Here’s sample meals focusing on light density foods, meeting the approximate goals of 2000 calories, 90 grams of carbs, 60 grams of protein, 60 grams of fat, and 30 grams of fiber for a One Day Menu. Lighter Density foods are recommended on certain days of the Lunar Calendar like Days 11, 18, 20 & 26. Use these ideas to get you going.

Light Density Food Suggestions for One Day

Breakfast:

• Green Smoothie
  • Ingredients: 1 cup spinach, 1/2 banana, 1/2 cup Greek yogurt, 1 tbsp chia seeds, 1 cup unsweetened almond milk.
  • Macros: 240 kcal, 24g carbs, 8g fat, 16g protein, 8g fiber.

Mid-Morning Snack:

• Apple with Almond Butter
  • Ingredients: 1 medium apple, 1 tbsp almond butter.
  • Macros: 190 kcal, 24g carbs, 9g fat, 2g protein, 4g fiber.

Lunch:

• Grilled Chicken Salad
  • Ingredients: 3 oz grilled chicken breast, 2 cups mixed greens, 1/4 cup cherry tomatoes, 1/4 cucumber, 1 tbsp olive oil, 1 tbsp balsamic vinegar.
  • Macros: 350 kcal, 10g carbs, 20g fat, 30g protein, 5g fiber.

Afternoon Snack:

• Carrot and Celery Sticks with Hummus
  • Ingredients: 1 medium carrot, 2 celery sticks, 2 tbsp hummus.
  • Macros: 100 kcal, 10g carbs, 5g fat, 2g protein, 4g fiber.

Dinner:

• Baked Salmon with Steamed Broccoli
  • Ingredients: 4 oz baked salmon, 1 cup steamed broccoli, 1 tsp olive oil.
  • Macros: 320 kcal, 8g carbs, 20g fat, 25g protein, 6g fiber.

Evening Snack:

• Chia Seed Pudding
  • Ingredients: 1/2 cup unsweetened almond milk, 2 tbsp chia seeds, 1 tsp honey.
  • Macros: 155 kcal, 10g carbs, 9g fat, 4g protein, 8g fiber.

Additional Snack:

• Mixed Nuts
  • Ingredients: 1 oz mixed nuts.
  • Macros: 200 kcal, 6g carbs, 18g fat, 6g protein, 3g fiber.

Additional Snack:

• Protein Smoothie
  • Ingredients: 1/2 scoop of clean protein powder, 1/2 cup unsweetened almond milk, 1/2 tbsp almond butter, 1/2 banana.
  • Macros: 245 kcal, 14g carbs, 10g fat, 10g protein, 3g fiber.

Total Macros for the Day

• Calories: 1850 kcal
• Carbohydrates: 92g
• Fat: 60g
• Protein: 60g
• Fiber: 31g

This menu provides balanced meals that adhere closely to the target macros, focusing on light density foods that are nutrient-dense and satisfying. Enjoy these wholesome and delicious dishes as part of your clean eating regimen on the Light Density Days of the Lunar Calendar.