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Note that the greater the dilution, the more precise the dosage is

Day 1 Breakfast Scrambled eggs with 1 egg and 2 egg whites (or cup of liquid egg whites) and cooking spray 1 1-ounce slice of whole-grain toast with mashed avocado with optional tomato slices or leaves of spinach or arugula cup of fresh or frozen berries or peach slices Lunch Grilled chicken salad with 3 oz chicken breast, mixed greens, cucumber, tomato, vinaigrette with 2 teaspoons of olive oil, 1 tablespoon of balsamic vinegar, chopped mint, dill, or parsley, dijon mustard, minced garlic to taste, and salt and pepper to taste 1 small banana Dinner 4 oz baked salmon 1/2 cup cooked quinoa 1-2 cups of steamed broccoli Snacks 1 low-fat string cheese stick 1 small apple ounce of almonds Day 2 Breakfast 1 6-ounce container of plain non-fat yogurt 1 cup of puffed brown rice cereal 1 sliced banana Lunch Wrap on a soft taco-sized whole-grain tortilla with 1 ounce of low-fat cheese, 2 ounces of nitrate-free turkey breast, lettuce, tomato, and 1 tablespoon of hummus 1 cup of fresh fruit Dinner Stir fry made with 4 ounces of skinless chicken or tofu, 1-2 cups of mixed vegetables like bell peppers, snap peas, carrots, broccoli, or celery, and 2 teaspoons of sesame oil (per person) cup cooked brown rice Snacks cup low-fat cottage cheese and 1 ounce of whole grain pita chips 1 cup of carrot sticks 1 hard-boiled egg Day 3 Breakfast Oatmeal made with cup dry oats and unsweetened almond milk cup of fresh or frozen fruit (unsweetened) 1 hard-boiled egg Lunch A black bean or veggie burger on a green salad with 2 tablespoons of vinaigrette dressing cup of baked sweet potato Dinner 4 ounces of grilled shrimp or fish 1 cup of brussels sprouts roasted with a spritz of olive oil cup of cooked farro or brown rice Snacks ounce of nuts 1 low-fat cheese stick 1 cup of cucumber slices cup of bean dip or fat-free refried beans Day 4 Breakfast Breakfast bowl with cup black beans, 2 egg whites scrambled with spinach, and cup of brown rice Lunch Pasta salad with cup of whole-grain pasta, 3-4 ounces of tuna, chopped zucchini, cucumbers, and tomatoes, diced onion, 1 ounce of feta cheese, 2 tablespoons of vinaigrette dressing or olive oil and lemon juice, optional bed of mixed greens Dinner 4 ounces of broiled cod 1 cup of roasted vegetables with 2 teaspoons of olive oil 1 ear of corn Snacks 1 hard-boiled egg cup of cottage cheese 2 tangerines Day 5 Breakfast 1 slice of whole-grain bread with 1 tablespoon of peanut butter cup cottage cheese 1 banana Lunch Tuna salad with 1 can of tuna in water mixed with cup plain yogurt, diced celery and onion, chopped tomato, cumin, chopped parsley, and 2 teaspoons of olive oil, served over mixed greens whole-grain pita pocket (1 ounce), toasted Dinner 1 cup of cooked whole-wheat pasta served cup of marinara sauce mixed with cup of cooked zucchini slices or broccoli florets, topped with 1 ounce of parmesan cheese ounce of almonds Snacks 1 small pear 1 low-fat string cheese stick cup of cottage cheese with 1 tablespoon of sunflower seeds Day 6 Breakfast Overnight protein oatmeal with cup oats, cup plain yogurt, 1 small chopped apple, ounce nuts, and cinnamon Lunch Chickpea pasta salad with cup of chickpeas, cup cooked whole-grain pasta, chopped vegetables like tomato, zucchini, broccoli, and bell peppers, lemon juice, chopped parsley, oregano, 2 teaspoons of olive oil Dinner Grilled turkey burger or veggie burger on a whole-grain bun with mustard and 2 tablespoons of mashed avocado Baked carrot sticks or green beans with sea salt and 2 teaspoons of olive oil 1 cup of fruit Snacks Baked kale chips made with sea salt, cooking spray, and 2 tablespoons of grated parmesan cheese 1 low-fat string cheese stick 1 cup of grape tomatoes ounce of almonds Day 7 Breakfast Oatmeal pancakes made with cup oats, 2 tablespoons of whole wheat flour, 1-2 egg whites, baking powder, and salt, and cooked with cooking spray 1 cup of fresh fruit Scrambled egg whites or poached egg Lunch Chicken vegetable soup 1 small baked sweet potato with optional toppings like plain yogurt or cottage cheese, chopped broccoli, chives, parsley Dinner English muffin pizzas on whole-grain English muffin halves with low-fat cheese Green salad with 2 tablespoons of vinaigrette dressing Snacks 2 brown rice cakes 2 tablespoons hummus 2 roll-ups with lettuce leaves, 2 ounces of nitrate-free turkey, and 2 ounces of low-fat cheese Reviewed by Heather Tonkins, Lark Health Coach How Lark Can Help Selecting healthy proteins and keeping portions in check can help you reach your weight and health goals

However, studies suggest that drugs, such as liraglutide, which possess strong potential in decreasing low-grade systemic inflammation may be effective in treating OA

For best results, have 1 to 2 scoops in the morning on your rest days with a protein shake

R., Mikkelsen, E

Kronenberg et al., 2003