Recipe for Dr. Sandy’s Golden Shake

Ingredients
1 cup almond milk
1 egg or 1 avocado
1 banana (**skip if diabetic**)
1 tsp pumpkin seeds
1 tsp flax seed
1 tsp crushed almonds
1 pinch turmeric
1 pinch cardamom
Directions
Combine all ingredients and blend until well mixed.

Vegan Meal Plan

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast
Dr Sandy’s Golden Smoothie
(omit egg) Oatmeal with berries
Dr Sandy’s Golden Smoothie
(omit egg) Avocado Toast
Dr Sandy’s Golden Smoothie
(omit egg) Whole wheat toast + almond butter
Dr Sandy’s Golden Smoothie
(omit egg) Avocado Toast
Dr Sandy’s Golden Smoothie
(omit egg) Breakfast Quinoa Bowl with Banana
Dr Sandy’s Golden Smoothie
(omit egg) Oatmeal with berries
Dr Sandy’s Golden Smoothie
(omit egg) Whole wheat toast + peanut butter
Mid Morning
Berries
Few walnuts
Watermelon
Few pumpkin seeds
Trail mix(nuts/ seeds/ dried fruit)
Berries
Few walnuts
Watermelon
Few almonds
Trail mix(nuts/ seeds/ dried fruit)
Fresh cut veggies with hummus
Few pecans
Lunch
Curried chickpeas
½ cup couscous
Green Salad
Veggie Burger
Hummus
Green Salad
Avocado Salad Sandwich
Lentil soup
Green Salad
Home cooked lentils curry
½ cup quinoa
Green Salad
Kale, Avocado & Black Bean Burrito Bowl
Hummus
Green Salad
Veggie Stir-fry
Steamed Asparagus½ cup quinoaGreen Salad
Kale & White bean Soup
Steamed Broccoli
Hummus
Green Salad
Evening snack
Celery sticks with almond butter
1 avocado
Red peppers, cucumbers and hummus
Few cashews and pumpkin seeds
Trail mix(nuts/ seeds/ dried fruit)
1 avocado
Carrot sticks with sunflower seed butter
Trail mix(nuts/ seeds/ dried fruit)
Celery sticks with few walnuts
Dinner
Zucchini Pasta
Steamed asparagus
Green Salad
Lentil Soup
Mushroom & Broccoli Stir fry
1/2cup couscous
Green Salad
Curried Green Beans
½ cup brown rice
Green salad
Veggie Burger
Steamed Asparagus
Green Salad
Grilled Veggie Kebobs
½ cup couscous
Green Salad
Veggie Quesadilla
1 cup broccoli
Green Salad
Chickpea Curry
½ cup quinoaSpiced Roasted CauliflowerGreen Salad

Non Vegetarian Meal Plan

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast
Dr Sandy’s Golden Smoothie
Scrambled egg with asparagus, tomatoes, spinach
Dr Sandy’s Golden Smoothie
Avocado Toast with  egg
Dr Sandy’s Golden Smoothie
Whole wheattoast + almond butter
Dr Sandy’s Golden Smoothie
2 boiled eggs
Dr Sandy’s Golden Smoothie
Breakfast Quinoa Bowl with Banana
Dr Sandy’s Golden Smoothie
Oatmeal with berries
Dr Sandy’s Golden Smoothie
Whole wheat toast + peanut butter
Mid Morning
1 cup Berries
Few walnuts
Fresh cut Water   melon
Few pumpkin seeds
Trail mix (nuts/seeds/ dried fruit)
Berries
Few walnuts
Fresh cut watermelon
Few almonds
Trail mix (nuts/seeds/ dried fruit)
Fresh cut veggies wit hummus
Few pecans
Lunch
Baked Chicken & Veggies
Green Salad
Salmon with spinach red pepper and guacamole
Green Salad
Grilled chicken with arugula, tomatoes and mustard
Green Salad
Broiled fish with red pepper and Brussels sprouts
Green Salad
Sautéed Turkey Cutlets with cabbage
Green Salad
Chicken stew with kale onions carrots and mushroom
½ cup quinoa
Green Salad
Grilled Chicken Quesadilla with Guacamole
Green Salad
Evening snack
Celery sticks with almond butter
1 avocado
Red peppers, cucumbers and hummus
Few cashews and pumpkin seeds
Trail mix (nuts/seeds/ dried fruit)
1 avocado
Carrot sticks with sunflower seed butter
Trail mix (nuts/seeds/ dried fruit)
Celery sticks with few walnuts
Dinner
Turkey Burger with
Green Salad
Baked Chicken Steamed Asparagus
Green Salad
Lemon Herb Fish
Roasted veggies
Green salad
Chicken Fajitas
Green Salad
Grilled Shrimp  & Veggie Kebobs
½ cup Couscous
Green Salad
Grilled Chicken Breast
1 cup broccoli
Green Salad
Grilled Fish with Asparagus
Green Salad