Chronic Fatigue
Description
Most important nutrients: B-vitamins, Vitamin C, Vitamin E, Vanadium, L-carnitine, Coenzyme Q10, Omega 3 fatty acids
Most important foods: Avoidances: Excessive intake of high glycemic index foods, Stimulants and alcohol, adverse food reactions
Chronic Fatigue - Day 1
|
|
Breakfast
Snack
Lunch
Dinner
|
Nutritional Profile
| Calories |
1967 |
| Calories from fat |
36% |
| Fiber |
51 grams |
| Vitamin B1 |
154% |
| Vitamin B2 |
176% |
| Niacin |
168% |
| Vitamin B6 |
217% |
| Vitamin B12 |
227% |
| Biotin |
133% |
| Vitamin C |
392% |
| Vitamin E |
205% |
| Omega-3 fatty acids |
5.7 grams |
|
Chronic Fatigue - Day 2
|
|
Breakfast
Snack
- 6 oz yogurt
- 1 tbsp flax seeds
- ¼ cup raspberries
Lunch
Dinner
|
Nutritional Profile
| Calories |
2000 |
| Calories from fat |
36% |
| Fiber |
41 grams |
| Vitamin B1 |
101% |
| Vitamin B2 |
135% |
| Niacin |
258% |
| Vitamin B6 |
252% |
| Vitamin B12 |
126% |
| Biotin |
116% |
| Vitamin C |
498% |
| Vitamin E |
217% |
| Omega-3 fatty acids |
12.4 grams |
|
Chronic Fatigue - Day 3
|
|
Breakfast
- 8 oz yogurt
- 1 tbsp blackstrap molasses
- 1 tbsp flax seeds
- Small sweet potato
Snack
- Rice cake with 1 tbsp sunflower butter
- 1 cup fruit salad:
Lunch
- 1 cup lentils
- 1 cup barley
- 1 cup acorn squash
- 1 cup healthy sautéed swiss chard
Dinner
- 6 oz salmon
- 1 cup quinoa
- 1 tbsp sesame seeds
- 1 cup cooked turnip greens
- 1/3 cup healthy sautéed crimini mushrooms
- Salad:
- 2 cup romaine lettuce
- tomatoes
- cucumbers
- Dressing made with 1 tbsp olive oil
|
Nutritional Profile
| Calories |
1941 |
| Calories from fat |
25% |
| Fiber |
68 grams |
| Vitamin B1 |
199% |
| Vitamin B2 |
260% |
| Niacin |
252% |
| Vitamin B6 |
325% |
| Vitamin B12 |
277% |
| Biotin |
113% |
| Vitamin C |
240% |
| Vitamin E |
156% |
| Omega-3 fatty acids |
6.2 grams |
|
Chronic Fatigue - Day 4
|
|
Breakfast
- 1.5 cup fruit salad:
- Millet porridge:
- 1 cup cooked millet
- 1 tbs flaxseeds
- 1 tbsp walnuts
- 1 tbs molasses
- 1 tbsp prunes
- cinnamon
Snack
- 1/3 cup trail mix:
- Medium pear
Lunch
- 1 cup navy bean soup
- ¾ cup buckwheat groats
- 1 cup cooked collard greens
- ½ cup baked yam
- ½ cup broccoli
Dinner
- 6 oz shrimp and scallops
- 1 cup brown rice
- 1 tbsp sesame seeds
- 1 cup cooked zucchini
- 1 cup cooked spinach with 1 tsp garlic
|
Nutritional Profile
| Calories |
1968 |
| Calories from fat |
23% |
| Fiber |
56 grams |
| Vitamin B1 |
163% |
| Vitamin B2 |
142% |
| Niacin |
151% |
| Vitamin B6 |
223% |
| Vitamin B12 |
115% |
| Biotin |
131% |
| Vitamin C |
296% |
| Vitamin E |
123% |
| Omega-3 fatty acids |
4.4 grams |
|
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