Menu of the NiMe diet
The recipes included in this book were used in a strictly controlled feeding trial. This means that all meals and snacks of the NiMe diet were provided to participants based on their specific calorie (energy) requirements.
The following is the four-day, rotating menu used in the three-week NiMe diet intervention:
| Day 1 | Day 2 | Day 3 | Day 4 | |
| Breakfast | · Rice Pudding | · Breakfast Hash | · Millet Porridge | · Sweet Potato and Black Bean Hash
· Mandarin Oranges |
| Lunch | · Vegetable Gumbo
· Canned Pears |
· Green Pea Curry
· Brown Rice |
· Yellow Pea Soup
· Artichoke Salad |
· Quinoa Tabbouleh Salad
· Canned Pears |
| Dinner | · Stir-Fry
· Brown Rice |
· Baked Salmon Fillet
· Roasted Brussels Sprouts and Sweet Potatoes · Brown Rice |
· Baked Chicken Breast
· Mashed Jerusalem Artichokes and Potatoes · Green Peas and Carrots |
· Baked Pork Tenderloin
· Roasted Jerusalem Artichokes and Potatoes · Coleslaw |
| Snacks | · Raisins
· Almonds |
· Raisins
· Almonds · Unsweetened Applesauce |
· Canned Pears | · Dried Apricots
· Almonds |
The picture shows the meals and snacks of Day 4 of the NiMe diet menu. Photo by: Anissa Armet.
The recipes included in this book are based on the serving sizes in the 2000-calorie increment of the NiMe diet. For a participant on this calorie increment, they would have consumed around 44 grams of dietary fibre daily.
Please be aware that these recipes are only practical examples of how to apply the principles of the NiMe diet, which can be adapted to incorporate many different traditional, cultural ingredients and seasonal foods. The serving sizes and/or ingredients of these recipes can be altered to suit your personal needs. For example, to make the dinner recipes plant-based, swap the animal proteins (pork, chicken, salmon) for beans, lentils, chickpeas, or tofu. The possibilities are virtually endless.
What sets the recipes in this book apart is that they were tested in a human intervention trial and resulted in substantial health benefits, providing a practical roadmap to easily apply the NiMe diet and improve health.
All recipes created by Anissa Armet.
