MENU FOR 1 FULL DAY XNatura

BREAKFAST: OMELETTE WITH MUSHROOMS, SPINACH, FRUIT

MINCED WITH YOGURT
INGREDIENTS:
• 2 eggs
• Mushrooms
• Greek yogurt
• Drink: vegetable juice
M2
• Spinach *You can add 1 protein shake to your breakfast
• Strawberries *You can replace your breakfast with 1 protein
shake

PREPARATION:
Beat the eggs, add the vegetables, put olive oil in a hot pan.
coconut, make the omelet, accompany breakfast with a
vegetable juice.

FOOD: ROASTED MEAT WITH SALAD AND CHILAQUILES

INGREDIENTS:
• Serrano chili to taste
Beef or turkey
• White cheese to taste (grated)
Salad (lettuce, chard, spinach,
• 10 chopped almonds
kale, grated carrot)
• Drink 1 glass of Jamaican water without
Totopos or Susalia tortilla
sugar, or sweetened with a crushed natural
Green tomato
Stevia leaf
PREPARATION:
Heat 1 tablespoon of oil in a large frying pan and begin to fry the tortillas until golden and
crispy. Drain the tortillas on paper towels. Repeat the process with the rest of the tortillas.
Wipe the pan with a paper towel, lower the heat to medium, and add 1 tablespoon of oil.
Add the sauce and cook for 5 minutes. Add the Epazote and season the sauce with salt.
Carefully add the tortillas to avoid breaking them. Serve accompanied with crumbled
cheese, cream or Greek yogurt, add a few slices of avocado.

DINNER: AVOCADO STUFFED WITH QUINOA WITH SALAD

INGREDIENTS:
• two avocados • Drink 1 cup of green tea
• Quinoa • 2 fresh, peeled shrimp
• Salad (arugula, cucumber, apple • 4 sprigs of cilantro and grated green
parsley)
• sunflower seeds

PREPARATION:
Wash the quinoa under cold running water for a few minutes, toast or sauté the
seeds before cooking. The seeds should be rubbed gently and then drained. Heat
the water with salt. Once the water starts to boil, add the quinoa, let it cook for
about 15 minutes, over medium heat, in a covered pot, once cooked, let it drain in
a fine strainer. Cut and finely chop the vegetables, add them to the quinoa, also
add the sunflower seeds to the flesh of the avocados, use the peels to serve and
decorate with the shrimp, cilantro and chopped parsley.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
MENU FOR 1 FULL DAY XNatural
Recipes to make your DIET 3x1

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural
BREAKFAST: STUFFED APPLES
INGREDIENTS:
• 2 green apples
• feta cheese
• Chopped lettuce
• Chopped almonds (10)
• 100 gr. cottage cheese
• ½ chopped cucumber
• Drink. 1 cup of hot water with 1 tbsp. maca tureen
*You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein shake

PREPARATION:
Remove the filling from the apples, make a salad with feta cheese, finely chopped lettuce, chopped almonds,
half a chopped cucumber and cottage cheese.

LUNCH: GRILLED BREAST WITH CHEESE LASAGNA

INGREDIENTS:
• 1 breast
• 300 gr. mozzarella cheese
• 300 gr. parmesan cheese
• 300 gr. cottage cheese
• 2 red bell peppers

PREPARATION:
Grill the breast, preheat the oven to 180°C. Cook the lasagna in boiling
salted water for 8 minutes or until soft on the outside and firm on the
inside (“al dente”). Drain and place on a piece of aluminum foil,
uncovered, to cool. Mix the cottage cheese with the Parmesan cheese,
eggs, salt and pepper in a medium bowl. Heat the oil in a medium
saucepan over medium heat and sauté the garlic for 2 minutes. Add the
pasta sauce and oregano. Cook, stirring occasionally, until the sauce is completely heated,
between 2 and 5 minutes. For the skewers, arrange mushrooms, white cheese and chopped
bell pepper on skewer sticks, place them on the grill.

DINNER: PUMPKINS STUFFED WITH CHEESE

INGREDIENTS:
• 5 Pumpkins
• 250 gr. ground beef
• 200 gr. cheese (feta, manchego or Oaxaca)
• 1 finely chopped tomato
• Coriander and parsley cut and finely chopped
• 1 glass with green juice (250 ml)

PREPARATION:
Cook the pumpkins for 4 minutes, salt, pepper the meat, mix
with the tomato, cilantro and parsley, put in a hot pan with
coconut oil and fry until the meat is cooked, at the end place
the feta cheese cut into small squares. , cut the pumpkins in
half, remove the contents and fill them, accompany with a
green juice (250 ml glass).

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural
BREAKFAST: CHORIZO QUESADILLA WITH SALAD
INGREDIENTS:
• 200 gr. cheese to taste
• 2 eggs
• Chorizo to taste
• Finely chopped cilantro and parsley to taste
• You can add 1 protein shake to your breakfast
• You can replace your breakfast with 1 protein shake

PREPARATION:
Prepare an omelet with properly beaten eggs, add the mixture to the preca
pan. slowed with coconut oil, add the chorizo, once the egg has been
cooked perfectly, place it on a plate, place the chorizo and cheese in the
pan so that they melt together, chop lettuce, arugula, kale and celery salad.
Accompany them with a susalia omelette

LUNCH: GRILLED SPREADER WITH GREEK STYLE SALAD AND WILD RICE
INGREDIENTS:
• 1 Grilled Snapper Salad: • Juice of 1 lemon
• ¼ cup yogurt • 200 gr. feta cheese
• 1 handful of finely • 1 cucumber finely
chopped cilantro and chopped
parsley • ½ avocado cut into thin
slices
PREPARATION:
Cook the red snapper on the grill, season with salt and
pepper and add ¼ cup of orange juice, mix the yogurt,
cilantro and parsley, with the lemon juice, the cucumber,
the 200 g of feta cheese, cook the wild rice in chicken broth
with salt to taste and place the avocado slices when serving
to accompany a cucumber water with a touch of mint.

DINNER: VEGETABLE SALAD

TOASTS WITH CHEESE AND
SHREDDED CHICKEN
INGREDIENTS:
• 1 toast
Salad:
• Finely chopped lettuce
• Juice of ½ lemon
• shredded chicken
• Cream or Greek yogurt
• Squared or grated feta cheese

PREPARATION:
Mix all the ingredients perfectly and serve.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural
BREAKFAST: TORTILLA ROLL WITH CHEESE, AVOCADO, CHICKEN
INGREDIENTS:
• 2 eggs • ½ cup chopped chorizo
• 2 tbsp. Of olive oil • ½ avocado
• 2 cloves of garlic • Salt and pepper to taste
• 1 tbsp. chopped fresh parsley • 1 cup of black or maca tea
• 1 tbsp. chopped fresh cilantro • 1 slice of black bread
• 1 tbsp. coconut oil for cooking *You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein
• ½ cup mozzarella, feta and white shake
cheese
PREPARATION:
Beat the eggs, make an omelet in the preheated pan with coconut oil,
add the garlic, parsley, and cilantro, the cheeses, the chorizo and
season with salt and pepper. Make an egg omelette, roll it up and
accompany it with a cup of black tea, or maca and a slice of black bread
or fiber, accompany it with a cup of black tea or maca.

FOOD: FISH BURGERS WITH SALAD

AND
INGREDIENTS: GUACAMOLE
• 400gr. fish to taste
• 1 lemon
• ½ tbsp. fennel
• 1 tbsp chopped fresh parsley
• 1 chive
• Salt and pepper to taste

PREPARATION:
Mix all the ingredients and make the burgers, place them in a hot pan
with coconut oil and fry them. Serve with a salad with red bell pepper,
cucumber, white cheese, cut all the ingredients into small squares, mix
and serve with guacamole, add 1 avocado to the processor with ½ cup
of Greek or natural yogurt, salt, pepper and process, serve in the salad.

DINNER: STUFFED PORTOBELLO

INGREDIENTS:
• 2 Portobello
• 1 cup of cottage cheese
• finely chopped spinach
• 1 celery finely chopped
• 200 gr. fresh tuna

PREPARATION:
Grill the portobellos and mix all the other ingredients, place the filling
in the portobellos and serve.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural
BREAKFAST: CHEESE TACOS WITH SALAD AND JELLY
OF FRUITS
INGREDIENTS: • Grenetina Knox
• Egg tortilla • 4 tbsp. level honey tureens
• 3 eggs • Chai Tea with Matcha Dealthy
Food
• mozzarella cheese (NaturalSlim)
• 1 cup finely chopped spinach *You can add 1 protein shake to your breakfast
• 1 cup finely chopped celery *You can replace your breakfast with 1 protein
shake

PREPARATION:
Beat 3 eggs and place the mixture in a preheated pan with coconut oil
to make the omelet, add the celery, spinach and cheese cut into finely
chopped squares. For the gelatin, prepare it with Knox natural gelatin, strawberries and honey.

FOOD: TURKEY OR BEEF MEDALLIONS WITH YOGURT SAUCE

AND RAW VEGETABLES
INGREDIENTS:
• 2 carrots
• 1 red pepper
• 1 green pepper
• 2 sticks of celery
• 1 cucumber
• 250 ml Greek yogurt
• ½ lemon (the juice)
• 1 tbsp. Of olive oil

PREPARATION:
Prepare the turkey or beef medallions on the grill, for the yogurt
sauce, place yogurt, lemon juice, chopped parsley, salt and pepper
on a bowl. Mix well.

DINNER: CHEESE SANDWICH WITH CHICKEN

INGREDIENTS:
• 2 roasted nopales
• ¼ spinach
• 200gr. alfalfa sprouts
• 200 gr. of feta cheese
• 200 gr. panela or white cheese
• 200 gr. sliced mushrooms
• ¼ sliced tomato

PREPARATION:
Roast the nopales, make a sandwich with all the ingredients, the nopal will
be used as tapas.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural
BREAKFAST: SCRAMBLED EGG WITH VEGETABLES AND CHEESE
INGREDIENTS:
• 2 eggs
• ¼ pumpkins
• ¼ green and red bell pepper
• 200 gr. feta cheese
• Salt and pepper to taste
• You can add 1 protein shake to your breakfast
• You can replace your breakfast with 1 protein shake

PREPARATION:
The pumpkins are finely chopped, the chili is cut into long, finely
thin strips, the feta cheese is added, accompanied with a cactus or
corn tortilla.

LUNCH: BREAKED FISH FILLET WITH SALAD

AND BROWN RICE
INGREDIENTS:
• 2 fish fillets
• 3/4 cup glucotein
• Red brown rice
• Salt and pepper to taste
• Coconut oil for frying
• Lettuce, red cabbage, cucumber and grated carrot
salad

PREPARATION:
Season the glucotein, bread the fillets with the mixture,
place them in the preheated pan with coconut oil and fry
them, place the vegetable salad

DINNER: CHEESE CREPE WITH AVOCADO SALAD

INGREDIENTS:
• 1 cup almond flour • 200 gr. Philadelphia
• 200 gr. mozzarella cheese cheese
• 200 gr. feta cheese • 1 cup with green tea

PREPARATION:
Sift the almond flour into a bowl, make a hole in the center of the flour and stir
slowly, add a little almond milk, mix until you obtain a soft dough. Add the olive
oil until everything is well mixed. Refrigerate for approximately 5 minutes, put a
little oil in a non-stick frying pan and heat over medium-high heat. Distribute the
oil so that a thin layer is created that completely covers the base of the pan,
distribute, with a ladle, a little of the mixture, turning it so that it covers the
bottom of the pan. Once the dough begins to curl up at the edges, flip the crepe
with a spatula. Once the crepe is made, place the cheeses, remove it from the
pan and serve.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural
BREAKFAST: SCRAMBLED EGGS WITH BACON AND HOTCAKES
INGREDIENTS: • 1 teaspoon vanilla extract
• 1/2 cup Dealthy Food coconut flour • a pinch of salt
(NaturalSlim) • 1-2 tablespoons of butter
• 1/3 cup almond flour • Natural honey
• 1 1/2 teaspoons baking powder • 2 fried eggs with bacon
• 4 eggs • Chai Tea with Matcha Dealthy
• 1 tablespoon coconut oil, melted Food (NaturalSlim)
• 1/3 cup coconut drink *You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein
PREPARATION: shake

In a large bowl, whisk together the

coconut flour, almond flour, baking powder and salt, then slowly beat in the eggs, coconut oil, milk and vanilla.
Blend until smooth. If it feels a little dry add more milk until it reaches the desired consistency, heat a large
frying pan over medium heat. Add the butter and let it melt, then add tablespoons of the mixture. Cook the
mixture on each side for about a minute until it turns golden brown. Spread with butter and add honey to taste.
Serve with 2 fried eggs with bacon and a chai tea with matcha.

FOOD: CHICKEN CONSOMÉ WITH VEGETABLES AND MEDALLIONS

INGREDIENTS: • 2 medallions
• ¼ chicken wings • ¾ cup of glucotein for breading
• ½ cup finely chopped celery • 1 tomato sliced
• 100 gr. chopped cilantro • ½ cup of watercress
• 50 gr. dry tortilla in small strips • Juice of 1 lemon
or pork rinds • 1 garlic
• ½ cup finely chopped avocado • Salt and pepper to taste
PREPARATION:
Place garlic and onion in a pot of water, a pinch of salt and bring to a boil, when it comes
to a boil, place the chicken wings, a sprig of aromatic herbs, let it cook, turn off and
serve with the tortilla, cilantro and avocado.
BREAKED TURKEY
Bread the medallions with glucotein and season with salt and pepper, fry in a pan with coconut oil, accompany with the
tomato slices, watercress, lemon juice and olive oil to taste.

DINNER: MACHACA BURRITOS WITH MEAT AND EGG

INGREDIENTS:
• 3 eggs
• ¼ shredded beef
• 1 chopped tomato
• 2 bell peppers
• 2 tortillas made with almond flour
• Sauce to taste
• Salt and pepper to taste
PREPARATION:
Prepare almond flour tortillas, place the shredded meat, tomato, bell pepper, salt
and pepper, in a hot pan with coconut oil, fry and place the mixture on the almond
tortilla, roll up the burrito, cut into half and serve. Accompany it with sauce to
taste.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: BOWL OF SEEDS WITH FUTAS

INGREDIENTS: • 20 gr. sunflower seed
• 20 gr. hemp • 1 cup of strawberries
• 20 gr. sunflower seeds • 4 fresh blueberries
• 20 gr. of almonds • Dealthy Food Organic Pure Matcha Tea (NaturalSlim)
• 20 gr. castile walnut You can add 1 protein shake to your breakfast
You can replace your breakfast with 1 protein shake

PREPARATION:
Mix all the ingredients and enjoy.

FOOD: GRILLED SALMON WITH SAUTEED VEGETABLES

AND BASIL PESTO

INGREDIENTS:
• 200 gr. of asparagus
• 1 finely chopped tomato
• 1 seeded cucumber finely chopped
• 1 or 2 stalks of celery, finely chopped
• Salt and pepper to taste

PREPARATION:
Season the grilled salmon with salt and pepper, fry it on the grill with
the other ingredients and serve. Accompany it with a glass of
simple ice water, add some slices of cucumber with mint and
enjoy.

DINNER: AVOCADO STUFFED WITH STARRED EGG

INGREDIENTS:
• 2 avocados
• 2 eggs
• Salt and pepper to taste

PREPARATION:
Place the fried egg inside the avocado, you can add salt, pepper, small
pieces of mini sausages, bacon or ham, put it in the oven, preheated to
180°C for 12 minutes.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: SCRAMBLED EGGS WITH VEGETABLES

AND GRILLED
INGREDIENTS: CHEESE
• 2 eggs
• 200 gr. sliced panela cheese
• 1 cucumber sliced • 100 gr. of mushrooms
• 1 tomato sliced • ¼ cup chopped chives
*You can add 1 protein shake to your breakfast
• 1 radish sliced *You can replace your breakfast with 1 protein
shake

PREPARATION:
Prepare the fried eggs in a hot pan
with coconut oil, place the cheese and
pumpkins in the same pan or on a
griddle, serve all the ingredients on a
plate and enjoy.

LUNCH: GRILLED BREAST WITH RED BROWN RICE

AND SALAD• ½ green bell pepper
INGREDIENTS: julienned
• 1 grilled breast • 1 tomato chopped into
wedges
• 1 cup of brown rice
• 2 cups of water
• ½ onion
• 1 garlic
• ½ yellow bell pepper julienned

PREPARATION:
Cook the grilled breast, in a saucepan add the perfectly washed rice until
it turns golden brown, meanwhile, blend the tomato, garlic and onion with a little salt,
add a tablespoon of coconut oil to the rice saucepan. , sauté for 1 minute and add the
blender mixture, place a sprig of cilantro, parsley, Himalayan salt and pour everything
into the pressure cooker, cover and let cook for 20 to 30 minutes, let it cool a little,
serve on a plate with the breast, the kale, the bell pepper and the tomato, enjoy.

DINNER: SUSHI ROLLS

INGREDIENTS:
• 1 cucumber
• 1 cup of tuna
• ¼ cup celery
• ¼ cup carrot
• ¼ cup avocado
• ¼ cup finely chopped cilantro
• ¼ cup finely chopped parsley

PREPARATION:
Wash and disinfect the cucumber correctly, cut one of the ends,
remove the seeds with the help of a spoon, mix all the other
ingredients and fill the cucumber, cut slices and that's it.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: EGG OMELETTE

INGREDIENTS:
• 2 eggs
• 1 chopped chive
• 100 gr. chopped cilantro and parsley
• Golden Milk (golden milk with matcha) Dealthy Food (NaturalSlim)
v*
*You can add 1 protein shake to your breakfast .
*You can replace your breakfast with 1 protein shake

PREPARATION:
Beat the eggs, place the mixture in a hot pan with coconut oil, add the chopped chives with the finely
chopped cilantro and parsley, shape it into a tortilla, on both sides, serve and accompany it with your favorite
ingredients, you can use as a quesadilla or taco.

FOOD: GARDENER BREAST

INGREDIENTS:
• 1 boiled egg
• 1/2 cup wild rice
• 50 gr. of asparagus
• ¼ cup chopped pumpkins
• 4 artichokes

PREPARATION:
Season the breast with salt and pepper, fry on the grill along with the
asparagus, artichokes and pumpkins, cook with wild rice

DINNER: SANDWICH
INGREDIENTS:
• 1 tomato
• 200 gr. panela cheese
• ¼ cup watercress
• ¼ cup lettuce
• 200 gr. ground beef
• Olive oil
• Salt and pepper to taste

PREPARATION:
Fry the ground beef with salt and pepper to taste in a hot pan with
coconut oil, place all the ingredients in a sandwich shape and enjoy

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: LETTUCE ROLLS

INGREDIENTS:
• 250 gr. ground beef
• 200 gr. panela cheese
• 150 gr. feta cheese
• 150 gr. mozzarella cheese
• 25 gr. of almonds
• 25 gr. of nuts
*You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein shake

PREPARATION:

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

Fry the meat with salt and pepper to taste, once ready add the cheeses to make a crust, serve on lettuce with
chopped almonds and walnuts, make rolls with your lettuce and enjoy.

DINNER: BREAST SANDWICH

INGREDIENTS:
• 1 breast to roast
• 200 gr. cottage cheese
• 200 gr. lettuce with tomato
• 50 gr. chopped chives

PREPARATION:
Season the breast with salt and pepper, add powdered herbs and prepare
the sandwich with the cottage cheese, lettuce and tomato, decorate with a
little cottage cheese and chives.

FOOD: STEAK WITH TOFU

INGREDIENTS:
• 1 fillet
• 300 grams of hard tofu
• 400 grams of mushrooms
• 12 cherry tomatoes
• 1 pinch of garlic powder
• 1 tbsp. Of olive oil
• Scented herbs a small sprig
• aluminum foil

PREPARATION:
Place the fish on a sheet of aluminum foil,

spinach, herbs of sm th mushroom

garlic, salt and pepper to taste and the juice of ½ lemon, wrap ell, your
e s, sheet of
aluminum foil like an envelope, place it in a pot with a lid, let it cook, and accompany
it with a watercress salad, with lettuce, cherry tomatoes cut into halves, the tofu cut
into squares and season with the olive oil

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: GRILLED EGGS

INGREDIENTS:
• 350-400 grams of mushrooms
• 3 garlic cloves
• 2 sprigs of rosemary
• freshly ground black pepper
• 2 eggs
• Sea or Himalayan salt
• Coconut oil
*You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein shake

PREPARATION:
Heat the griddle, beat the eggs, chop the garlic cloves, mix the
ingredients, add the ground pepper and sea or Himalayan salt, put
them on the griddle, once everything is cooked, serve on a plate and place the sprigs of rosemary

FOOD: ZUCCHINI
INGREDIENTS:
• 300-400 grams of zucchini • 6-8 fresh mint or basil leaves
• 2 ripe avocados • 2 cups of cherry tomatoes (to
• 300 gr. ground beef accompany)
• 2-3 tablespoons extra virgin olive • Salt to taste
oil • Parmesan cheese to taste

PREPARATION:
Place the avocados, mint along with the olive oil and salt in a blender glass or
food processor. Blend until the mixture is creamy. With the help of a spiralli or
a julienne peeler, make the zucchini spaghetti. In a frying pan over medium
heat, place the cherry tomatoes cut into halves, the ground beef, salt and
pepper. Cook for a few minutes on each side, until fried. Regarding spaghetti,
it can be eaten raw, pan-fried or steamed. Mix the spaghetti with the avocado
cream and divide between two plates. Spread the cherry tomatoes and ready to serve.

DINNER: CHEESE BALLS

INGREDIENTS:
• 250 gr. cheddar cheese
• 250 gr. mozzarella cheese
• 200 gr. kale
• 1 cup Dealthy Food almond flour (NaturalSlim)
• 4 eggs

PREPARATION:
Prepare a mixture with the cheeses, chop the kale and beat the egg, add them
to the mixture, make some balls and pass through the cup of almond flour,
place in a hot pan with coconut oil, fry and enjoy.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: CHEESE MUFFIN WITH CHORIZO

INGREDIENTS:
• 250 gr. chorizo
• 2 eggs
• 250 gr. mozzarella cheese
• 250 gr. feta cheese
• Low-fat cream or yogurt
*You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein shake

PREPARATION:
Put the cheeses in the pan and make a cheese crust, fill the crust
with chorizo, egg, cream and enjoy.

FOOD: PORTOBELLO BURGER

INGREDIENTS:
• 4 portobello
• 350 gr. panela cheese
• 300 gr. feta cheese
• 400 gr. ground beef
• 1 cup hydroponic lettuce
• 3 slices of tomato
• ¼ cup cilantro and parsley
• ½ lemon

PREPARATION:
Roast the portobellos, prepare the ground meat with cilantro,
parsley, salt, pepper and drops of lemon in the shape of a
hamburger, accompany with the cheeses, fry in a pan with coconut
oil, prepare the hamburgers and enjoy.

DINNER: SPINACH BALLS WITH CHEESE

INGREDIENTS:
• 1 cup spinach
• 500 gr. feta cheese
• 2 eggs
• ¼ cup finely chopped cilantro and parsley

PREPARATION:
Beat the eggs and make cheese balls with spinach and pass them over the
beaten egg, fry them in a hot pan with coconut oil.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: TUNA OMELETTE

INGREDIENTS: Omelette:
• 200g tuna in water • 6 eggs
• 50 ml coconut milk
• of an onion
• 2 teaspoons coconut
• 5 tablespoons plain Greek yogurt oil
• 1 tablespoon celery, finely chopped, • 50g grated cheese
or other vegetables • ¼ teaspoon sea salt
• A pinch of ground
• Chopped parsley
black pepper
• 1 to 2 tablespoons lemon juice
PREPARATION:
Combine all the ingredients for the tuna salad, beat the eggs, milk, salt
and pepper in another container. In a frying pan, melt 1 teaspoon of oil and
add half of the egg mixture. If you use a good quality Teflon pan, it is not necessary
to use oil. About
the omelette in the pan, sprinkle with half of the grated cheese and let it melt.
*You can add 1 protein shake to your breakfast
When the omelette is finished, remove it from the pan and put half of the tuna *You can replace your breakfast with 1 protein
shake
salad on top.

FOOD: CHICKEN WITH BRUSSELS SPRUNS

INGREDIENTS: For the sauce:
• 750g. of chicken • 3 cloves of garlic, minced
• 400g. brussels sprouts • 1½ tablespoons heather honey
• 4-5 shallots • 1½ tablespoons Dijon mustard
• 1 lemon sliced • 1 tablespoon chopped fresh
• 2 tablespoons extra virgin olive oil rosemary
• 1/2 teaspoon ground black pepper • 1 tablespoon extra virgin oil
• ¼ teaspoon salt • 1/2 teaspoon ground black pepper
• 1/4 teaspoon salt
PREPARATION:
Preheat the oven to 230 °C., in a casserole or oven-safe container, place the cleaned
Brussels sprouts in halves or quarters, the shallots in quarters and the lemon in slices,
drizzle with the oil, season with salt and mix, in a small bowl, mix the rest of the
ingredients: garlic, honey, mustard, rosemary, oil, pepper and salt, coat the chicken with
the sauce and add to the casserole, put in the oven and roast for approximately 30-40 minutes
or until the chicken is golden.

DINNER: TOMATOES STUFFED WITH TUNA SALAD

INGREDIENTS:
• 3 tomatoes
• 320 gr. fresh tuna or Great Value (soy-free)
• ½ cup finely chopped celery
• 1 ½ avocados
• 1 bed of lettuce to taste
• Salt and pepper to taste

PREPARATION:
Cut the tomatoes in half, remove the contents, mix all the other ingredients, fill the
tomatoes with the mixture, accompany with a bed of lettuce to taste and serve.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: SPINACH SANDWICH

INGREDIENTS: Optional filling:
• 250g fresh spinach • Ham
• 3 eggs • Cheese
• Black pepper, onion/garlic
• Lettuce, tomatoes
• Cottage cheese or
powder natural yogurt
• Tuna
PREPARATION:
Wash the spinach and let it drain, in a blender, blend the spinach with
eggs until smooth, pour the dough into a baking mold, lined with baking
paper. Choose the size of the mold according to the desired thickness of
the dough. Bake the spinach dough at 200° C (390° F) for 20 to 25 minutes.
When ready, let cool and cut in half. Put the filling in one half and cover
*You can add 1 protein shake to your breakfast
with the second. Cut diagonally and serve. *You can replace your breakfast with 1 protein
shake

FOOD: TURKEY CHOPS WITH SALAD

INGREDIENTS:
• 500 gr. Turkey cutlets
• 1 cup of kale
• ½ cup feta cheese
• ½ avocado sliced
• ½ sliced tomato
• 100 gr. sunflower seeds
• Juice of 1 lemon

PREPARATION:
Fry the chop in a hot pan with coconut oil, serve on a plate with salad, mix all
the ingredients and add sunflower seeds and lemon and enjoy.

DINNER: PUMPKIN ROLLS WITH CHEESE

INGREDIENTS:
• 3 cooked pumpkins, cleaned, seeds removed and stuffed
• 1 egg
• 250 gr. Oaxaca cheese or mozzarella
• 250 gr. feta cheese
• 1 red bell pepper julienned
• 1 cup of glucotein
• Salt and pepper to taste

PREPARATION:
Stuff the pumpkins with the cheeses, beat the egg, season with salt and
pepper, and coat with the glucotein, place in a hot pan with coconut oil, fry
and serve. Serve with the julienned bell peppers to decorate.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: TUNA CAKE

INGREDIENTS: • A handful of grated cheese
• 150 g tuna in its own fresh juice or (e.g. mozzarella)
Great Value blue without soy • 2 tbsp. almond flour
• 1 baby zucchini Dealthy Food (NaturalSlim)
• 1/2 onion • 1 tsp. sea salt
• 2 cloves of garlic • 1/4 tsp. ground sweet
• 4 eggs paprika
• 1/4 tsp. ground black pepper
PREPARATION:

Grate or cut the zucchini and onion finely, in a container, mix with the
tuna, crushed garlic cloves and eggs, add the rest of the ingredients and
mix well. Pour the resulting mixture into a silicone or parchment paper-
lined loaf pan, bake for 30 to 40 minutes at 180°C until golden brown.
Before cutting, let it cool in the pan for at least 5 minutes to prevent it from *You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein
crumbling. shake

FOOD: BREAST WITH MUSHROOM CREAM

INGREDIENTS:
• 1 steak breast cut into fillets
• 1 chive finely chopped • 1 ½ cups of water
• 50 gr. of mushrooms • 1 coconut milk
• 1 natural or Greek yogurt • ¼ Carnation carnation
• Cilantro and parsley milk
• ½ cup chicken broth • 1 pinch of nutmeg

PREPARATION:

Heat the butter and fry the mushrooms, cook until tender and set aside. Blend the
coconut milk with the carnation milk, the mushrooms, the water and the chicken
broth powder, strain and return to the heat; let it heat up, add the nutmeg and cook
for 10 minutes or until it thickens slightly, stirring constantly to prevent sticking.
Remove from heat and serve.

DINNER: TUNA BALLS

INGREDIENTS:
• 250g tuna in water
• 20g oats (I recommend these)
• 1 egg
• Sea salt
• ½ cup yogurt
• Dill to taste
• Ground black pepper
• garlic powder

PREPARATION:
Grind or process oats until fine, in a container mix the oats with strained tuna,
egg and spices to taste. Form the dough into balls and place them on a tray lined
with baking paper. Bake at 180° C for 20 minutes. Serve the balls hot,
accompanied by yogurt with a touch of dill.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: EGGS IN THE EGGPLANT NEST

INGREDIENTS:
• 2 eggplants You can add 1 protein shake to your breakfast
You can replace your breakfast with 1 protein
• 4 eggs shake
• 200 gr of fried tomato
• 2 onions
• 40 ml olive oil
• Salt and pepper to taste

PREPARATION:

Preheat the oven to 180º, wash and cut the eggplant, try to maintain the
same thickness, prepare the eggplants to bake them, with a good splash of olive oil,
salt and pepper, put the eggplants and take out in approximately 25 minutes, remove
the meat Being careful not to break the skin, reserve the meat of the roasted eggplant.
In a frying pan, place coconut oil, peel and chop the onions, fry. They usually take
about 5 minutes to become tender, add the fried tomato and let the two flavors mix and
cook for another 10 minutes. Add the eggplant meat and let it continue cooking for
another 10 minutes. Spread the filling into the eggplant shells or into an individual
mold, previously greased to maintain a specific shape. This second option is a little
more elegant and easier to eat, place the eggs on top of the filling, place them to gratin
in the oven for about five minutes.

LUNCH: ZUCCHINI WITH VEGETABLES AND GRILLED STEAK

INGREDIENTS:
• 454 grams. cherry
• 4 medium/large zucchini Zucchini
tomatoes
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon sea salt
• 2 cloves of garlic, sliced
• Freshly ground black
PREPARATION:
Place the fillet in a bath for 6 minutes with the orange and lemon juice, add salt
and pepper, then place the fillet on the grill until it is properly cooked. In a large
frying pan, place coconut oil and cherry tomatoes over low/medium heat, make
the zucchini pasta with the help of a spiralizer. When the tomatoes begin to
brown, add the salt. And when they start to release juice, add the garlic and stir
carefully. Leave until the garlic is soft, taste for salt and finish with freshly
ground black pepper. Add the zucchini paste to the pan with the tomatoes. Let
all the pasta be well covered by the sauce, leave it in the pan for about 5
minutes. Serve immediately and add olive oil and Parmesan cheese.

DINNER: EGG MUFFINS WITH SPINACH AND

CHEESE
INGREDIENTS:
• 5 egg whites • 6 leaves Spinach
• 2 whole eggs • 1/2 cup mushrooms
• ½ Paprika • 1 teaspoon Sea Salt
• ½ onion • 1 teaspoon Pepper

PREPARATION:
Wash and chop the paprika and onion into cubes. Chop the spinach into small
pieces and the mushrooms lengthwise. Spread a drop of olive oil in each mold or
use coconut oil, put the vegetables in the muffin molds. Beat the whites and eggs,

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural
add the egg mixture to each muffin mold and mix well, place a roasted mushroom on top just for
decoration tion, bake at 170°C for about 5 to 7 minutes or until puffed and cooked.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: EGG STUFFED PEPPERS WITH BACON AND

COCOA MUFFIN AND MACA DRINK
INGREDIENTS:
• 1 teaspoon Vanilla
• 1 cup Dealthy Food
• 1 teaspoon Baking Powder
Almond Flour
• 2 teaspoons Spirulina
(NaturalSlim) (1 cup
• ½ cup Almond or skim milk FOR THE STUFFED
natural almonds)
PEPPER
• ½ cup Stevia or
• 1 pepper, 2 eggs, 2 strips of bacon
monkfruit • 2 eggs
• 6 tablespoons Bitter PREPARATION:
Preheat the oven, the ingredients are almond flour, Stevia or monkfruit, baking powder,
cocoa, spirulina. Incorporate well, add the eggs and mix, add the milk and mix
everything until a homogeneous mass remains, place butter in the molds and carefully
add the mixture to each mold, bake for 15 to 20 minutes at 180°C, accompany with a
cup of hot water with maca.
Cut the pepper in half, fill them with the egg and bacon, bake until the egg is cooked

FOOD: SWEET POTATO CAKES

INGREDIENTS:
• 1 or 2 medium sweet potatoes, 1 cup • 1 teaspoon oregano
mashed sweet potatoes (red, russet) • ½ teaspoon Cumin
• 1 chive • Salt and pepper to
taste
• ¼ cup chopped mushrooms
• 1 clove Garlic
• ¼ Cup Nuts or pumpkin or marigold seeds
• 1 tablespoon of Sesame Seeds
• 2 teaspoons of coconut/olive oil

PREPARATION:
Peel and cook the sweet potato in boiling water for about 20 minutes. Then
grind it until it becomes a puree, preheat the oven, meanwhile, chop the chives, mushrooms and
grind the garlic. Put 1 teaspoon of oil in a frying pan and sauté the vegetables until golden, chop
the walnuts. Once the puree, chopped nuts and sautéed vegetables are ready, mix everything.
Add the oregano, cumin, salt and pepper, make each pancake and place it on the oven tray, using
butter paper previously oiled with coconut oil. Sprinkle sesame seeds on each one and add a
little olive oil, bake for 40 to 50 minutes at 180°C or until golden and crispy on the outside or
place them in a hot pan with coconut oil and fry them, serve with a salad to taste.

DINNER: STRAWBERRY CHIA PUDDING

INGREDIENTS:
• 1/4 cup chia • 1 kiwi
• 1 Cup coconut milk (unsweetened • 2 cup of strawberries
• preferably organic) • 10 Stevia Drops (100% natural)

PREPARATION:
Put the chia in the cup of coconut milk. Let it rest for 30 - 40 minutes in the
refrigerator, grind 1 cup of strawberries and add them to the chia and milk mixture,
grind the kiwi, if it is very ripe with a fork it will be easy, if not, use a processor.
Grind the other cup of strawberries and mix with the kiwi. After half an hour of rest,
you can place it between the mixture or just above or below, to taste. If placed

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural
between the mixture, it intensifies the flavor.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: ALMOND FLOUR AND CHEESE MATTRESSES

INGREDIENTS:
• 500 gr. Dealthy Food almond • Vegan Jam
Dealthy Food (NaturalSlim)
flour (NaturalSlim)
• Salt
• 400 g of grated cheese • Organic Pure Matcha Tea
• 250 ml coconut milk Dealthy Food (NaturalSlim)
*You can add 1 protein shake to your breakfast
• 125g butter *You can replace your breakfast with 1 protein
shake
• 2 eggs

PREPARATION:
Heat the milk and butter in a saucepan. It is important to pay attention to
the temperature since you have to remove it just before it starts to boil
(when numerous bubbles appear). Place the flour and salt in a bowl and
gradually add the still hot mixture that was prepared in the oven.
casserole. Integrate the ingredients well, first with a spoon and then,
once it has cooled, with your hands, add the eggs and grated cheese.
The amount of cheese will depend on whether a more intense flavor is
desired. Once we have all the ingredients in the dough, mix well until
they are completely integrated. If it is too dry, you can add another egg.
Yes, it is very liquid, add more flour. Ready the dough, shape the bread,
place it on the oven tray a couple of fingers apart so that it doesn't stick
when it rises. Let them brown in the oven at 200 °C for approximately ten
minutes or until they have risen and are golden brown. Serve with 1 cup
of matcha tea.

FOOD: MEAT WITH VEGETABLES

INGREDIENTS:
• 500 gr. ground beef
• 500 gr. finely chopped vegetables

PREPARATION:
Season the ground meat and finely chopped vegetables, place them in a hot pan
with coconut oil, fry them and at the end season with olive oil, lemon drops and a
sprig of rosemary, marinate for 24 hours. Before, accompany with finely chopped
vegetables to taste, a tortilla or salma, susalia or normal toast.

DINNER: GREEK YOGURT SALAD

INGREDIENTS:
• 1 cup of Greek yogurt
• 1 Tomato sliced
• Chopped cilantro
• Fresh or canned soy-free tuna (Great Value)
• Salt and pepper to taste

PREPARATION:
Mix all the ingredients and that's it, accompany it with a Salma or Susalia
cookie or pork crackling.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: EGG TARTS

INGREDIENTS:
• 3 eggs *You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein
• ¼ cup chorizo shake
• ¼ cup sliced mushrooms

PREPARATION:
Beat the eggs, mix all the ingredients, place a slice of eggplant in a hot
pan with coconut oil, place the mixture of ingredients on top and put it in
the oven at 180 °C for approximately 5 minutes, let it cool and enjoy. .

FOOD: MEAT PIE

INGREDIENTS:
• 1 kilogram of ground beef
• 1 egg
• 1 teaspoon Worcestershire sauce
• 1 teaspoon oil
• ½ teaspoon salt
• ½ cup oats
• ½ cup tomato sauce
• ¾ cup chopped onion

PREPARATION:
Preheat the oven to 190 °C, heat a frying pan with coconut oil and sauté
with the finely chopped onion. Mix the Worcestershire sauce with the salt
and almond flour in a bowl. dra, the egg, the tomato sauce and the
minced meat, knead everything until the meat is completely mixed with
the rest of the ingredients, add the fried onion to the bowl and knead
again until the onion is distributed evenly throughout the ground meat pie dough. Grease a mold
and pour the meat mixture. Spread the dough to cover the entire surface or form a roll and place
it in the mold to adjust it later. Cook the meatloaf in the oven for one hour. Then take it out of the
oven and let it cool before unmolding it. You can serve it with a little pumpkin zucchini and goat
cheese.

DINNER: YOGURT WITH RED FRUITS AND

GRANOLA
INGREDIENTS:
• ½ cup natural or Greek yogurt
• ¼ cup sliced strawberries
• ¼ cup The OC Pastries granola (NaturalSlim)
• 3 raspberries (optional)
• 3 blueberries (optional)

PREPARATION:
Place the granola to the bottom of the glass, top with the yogurt, with the
strawberries and decorate with three raspberries on top and three blueberries.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: YOGURT WITH JAM AND STRAWBERRIES

INGREDIENTS:
• ¼ Dealthy Food Vegan Jam (NaturalSlim)
• ½ cup Greek yogurt
• ½ cup disinfected fresh strawberries
• 2 or 3 tablespoons The OC Pastries granola (NaturalSlim)
• You can add 1 protein shake to your breakfast
• You can replace your breakfast with 1 protein shake

PREPARATION:
Place the jam in a glass at the bottom, on top of the yogurt and finally the strawberries.
Additionally, you can add 2 or 3 tablespoons of granola that only contains the seeds
without raisins.

FOOD: VEGETABLE PIZZA

INGREDIENTS:
• 300 grams of cauliflower
• 1 egg
• 150 grams of grated cheese • to the taste of oregano
• 1/2 cup homemade tomato • 6-8 fresh mint or basil leaves
puree • 2 cups of cherry tomatoes (to
• to taste of cherry tomato
accompany)
• to the taste of zucchini
• Salt to taste
PREPARATION: • Parmesan cheese to taste
Preheat the oven to 180°C, grate
the cauliflower, and place in the oven for 8 minutes, add the grated cheese
and egg, mix the ingredients. Place waxed paper in a container and pour
the mixture. Begin to give it a rounded and flat shape, bake for 20 minutes.
Rest for a few minutes and add the tomato puree, zucchini and sliced
cherry tomatoes, add more cheese if you wish and sprinkle oregano, put in
the oven for 5 more minutes and serve.

DINNER: PLATE WITH SALAD

INGREDIENTS:
• 1 egg
• 60 gr. turkey meat
• ¼ mushrooms
• ½ cup lettuce
• 1 carrot carrot
• 1 red bell pepper sliced
• 40 gr. noodle-shaped pumpkins
• 2 meatballs with beef

PREPARATION: Cook the noodles for 10 minutes, check that they

are hot and mix the ingredients, serve with a salma or susalia toast.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: CHICKEN ENCHILADAS

INGREDIENTS: • 1 cup of poblano rajas for the filling
• 1 clove garlic • ¼ cup Chicken Broth for the filling
• 4 tomatoes in halves • enough water
• 2 morita chiles, deveined and • 1 tablespoon baking soda
seeded • 3 large cactus
• 2 whole black pepper • ½ sliced avocado, to decorate
• 1 tablespoon whole cumin • 4 tablespoons fresh cheese to
• 2 cups of water decorate
• ½ cup Vegetable Broth • 1/8 sliced red onion, to decorate
• 1 tablespoon fresh cilantro *You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein shake
• 1 tablespoon coconut oil for the
filling
• 1/8 of sliced white onion, for the filling
• 1 cup of zucchini cut into thin strips,
the for
filling
PREPARATION:
For the sauce, in a pot over medium heat, fry the onion and garlic with the oil until they
are shiny, add the tomatoes, tomato, morita chili, black pepper, cumin and cook for
about 10 minutes. Add the water and when it comes to a boil, dissolve the chicken
broth, cook for about 10 minutes. Blend the preparation with the cilantro until you
obtain a smooth sauce and return to cooking for 5 more minutes. For the filling, heat
the oil in a frying pan over medium heat and sauté the onion. Add the pumpkin and
slices, cook 5 minutes and season with chicken broth. Remove and reserve. In a pot of
boiling water, cook the nopales with a little baking soda until soft, drain and set aside.
Fill the nopales with the vegetable stew and roll up, securing with a toothpick to prevent
it from unrolling. Serve the enchiladas with the sauce and decorate with avocado, fresh
WITH SPINACH
cheese and red onion, serve and enjoy.
• Coconut oil
• Salt and pepper to
FOOD: BLUE taste
CORDONE BREAST STUFFED WITH CHEESE
INGREDIENTS:
• 2 breasts in steak
• 400 gr. mozzarella cheese
• ½ cup spinach

PREPARATION:
Salt, pepper the breasts, fold them in half in the shape of a wallet, fill them with the
cheese and spinach, close them with a wooden toothpick, heat the pan with
coconut oil, place the breasts, fry them and serve, accompany with a salad and a
little quinoa or beans in proportion to your food E.

DINNER: STRAWBERRY JELLY WITH YOGURT

INGREDIENTS:
• Grenetina Knox (40 to 50 gr.) • 1 cup of strawberries
• 1 glass of hot water • ½ cup of yogurt
• 1 glass of cold water

PREPARATION:
Mix 240 ml (1 cup) of hot water with 1 sachet of gelatin in a large bowl, beat until

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural
no granules remain, 2 to 3 minutes, add 250 ml of cold water to the mixture, blend with the
yogurt, pour the Mix in the desired mold and add the strawberries.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

INGREDIENTS:
• 2 slices of eggplant
• 2 slices of tomato
• 1 turkey medallion
• 60 gr. white cheese
• 30 gr. oaxaca cheese
• Chai Tea with Matcha Dealthy Food
(NaturalSlim)
PREPARATION:
Place all the ingredients on the griddle, use
the slices of eggplant like
bread tapas, salt and pepper, prepare the sandwich with all the *You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein
ingredients and serve. shake

LUNCH: BREAST IN YOGURT SAUCE WITH BROWN RICE

AND SALAD
INGREDIENTS:
• 2 breasts in steak
• 1 cup of yogurt
• 1 cup mozzarella cheese
• Integral rice
• Salad
PREPARATION:
Salt, pepper the breasts and fry in a hot pan with
coconut oil, add the yogurt, the mozzarella cheese,
leave it for 5 minutes on very low heat and pay once
the cheese has dissolved, accompany it with a salad
to taste and brown rice.

DINNER: ROASTED
EGGPLANTS
INGREDIENTS:
• 4 eggplants
• An onion • Salt to taste
• Four cloves of • Pepper
garlic • ½ liter of coconut milk
• One red pepper • 50 gr. of butter
• Two fat tomatoes • 50 gr. almond flour
• 500 gr. of chicken • Nutmeg to taste
• Grated cheese vegetable juice
• Coconut oil

PREPARATION
:
Wash the eggplants, cook them for 15 minutes. Peel the onion and garlic and chop them. Wash the pepper and tomatoes
and chop them finely, placing everything in a bowl. Once the eggplants are cooked, empty them carefully so as not to
break them and set aside. In the vegetable bowl, add the eggplant meat, mix and season with salt and pepper. Place the
contents in a frying pan and fry for five minutes. Add the chicken meat, finely chopped, leave it for ten minutes, stirring
well, for the bechamel, melt the margarine in a container, and the milk to heat, when it is melted add the flour and fry, stir
so that it does not stick, Add the hot milk slowly and stir until it thickens, add the nutmeg and salt, mix part of the
bechamel, with the vegetable and meat mixture, until you get a paste for the filling. Once the eggplants are stuffed, a
layer of béchamel is placed on top and sprinkled with cheese, placed in the oven at 200°C to gratin and served.
*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: TURKEY BURGER

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: STEAK HUARACHE

INGREDIENTS:
• ½ tablespoon coconut oil • 300 gr. grated asadero
• 1 tablespoon butter oil cheese
• 1 tablespoon finely chopped onion • sour cream to taste
• red sauce to taste
• ¼ cup beans from the pot, with
• ½ avocado sliced
broth • oregano to taste
• 1 pinch of salt • 300 gr. chorizo
• 2 nopales • ¼ cup sliced onion
• ¼ cup sliced onion, for the steak
• 1 serrano chili cut into
slices
huaraches • ¼ grated panela cheese
• 500 gr. beef steak

PREPARATION:
Heat a frying pan with the butter, fry the onion until it is transparent, add the beans, mash until they are
pureed and cook for 10 minutes, season with salt and pepper. Heat a grill over high heat and cook the
nopales until they have the typical grill marks, season and set aside, cook the onion with coconut oil over
medium heat until well fried, add the steaks, season to your liking and cook until that the meat is cooked.
Heat a frying pan over medium heat and cook the chorizo until well fried. Spread the beans on the nopales,
accompany with onion, sauce, cheese, cream and avocado sauce, place the steak preparation and the grated
cheese on another 4 nopales, gratin in the oven for 10 minutes, decorate with cream, sauce, avocado and
oregano.

FOOD: SALMON WITH VEGETABLES

INGREDIENTS:
• 20 gr. salmon • ½ cup green beans
• ½ cup lettuce • Fine herbs
• ½ cup celery • Salt and peppertaste

PREPARATION:
Season the salmon with fine herbs, fry in a pan with coconut oil, add lemon
juice, cook the green beans for five minutes, mix the ingredients.

DINNER: COUNTRY SALAD

INGREDIENTS:
• 1 large russet sweet
• 1 can of soy-free tuna (Great Value)
potato
• 1 boiled eggs
• 1 medium onion
• Olive oil
• 1 ripe tomato
• Vinegar
• 1 green pepper
• Salt
• 1 red pepper
PREPARATION:
Cook the sweet potatoes with water, separately cook the eggs, once
cooked they are removed and set aside to cool. When the sweet potatoes
are cold, cut them into pieces and place them in a bowl, cut the tomatoes of
the same size, julienne the onion, well drained tuna, and cut the eggs into
four parts and add them to the container. Finally, season everything with
salt, olive oil and vinegar, stir and let it rest.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: SCRAMBLED EGGS WITH ARGENTINE CHORIZO

INGREDIENTS:
• 300 gr. Argentine chorizo • 1 slice of bread
• 2 eggs vegetable juice
• Coconut oil *You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein
• ½ sliced tomato shake
• ½ avocado sliced
PREPARATION:
Heat the pan with the coconut oil,
beat the eggs, mix with the
chorizo, pour the mixture into the pan, cook,
serve with the tomato, avocado and slice of
bread.

FOOD: CHEESE CAKE WITH SALMON AND SPINACH

INGREDIENTS:
• 300 g frozen spinach • ½ onion
• 3 eggs • 6 tbsp. Greek yogurt
• 4 tbsp. Dealthy almond flour • 1 tsp. baking soda
Food (NaturalSlim) • Garlic powder to taste
• 150g. grilled or smoked salmon
• Salt and ground black pepper to
• 200g. quark cheese (or cream
cheese) taste
• olives, carrots, corn, red pepper,
PREPARATION: grated cheese (optional)
Defrost the spinach, remove the juice and mix it with almond flour, a little sea salt, a
teaspoon of baking soda and the yolks. In a second bowl, beat the egg whites with a
pinch of salt until they form firm peaks, fold the whites gently into the spinach
mixture.
Spread the mixture on a baking sheet lined with wax paper and bake for 15 to 20 minutes at 180°C. (depending on the size
of the container, the larger the tray is, the lower it will be). To prepare the filling, process the cream cheese, yogurt and
onion until forming a smooth cream in a food processor, add the chopped grilled or smoked salmon, finely chopped
olives, red peppers, grated carrots and cheese, salt , garlic and ground black pepper to taste, let the spinach base cool
and cut it into slices, to finish form layers alternating with filling, spread the layer on all sides of the cake and put it in the
refrigerator for at least 6 hours. Garnish with some cherry tomatoes or some tomato slices and chopped chives. You can
accompany it with a glass of plain water with some slices of cucumber and two lemons cut into slices.

DINNER: YOGURT MOUSSE WITH STRAWBERRY

INGREDIENTS:
• 1 cup of natural or Greek yogurt
• 1 cup of fresh strawberries, washed and disinfected
• ¼ cup Dealthy Food Low Carb Strawberry Jam (NaturalSlim)

PREPARATION:
Reserve ¼ cup of yogurt and a strawberry, mix the yogurt and strawberries in a
food processor or blender, place the jam at the bottom of the glass, on top of it the
mixture obtained from the processor, on top of it the yogurt that was reserved and
decorate with a strawberry.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: EGG ROLLS, SPINACH AND GOAT CHEESE

INGREDIENTS:
• 3 eggs
• ½ cup cottage cheese or goat cheese
• Coconut oil
• Golden Milk (golden milk with matcha) Dealthy Food (NaturalSlim)
• You can add 1 protein shake to your breakfast
• You can replace your breakfast with 1 protein shake

PREPARATION:
Beat the eggs, mix with the spinach, place the mixture in a hot pan with coconut
oil, make them into an omelette, fill them with cottage cheese or goat cheese, make
the rolls, serve and enjoy.

FOOD: VEGETABLE QUICHE WITH CHEESE

INGREDIENTS:
• 1 ½ cup (180g) almond flour • 1 tablespoon olive oil
• ½ teaspoon salt • 3 cups fresh spinach or 2 cups
• ½ teaspoon granulated sugar frozen spinach
• 110 gr. cold unsalted butter cut into • salt and pepper to taste
small pieces • ½ cup liquid cream
• 40 ml cold water • 2 egg yolks
• plastic paper • 1 cup cheddar, gouda,
• ½ onion cut into small squares provolone or mozzarella cheese

PREPARATION:
Ideally in the food processor (if not simply work in a bowl by hand). Mix the
flour, salt and sugar. Add the butter cut into small pieces and pulse little by
little, add the water, once all the ingredients have been combined, form a ball,
wrap the dough in plastic wrap and place it in the refrigerator for an hour. After
the hour, preheat the oven to 200°C and remove the dough from the refrigerator and, with the help of the same plastic
wrap, spread it into a 24 cm mold. leaving some small edges. Bake for about 12 minutes. Remove and reserve.
PREPARATION OF THE FILLING: Preheat the oven to 180°C. In a frying pan, fry the onion with a spoon. of oil, for about 4
minutes, add the spinach, leave for about 3 more minutes, season with salt and pepper. In a bowl, mix the cream with the
yolks and add the spinach mixture. Pour the entire mixture over the dough, and finally add the chosen cheese on top,
bake for approximately 25 minutes.

DINNER: MEDITERRANEAN CHICKEN

INGREDIENTS:
• 1
• 1 breast steak cut into squares jit oma chopped into squares
• 1 box of hydroponic lettuce • 400 gr. cheese cut into squares
• 1 avocado, diced • Salt and pepper to taste

PREPARATION:
Mix all the ingredients except the lettuce and separate, place the mixture on a
lettuce leaf and make some tacos, until you complete a total of 5 taquitos,
accompany with a sauce to taste.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: CHICKEN ENCHILADAS

INGREDIENTS:
• 1 chicken breast • 2 tablespoons of oil
• 1 tablespoon of salt • 2 pinches of salt
• 4 ball tomatoes
• ¼ onion • 1 pinch of pepper
• 1 clove garlic • 8 romaine lettuce leaves washed, disinfected and dried
• 3 chipotle chiles • ½ avocado, cubed
• 1 cup chicken broth • 1 cup of grated panela cheese

PREPARATION:
In a pot, cook the chicken with salt, cool, shred and set aside. For the sauce, blend
all the ingredients with the chicken broth for 3 minutes. In a pot, heat the oil over medium heat and add the
sauce and the rest of the broth. Let it come to a boil and cook over low heat for 10 minutes or until it thickens.
Season and add the chicken and cook for two more minutes.

FOOD: CREAM OF CAULIFLOWER WITH CHEDDAR *You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein
CHEESE AND BACON shake

INGREDIENTS:
• ½ cup. chopped fried bacon
• 190 gr. cream cheese philadelphia
• 2 tbsp. Of olive oil
• crushed garlic cloves 1 pc. grated carrot Salt
and pepper to taste ½
PREPARATION: cups. of chicken broth
Heat coconut oil in a frying pan, sauté the
2 Cups. cooked
cauliflower, carrot and garlic, add the chopped
cauliflower
bacon and season with salt and pepper to taste, add the chicken broth, bring
to a boil and remove from the heat, blend with the cream cheese, return to the
heat. , adjust seasoning and boil, garnish with olive oil, some sautéed
vegetables and bacon.

DINNER: CHIA PUDDING

INGREDIENTS:
• 2.5 tablespoons dried chia
• 2 small figs or 1 large
• 1 cup almond or coconut milk
• 1 tablespoon maple or bee honey
• ¼ teaspoon vanilla extract
• 1 teaspoon grated coconut
• 2 tablespoons The OC granola
Pastries (NaturalSlim)

PREPARATION:
Cut 1 fig into cubes, save the remaining one to serve, if the figs are very large
then only use half to mix with the chia and the other half to serve, mix the
dried chia, milk, chopped fig, in a container with a lid, honey, grated coconut
and vanilla. Cover and mix vigorously until everything is well mixed, refrigerate for 4 to 6 hours so that the chia can rest
and form a pudding consistency or leave overnight in the refrigerator, before serving mix well and decorate with the
remaining fig and more coconut if you want. Enjoy cold.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: EGGS WITH GOAT CHEESE AND SPINACH

INGREDIENTS:
• 2 eggs
• ¼ cup goat cheese
• ¼ cup fresh spinach
• You can add 1 protein shake to your breakfast
• You can replace your breakfast with 1 protein shake

PREPARATION:
Beat the eggs, place in a hot pan with coconut oil, add the spinach and
cheese, serve on a plate and enjoy.

FOOD: FRESH CHICKEN SALAD WITH PARMESAN

INGREDIENTS:
• 200g chicken breasts • Vegetables for salad, to your
• ½ white onion taste and preference (lettuce
• 50g mushrooms romaine, dried apricot lettuce,
• 1 teaspoon olive or coconut oil spinach…)
• ¼ red onion
(I recommend this one)
• 30g. almonds (I recommend
• Salt and spices, to taste
these)
PREPARATION:
Sauté the white onion in olive or coconut oil and use the oven or other broiler to
roast the chicken breasts with mushrooms in the sautéed onion, adding salt and
spices, to taste. When the chicken is cooked, remove from heat. Meanwhile,
prepare the salad, wash and disinfect all the vegetables and place them on a plate.
Sprinkle with red onion, almonds or other nuts. Serve the chicken with mushrooms on top of the salad. At the end,
sprinkle with grated Parmesan cheese, accompany it with balsamic vinegar or your favorite dressing on the salad.

DINNER: CHAPATA OF CHEESES AND MEATS

INGREDIENTS:
• 450 g zucchini • 1 tbsp. (8 g) coconut flour
• 4 eggs • 1 tbsp. Italian spice mix
• 225 ml (110 g) ground almonds • 1½ tsp. sodium
• 125 ml (75 g) sesame seeds bicarbonate
• ½ tsp. salt
• 3 tbsp. (25 g) sunflower seeds
• sea salt (optional)
• 2 tbsp. (15 g) powdered psyllium
husks

PREPARATION:
Preheat the oven to 200°C, wash the zucchini, but do not peel them, chop
them well and squeeze out any excess liquid, beat the eggs until fluffy and
add the chopped zucchini. Mix all the dry ingredients in a separate bowl and
add them together with the beaten eggs. Stir and let it rest for 10 minutes.
Form flat, long pieces of bread with greased hands. Place on a roasting pan
covered with baking paper. Sprinkle with salt, bake for 15-20 minutes. Let cool for a while on the rack. Finally, cut it
horizontally and add cheeses to taste, meats and a little olive oil.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: DOUGHLESS TURKEY QUICHE

INGREDIENTS:
• 3 whole eggs
• 6 tablespoons of fresh cheese
• 2 slices of turkey or chicken
• ½ onion
• Pinch of nutmeg, salt and pepper.

PREPARATION:
Preheat the oven to 240°C, beat the eggs in a bowl and add the fresh
cheese, the turkey or chicken cut into small pieces, the chopped onion
and nutmeg, and season with salt and pepper. Pour into a silicone mold
*You can add 1 protein shake to your breakfast
and bake for 20 minutes. *You can replace your breakfast with 1 protein
shake

FOOD: BROCCOLI PANCAKES

INGREDIENTS:
• dehydrated garlic to taste or ¼ clove of
• 400 gr. of broccoli or a fresh
fresh garlic.
boiled broccoli tree. • Ground cumin to taste
• 4 whites and a whole egg. • 1 cup almond flour
• Oaxaca string cheese.
• 1 small onion. • Cream cheese.
PREPARATION:
Chop the onion and cook it with coconut oil, add the chopped garlic and sauté in the pan
over low heat. Meanwhile, chop very finely and raw the broccoli sprouts should be like
coarse flour, it doesn't matter if there are any small pieces. It turns out larger or add the
broccoli to a food processor and chop, add the broccoli to the pan with the onion and
garlic, sauté for a few minutes, just soften it a little and enhance its flavor. Once off the heat, add the rest of the
ingredients, it should be a moldable paste. Add more almond flour, if necessary. Heat oil in a frying pan or griddle. With
your hands grease in oil, form balls and flatten them into pancakes about a centimeter thick. Dredge the pancakes in flour
and brown them for approximately two minutes on each side in the pan, until they are golden brown and crispy on the
edges. Serve with a simple water drink with slices of fruit.

DINNER: ARTICHOKE WITH SPINACH

INGREDIENTS:
• 1 cup artichoke hearts 1 can of 240 gr • 2 tablespoons milk, your
favorite
• 1 ½ cup chopped spinach
• 1 cup mozzarella cheese
• 2 tablespoons minced garlic
• 1 salma to accompany or
• 120 gr cream cheese at room temperature susalia
• ½ cup sour cream • Clear tortilla chips to serve
• ½ cup grated parmesan cheese • Salt and pepper to taste

PREPARATION:
Cut the artichokes and spinach, mix the cream
cheese, sour cream and Parmesan cheese, add
the spinach, chopped artichokes, mozzarella
cheese, milk and chopped garlic, season to taste
with salt and pepper. Mix very well until all the
ingredients are incorporated and place in a lightly greased baking dish. Cover with a layer of mozzarella or parmesan
cheese and bake in a preheated oven at 200ºC for 25 to 25 minutes or until au gratin.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).
MENU FOR 1 FULL DAY XNatural

BREAKFAST: EGG MUFFIN WITH VEGETABLES

INGREDIENTS:
• 2 eggs
• 1 cup finely chopped spinach
• 1 celery finely chopped
• ½ finely chopped tomato
*You can add 1 protein shake to your breakfast
*You can replace your breakfast with 1 protein shake

PREPARATION:
Beat the egg, mix all the ingredients and place the mixture in the muffin
molds. Put them in the preheated oven

FOOD: SALMON IN A GARDENER WITH GUACAMOLE

INGREDIENTS:
• 250 gr. salmon Guacamole:
• finely chopped lettuce • ½ cup Greek
• Salt and pepper to taste yogurt
• finely chopped arugula • 1 avocado
• 1 Salma toast • Salt and pepper to
• Fine Herb Spices for Salmon taste
• Juice of ½ lemon
PREPARATION:
Cook the grilled or roasted salmon, season with salt and pepper,
mix the ingredients and add them to the dish. For the
guacamole, season the yogurt with the avocado, serrano chili
and lemon juice, blend and serve.

DINNER: CHEESE CRUST PIZZA WITH

QUINOA SALAD
INGREDIENTS:
• 250 gr. mozzarella cheese
• 50 gr. of mushrooms
• ½ cup finely chopped spinach
• 150 gr. of meat
• 50 gr. pepperoni
• 1 avocado
• ½ tomato
• ½ cup quinoa
• 2 black olives

PREPARATION:
Prepare the cheese crust in a 200g hot frying pan. of
cheese to begin making the crust, place the other
ingredients on top of the crust and the rest of the cheese
on top of them. Accompany it with an avocado salad,
with finely chopped tomatoes and mix with two black
olives cut into pieces.

*Adapt the meat according to the type of Nervous System (Passive or Excited). PASSIVE NERVOUS
SYSTEM (red meat, pork, salmon,
tuna, sardine). EXCITED NERVOUS SYSTEM (white meats chicken, turkey, fish and reduced fat cheeses).