THE SEROTONIN

POWER DIET
SEROTONINPOWERDIET.COM

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast Burrito Mocha Smoothie 1 Egg, Sunny Side Up, 1 Whole Grain Hot Cereal 1 Kashi Blueberry Frozen 1/2 Cup Old Fashioned Optional: If you Prefer
BREAKFAST

with Orange Slices Slice of Jones Dairy Farm Waffle, 1 Slice of Oats Cooked in Water. Breakfast and Lunch as
Hickory Smoked Breakfast Low Fat Ham, 1 Cup Fat Free Cottage Cheese Usual, Eat the Parfait for
Ham, 1 Slice of Cinnamon of Diced Melon Topped with 1 Cup Mixed Breakfast and Salmon
Raisin Toast, and 1 Cup Berries or Sliced Peach, with Broccoli for Lunch.
Plum, Mango, Apple or
of Strawberries
1/2 Banana

Cascadian Farms 1/2 Bagel with 1 Tsp Jam 2/3 Cup Quaker Brown 3 Quaker White Cheddar 2/3 Cup Quaker Brown 3 Whole Wheat Slice of Cinnamon Raisin
(1 hr before lunch)

Chocolate Chip Rice Cakes Sugar Oatmeal Squares Fig Newtons Toast with 1 Tsp Butter
SNACK

Sugar Oatmeal Squares

Chewy Granola Bar Breakfast Cereal Breakfast Cereal and Sprinkle of Cinnamon
and Sugar

Asian Chicken Turkey Chili with Grilled Spiced Steak Salad Lettuce Deli Sandwich Mixed Tuna Salad Roast Chicken BRUNCH
Lettuce Wraps Sliced Peppers and with Broccoli or Salad
LUNCH

Baked Spiced Salmon

Celery Sticks with Broccoli
and Yogurt Parfait
(3-4 hours after lunch)

25 Snyders Tostitos Baked Tortilla Popcorn 1/2 Bagel with Tsp of Jam Nutrigrain Bar 25 Snyders Mini Pretzels Tostitos Baked Tortilla
Mini Pretzels Chips (18 Chips) with 2 Chips (18 Chips) with
SNACK

Tbsp Fat Free Salsa 2 Tbsp Fat Free Salsa

Creamy Herbed Sushi Rolls and Hearty Vegetable Soup Roasted Herbed Flatbread Pizza Quinoa Pilaf Polenta with Mushrooms
Spaghetti Cucumber Salad Potatoes with Arugula
DINNER

Whole Fruit Frozen Mini Nilla Wafers, No Pudge! Salted 20 Lay's Baked Quaker Single Serving Cascadian Farms 1/2 Cup Haagen-Dazs
Strawberry Fruit Bar
SNACK

1 Oz Individual Pack Brownie Potato Chips Instant Brown Sugar Chocolate Chip Chewy Chocolate or Raspberry
Oatmeal Granola Bar Sorbet
GROCERY LIST
DAIRY CANNED MISC.
Butter, 1 Tbsp Red Kidney Beans, 1 Can Asian Pickles or Kimchi, 2 Tbsp
Cottage Cheese, Fat Free Chick Peas, 1 Can No Pudge! Brownie Mix
Cream Cheese, Fat Free, Small Container Nori Seaweed Wraps, 2
Eggs, 4 SNACKS Salsa, Fat Free
Milk, Skim, Soy, Hemp or Oat Milk, 1 Cup Cascadian Farms Chocolate Chip Chewy Almond Butter, 2 Tsp
Non-Fat Greek Yogurt, Plain, 1 ¾ Cups Bars Strong Coffee, 1 Serving
Parmesan Cheese, Fat-Free, 6 Tbsp Kellogg’s Nutrigrain Bars
Ricotta Cheese, Fat-Free, ¼ Cup Lays Baked Potato Chips OIL/VINEGAR/BROTH/SAUCES
Mini Nilla Wafers Soy Sauce
PRODUCE Snyder’s Mini Pretzels Rice Vinegar
Asparagus Tips, 2 Cups Popcorn Kernels Sesame Oil
Arugula, 1 Package Quaker White Cheddar Rice Cakes Olive Oil
Broccoli, 5 ½ Cups Tostitos Baked Tortilla Chips Chicken Broth, 48 Oz
Cabbage, Purple, 2 2/3 Cup Whole Wheat Fig Newtons Chicken or Vegetable Stock, 1 Quart
Carrots, 3 ½ Cups Non-stick Cooking Spray
Roasted Cauliflower, 2/3 Cup GRAINS
Celery Sticks Bagel, 1 CONDIMENTS
Cremini Mushrooms, 2 ½ Cups Uncooked Quinoa, 2 ¾ Cup Fat Free Ranch Dressing
Cucumber, 2 Cups Cinnamon Raisin Bread Dijon Mustard
Garlic, 5 Cloves Cooked Brown Sushi Rice, 1 Cup Maple Syrup
Green Beans, ½ Cup Flatbread, 6” x 6” Jam, Fruit
Kale, Baby, 2 ½ Cups Brown Rice, 1 Cups
Lemons, 4 Old Fashioned Oats, 1/2 Cup SPICES
Lettuce, Romaine Leaves (6) Quaker Single Serving Instant Brown Salt, Kosher, Garlic and Regular
Plus 1 Cup Chopped Sugar Oatmeal (2) Basil
Limes, 2 Quaker Brown Sugar Oatmeal Squares Black Pepper
Melon, Diced, 1 Cup Breakfast Cereal Cajun Spice
Onions, 4 Spaghetti, 6 Oz Dry Cayenne Pepper
Oranges, 2 Small Tortilla Chili Powder
Pepper, Red, 2 Polenta, 1/3 Cup Cinnamon
Potato, Sweet, 2 Cocoa Powder
Potatoes, Yukon Gold, 12 Oz PROTEIN Cumin
Spinach, Baby, 2 Cups Chicken, 4 oz Diced Grilled Fennel Seeds
Strawberries, 2 Cups Chicken Breast, 6 oz Boneless, Skinless Garlic Powder
Tomato, 1 Flank Steak, 4 oz Herbs de Provence
Zucchini, 2 Ham, Low Fat, Jones Dairy Farm Hickory Red Pepper Flakes
Smoked Sugar, Brown
FRESH HERBS Ground Lean Turkey, 4 oz Sugar, White
Fresh Basil Salmon Filet, 8 Oz Vanilla Extract
Fresh Mint Tuna in Water, 1 Can
Fresh Parsley
Fresh Rosemary FROZEN
Fresh Thyme Banana
Mixed Berries, 1 Cup
Haagen-Dazs Chocolate or Raspberry
Sorbet
Kashi Blueberry Frozen Waffle
Whole Fruit Frozen Strawberry Fruit Bars