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:
    • raspberries
    • grapefruit

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:
    • papaya
    • blueberries
  • 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:
    • hazelnuts
    • peanuts
  • 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


© 2002 The George Mateljan Foundation