Mark's Daily Menu

[Mark Cooper]

5:00 am
Water

1st Meal
10:00 am - 10:45 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g California Mix
227g Spinach
3 Small Potatoes
1½ Cups Cooked Lentils
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

2nd Meal
5:45 pm - 6:30 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Macaroni & “Cheez” Primavera w/ Peas, Broccoli, & Cauliflower, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper, 1 Tbsp Nutritional Yeast.
2 Cups Mixed Berries
1 Banana
1 Apple

[Mark Cooper]

5:00 am
Water

1st Meal
10:00 am - 10:45 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
3 Small Potatoes
1½ Cups Cooked Lentils
Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.
1 Apple

4:45
2 Cups Mixed Berries
1 Banana
1 Apple

2nd Meal
5:15 pm - 6:00 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Illinois Street Cafe Vegetable Soup, Brussels Sprouts, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper, 1 Tbsp Nutritional Yeast.

[Mark Cooper]

5:00 am
Water

1st Meal
Noon - 12:45 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
411g Diced Tomatoes (NSA)
397g Crushed Tomatoes (NSA)
454g California Mix
227g Mixed Greens
1 Cup Old Fashioned Oats / 1.5 Cups Water
1½ Cups Cooked Lentils
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

2 Apples
1 Cup Mixed Berries
1 Cup Pineapple
1 Banana

3:15
5 Oat Clusters (just Oats, Banana, Applesauce, Cinnamon, Vanilla baked)

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
UC Davis Jambalaya, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper, 1 Tbsp Nutritional Yeast.

2 Apples
1 Cup Mixed Berries
1 Cup Pineapple
1 Banana

Jambalaya Recipe https://ucdintegrativemedicine.com/recipes/vegan-jambalaya/

[Mark Cooper]

5:00 am
Water

1st Meal
11:45 am - 12:45 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g California Mix
227g Mixed Greens
2 medium Sweet Potatoes
½ Cup Red Lentils / 1½ Cup Water
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

1 Apple
1 Cup Mixed Berries
1 Cup Pineapple
1 Banana

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Lentil Soup, Green Beans, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

1 Apple
1 Cup Mixed Berries
1 Cup Pineapple
1 Banana

Lentil Soup Recipe (omit olive oil and salt) https://www.epicurious.com/recipes/member/views/french-lentil-soup-with-tarragon-and-thyme-1256643#

[Mark Cooper]

5:00 am
Water

1st Meal
8:15 am - 8:45 am
1 Apple
1 Cup Old Fashioned Oats / 2 Cups Water
1 tsp flaxseed
2 Bananas
1 Cup Mixed Berries
¼ tsp each Cardamom, Nutmeg, Cinnamon
Drizzle of Molasses
1 Cup Pineapple

2nd Meal
1:00 pm - 1:45 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
2 medium Sweet Potatoes
¾ Cup Cannellini Beans, ¾ Cup Black Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

3rd Meal
5:15 pm - 6:00 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Black Beans, Rice, California Mix, Spiked “Sour Cream”, Salsa, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

Spiked “Sour Cream” recipe https://www.forksoverknives.com/recipes/spiked-sour-cream/

[Mark Cooper]

5:00 am
Hot Water

1st Meal
8:45 am - 9:15 am
1 Apple
½ Cup Old Fashioned Oats / 1 Cup Water
1 tsp flaxseed
2 Bananas
1 Cup Mixed Berries
¼ tsp each Cardamom, Nutmeg, Cinnamon
1 Cup Pineapple

2nd Meal
12:15 pm - 1:00 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
2 small Potatoes
¾ Cup Black Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

3rd Meal
5:15 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Penne Primavera w/ California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper, 1 Tbsp Nutritional Yeast.
1 Apple

[Mark Cooper]

5:00 am
Hot Water

1st Meal
Noon - 12:45 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g California Mix
170g Kale
2 medium Potatoes
¾ Cup Cannellini Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp ginger, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.
1 Apple

4:15
1 Cup Mixed Berries
1 Cup Pineapple

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Rice, Black Beans, California Mix, Spiked “Sour Cream”, Salsa, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
1 Apple

[Mark Cooper]

5:00 am
Hot Water

8:30
1 Apple
1 Cup Mixed Berries
1 Cup Pineapple
3 Bananas
2 Apples

1st Meal
Noon - 12:45 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g California Mix
170g Kale
2 medium Sweet Potatoes
¾ Cup Cannellini Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp ginger, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

4:30
1.5 Cups Pineapple
1 Cup Mixed Berries
2 Bananas

3rd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Jambalaya, Brussels Sprouts, Salsa, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

[Mark Cooper]

5:00 am
Hot Water

1st Meal
9:00 am - 9:30 am
1 Apple
½ Cup Old Fashioned Oats / 1 Cup Water
1 tsp Flaxseed
1 Cup Mixed Berries
1 Cup Pineapple
2 Bananas
2 Tbsp Kasha
¼ tsp each Cardamom, Nutmeg, Cinnamon
Drizzle of Molasses
1 Apple

2nd Meal
12:15 pm - 1:00 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
2 medium Sweet Potatoes
¾ Cup Cannellini Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp ginger, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

3rd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Red Lentil Chili, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper, 1 Tbsp Nutritional Yeast.
1 Apple

[Mark Cooper]

5:00 am
Hot Water

1st Meal
10:30 am - 11:15 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Peeled Plum Tomatoes (NSA)
454g California Mix
227g Spinach
3 small Potatoes
1½ Cups Red Lentil Chili
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Ginger, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

1:00 pm - 1:30 pm
1 Apple
2 Cups Mixed Berries
2½ Cups Pineapple
7 Bananas

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 2 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Easy Black Bean Salad, Mashed Potatoes, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

[Mark Cooper]

5:00 am
Hot Water

1st Meal
9:00 am - 9:15 am
Apple
¾ Cup Old Fashioned Oats / 3 Cups Water
2 tsp Flaxseed
1 Cup Mixed Berries
1 Cup Pineapple
¼ tsp each Cardamom, Nutmeg, Cinnamon

2nd Meal
1:15 pm - 2:00 pm
Salad - 3 cups Lettuce, 2 Medium Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g California Mix
170g Kale
3 small Potatoes
1 Cup Easy Black Bean Salad
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Ginger, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.
1 Apple

3rd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 2 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Red Lentil Chili, Cauliflower, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper
1 Apple

[Mark Cooper]

5:00 am
Hot Water

1st Meal
8:00 am - 8:30 am
1 Apple
1/2 Cup Whole Grain Mix / 1½ Cups Water
2 tsp Flaxseed
1 Cup Mixed Berries
1 Cup Pineapple
¼ tsp each Cardamom, Nutmeg, Cinnamon
1 Tbsp Kasha

2nd Meal
1:00 pm - 1:15 pm
Salad - 3 cups Lettuce, 2 Medium Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g California Mix
170g Kale
3 small Potatoes
1 Cup Easy Black Bean Salad
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Ginger, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.
1 Apple

3rd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 2 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Alu Gobi, Rice, Green Beans, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper

[Mark Cooper]

Today was a bit of a mess, and I didn't log my meals very effectively - going from memory

8:00 am
Brown Rice Porridge with Apple, Banana, Pineapple, Mixed Berries, Brown Sugar, Molasses & Soy Milk

Noon
Alu Gobi, Rice, Broccoli

2:00 pm
Ezekiel Bread, Jif Peanut Butter Powder, Soy Milk
Oatmeal

6:00 pm
Raspberry Sorbet

[Mark Cooper]

1st Meal
2:45 pm - 3:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g California Mix
227g Spinach
3 small Potatoes
1 Cup Easy Black Bean Salad
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Ginger, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

[Mark Cooper]

1st Meal
10:30 am - 11:15 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 2 tsp Mrs. Dash, 1 tsp Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
3 small Potatoes
1 Cup Cannellini Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Ginger, 1 tsp Turmeric, ½ tsp Black Pepper, 1 Tbsp Mrs. Dash, 1 tsp Hot Pepper.

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 2 tsp Mrs. Dash, 1 tsp Hot Pepper.

Wicked Mushrooms, Rice, Brussels Sprouts, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
1 Cup Pineapple
1 Cup Mixed Berries