CHAPTER 8

Putting It All Together:
The Meal Plans and Shopping Lists

Welcome to the Galveston Diet meal plans! To get started on this new way of eating, I provide here four weeks of conventional menus and two weeks of vegetarian menus—with no calculations required. All these meals have ample portions of healthy fats, lean protein, and good carbohydrates, in the proper ratios. These meals also contribute fiber, magnesium, omega-3 fatty acids, vitamin D, and other important nutrients that support midlife health. Each meal is proportioned just right to satisfy your hunger and help you feel full afterwards. The recipes for these meal plans are included in Chapter 9.

As you see in the pages that follow, the daily plans include two meals and two snacks a day (to be eaten within your eating window). Each daily plan is followed by a macronutrient ratio analysis so you can see the balance and track how you’ll get close to the recommended 70/20/10 proportion each day. Remember, you won’t be counting calories on this program; focus on macronutrient ratios instead.

Every week of plans is followed with a shopping list so you can plan your week’s meals and buy the foods you’ll need. The lists are based on using the meal plans as written, but you can, of course, adapt them to your needs, to other recipes you want to include, and to how many people you’ll be cooking for.

Having a detailed shopping list is essential for sticking to the week’s meal plan, especially in these early weeks when you are getting used to this new eating style. Knowing what to eat, how much to eat, and when to eat, and having the ingredients readily available to prepare the meals as designed, is one of the most important aspects of this program.

The key to good meal prep is to have a few basic foods that you can prepare and cook ahead, divide into batches, and then use in many different ways during the week. Take that extra time to prepare for the week ahead, and you’ll be rewarded with the following:

To best make use of the meal plans, try following some of these meal prep suggestions:

  1. 1. Plan ahead. Decide what meals you’ll focus on for the week and how many meals you’ll need to prepare. Keep a running inventory of what’s in your fridge, freezer, and pantry, and note the basic items you are running low on.
  2. 2. Make up your shopping list before you go to the grocery store. It’s preferable to bring your market list to the store, so you know exactly what you need to purchase. Once you get there, stick to the outer aisles as much as possible, as that’s where you’ll find the fresh food, fruit, and vegetables. Stock up on pantry basics, too, such as olive oils in different flavors, a variety of nuts and seeds, and various spices and condiments. And don’t forget about your local farmers’ market; it is a great source of very fresh fruits and vegetables in season. But if you’re short on time, most markets have a “click list” or online shop, where you can purchase your items at home and then you can just pick up the packages or have them delivered. This way you avoid the checkout line.
  3. 3. Read over the recipes for the week. If your cooking skills are minimal, start with the easier recipes or those similar to what you’ve prepared before and are confident about making. You can then ease into other, less familiar preparations, learning as you go and exploring new taste combinations. If you’re not familiar with using an outdoor grill, opt for a grill pan on the stove or another cooking method before you attempt to grill meat or vegetables outside.
  4. 4. Ensure your meals have variety. If you’ve planned the protein foundation for your meal, sometimes introduce different vegetables, fruits, and healthy fats to ensure you’re getting a variety of micronutrients. Go for colorful foods, and “eat the rainbow.”
  5. 5. Have food storage containers handy. Glass is always best for taking food from the fridge to the microwave, but plastic containers may be more practical for packing lunch boxes. Consider packaging for your snacks as well. Zipper-topped plastic bags are great for small items such as nuts and seeds.
  6. 6. Use efficiency without sacrificing quality. In your food purchases, stock up on frozen vegetables when they are on sale, consider spending a few cents more for pre-cut vegetables to save prep time, and purchase already trimmed or pre-cooked lean proteins for greater convenience. But always read the labels or ask what ingredients were used in the preparation or any prepared foods.
  7. 7. Lighten the mood. When you’re prepping or cooking your meals, perhaps listen to your favorite podcast, audio book, or soundtrack—or save your guilty pleasure TV show to watch while you’re in the kitchen.

Meals are not always on-the-spot cooking; they can be prepped and cooked in a variety of ways. Explore these two styles of meal prep:

The Conventional Menus: Week 1

DAY 1

MEAL 1: MARY CLAIRE’S PARFAIT (PAGE 173)

Snack 1: Celery Sticks with Almond Butter (page 207)

MEAL 2: MEATLOAF WITH CAULIFLOWER MASH (PAGE 198)

Snack 2: Pecans and Dark Chocolate (page 216)

Macros: Fat: 70%, Protein: 20%, Net Carbs: 10%, Fiber: 23g

DAY 2

MEAL 1: EGG SCRAMBLE (PAGE 174)

Snack 1: Caprese Bites (page 207)

MEAL 2: GRILLED CHICKEN SALAD (PAGE 189)

Snack 2: Chia Pudding (page 221)

Macros: Fat: 71%, Protein: 21%, Net Carbs: 8%, Fiber: 29g

DAY 3

MEAL 1: MEATLOAF WITH CAULIFLOWER MASH (FROM DAY 1)

Snack 1: Avocado Crisps (page 209)

MEAL 2: BAKED SALMON WITH GRILLED SUMMER SQUASH (PAGE 193)

Snack 2: Chia Pudding (page 221)

Macros: Fat: 70%, Protein: 23%, Net Carbs: 7%, Fiber: 24g

DAY 4

MEAL 1: MARY CLAIRE’S PARFAIT (PAGE 173)

Snack 1: Easy Guacamole (page 211) with bell pepper strips

MEAL 2: GRILLED CHICKEN SALAD (FROM DAY 2)

Snack 2: Raspberries with Pecans (page 216)

Macros: Fat: 70%, Protein: 21%, Net Carbs: 9%, Fiber: 31g

DAY 5

MEAL 1: TUNA SALAD WITH SNACKY SIDE SALAD (PAGE 179)

Snack 1: Easy Guacamole (from day 4) with baby carrots

MEAL 2: BAKED SALMON WITH GRILLED SUMMER SQUASH (FROM DAY 3)

Snack 2: Raspberry-Flax Muffin (page 224)

Macros: Fat: 74%, Protein: 18%, Net Carbs: 8%, Fiber: 32g

DAY 6

MEAL 1: TUNA SALAD WITH SNACKY SIDE SALAD (PAGE 179)

Snack 1: Carrots and Celery with Flax Seed and Almond Butter (page 207)

MEAL 2: CHICKEN TACO SALAD (PAGE 182)

Snack 2: Raspberry-Flax Muffin (page 224)

Macros: Fat: 73%, Protein: 19%, Net Carbs: 8%, Fiber: 25g

DAY 7

MEAL 1: EGG SCRAMBLE (PAGE 174)

Snack 1: Caprese Bites (page 207)

MEAL 2: MEATLOAF WITH CAULIFLOWER MASH (FROM DAY 1)

Snack 2: Pecans with Berries and Coconut (page 215)

Macros: Fat: 66%, Protein: 17%, Net Carbs: 15%, Fiber: 25g

General Guidelines for Using the Shopping Lists

As you set out to shop for your first week of eating the Galveston Diet way, you’ll want to do a general shopping for pantry and other staples that you will use for the entire program. See the list that follows for the staples you’ll use frequently when eating on the Galveston Diet. Then, follow the weekly shopping lists for the fresh foods and other particulars you’ll need each week.

The food quantities included in each week’s shopping list are closest to the quantity you will need for that week’s recipes. When possible, I’ve rounded off the amount to a market size, but I often give the actual quantity needed so that you can be assured you have the right amount.

Also, the quantities listed are for making the yields as noted in the recipes. The assumption is that you are cooking mostly for yourself, and the higher yields indicate that you’ll be eating that recipe more than once during the week. But if you are cooking for others as well, you will need to increase your grocery purchases (and/or repeat making the dish) to correspond with the larger number of portions you need. Carefully check the recipe yields and build your shopping list around those meals. Remember, the shopping lists are a general guideline for what you’ll need during the week; you may have on hand ingredients from a previous week, or you may decide not to make a particular recipe.

Pantry Staples

Spices, Seasonings, and Flavorings

☐ Almond extract

☐ Black pepper, ground

☐ Cayenne pepper

☐ Chili powder

☐ Cinnamon, ground

☐ Cumin, ground

☐ Curry powder

☐ “Everything bagel” seasoning

☐ Garlic powder

☐ Garlic salt

☐ Italian seasoning

☐ Mustard, stone-ground

☐ Nutmeg, ground

☐ Onion powder

☐ Oregano, dried

☐ Paprika, smoked and sweet

☐ Pumpkin pie spice

☐ Red pepper flakes

☐ Salt: kosher, sea salt, and table salt

☐ Turmeric, ground

☐ Vanilla bean paste

☐ Vanilla extract

☐ White pepper, ground

Oils and Fats

☐ Avocado oil

☐ Butter: salted and unsalted

☐ Coconut oil

☐ Ghee (clarified butter)

☐ Mayonnaise: regular (no added sugar), avocado oil mayo, olive oil mayo

☐ Olive oil

☐ Ranch dressing

☐ Toasted sesame oil

Nuts and Seeds

☐ Almonds: slivered and whole

☐ Chia seeds

☐ Coconut flakes, unsweetened

☐ Flaxseed, ground

☐ Hemp hearts

☐ Macadamia nuts: whole and halved

☐ Mixed nuts

☐ Peanuts: roasted and salted

☐ Pecans

☐ Pumpkin seeds

☐ Sesame seeds: black and white

☐ Sunflower seeds

☐ Walnuts

Condiments

☐ Primal Kitchen BBQ sauce

☐ Spicy brown mustard

☐ Sriracha or other hot sauce

☐ Tamari or soy sauce

Miscellaneous

☐ Almond butter, unsweetened

☐ Almond flour

☐ Apple butter

☐ Baking powder

☐ Cacao powder

☐ Coconut flour

☐ Coconut milk, unsweetened

☐ Cocoa powder, unsweetened

☐ Collagen powder

☐ Honey

☐ Maple syrup

☐ MCT powder

☐ Oat flour

☐ Peanut butter, no sugar added

☐ Vinegar: red wine, rice wine, balsamic, apple cider

☐ Sweeteners: stevia, monk fruit (with or without erythritol), Swerve

Shopping List for Week 1

Note: Amounts given here indicate the quantities you need for the week’s recipes; they are not always indicative of the quantities in which the items are commonly sold.

Proteins

Vegetables

Fresh Herbs

Fruits

Miscellaneous

Week 2

DAY 1

MEAL 1: ROASTED TOMATO BISQUE (PAGE 182)

Snack 1: Everything-Bagel Cucumber Bites (page 210)

MEAL 2: PORTOBELLO PIZZAS (PAGE 190)

Snack 2: Blueberry Pie Smoothie (page 218)

Macros: Fat: 72%, Protein: 16%, Net Carbs: 12%, Fiber: 28g

DAY 2

MEAL 1: TGD COBB SALAD (PAGE 179)

Snack 1: Fresh blueberries

MEAL 2: CHEESEBURGER LETTUCE SLIDERS (PAGE 191)

Snack 2: Chocolate-Cinnamon Apple Bites (page 224)

Macros: Fat: 66%, Protein: 24%, Net Carbs: 10%, Fiber: 21g

DAY 3

MEAL 1: ROASTED TOMATO BISQUE (FROM DAY 1)

Snack 1: Chocolate-Cinnamon Apple Bites (from day 2)

MEAL 2: TGD COBB SALAD (FROM DAY 2)

Snack 2: Tropical Berries (page 216)

Macros: Fat: 70%, Protein: 23%, Net Carbs: 7%, Fiber: 24g

DAY 4

MEAL 1: CHICKEN AND BLT WRAP (PAGE 178)

Snack 1: Herbed White Bean Dip (page 212) with cucumber slices

MEAL 2: CHEESEBURGER LETTUCE SLIDERS (FROM DAY 2)

Snack 2: Chocolate-Cinnamon Apple Bites (page 224)

Macros: Fat: 70%, Protein: 19%, Net Carbs: 11%, Fiber: 21g

DAY 5

MEAL 1: PORTOBELLO PIZZAS (PAGE 190)

Snack 1: Chocolate Peanut Butter Yogurt (page 223)

MEAL 2: CHICKEN AND BLT WRAP (FROM DAY 4)

Snack 2: Apple and mixed nuts

Macros: Fat: 67%, Protein: 20%, Net Carbs: 13%, Fiber: 25g

DAY 6

MEAL 1: AVOCADO “FOR LIFE” TOAST (PAGE 175)

Snack 1: Herbed White Bean Dip (from day 4) with cucumber slices

MEAL 2: SESAME GINGER PORK WITH GREEN BEANS (PAGE 183)

Snack 2: Coconut and Walnut Chia Pudding (page 222)

Macros: Fat: 68%, Protein: 18%, Net Carbs: 14%, Fiber: 34g

DAY 7

MEAL 1: SESAME GINGER PORK WITH GREEN BEANS (FROM DAY 6)

Snack 1: Cheese and Walnuts (page 209)

MEAL 2: GRILLED SHRIMP WITH BROILED TOMATO BITES (PAGE 194)

Snack 2: Chocolate–Peanut Butter Mug Cake (page 225)

Macros: Fat: 74%, Protein: 20%, Net Carbs: 6%, Fiber: 27g

Shopping List for Week 2

Vegetables

Fresh Herbs

Fruits

Miscellaneous

Week 3

DAY 1

MEAL 1: BELL PEPPERS STUFFED WITH TURKEY AND CAULIFLOWER RICE (PAGE 184)

Snack 1: Marinated Olives, Chickpeas, and Vegetables with Thyme and Dill (page 213)

MEAL 2: SHRIMP AND ASPARAGUS (PAGE 185)

Snack 2: Aloha Avocado (page 208)

Macros: Fat: 69%, Protein: 20%, Net Carbs: 11%, Fiber: 25g

DAY 2

MEAL 1: SHRIMP AND ASPARAGUS (FROM DAY 1)

Snack 1: Aloha Avocado (from day 1)

MEAL 2: SIRLOIN, SPINACH, AND BLUE CHEESE SALAD WITH PECANS (PAGE 196)

Snack 2: Marinated Olives, Chickpeas, and Vegetables with Thyme and Dill (from day 1)

Macros: Fat: 71%, Protein: 19%, Net Carbs: 10%, Fiber: 26g

DAY 3

MEAL 1: BELL PEPPERS STUFFED WITH TURKEY AND CAULIFLOWER RICE (FROM DAY 1)

Snack 1: Apple Clusters (page 208)

MEAL 2: GRILLED STEAK WITH CREAMED SPINACH AND MUSHROOMS (PAGE 199)

Snack 2: Veggie Slices with Italian Mayo Dip (page 212)

Macros: Fat: 65%, Protein: 22%, Net Carbs: 13%, Fiber: 22g

DAY 4

MEAL 1: SIRLOIN, SPINACH, AND BLUE CHEESE SALAD WITH PECANS (FROM DAY 2)

Snack 1: Marinated Olives, Chickpeas, and Vegetables with Thyme and Dill (from day 1)

MEAL 2: BELL PEPPERS STUFFED WITH TURKEY AND CAULIFLOWER RICE (FROM DAY 1)

Snack 2: Aloha Avocado (from day 1)

Macros: Fat: 70%, Protein: 21%, Net Carbs: 9%, Fiber: 24g

DAY 5

MEAL 1: BELL PEPPERS STUFFED WITH TURKEY AND CAULIFLOWER RICE (FROM DAY 1)

Snack 1: Aloha Avocado (from day 1)

MEAL 2: BROCCOLI AND CHEESE CHICKEN BAKE (PAGE 196), PLUS 2 TABLESPOONS GROUND FLAXSEED

Snack 2: Nutty Berry Bowl (page 216)

Macros: Fat: 69%, Protein: 24%, Net Carbs: 7%, Fiber: 25g

DAY 6

MEAL 1: COTTAGE CHEESE OMELET (PAGE 174)

Snack 1: Veggie Slices with Italian Mayo Dip (from day 3)

MEAL 2: BROCCOLI AND CHEESE CHICKEN BAKE (FROM DAY 5), PLUS 2 TABLESPOONS GROUND FLAXSEED AND SNACKY SIDE SALAD (PAGE 179)

Snack 2: Mixed Berry Smoothie (page 219)

Macros: Fat: 66%, Protein: 22%, Net Carbs: 13%, Fiber: 27g

DAY 7

MEAL 1: POACHED EGGS WITH CABBAGE HASH BROWNS (PAGE 175) AND AVOCADO HALF

Snack 1: Mary Claire’s Parfait (page 173) blended to a smoothie

MEAL 2: TUNA SALAD OVER MIXED GREENS (PAGE 183)

Snack 2: Herbed Cottage Cheese Dip with Cucumber (page 212)

Macros: Fat: 68%, Protein: 20%, Net Carbs: 12%, Fiber: 25g

Shopping List for Week 3

Vegetables

Fresh Herbs

Fruits

Miscellaneous

Week 4

DAY 1

MEAL 1: PUMPKIN PANCAKES (PAGE 177)

Snack 1: Cucumber, Tomato, and Feta Salad (page 213)

MEAL 2: SPAGHETTI SQUASH WITH TURKEY, BACON, SPINACH, AND GOAT CHEESE (PAGE 197)

Snack 2: Turkey Mayo Lettuce Wraps (page 213)

Macros: Fat: 66%, Protein: 22%, Net Carbs: 12%, Fiber: 25g

DAY 2

MEAL 1: SPAGHETTI SQUASH WITH TURKEY, BACON, SPINACH, AND GOAT CHEESE (FROM DAY 1)

Snack 1: Deviled Eggs (page 214)

MEAL 2: BLT SALMON BURGERS (PAGE 192)

Snack 2: Crunchy Kale Chips with Pecans (page 210)

Macros: Fat: 67%, Protein: 25%, Net Carbs: 8%, Fiber: 28g

DAY 3

MEAL 1: PUMPKIN PANCAKES (FROM DAY 1)

Snack 1: Turkey Mayo Lettuce Wraps (from day 1)

MEAL 2: SPAGHETTI SQUASH WITH TURKEY, BACON, SPINACH, AND GOAT CHEESE (FROM DAY 1)

Snack 2: Strawberries with Chia Cream (page 217)

Macros: Fat: 67%, Protein: 21%, Net Carbs: 12%, Fiber: 27g

DAY 4

MEAL 1: PUMPKIN PANCAKES (FROM DAY 1)

Snack 1: Cheese and Walnuts (page 209)

MEAL 2: LEMON CHICKEN WITH CAPERS (PAGE 195)

Snack 2: ¼ cup fresh blueberries

Macros: Fat: 69%, Protein: 21%, Net Carbs: 10%, Fiber: 25g

DAY 5

MEAL 1: SPAGHETTI SQUASH WITH TURKEY, BACON, SPINACH, AND GOAT CHEESE (FROM DAY 1)

Snack 1: Raspberry Almond Smoothie (page 219)

MEAL 2: PUMPKIN AND CHICKEN CURRY WITH CAULIFLOWER RICE (PAGE 186)

Snack 2: Creamy Avocado Dip (page 211) with veggie sticks

Macros: Fat: 67%, Protein: 20%, Net Carbs: 13%, Fiber: 30g

DAY 6

MEAL 1: PUMPKIN AND CHICKEN CURRY WITH CAULIFLOWER RICE (FROM DAY 5)

Snack 1: Peanut Butter Cup Smoothie (page 219)

MEAL 2: LEMON CHICKEN WITH CAPERS (PAGE 195) AND STEAMED BROCCOLI DRESSED WITH 1 TABLESPOON OLIVE OIL AND 1 TABLESPOON GROUND FLAXSEED

Snack 2: Pumpkin-Spiced Walnuts (page 208)

Macros: Fat: 66%, Protein: 22%, Net Carbs: 13%, Fiber: 27g

DAY 7

MEAL 1: CHOCOLATE STRAWBERRY SMOOTHIE (PAGE 173)

Snack 1: Creamy Avocado Dip (page 211) with 10 green beans

MEAL 2: EGG AND VEGETABLE SALAD (PAGE 188)

Snack 2: Naked Turkey Roll-Ups (page 214)

Macros: Fat: 69%, Protein: 20%, Net Carbs: 11%, Fiber: 31g

Shopping List for Week 4

Vegetables

Fresh Herbs

Fruits

Miscellaneous

The Vegetarian Menus: Week 1

DAY 1

MEAL 1: FLAXSEED PANCAKES (PAGE 176)

Snack 1: Vegan Snack Bar (page 226)

MEAL 2: TOFU IN PEANUT SAUCE (PAGE 187)

Snack 2: Vegan Yogurt Parfait (page 223) with 2 tablespoons unsweetened coconut flakes

Macros: Fat: 66%, Protein: 18%, Net Carbs: 16%, Fiber: 33g

DAY 2

MEAL 1: TOFU IN PEANUT SAUCE (FROM DAY 1)

Snack 1: Cheesy Nuts (page 209)

MEAL 2: BBQ TEMPEH, GREENS, AND CAULIFLOWER RICE (PAGE 202)

Snack 2: Vegan Snack Bar (from day 1)

Macros: Fat: 71%, Protein: 19%, Net Carbs: 10%, Fiber: 31g

DAY 3

MEAL 1: FLAXSEED PANCAKES (FROM DAY 1)

Snack 1: Peanut Butter and Chocolate Chia Pudding (page 222)

MEAL 2: SLOW COOKER MUSHROOM STROGANOFF WITH CREAMY GARLIC CAULIFLOWER RICE (PAGE 200)

Snack 2: Vegan Cinnamon Roll Smoothie (page 220)

Macros: Fat: 65%, Protein: 20%, Net Carbs: 15%, Fiber: 49g

DAY 4

MEAL 1: SLOW COOKER MUSHROOM STROGANOFF WITH CREAMY GARLIC CAULIFLOWER RICE (FROM DAY 3)

Snack 1: Flaxseed Pancakes (from day 1)

MEAL 2: TOFU IN PEANUT SAUCE (FROM DAY 1)

Snack 2: Chia Pudding (page 221)

Macros: Fat: 69%, Protein: 14%, Net Carbs: 17%, Fiber: 31g

DAY 5

MEAL 1: BBQ TEMPEH, GREENS, AND CAULIFLOWER RICE (FROM DAY 2)

Snack 1: Chia Pudding (from day 4)

MEAL 2: TOFU IN PEANUT SAUCE (FROM DAY 1)

Snack 2: Chocolate Mocha Almonds with String Cheese (page 218)

Macros: Fat: 67%, Protein: 18%, Net Carbs: 15%, Fiber: 28g

DAY 6

MEAL 1: FLAXSEED PANCAKES (FROM DAY 1)

Snack 1: Peanut Butter and Chocolate Chia Pudding (from day 3)

MEAL 2: BBQ TEMPEH, GREENS, AND CAULIFLOWER RICE (FROM DAY 2)

Snack 2: Vegan Snack Bar (from day 1)

Macros: Fat: 67%, Protein: 17%, Net Carbs: 16%, Fiber: 43g

DAY 7

MEAL 1: BBQ TEMPEH, GREENS, AND CAULIFLOWER RICE

(FROM DAY 2)

Snack 1: Vegan Snack Bar (from day 1)

MEAL 2: SLOW COOKER MUSHROOM STROGANOFF WITH CREAMY GARLIC CAULIFLOWER RICE (FROM DAY 3)

Snack 2: Vegan Yogurt Parfait (page 223)

Macros: Fat: 71%, Protein: 16%, Net Carbs: 13%, Fiber: 25g

Shopping List for Vegetarian Week 1

Vegetables

Fresh Herbs

Fruits

Miscellaneous

Vegetarian Week 2

DAY 1

MEAL 1: BREAKFAST SALAD (PAGE 178)

Snack 1: Pear Slices and Ricotta Cheese (page 217)

MEAL 2: BLACKENED TOFU WITH SESAME BROCCOLI SLAW (PAGE 201)

Snack 2: 1 serving of Herbed White Bean Dip (page 212) with ½ cup sugar snap peas, ½ cup sliced radishes, 1 cup broccoli florets, 1 cup cauliflower florets

Macros: Fat: 68%, Protein: 16%, Net Carbs: 16%, Fiber: 27g

DAY 2

MEAL 1: GRAPE TOMATO AND PEA SALAD ON RICOTTA SPREAD (PAGE 180) WITH 1 TABLESPOON GROUND FLAXSEED

Snack 1: Hard-Boiled Egg with Avocado (page 214)

MEAL 2: BLACKENED TOFU WITH SESAME BROCCOLI SLAW (FROM DAY 1)

Snack 2: Peanut Butter–Mocha Smoothie (page 220)

Macros: Fat: 74%, Protein: 14%, Net Carbs: 12%, Fiber: 30g

DAY 3

MEAL 1: BLACKENED TOFU WITH SESAME BROCCOLI SLAW (FROM DAY 1)

Snack 1: 1 serving of Herbed White Bean Dip (from day 1) with ½ cup sugar snap peas, ½ cup sliced radishes, 1 cup broccoli florets, 1 cup cauliflower florets

MEAL 2: SPICY EDAMAME BOWL WITH CREAMY CHILI SAUCE (PAGE 206)

Snack 2: Green Almond Butter Smoothie (page 220)

Macros: Fat: 63%, Protein: 20%, Net Carbs: 17%, Fiber: 35g

DAY 4

MEAL 1: BREAKFAST SALAD (FROM DAY 1)

Snack 1: Blackened Tofu with Sesame Broccoli Slaw (from day 1)

MEAL 2: SPICY EDAMAME BOWL WITH CREAMY CHILI SAUCE (FROM DAY 3)

Snack 2: Chocolate Banana “Nice” Cream (page 226)

Macros: Fat: 71%, Protein: 15%, Net Carbs: 14%, Fiber: 32g

DAY 5

MEAL 1: SPICY EDAMAME BOWL WITH CREAMY CHILI SAUCE (FROM DAY 3)

Snack 1: Grape Tomato and Pea Salad on Ricotta Spread (from day 2)

MEAL 2: VEGGIE CHEESE ENCHILADAS WITH GRAIN-FREE TORTILLAS (PAGE 204)

Snack 2: Edamame Mash Salad (page 215)

Macros: Fat: 72%, Protein: 15%, Net Carbs: 13%, Fiber: 25g

DAY 6

MEAL 1: VEGAN PROTEIN SALAD (PAGE 181)

Snack 1: Hard-Boiled Egg with Avocado (page 214)

MEAL 2: SPICY EDAMAME BOWL WITH CREAMY CHILI SAUCE (FROM DAY 3)

Snack 2: ½ cup halved fresh strawberries and 5.3-ounce container of plain Greek-style almond milk yogurt

Macros: Fat: 67%, Protein: 18%, Net Carbs: 15%, Fiber: 30g

DAY 7

MEAL 1: VEGGIE CHEESE ENCHILADAS WITH GRAIN-FREE TORTILLAS (FROM DAY 5)

Snack 1: Edamame Mash Salad (from day 5)

MEAL 2: VEGAN PROTEIN SALAD (FROM DAY 6)

Snack 2: Chocolate Banana “Nice” Cream (from day 4)

Macros: Fat: 65%, Protein: 17%, Net Carbs: 19%, Fiber: 38g

Shopping List for Vegetarian Week 2

Vegetables

Fresh Herbs

Fruits

Miscellaneous

If You Want to DIY Your Meals

Don’t want to follow the meal plans exactly? No problem; it’s easy to create your own menus. The following are some examples.

Meal 1

Lunch salad. For meal 1, normally right around noon, it’s a good idea to have a big mixed green salad with a quality protein like salmon, chicken, or eggs. If you’re a vegan or vegetarian, top that salad with garbanzo beans or another legume. Sprinkle some nuts or seeds on top, and scatter on some avocado slices. Drizzle the salad with the juice of a lemon or some vinegar mixed with olive oil or avocado oil and herbs. A salad is such an easy vehicle for supplying your 70 percent of healthy fats like olive oil, avocado, nuts, and seeds at lunch.

Lettuce wrap. Prepare a lettuce wrap filled with tuna or egg salad, or hummus and veggies. A tomato stuffed with these foods is great, too. Meal 1 can even be a brunch with scrambled eggs, uncured, nitrate-free bacon, and sauteed veggies. Your main goal is proper fuel and a balance of it, including plenty of healthy fat!

For your beverage, at meals and snacks, have some more water, herbal tea, or coffee. (Watch caffeine, though, because it can worsen hot flashes.)

Meal 2

Protein + veg + starch. Pick a protein, a non-starchy vegetable, and maybe even a starchy vegetable like a sweet potato for a rounded meal. Good non-starchy vegetables are asparagus, broccoli, Brussels sprouts, cauliflower, and cauliflower rice. For starchy vegetables, choose sweet potatoes, winter squash, and potatoes.

Stir-fry + salad + potato. Try a stir-fry made with chicken tenders and vegetables served over cauliflower rice. To add more fat to the mix, cook the stir-fry in a high-quality fat like avocado oil. To keep it really simple, use 4 ounces of a lean steak (or other protein choice), a side salad with vinaigrette dressing, and a small baked potato topped with butter and sour cream.

Vegetarian meal. If you’re looking for a vegetarian option, sauté some zucchini noodles with pesto or just olive oil and herbs, and top with grated Parmesan cheese.

In Summary

The meals all rely on proteins, veggies, salads, and fats in combination to provide just the right balance of nutrients that will control your hormones and metabolism.

Remember, you can enjoy two snacks a day in this program. Choose snacks that are whole, unprocessed foods whenever possible. In addition to nuts, consider cheese sticks, yogurt, olives, dill pickles, raw veggies, hard-boiled eggs, fresh berries, or uncured beef jerky to keep any hunger in check between meals.

You’ve probably noticed that all these meals are constructed of lots of healthy fats, a moderate amount of quality protein, generous servings of non-starchy carbs, and some starchy carbs. As I have explained, these foods play a crucial role in supporting weight loss, keeping inflammation at a low level, improving metabolism, supporting hormonal function, and enhancing overall health.

You may also have noticed that I didn’t say anything about calorie counts or portion sizes. The Galveston Diet was designed so that you don’t have to worry or obsess about those details. Because fats, proteins, and fiber-rich carbs make up most of the meals, you’ll feel satisfied throughout the day and won’t want to reach for that ol’ sugary stuff or refined carbohydrates.

And by the time you’re well into the program, you will intuitively know which foods to select to build your meals and you will eat properly and feel at your best. And don’t forget to track your macros; that will help you be even more successful!