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IFM Phytonutrient Food Plan

Lunch

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BLACK RICE AND ARUGULA SALAD WITH LIME VINAIGRETTE-1

Black Rice and Arugula Salad with Lime Vinaigrette

DILLED QUINOA AND PEA SALAD-1

Dilled Quinoa with Peas and Parsley

CURRIED LENTIL AND YAM SOUP-1

Curried Lentil and Sweet Potato Soup

BEET AND CHICKPEA SALAD WITH CREAMY DILL DRESSING-1

Beet and Chickpea Salad with Creamy Dill Dressing

STEAK TACO LETTUCE WRAPS-1

Steak Taco Lettuce Wraps

CREAMY BROCCOLI GINGER SOUP-1

Creamy Broccoli Ginger Soup

CABBAGE AND BROWN RICE SALAD-1

Brown Rice and Cabbage Salad

GINGER-LIME BEET QUINOA DETOX SALAD-1

Ginger-Lime Beet and Quinoa Salad

EVERYDAY FALL SALAD-LOW-HISTAMINE-2

Everyday Fall Salad

CRISPY TOFU KALE SALAD HEMP DRESSING VEGAN KETO-1

Crispy Tofu and Kale Salad

SOUTHWESTERN BLACK BEAN BROWN RICE SALAD-1

Southwestern Black Bean and Rice Salad

HARVEST QUINOA SALAD-1

Harvest Quinoa Salad

TOMATO-FREE BLACK BEAN CHILI VEGAN INSTANT POT-2

Instant Pot Black Bean Chili

MEDITERRANEAN BROWN RICE VEGETABLE SALAD-1

Mediterranean Brown Rice Salad

COTTAGE CHEESE PEARS ALMONDS-DASH DIET RECIPE

Cottage Cheese with Pears and Almonds

INSTANT POT BLACK BEAN VEGETABLE SOUP-VEGAN

Instant Pot Black Bean and Vegetable Soup

TURMERIC RICE VEGETABLE SOUP-1

Turmeric, Vegetable, and Rice Soup

CREAMY TURMERIC-GINGER SOUP-2

Creamy Turmeric-Ginger Soup

COTTAGE CHEESE WITH PEACHES HEIRLOOM TOMATOES-1

Cottage Cheese with Peaches and Heirloom Tomatoes

MINESTRONE SOUP-1

Minestrone Soup

BROWN RICE TOFU AND VEGGIE BOWLS-1

Brown Rice, Tofu, and Veggie Bowls

BLACKBERRY, MINT, AND FETA SALAD-1

Blackberry, Mint, and Feta Salad

Quinoa and Black Bean Salad

Quinoa and Black Bean Salad

PASTA WITH AVOCADO BASIL PESTO-1

Pasta with Avocado-Basil Pesto

MEDITERRANEAN PASTA SALAD-1

Mediterranean Pasta Salad with Chickpeas

Fried Chickpea Salad with Broccoli Sprouts and Watermelon Radishes-3

Fried Chickpea Salad with Broccoli Sprouts and Watermelon Radishes

HOT AND SOUR MUNG BEAN SOUP-1

Hot and Sour Mung Bean Soup

KOREAN SPICY NOODLES-1

Spicy Korean Noodles

Rice Cake with Peanut Butter and Banana

Rice Cake with Peanut Butter and Banana

Rice Cake with Cucumber and Hummus-2

Rice Cake with Cucumber and Hummus