GallbladderAttack

.com

30 Day Gallbladder Menu

Plan: Phase 1

Deborah Graefer, Licensed Acupuncturist 2011

760-632-8089 www.GallbladderAttack.com

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 Introduction to 30 Day Gallbladder
Menu Plan
This 30 day menu plan is designed for someone who has just had a gallbladder attack or is having them
frequently and wanting to prevent them. Usually such a person is either not able to eat anything without pain, or is
afraid of having another attack. Even individuals with the same diagnosis will react to the same foods in different
ways. Therefore, this 30 day plan is assuming that you want to be especially careful. So even if you can get away with
more, the suggestion is that you stick to the plan for the 30 days. You will not starve on this diet.

The most important rule to follow is to eat small amounts and single foods. In other words, do not eat a variety
of foods at one meal for this time period. It is much easier on your digestive system.

If you find you cannot follow this diet and have no problems with eating, then you can advance to a week
farther along. Simplicity is the key here. Do not be afraid that you are not getting enough. If you are hungry,
increase your portions slightly, but remember that you are more likely to get into more trouble with more food than
less.

The main goal for the first 30 days is first, to get and keep you out of pain by means of food and lack of
offending foods. Secondly it is designed to clear obstructions in the body/gallbladder and liver. The lighter foods
you eat, the easier this happens. Heavy foods obstruct. Therefore this time is primarily fruits and vegetables. The
lighter the food in your body, the easier it is for the body to accomplish its own healing. Eating one food per meal
is ideal, but most of us are not willing to stick with that. Therefore, some simple recipes are provided for you here.

The first 2 days on this suggested program is a diet of grapes only. (Organic is preferred. If you can only find
commercial, rinse them well in a fruit and vegetable rinse or soak in a bowl of water to which you have emptied two
capsules of Betaine Hydrochloric Acid.) Do not eat any other food during these 3 days. DO NOT EAT GRAPES
IF YOU ARE DIABETIC OR INSULIN RESISTANT. SKIP THIS ENTIRELY. (If you are unwilling or unable
to do this, then skip to day 4.) The amount and timing of your grape meals is important. Eat 2-3 oz every 2 hours
for 12 hours for example 7 to 7, or 8 to 8, etc. Having a maximum of 4 lbs of grapes is ideal; 5 is absolute max.
This will give your system a chance to rest while keeping your blood sugar balanced at the same time. Eat at least
some of the skins and seeds if your grapes contain seeds. Buy at least 2 different kinds of grapes for variety. If you
find, like many do, that you feel really good eating just grapes, you can continue quite safely for 7 days. If you chose
to do this, follow days 4, 5 and 6 longer. In other words, extend your transitioning from grapes into other foods for
3-6 days. Then pick up where you diverted from the rest of the menu plan. You can use grapes for a meal from now
on and can start your day with them as well. DO NOT MIX GRAPES WITH ANY OTHER FOODS OR
DRINKS. Eat them alone. Drink water hour before or 1 hour later but not with your grape meal. Drink your hot
water upon rising the first 2 days and wait at least 20-30 minutes before eating your grapes. The grape diet was used
for years as a means of cleansing and healing, just as described, in different parts of the world.

If you do not want to eat grapes, you can substitute of a papaya for the first 2 days. Again, if you have
diabetes or insulin resistance, skip the grapes as they have too much sugar. Even the vegetable juices need to be

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altered. Use greens (celery, beet greens, parsley, 3-4 leaves of spinach, ginger and only one half of a carrot and 1/8
of a small beet. You may be better off with Parsley Tea than vegetable juice. Avoid the fruit recipes altogether.
After the first 3 days of week one, (which is liquids or grapes only) the Beet Recipe can be eaten every 2 hours.
Keep some prepared and in the refrigerator at all times. Eat 1/8 (a large tablespoon) to cup at a time. It wont
hurt to eat more if you are hungry, but eat as little of food as possible during this month.

You will notice there are many raw foods on this diet. Raw foods contain live enzymes which aid digestion and
help your body to cleanse. You can eat soup with your raw foods if you do not feel satisfied. You will also note the
lack of protein. This is intentional as the proteins are harder on digestion and contain fats as well. The first protein
is introduced in week 2 with quinoa. Quinoa is a grain that few people are allergic too and is high in protein. One
cup can contain as much as 22 grams of protein. Do not feel that you are going to suffer without protein. Your
body will appreciate the break and so will your gallbladder.

There are no food allergens on this diet. It is all easily digestible. But everyone is different. Even though steps
have been taken to remove all possible triggers, there are no guarantees. So go slowly. And if you feel any
discomfort with a particular food, leave it. You do not need to eat it because it is listed on this diet. Please listen to
your own body. If apples, for example, give you uncomfortable gas, exclude them. And if one or other food or
recipe makes you feel good, use it whenever you need to.

Follow very closely to the diet in terms of foods. Recipes, however, can be varied. You are welcome to mix and
match recipes from previous weeks as you reach that week. At the end of the month these foods can all be used in
any order. The amount of starchy foods such as quinoa, brown rice, sweet potatoes and winter squash are limited
on purpose. The less starches, the more the body is able to cleanse. Your body is in a state of stagnation; cleansing
is needed. Moving is needed.

When you begin adding in grains (rice and quinoa) keep the portions small. Start with to cup. And pay
attention to every new food you add in. If you feel somewhat sluggish, or any discomfort with grains (and some
will) discontinue them for now. The same may be true for the lentils. Listen to your body.

The mushrooms are a possible allergen for some people. If you have any suspicion that you may have Candida
or any other problem with fungus or yeast, please omit the mushrooms from your diet. For others, I have included
it as they are a hearty addition for those who are missing the meats or fish.

How to Continue From Here

Gradually begin to add in more vegetables, more starchy vegetables, but keeping your mainstay greens, salads
and beets. The first protein to add in would be the Clearvite Pea or Rice Protein which has gallbladder and liver
support. This is good for Week 5. Fish would be next, in small portions like 3 oz. Start with fish once a week on
Week 6 and if all goes well, take small portions once and then twice a week. You must be pain free for at least 2
weeks before you add this fish. Use the quinoa for your protein source, or the Pea or Rice Protein until that time.

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Supplements

The only supplement you need for the first week, while you are eating so little is OPA or Phosphoric Acid
which comes in the Gallbladder Starter Kit. It thins the bile and is helpful for pain, nausea and stopping an attack.
Take diluted in a little water following your lunch and dinner, or when needed. Week 2, start 2 Beet capsules 3x
day. In the middle of Week 3, start taking everything as directed in the Gallbladder Starter Kit. If you are eating
larger portions than recommended, you should start the supplements earlier on. Although nothing is recommended
with grapes, if you are in pain, you can take the OPA during those days as well. Try to keep it separate from the
grapes, if possible.

If you have gallstones or sludge, the time to start the Gallbladder Detox would be with Week 4. The liquid is
easy to digest.

I wish you all the best with your gallbladder program, your diet and your lifestyle changes. Be sure to include a
little exercise, relaxation, and a positive, hopeful attitude. Massage and acupuncture are very helpful adjuncts to your
program so treat yourself!

Sincerely, Deborah Graefer,

Licensed Acupuncturist, Masters in Traditional Oriental Medicine
For consultations please call 760-632-808
www.GallbladderAttack.com

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Gallbladder Diet -
First 30 Days

Menu Plan with

Accompanying Recipes

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 Contents:
12 Steamed Asparagus
Drinks 12 Steamed Peapods
12 Tantes Green Beans
7 Hot Water 12 Vegetable Stir Fry
7 Parsley Tea 12 Sauteed Zucchini
7 Flax Seed Tea 12 Green Beans and Carrots
8 Cucumber Water 13 Baked Squash
8 Beet Water 13 Baked Sweet Potato
8 Fresh Vegetable Juices 13 Susans Fennel Bake
13 Sweet Potato Snacks

Salads
Soups
8 Cucumber Fennel Salad
8 Apple Celery Salad 14 Green Soup
9 Beet Recipe 14 Beet Soup
9 Ginger Apple Salad 15 Squash Soup
9 Quinoa Salad 15 Light Lentil Soup
9 Sharmilas Salad Dressing 15 Creamy Squash Soup
10 Apple Jerusalem Artichoke Salad
10 Cucumber Salad
10 Grated Apple And Beet Salad
10 Jicama And Cucumber Salad
10 Celery Root Salad Desserts and Sweet Treats
10 Jicama Sticks
11 Debbies Green Salad With Sauteed Portobellos 16 Pear or Apple Sauce
16 Baked Pears or Apple

Warm Vegetable Dishes

11 Quinoa Weekly Meal Plans
11 Brown Rice 17 Week 1
11 Portobello Mushroom Bake 18 Week 2
11 Baked Beets 19 Week 3
20 Week 4

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 Drinks
HOT WATER

Use filtered water. Bring to a near boil.

PARSLEY TEA

Place cup of dried or c fresh parsley leaves in a stainless steel pot. Add 1 c water and bring to a boil. Turn
off the heat and steep for 3-5 minutes or to taste. Strain and drink. During the first 30 days, do not add any honey
or any other sweetener. You can add a short squeeze of lemon or lime to the tea if desired.

FLAX SEED TEA

Boil 1 Tbsp of organic flax seeds in 2 1/2 cups of water for 5 minutes. Steep 10 minutes. Strain and sip slowly.

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CUCUMBER WATER

Dice a cucumber leaving the skin on. Place in a container of 16 oz of water and refrigerate overnight. In the
morning, strain the water and throw out the cucumber.
If you like mint, add a sprig of chopped fresh mint leaves before refrigerating. Add a squeeze of lemon or lime
before serving.

BEET WATER Root and Leaves

Wash thoroughly 2 large or 3 medium-sized organic beets with the skins on. Wash the leaves and stems and cut
into 3 inch pieces. Place in a 4 quart pot filled with filtered water and bring to a boil. Cover and turn down to a low
boil and cook 50-60 minutes. (You can eat the skin or stems if you like.) Strain off the liquid and keep this for
drinking for the next couple of days. The beets and greens can be eaten hot with lemon juice and a little olive oil
(optional after the first week), or can be cooled and added to salads. Optional add a few stalks of celery and/or a
few springs of parsley to the pot as well.

FRESH VEGETABLE JUICES

Celery, carrot, beet, beet greens, parsley, ginger

Use any combination of these vegetables, but only of a small beet per 12 oz glass. And use ginger sparingly, the
size of of a segment of your pinky finger to start, and not more than one segment.

Salads
CUCUMBER FENNEL SALAD

1/2 cucumber 1/2 peeled cucumber diced, 4 T. diced fennel root 1/2
4 Tbsp fennel root crispy red apple diced, 2 majool dates pitted and diced,
1/2 crispy red apple 1/2 lemon juice of and dash of cinnamon (
2 dates optional)Mix all together and chill for 30 minutes to en-
1/2 juice of lemon hance flavor.
dash cinnamon ( optional)

APPLE CELERY SALAD

3 med. size apples, cored, peeled and diced 1 1/2 c. cel-
3 medium apples ery, sliced and c. water chestnuts, chopped. Dressing 2
1 1/2 celery tsp. honey, Dash of ground allspice, Dash of ground gin-
1/2 cup water chestnuts ger, 1 tsp. lemon juice. Pare and quarter, core and dice 3
2 tsp. honey apples. Stir in celery and chestnuts. Blend remaining in-
dash ground allspice gredients in 1 cup and pour over mix.
dash ground ginger
1 tsp. lemon juice
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BEET RECIPE
1 organic beet (beetroot)
1/4 juice of lemon
1-2 Tbsp of flax oil or olive oil
Coarsely grate 1 large organic beet or beetroot (raw)
washed (not peeled unless not organic) Add juice of
lemon to taste (about 1/4 lemon)1-2 Tbsps flax oil
(Flax oil is by far the superior choice here as it is an
omega 3 essential fatty acid, but if you are insulin resis-
tant or diabetic, use olive oil and not flax.)

GINGER APPLE SALAD

1 crispy apple- grated with large grate, 1/2 t. ginger
1 crispy apple large grate, 1/2 small lemon- juicedMix all together. Ad-
1/2 tsp. ginger just the amount of ginger and lemon juice to taste.
1/2 small lemon

QUINOA SALAD

1/2 cup cooked quinoa
1/2 cup cooked beets
1/2 cup frozen peas
1/4 cup grated carrots
2-4 cups baby greens mix
fresh basil or spinach (optional)
Sharmilas Dressing
cup cooked quinoa, warm or cold (see cooking in-
structions in warm dishes), cup cooked beets (cooled),
cup frozen peas, thawed in warm water, cup grated
carrots, 2-4 cups of baby greens mix and add-fresh basil
or spinach (optional). Add Sharmilas Dressing below
and mix before serving.

SHARMILAS SALAD DRESSING

3 Tbsp olive oil

3 Tbsp balsamic vinegar
1/2 juice of small lime Mix together 3T. olive oil, 3T. balsamic vinegar, juice of
1/2 Tbsp honey a small lime, Tbsp. Honey, (to taste) tsp salt,
1/2 tsp Dijon mustard - GF tsp pepper, 2 Tbsp dill (dried), mustard and 1 small
dash of salt clove garlic (optional).
dash of pepper
2 Tbsp dill (dried)
1 small clove garlic (optional)

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APPLE JERUSALEM ARTICHOKE SALAD
1 red crispy apple
1 stalk celery
1/3-1/2 cup Jerusalem artichoke
1 juice of small lime
CUCUMBER SALAD
1 Armenian cucumber long
1 lime Salt & pepper to taste
GRATED APPLE AND BEET SALAD
1 medium organic beet
1 medium organic apple
1/4-1/2 juice of small lime
JICAMA AND CUCUMBER SALAD
2-3 Persian cucumbers
1 medium jicama
2-3 Tbsp lime juice
Salt & pepper to taste
CELERY ROOT SALAD
1/2 cup Jerusalem artichoke
1 1/3 cup celery root
1/2 cup carrot julienne
2 Tbsp parsley
1/2 juice of lemon
2 tsp olive oil (optional)
Salt & pepper to taste
JICAMA STICKS
1/2 jicama
2 stalks of celery
Lime juice (optional)
Salt to taste (optional)
1 red crispy apple diced, 1 stalk celery diced, 1/3-1/2
cup diced Jerusalem artichoke, Juice of one small lime
1 Armenian cucumber (long, unpeeled), 1 lime (juiced)
and salt & pepper to taste. Thinly slice the cucumber.
Cover with lime juice. Sprinkle with salt and pepper and
place covered in the refrigerator. You can double the
recipe as this will store well for 2-3 days. For family
members, mix in plain yogurt in a separate bowl.
One medium organic beet, one medium organic apple,
and juice of to a lime. Coarsely grate the above,
leaving the skin on. Season with a squeeze of lime juice.
2 or 3 Persian cucumbers (peeled and diced), 1 medium
jicama (peeled and diced), 2 to 3 Tbsp lime juice and salt
and pepper to taste. Toss together in a bowl and chill
before serving. Leftovers are even better.
1/2 cup chopped Jerusalem artichoke , 1 1/3 cup
chopped celery root, 1/2 carrot julienne-sliced in 1
length, 2 Tbsp. chopped parsley, juice of 1/2 lemon, 2
tsp. olive oil (optional) and salt and pepper to taste.
Steam the Jerusalem artichoke and the celery root for 20
minutes or until soft. Cool. Mix in a bowl with the rest
of the ingredients. Adjust to taste.
1/2 jicama peeled and sliced in to sticks. 2 stalks of
celery cut in to sticks. These are tasty plain, but you can
add the following: lime juice and salt to taste. Place the
vegetable sticks on a plate sprinkle with lime juice and
salt to taste.
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DEBBIES GREEN SALAD w/ SAUTEED POR-
TOBELLOS 1 Portobello mushroom, sliced and sauted in water or a
dribble of olive oil. Toss greens in bowl with Sharmilas
Mixed baby greens salad dressing. Garnish circumference of salad bowl with
1 beet the grated vegetables. Layer the sauted mushroom slices
1 carrot in the center
1 Portobello mushroom

Warm Vegetable Dishes

QUINOA 1 cup quinoa, 1 c water and tsp salt or vegetable
bullion cube. Soak quinoa for 15 minutes in water. Rinse
1 cup quinoa and drain. Bring water to boil in 2 qt pot. Add quinoa.
1 1/2 cup water Bring to a boil, turn down and simmer with lid on for 15
1/2 tsp salt or 1/2 vegetable bullion cube minutes. Turn off heat and let sit for 5 minutes.
Fluff with a fork and serve.

BROWN RICE 1 c. long or short-grained brown rice and 2 c. water.

1 cup long or short-grained brown rice
2 cups water
Bring water to boil in a 4 qt pan. Add rice and bring to
boil again. Turn down heat and simmer with the lid on
for 45 minutes exactly. Use brown rice when you need a
change from quinoa. Quinoa is less sticky and higher in
protein so a better grain for this month. Have only c
serving at a time.

PORTOBELLO MUSHROOM BAKE

1 large portobello mushroom sliced 1 , 1/2-1 fennel
1 large portobello mushroom root sliced, 1/2 lg. Celery root sliced, salt and olive oil
1/2-1 fennel root (optional).Prepare the baking pan with a light rub of
1/2 large Celery root olive oil if desired, Add the vegetables, sprinkle with salt
Salt and bake at 375* for 30 minutes uncovered.
Olive oil (optional)

BAKED BEETS

organic beets Dice unpeeled, organic beets and bake in a pan lightly
olive oil brushed with olive oil and 1 TBSP of balsamic vinegar.
1 Tbsp balsamic vinegar Bake at 350 for 40-50 minutes until desired softness.

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STEAMED ASPARAGUS Wash lb of asparagus (or do the whole pound if you
will eat it cold the next day). Chop or break o the ends.
1/2 lb of asparagus Steam for 5-10 minutes depending on size and desired
consistency. Do not overcook. Use a steamer or place in
a saucepan with a small amount of water in the bottom.

STEAMED PEAPODS Same as asparagus above.

TANTES GREEN BEANS
12-16 oz French cut green beans frozen
1 tsp summer savory
2 garlic cloves* (optional and if able)
1 Tbsp olive oil* (if you are able)
3/4 cup water
French cut green beans frozen 12-16 oz package, 1 tsp
Summer savory, 2 garlic cloves* (optional and if able), 1
Tbsp olive oil* (if you are able) and c. water. Chop the
garlic cloves and add to 4 quart pot containing c of
boiling water. Add the package of green beans. Crush in
your hand 1 tsp of the summer savory as you add it to
the pot. Stir, cover and simmer for 5-8 minutes, depend-
ing on desired crispness. Do not overcook.

VEGETABLE STIR FRY

1 cup green beans 1 cup sliced green beans, 10 mushrooms sliced, 1 stalk
10 mushrooms celery (sliced on the diagonal), 1 carrot (sliced on the di-
1 stalk celery agonal), 1 cup cubed winter squash-pre-steamed, 1/2-
1 stalk carrot cup water (you can use the water from steaming the
1 winter squash squash), 1 cube Rapunzel vegetarian bouillon cube and
1/2 cup water 10 water chestnuts sliced. Water saut the carrots and
1 cube Rapunzel vegetarian bouillon green beans. Cooks these vegetables halfway then add
10 water chestnuts the mushrooms, bouillon cube and squash. Continue
cooking on low until the vegetables are done.

SAUTEED ZUCCHINI 2 zucchini squash sliced (this is not a starchy vegetable)

and 1 Rapunzel bullion cube. Sautee zucchini squash in a
2 zucchini squash non-stick pan with a little water and bullion. Option
1 cube Rapunzel bouillon Add a few beet greens at the end and cover with a lid for
a few beet greens (optional) 3-4 minutes.

GREEN BEANS AND CARROTS

1 cup carrots 1 c. thinly sliced carrots, 1 c. diagonally-sliced green

1 green beans beans, 1 Rapunzel bullion cube and 1 c. water Simmer
1 cube Rapunzel bouillon in sauce pan until tender.
1 1/2 cup water

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BAKED SQUASH
Slice winter squash such as butternut, acorn or kabocha
winter squash (with the skin on) in half circles about 3/4 inches thick.
Salt Put on a baking pan, salt lightly and put in an oven un-
covered for 30-40 minutes or until soft in a 350* oven.

BAKED SWEET POTATO Scrub an organic sweet potato (not a yam yams are or-
ange or reddish, sweet potatoes are pale orange, almost
1 organic sweet potato white inside)Jab a few times with a knife and bake in ov-
en at 350 for 45 50 minutes.

SUSANS FENNEL BAKE

fennel root Fennel root sliced, 8 mushrooms sliced, cup carrot

8 mushrooms sliced in half and then sliced in thin strips (Julienne style),
1/2 cup carrot 1 cup hot water and one Rapunzel bouillon cube soft-
1 cup hot water ened and tsp dill. Bake in a casserole dish with the lid
1 cube Rapunzel bouillon cube on for 50 min. at 350. Remove the lid and bake for 15
1/4 tsp dill more minutes at 400.

SWEET POTATO SNACKS

2 medium-sized sweet potatoes Wash with a scrub brush 2 medium-sized sweet pota-
toes. Place on a baking sheet in the oven at bake at 350
for 50-60 minutes. Eat of one with salad and another
alone for a snack.

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 Soups
GREEN SOUP
One bunch parsley, 3 medium zucchini lb. green beans
1 bunch parsley and 5 stalks of celery with leaves. Steam together for 8-
3 medium zucchini 10 minutes in large saucepan. Pure in a blender.
1/2 lb green beans
5 stalks of celery

BEET SOUP

5 cups water
2 chopped beets
1-2 cubes Rapunzel bouillon
1/2 juice of lemon
2 Tbsp parsley chopped (optional)
salt and pepper to taste
5c. water, 2 full cups of chopped beets (or 3 medium
beets), 1-2 cubes Rapunzel bouillon, juice of 1/2 lemon,
2 Tbsp. parsley chopped (optional), Salt and pepper to
taste. Simmer the beets for 20-30 minutes or until the
beets are tender. Then add the lemon juice, bouillon
cube, salt and pepper to taste.

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SQUASH SOUP 3 cups winter squash peeled (such as butternut, acorn or
kabocha) and cubed into 1 pieces, 4 cups water and 1
3 winter squash Rapunzel bouillon cube. Simmer all for 30 minutes on
4 cups water low, then blend and season to taste.
1 Rapunzel bouillon cube

LIGHT LENTIL SOUP

4 cups water
1 cup lentils
Simmer the soup with the carrots (sliced), celery (sliced)
1 Rapunzel bouillon cube
and bouillon cube until the lentils are soft. Turn o the
1 medium carrot
burner and add the rest of the ingredients to taste.
1 stalk of celery
1/2 cup chopped parsley
1/2 juice of small lemon
salt and pepper to taste

CREAMY SQUASH SOUP 1 cup cubed and peeled winter squash, 4 cups water, 2
celery stalks sliced, 10 mushrooms sliced,Celery root
1 cup winter squash (peeled and sliced), 5 fresh basil leaves or 1/2 t dried
4 cups water basil,Salt and pepper to taste and 1 Rapunzel bouillon
2 celery stalks cube. In the 4 cups of water simmer the squash for 15
10 mushrooms minutes then put in blender and blend till smooth. Pour
5 fresh basil leaves or 1/2 tsp dried basil back in to the pot. Add the rest of the ingredients except
1 Rapunzel bouillon cube the basil, if fresh. Add this last. Adjust the water accord-
celery root ing to how thick or thin you like your soup.
salt and pepper to taste

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 Desserts and Sweet Treats
PEAR OR APPLE SAUCE 5 or 6 ripe pears or apples (sour apples are best), c
unsweetened pear juice or apple for applesauce,3 or 4
5 or 6 ripe pears or apples fresh dates (pitted and chopped), 2 Tbsp dried currants
1/2 cup unsweetened pear juice or apple for apple- or raisins, - lemon - juiced, 1 tsp cinnamon, -
sauce 1 tsp fresh ginger ( nely grated, optional) and pinch of
3 or 4 fresh dates sea salt (optional). Core, peel and chop pears into a
1/4-1/2 juice of lemon1 heavy saucepan. Add the remaining ingredients and bring
1/2 tsp cinnamon to a boil. Reduce to simmer on low heat for 20 30 min-
1/2-1 tsp fresh ginger (optional) utes. Remove from heat and mash with a potato masher
1/2-1 tsp fresh ginger (optional) for chunky consistency. Blend for a smooth consistency.
pinch of sea salt

BAKED PEARS OR APPLE 134 organic pears or apples, dates-majool or honey, 1 tsp.
cinnamon, 1 cup apple juice and 1/2 cup of water. Core
4 organic pears or apples the fruit and push the pitted dates inside the core.Place
dates- majool or honey the fruit in a baking dish sprinkle the fruit with cinna-
1 tsp. cinnamon mon. Mix the apple juice with the water and pour in to
1 cup apple juice the bottom of the baking dish. Place in to a 350* oven
1/2 cup of water for 45 minutes or until the fruit is soft.

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 Week 1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Upon Waking Upon Waking Upon waking Upon Waking Upon Waking Upon Waking Upon Waking
Cup of filtered hot water Cup of filtered hot water Cup of filtered hot water Cup of filtered hot water Cup of filtered hot water Cup of filtered hot water Cup of filtered hot water
20-30 mins later 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes
3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
3-4 oz fresh grapes 3-4 oz fresh grapes Fresh Vegetable
Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe
Juice
Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack
3-4 oz fresh grapes 3-4 oz fresh grapes Flax Seed Tea Flax Seed Tea Flax Seed Tea Flax Seed Tea Flax Seed

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Lunch Lunch Lunch Lunch Lunch Lunch Lunch
Beets & Greens
2-3 oz fresh grapes 2-3 oz fresh grapes 1/2 c. blended to liquid. Green Soup Green Soup Green Soup Green Soup
Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack
3-4 oz fresh grapes 3-4 oz fresh grapes Fresh Vegetable Beets and Greens 1/4 -
Cucumber Salad Cucumber Salad Cucumber Salad
Juice 1/2 c. with lemon
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
Beets & Greens 1/4 - Green Soup and Green Soup and Green Soup and
2-3 oz fresh grapes 2-3 oz fresh grapes Green Soup Beet Recipe - 1/4 Beet Recipe - 1/4 Beet Recipe - 1/4
1/2 c. blended to liquid.
Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack
grapes - no later grapes - no Fresh Vegetable Juice Fresh Vegetable Juice Fresh Vegetable Fresh Vegetable Fresh Vegetable
than 8pm later than 8pm or Beet Water or Beet Water Juice or Beet Water Juice or Beet Water Juice or Beet Water
 Week 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Upon Waking Upon Waking Upon waking Upon Waking Upon Waking Upon Waking Upon Waking
Cup of filtered Cup of filtered Cup of filtered Cup of filtered Cup of filtered Cup of filtered Cup of filtered
hot water hot water hot water hot water hot water hot water hot water
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe & 1/2 1/2 Papaya 1/2 Papaya 1/2 Papaya
Papaya
Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack
Flax Seed Tea Flax Seed Tea Flax Seed Tea Flax Seed Tea Flax Seed Tea Flax Seed Tea Flax Seed

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Lunch Lunch Lunch Lunch Lunch Lunch Lunch
Debbie's Green Salad Sharmila's Quinoa Jerusalem
Squash Soup Beet Soup Green Soup with Portobellos Celery Root Salad
Salad Artichoke Salad
Cucumber Water Cucumber Water Cucumber Water Cucumber Water Cucumber Water Cucumber Water Cucumber Water
Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack
3-4 oz fresh grapes 3-4 oz fresh grapes Fresh Vegetable Beets and Greens 1/4 -
Juice Cucumber Salad Cucumber Salad Cucumber Salad
1/2 c. with lemon
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
Beets & Greens 1/4 - Green Soup and Green Soup and Green Soup and
2-3 oz fresh grapes 2-3 oz fresh grapes Green Soup Beet Recipe - 1/4 Beet Recipe - 1/4 Beet Recipe -
1/2 c. blended to liquid.
Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack
grapes - no grapes - no Fresh Vegetable Juice Fresh Vegetable Juice Fresh Vegetable Fresh Vegetable Fresh Vegetable
later than 8pm later than 8pm or Beet Water or Beet Water Juice or Beet Water Juice or Beet Water Juice or Beet Water
 Week 3
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Upon Waking Upon Waking Upon waking Upon Waking Upon Waking Upon Waking Upon Waking
Cup of filtered Cup of filtered Cup of filtered Cup of filtered Cup of filtered Cup of filtered Cup of filtered
hot water hot water hot water hot water hot water hot water hot water
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Beet Recipe c. Ginger Apple Beet Recipe c. Ginger Apple Apple and Beet Ginger Apple Beet Recipe
Salad Salad Salad c.
Salad
Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack
Parsley Tea Flax Seed Tea Parsley Tea Parsley Tea Flax Seed Tea Parsley Tea Flax Seed

19
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
Sharmila's Quinoa Celery Root Salad Debbie's Green Salad Sharmila's Quinoa Cooked Beets with Cooked Beets, Green 1/4 - 1/2 Baked
Salad with Portobellos Salad Green Salad Beans and Carrots Squash
Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack
Apple and Celery Light Lentil Soup Jerusalem 1/2 Papaya Cucumber Salad Beet Recipe with Celery Root Salad
Salad Artichoke Salad Sauteed Zucchini
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
- c. Cooked Susan's Fennel Portabello Mushroom Baked Sweet Potato 1/4 - 1/2 Baked Susan's Fennel Bake Vegetable Stir Fry
Bake Bake with c. with Steamed Beet with c. Quinoa or
Quinoa Brown Rice Greens or Zucchini Squash with c. Quinoa Brown Rice
Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe
Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack
Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable
Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea
 Week 4
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Upon Waking Upon Waking Upon waking Upon Waking Upon Waking Upon Waking Upon Waking
Cup of filtered Cup of filtered Cup of filtered Cup of filtered Cup of filtered Cup of filtered Cup of filtered
hot water hot water hot water hot water hot water hot water hot water
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Beet Recipe c. Ginger Apple Ginger Apple Apple and Beet Ginger Apple
Beet Recipe c. c. Beet Recipe
Salad Salad Salad Salad
Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack
Parsley Tea Flax Seed Tea Parsley Tea Parsley Tea Flax Seed Tea Parsley Tea Flax Seed Tea

20
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
Sharmila's Quinoa Light Lentil Soup
Debbie's Green Salad Sharmila's Quinoa Cooked Beets with Cooked Beets, Green Portobello Mushroom
Salad with Portobellos Salad Green Salad Beans and Carrots Bake with Quinoa
Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack Mid-day Snack
Celery Root Salad Jerusalem Steamed Peapods Baked Beets with Steamed Asparagus Baked Pear Beet Recipe c.
Artichoke Salad left-over Quinoa with Quinoa
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
Creamy Squash Susan's Fennel Baked Sweet Potato Vegetable Stir Fry Susan's Fennel Vegetable Stir Fry
Light Lentil Soup and Green Salad
Soup Bake with Quinoa with Quinoa Bake with Quinoa with Quinoa
Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe c. Beet Recipe
Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack Evening Snack
Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable
Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea