PATIENT’S GUIDE TO CHRONIC DISEASE SELF MANAGEMENT WITH EXERCISE AND DIET
Sample Eating Plan
When creating a sample meal plan geared toward managing chronic pain there are a few special considerations we must take:
Try to eliminate all of the night shade vegetables for the first month.
Limited Dairy and Wheat products for the next month.
fish oil capsules daily or one tablespoon of flax seed oil (which will help decrease inflammation).
Monday-1/2cup Yogurt with berries
Tuesday- one egg yolk 1 egg white omelet and 1 wrap with mushrooms and vegetables
Wednesday-1 package instant oatmeal with 10-12 of almonds
Thursday- 1/2 cup of almond milk with whole grain cereal and blueberries (add flax powder 2 tbsp)
Friday-3/4cup of cereal (kashi) with 1/2 cup soy milk
Saturday- Fruit salad with 1 small active yogurt
Sunday- 2 slices pemeal bacon with 1 cup of fruit and 1 slice rye toast (no butter)
Snack 1: try to alternate the snacks
1-Apple with 8 almonds
3-1 Activia yogurt or any yogurt that contains probiotics 125ml
5-1 apple with 1 tsp of almond butter
6-1 Cup raw vegetables with 1/4 cup plain yogurt or hummus
Lunch: (4-5 oz of protein = palm of hand)
Monday-4 oz of turkey breast 1/2 Sweet Potatoes with 1 cup green vegetables
Tuesday-1 med wrap with 4 oz of ground chicken breast/turkey and mixed greens
Wednesday- 4 oz of chopped ham or chicken breast with homemade cabbage salad (red cabbage lemon juice and 2 tbsp of olive oil)
Thursday- Salad with 4 oz tuna (small can or 1/2 large can) with 1 row of brown rice crackers
Friday-1/2 cup of quinoa with tomato sauce and 4 oz of lean protein and 1 cup green beans
Saturday- extra lean ground beef stir-fry with sprouts, carrots, peppers, mushrooms and broccoli
Sunday- Salad with 4 oz of lean protein or tofu
Monday-1 cup of broth based vegetable soup with 4 oz of grilled chicken breast and ½ sweet potatoes
Tuesday-4 oz of lean protein with 1 cup of green vegetables
Wednesday-4 oz of roasted chicken with unlimited vegetables (carrots, onions, sweet potatoes, zucchini)
Thursday Chicken breast stir-fry with low sodium soya sauce and any vegetables you want and 1 cup of brown rice.
Friday-4 oz of lean protein with spinach strawberry salad and 1/4 cup sunflower seeds
Saturday- 5 oz of tilapia with dill lemon and olive oil baked with 1 cup asparagus and 1 cup of mixed greens salad
Sunday- 1 cup of homemade soup with 4 oz of lean protein and salad
Tea with no sugar
1 hard- boiled egg 2 times per week
Coffee once per day
· Carbohydrate choices are brown rice, sweet potato, quinoa, beans
· * Night snacks only if really hungry (you don’t need them everyday)
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