The Sonoma Diet: Sample Meal Plan

The Sonoma Diet draws from principles of whole foods, portion control and the Mediterranean diet. Sonoma “power foods” should be eaten on a regular basis. These power foods include almonds and olive oil for healthy fats, whole unprocessed grains, green vegetables such as broccoli and spinach, and vitamin-packed fruits such as bell peppers, tomatoes, blueberries, grapes and strawberries. Followers of the Sonoma Plan begin with Wave 1, which limits grains to breakfast and dinner. Wave 2 allows whole grains for lunch as well. Here are sample meal plans for Wave 1 and Wave 2 of the Sonoma Diet. 

Wave 1 Guidelines

Breakfast should be served on a 7-inch place and consist of 75% protein and 25% whole grains. You may substitute a bowl of whole grain cereal with skim milk. Lunch and dinner is served on a 9-inch plate. Lunch is 40% protein and 60% low carb vegetables. Dinner allows for 30% protein, 20% grains and 50% low carb vegetables.

Wave 1 Sample Meal Plan

For breakfast, enjoy a 2 egg omelet filled with chopped, sautéed broccoli and spinach. You may have a slice of whole grain toast

For lunch, try grilled shrimp skewers. Marinate shrimp in lemon juice, salt, pepper, and chopped fresh rosemary while you cut up mushrooms, bell peppers and zucchini. Skewer the shrimp and vegetables. Add grape tomatoes if you desire. Brush the skewers with a little olive oil and grill until shrimp is cooked and veggies are charbroiled and soft.

A great Wave 1 dinner is broiled pesto salmon. Marinate salmon in lemon juice and white wine for 15 minutes. Cover salmon with pesto and broil until fish is cooked and the pesto forms a crust. Serve with sliced lemon, brown rice and a spinach salad.

Wave 2 Guidelines

Breakfast still follows Wave 1 guidelines for protein and carb servings. Lunch and dinner calls for the plate to be sectioned into 4 parts. Fill one part with whole grains, one part with lean meat or dairy, one part with a fruit of your choice, and round out the last quarter of the plate with a hearty serving of vegetables. You may have a glass of wine with dinner in Wave 2. A serving of dark chocolate is allowed 3 times a week.

Wave 2 Sample Meal Plan

A terrific Wave 2 breakfast is protein pancakes. Blend ½ cup oats, ½ cup cottage cheese and 2 egg whites with a little cinnamon. Cook the batter like pancakes. Top with warm chopped apples or blueberries.

Try pesto pizza for a satisfying Wave 2 lunch. Top a whole grain pita with pesto, spinach, diced cooked chicken breast, olives, tomatoes and low-fat mozzarella. Heat in the oven until the pita is crisp and the cheese melts.

An easy Wave 2 dinner is crockpot chicken cacciatore. Layer 4 whole chicken breasts with cut-up onions, zucchini, garlic, bell peppers, carrots, celery and mushrooms in a crock pot. Season with oregano, basil, salt and pepper to your taste. Combine ½ cup dry red wine with 2 6-oz cans tomato paste and pour over the chicken and vegetables. Cook on low for 8 hours. Serve over whole wheat pasta spirals.

Don’t forget dessert. Finish your dinner with fresh strawberries dipped in melted dark chocolate.


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