anti candida diet plan
Anti-Candida Menu plan
A star * means there is a recipe available.
Week 1
MONDAY
Breakfast
Porridge
Cook the oat flakes in water with a tsp of cinnamon (cinnamon has anti-fungal effects). Sprinkle on some hulled hemp seeds once served.
Mid morning snack: A few almonds and a carrot
Lunch
Tinned mackerel with green salad leaves, sprouted lentils and an olive oil and lemon juice dressing.
Mid afternoon snack: Hummous* with celery. Make enough hummous to last a few days.
Dinner
Tempeh stir fry* with brown rice and tahini sauce*
Make extra rice for tomorrow’s breakfast and extra tahini sauce to use as a dip.
Evening snack: A baby avocado
TUESDAY
Breakfast
Rice porridge – cook last night’s left over rice in extra water or rice milk. Sprinkle with ground flax seeds once served.
Mid morning snack: Carrot sticks with tahini sauce.
Lunch
Bean salad: mix a tin of mixed beans with some grated carrot and rocket. Stir on a dressing of olive oil, lemon juice and grated ginger.
Mid afternoon snack: Hummous with oat cakes
Dinner
Red dragon pie* with green salad – make enough of the pie for tomorrow’s lunch.
Evening snack: A small pot of natural soya yoghurt (Sojasun is best)
Wednesday
Breakfast
Quinoa flakes porridge: put some quinoa flakes in a bowl and pour on freshly boiled water. Stir well, cover and leave to soak for 15-20 minutes until the water has been absorbed. Stir in some hazelnut butter.
Mid morning snack: Hummous with radishes
Lunch
Red dragon pie with green salad
Mid afternoon snack: a handful of sunflower seeds
Dinner
Millet bake* with steamed chard and broccoli. Make enough millet bake for tomorrow’s lunch
Evening snack: Celery sticks
Thursday
Breakfast
Buckwheat flakes with rice milk
Mid morning snack: an apple
Lunch
Millet bake and green salad
Mid afternoon snack: A few freshly shelled walnuts
Dinner
Lentil dahl* with vegetables and brown rice. Make enough of the dahl and rice for tomorrow.
Evening snack: A baby avocado
Friday
Breakfast
Rice porridge: heat up last night’s rice with extra water or rice milk. Stir in some ground flaxseeds once served.
Mid morning snack: A cup of raspberries
Lunch
Lentil dahl from last night with green salad
Mid afternoon snack: Spicy bean dip* with carrot sticks. Make enough of the bean dip to last a few days.
Dinner
Baked mackerel with pine nuts, peas and steamed cauliflower and runner beans
Evening snack: Spicy bean dip with celery
Put some rye flakes to soak in oat milk for tomorrow.
Saturday
Breakfast
Soaked rye flakes with oat milk: soak the rye flakes in oat milk overnight.
Mid morning snack: ½ a grapefruit
Lunch
Spinach omelette with green salad and sprouted lentils
Mid afternoon snack: Spicy bean dip with vegetable crudités
Dinner
Quinoa with roasted vegetables and sprouted chickpeas*. Make enough quinoa for tomorrow’s lunch.
Evening snack: A small pot of natural soya yoghurt
Soak some almonds, sunflower seeds and hazelnuts in water for tomorrow.
Sunday
Breakfast
Energy drink: blend together some soaked almonds, sunflower seeds and hazelnuts with a tsp of carob powder and ½ tsp of spirulina
Mid morning snack: Vegetable juice – juice a carrot, 2 stalks of celery, some fennel and a piece of root ginger.
Lunch
Quinoa salad: mix last night’s left over quinoa with sprouted lentils, grated carrot, olive oil and fresh herbs.
Mid afternoon snack: Oat cakes with vegan pesto
Dinner
Chicken stir fry. Stir fry some chopped up chicken breasts with a selection of vegetables cut into batons or small pieces. Try carrots, courgettes, broccoli and chard.
Evening snack: ½ a grapefruit
Week 2
Monday
Breakfast
Porridge made with cinnamon
Mid morning snack: An apple
Lunch
Sprouted rye bread with pumpkin seed butter and carrot slaw*
Mid afternoon snack: A few almonds
Dinner
Lentil and buckwheat bake* with steamed vegetables.
Make enough of the bake for tomorrow’s lunch as well
Evening snack: A piece of sprouted rye bread
Tuesday
Breakfast
Quinoa flakes porridge: put some quinoa flakes in a bowl and pour on freshly boiled water. Stir well, cover and leave to soak for 15-20 minutes until the water has been absorbed
Mid morning snack: ½ a grapefruit
Lunch
Lentil and buckwheat bake with green salad
Mid afternoon snack: A handful of mixed seeds
Dinner
Baked trout with steamed green beans, peas and carrots
Evening snack: 2 oat cakes with pumpkin seed butter
Wednesday
Breakfast
Millet flake porridge: heat the flakes in a pan with some oat or rice milk. Stir in a tsp of miso towards the end of cooking.
Mid morning snack: ½ a grapefruit
Lunch
Pea soup* with grated vegetable salad*
Make enough soup for tomorrow as well.
Mid afternoon snack: cannellini bean dip* with celery sticks
Dinner
Stir fried vegetables with sprouted lentils and red rice. Make enough rice for tomorrow.
Evening snack: A small pot of natural yoghurt
Thursday
Breakfast
Red rice porridge: re-heat last night’s rice with some extra water or rice milk. Stir in some tahini after serving.
Mid morning snack: an apple
Lunch
Pea soup with grated beetroot and sesame salad*
Mid afternoon snack: cannellini bean dip with cucumber sticks
Dinner
Courgette tortilla* with green salad. Make enough tortilla for tomorrow as well.
Evening snack:
Oat cakes with cannellini bean dip
Friday
Breakfast
Buckwheat groats porridge: cook the buckwheat groats in 3 times the amount of water with the lid on until all the liquid has been absorbed. Stir in some grated ginger and a tsp of miso towards the end of cooking.
Mid morning snack: a cup of blueberries
Lunch
Courgette tortilla with rocket salad and sprouted lentils
Mid afternoon snack: A few Brazil nuts
Dinner
Baked wild salmon with roasted fennel, courgettes and carrots.
Evening snack: 2 oat cakes with pumpkin seed butter
Saturday
Breakfast
Soaked oat flakes with hulled hemp seeds
Mid morning snack: A vegetable juice: juice 2 stalks of celery, a small handful of Swiss chard and a beetroot.
Lunch
Carrot and almond loaf* with sprouted bean salad. Make enough of the loaf for tomorrow.
Mid afternoon snack: ½ a grapefruit
Dinner
Chickpea and cauliflower curry* with rice. Make enough of both for tomorrow.
Evening snack: A small pot of natural soya yoghurt
Sunday
Breakfast
Rice porridge: reheat last night’s rice in extra water or rice milk and stir in a tbsp of pumpkin seed butter once served.
Mid morning snack: ½ a grapefruit
Lunch
Chickpea curry with green salad
Mid afternoon snack: A vegetable juice: juice 1 carrots, 1/2 cucumber and a piece of root ginger.
Dinner
Roast chicken with roasted courgettes, fennel and peppers.
Evening snack: A slice of carrot and almond loaf
Put some barley flakes to soak in rice milk for tomorrow’s breakfast.
Week 3
Monday
Breakfast
Soaked barley flakes. Sprinkle on some chopped hazelnuts.
Mid morning snack: ½ a grapefruit
Lunch
Sourdough rye bread with hummous and vegetable crudités
Mid afternoon snack: A handful of pumpkin seeds
Dinner
Quinoa and nut roast* with steamed vegetables and tamari gravy*. Make enough of the nut roast for tomorrow.
Evening snack: A small pot of live natural yoghurt
Tuesday
Breakfast
Rye toast with pumpkin seed butter
Mid morning snack: A cup of raspberries
Lunch
Nut roast with green salad
Mid afternoon snack: Hummous with celery sticks
Dinner
Lemon sole with mushy peas* and steamed vegetables
Evening snack:
A baby avocado
Wednesday
Breakfast
Buckwheat flake porridge: put some buckwheat flakes into a bowl and pour on freshly boiled water. Stir in a tsp of almond butter.
Mid morning snack: A handful of goji berries
Lunch
Lentil and sweet potato soup* with red cabbage and celery salad*. Make enough soup for tomorrow as well.
Mid afternoon snack: A piece of sourdough rye bread with tahini
Dinner
Spinach frittata* with green salad.
Evening snack: A few freshly shelled walnuts
Thursday
Breakfast
Porridge. Stir in a tsp of hazelnut butter after serving.
Mid morning snack: ½ a grapefruit
Lunch
Lentil and sweet potato soup with celeriac and carrot salad*
Mid afternoon snack: A few hulled hemp seeds
Dinner
Quinoa with sprouted mung beans and vegetables*. Make enough quinoa for tomorrow as well.
Evening snack: A small pot of natural soya yoghurt
Friday
Breakfast
Quinoa porridge. Re-heat last night’s quinoa in extra water. Stir in a tsp of hazelnut butter after serving.
Mid morning snack: ½ a grapefruit
Lunch
Sardine salad*
Mid afternoon snack: A few almonds
Dinner
Rice and beans*.
Evening snack: A baby avocado
Soak some buckwheat flakes overnight in rice milk.
Saturday
Breakfast
Soaked buckwheat flakes. Stir in some pumpkin seeds and hemp seeds.
Mid morning snack: Carrot, celery and fennel juice. Juice a carrot, 1 bulb of fennel and 2 celery stalks with a handful of parsley.
Lunch
Butterbean soup* with green salad. Make enough of the soup for tomorrow as well.
Mid afternoon snack: Hummous with vegetable crudités
Dinner
Lemon chicken with vegetables*. Make extra for tomorrow as well.
Evening snack: 2 oat cakes with hummous
Put some barley flakes to soak for tomorrow’s breakfast
Sunday
Breakfast
Soaked barley flakes. Sprinkle on some ground flax seeds.
Mid morning snack: Pink juice: juice 1 beetroot, with a red cabbage leaf and ½ a cucumber.
Lunch
Chicken soup. Use last night’s left over lemon chicken to make a soup.
Mid afternoon snack: Hummous with celery sticks
Dinner
Tempeh with roasted vegetables and tamari gravy*
Evening snack: A small pot of natural soya yoghurt.
© Food For Thought 2008