brown rice
• 1 tsp chili peppers
• 1 tbsp cashew nuts
• 1 tbsp scallions
• ½ cup crimini and shiitake mushrooms
• ½ cup cooked spinach
• 1 tsp sliced almonds

Nutritional Profile

Day 4

Breakfast

• 8 fl oz soy yogurt
• 1 tbsp sliced almonds
• ½ banana
• 1 cup fruit salad:

Snack

• 1 brown rice cake
• 1 tbsp peanut butter
• Medium pear

Lunch

• Vegetarian burritos:

Dinner

• 6 oz salmon
• 1 cup cooked turnip greens
• ½ cup broccoli
• ½ cup cooked carrots
• 1 cup quinoa
• 1 tbsp sesame seeds

Nutritional Profile