So finally after 2 years of agreeing to make my friends a list of reasonable meal plans, here it is!
I have compiled a list of meals that are reasonable for breakfasts, snacks, lunches and dinners. My general rule of thumb is to eat as many fruits AND vegetables that I can in one day, 5 being the absolute minimum. I try to make nuts, grains, and legumes a big part of my protein as well, and when I give into meat cravings, it is high quality wild fish, pasture raised eggs, or pasture raised meat that is organic. This brings a great appreciation to meat, and is good for the environment as well.
10 things to Keep in mind:
1. At every meal, have a fresh fruit or vegetable; your body needs fiber for absorbing fats and toxins so it can detox and shed pounds, and be sure to give your body variety by changing up at least 2 of your meals day to day. Also smaller more frequent meals will be better for your body, and will boost your metabolism as well, instead of 3 large meals.
2. Center your meals on carbohydrates like grains, potatoes, or starchy foods. These fill you up faster, give you energy, and will make you feel more satisfied. Avoid bleached wheat products, instead try spelt or whole wheat.
3. Eat Nutrient Dense Foods. Organic has a high standard – and means farmers will be putting nutrients back into the soil, putting more nutrients into your food. Anything that is not organic has probably been sprayed with harmful pesticides and will be toxifying your body.
4. The less processed, the better. (If it’s in a package, you’re compromising nutrients)
5. Eat on a smaller plate. Save leftovers for tomorrow.
6. Meat Substitutes like soy hot dogs are not any better for you. Soy needs a lot of processing and fermenting and isn’t meant to be a protein replacer, but a condiment in Asian culture. Other beans, for instance, Mexican beans are a lot safer for our bodies.
7. If our great grandparents weren’t eating it from the land, we’re not supposed to be eating it. (Examples: Sugar, Canola oil, soy, frozen TV dinners…) not good for us, so stick to traditional foods.
8. Limit alcohol to one-two days a week if you can. Try something good for you like organic red wine, as a healthier alternative to cocktails. Trader Joes has a bottle for $4! What a bargain.
9. Pasteurized juices are just sugar. The enzymes (which you need) have been killed. Fresh squeeze your own juices for the best juice. (I fresh squeeze 2 oranges every morning for my smoothies and it takes me about 30 seconds total for the whole process)
10. “Sprout” your grains overnight. Soak beans for at least 6 hours before they will be cooked. This will allow them to release the gases, and become a live food, where the nutrients start to increase. This goes for all grains, and nuts too. I soak RAW almonds overnight for oatmeal and almond milk. I also soak oats overnight so the cooking time is reduced by half the time, and it is easier to digest. Chia drinks sold in the stores are just sprouted Chia seeds, and fruit juice! Soups, beans, one-pot dishes, and sprouted ingredients can save a lot of time. If you are willing to make a big batch and store it for the rest of the week or next couple days as leftovers, try it and save some time in your week.
10 keys to eating good food and spending less $:
1. Grow your own food, even if its one chicken giving you eggs from the backyard, a tomato hanging basket on the balcony, or a children’s pool/plastic shoebox giving you hydroponic lettuce and herbs.
2. Shop at the farmers market. Its most likely picked that day or the day before, and rich in nutrition. Commercial grocery stores support countries on the other side of the equator and are picked when green, and ripened with gas. Support your farmer directly by taking out the middle man, and gain an appreciation for the land your food comes from.
3. Use food as your medicine. Garlic and onions are great for keeping your immune system up, as well as vitamin C in fruits. Vegetables with bright colors (ROYGIV) contain a lot of vitamins and minerals. Synthetic vitamins are usually called “expensive urine”. Use food as your medicine.
4. Can/ferment/freeze fresh foods to save for later, in the long run you save and have the advantage of knowing what goes into your foods. Sauerkraut only requires cabbage and salt, is eaten “raw and fermented” and has a long shelf life. I will post more of these recipes in the future.
5. If something is going to expire, use it. Hard loaves of bread can be made into croutons, old milk can be made into buttermilk pancakes, and old vegetables can be composted/ given to chickens. Food shouldn’t be thrown in a landfill by any means.
6. Cook a little at a time if you’re just cooking for one. You don’t need to dice an entire vegetable up, just save some for later in a moist cloth in the fridge for the next meal.
7. Make your own granola, desserts, potato chips, meals at home, and so on… processing costs $$$ find the loopholes and pay the minimum for a little time each day.
8. Try pairing grains and legumes together. Hummus and Pita are a famous pair that when together form the same amino acid, tryptophan- the same as in Turkey that makes you satisfied and sleepy! Corn and Beans are a famous pair that even grown together, and eaten together form a complete protein. Beans and rice, are another famous one too. These will be key into making you feel more satisfied without meats at every meal.
9. Juicers or Blenders are great for turning fruits/vegetables into wonderful drinks! This is a great investment for those looking to have smoothies as a way to getting their essential fruits and vegetables each day. [side note: Cuisinarts choppers also have an attachment for shredding vegetables up quickly too if you want to prep you food fast]
10. Spend one day a week dedicated to shopping for your food, whether it’s the day you go to the farmers market, or the day you have off from work. Buying your vegetables, and cleaning them, trimming the strawberry tops off, washing your lettuce, spinning it and putting it in a sealed salad bowl for convenience will save lots of time throughout the week. I heard a story about a Midwesterner whose mother took every Sunday to make homemade pasta and dry it in the kitchen for the next weeks supply. Figure out your weekly meal plan and think about what variety of foods you will be getting in your diet. You will eat healthier and spend less on eating out at overpriced places, and prepping your food ahead of time so you can eat healthy on the go.
Here is the list of things you will want to avoid in a healthy diet. These foods actually have anti-nutrients and will do more harm than good. (Keep that in mind)
THE AVOID LIST:
SUGAR, CORN SYRUP, ASPARTAME (in most gum), SWEET N LOW
OIL- ESPECIALLY CANOLA, SAFFLOWER, CORN, AND SOYBEAN OIL
SOY PRODUCTS LIKE FAKE MEATS, TOFU (EXCEPT MISO, WHICH IS FERMENTED)
MEATS IN EXCESS- steer clear of too much beef and pork (ha, get it?)
PROCESSED FOODS- if it comes in a package, are there really that many nutrients?
DAIRY- avoid ice cream, sour cream, milk, and cold and melted cheeses.
FAST FOOD- pesticide sprayed, fried everything, if you go just know how to order the least harmful thing. every now and then I get a grilled cheese/veggie burger from in-n-out, but no more than 2x a year!
~ANYTHING NOT ORGANIC MAY CONTAIN HIGH TRACES OF CHEMICALS
The exceptions:
-Coconut oil and butter for frying, or olive oil served cold for salads. Coconut oil although saturated, actually boosts your metabolism because it is a medium chain triglyceride. Butter is a traditional food we have cultivated for hundreds of years, and a much better ingredient than any modern replacement.
- Honey is OK as a sweetener... good quality local honey is everywhere, but beware of the little honey bear.
- I like Newman's own organic products (in a package), he make some good bagged spelt pretzels, if you must have a quick snack on the go. It is basically: spelt, salt, and water though... no harm done.
Plain yogurt and goat cheese is OK, in moderation.
Local, Wild, or Pasture Raised Meats, Fish, and Eggs.
To decode the menu:
If it has a (*) after the item, I will be posting the recipe shortly.
If it has a / symbol, it means "or" for example "almonds/walnuts" means "almonds or walnuts"
Here it is friends, Happy Eating!
Upon Rising:
Drink 1-cup warm water with lemon to flush the body of toxins and clean the system
Breakfast (pick one or two, depending on how big the portion is)
Acai bowl *
Yogurt with granola and fresh fruit (banana, berries, peaches)
Fresh squeezed Orange/ Apple Juice
Fresh Fruit Smoothie * no yogurt& honey. use ripe bananas and fresh OJ
Fresh Veggie Smoothie- beet, carrot, celery, fresh OJ, strawberries, spinach....etc
Alkalizing Green Smoothie- avocado, cucumber, parsley, lime, &spinach. yum!
Steel Cut or Rolled Oats w/dried fruit, almonds (soak overnight)- add flax and honey
Sprouted Chia Seeds Drink with Fresh Fruit Juice and Lemon
Miso Soup* and Brown Rice
Freshly made Almond Milk*
Sweet Potato/ Yam with coconut oil
Poached Eggs with Sprouted Wheat Bread/ oranges/ small salad
Quinoa with Lemon (simmer quinoa 20 min over stove, then + lemon & salt )
Asparagus and Poached Eggs
Vegetable omelet (at least 3 vegetables, accompanying onions)
Midmorning snack:
Herbal Tea
Trail Mix with lots of nuts and dried fruits (no candy, chocolate, or caramel pieces)
Dried Fruit (without sugar or sulfur, preferably)
Fresh Fruits like oranges, apples, pineapple slices, berries, bananas (on the go)
Raw Carrots, Celery, Beet, Apple Juice FRESHLY SQUEEZED
Baked Potato with lemon/ Bragg’s liquid amino/ coconut oil
Cucumber slices with Chili, Lime, and Salt
Banana- sunflower-seed butter sandwich [with sprouted bread]
Pita, Raw Veggies with Hummus
Lunch/Dinner meals:
Mexican- [when ordering tell the cook you prefer food not cooked in oil.]
Black Bean Burrito with rice, cilantro, lime, and salsa – no cheese
“Nachos” with black beans, avocado, onion, cilantro, salsa, and goat cheese
Black Bean Taquitos with avocado, onion, cilantro, salsa toppings
Side of Beans and Corn Tortillas with toppings [cheap meal!]
Pineapple tamales
Mexican Rice and Beans
Sandwiches- ask for hummus & avocado as a spread instead of “Vegenaise.”
Veggie Wrap with whole-wheat wrap
Veggie Sandwich (sprouts, avo, hummus, lettuce, tom, red onion)- sprouted bread
Pita Pocket Sandwiches- avocado, sprouts, lettuce, tomato, red onion, hummus
Salads- (read your salad dressing’s list of ingredients)
-Preferably, salads should be local, organic, and with homemade/house dressing.
Greek Salad
Spinach salad with orange juice/ orange slices, feta, red onion...etc
Red Russian Kale and Arugula Salad with groovy dressing*
Cucumber salad- Cucumber, red onion, tomatoes, parsley diced + ACV
Onion Salad- slice onions, marinated in parsley, lemon, evoo, shredded ginger
Caprese Salad- Fresh Buffalo Mozzarella, Basil Leaves, Tomato, Garlic, and Balsamic
Italian…avoid the melted cheeses and heavy cheesy meaty sauces and you’ll be just fine.
Pasta with steamed broccoli/ cauliflower/ zucchini in tomato sauce
Shredded Zucchini stir-fried in garlic and (evoo/butter/coco oil)
Garlic Bread with butter, parley, minced garlic on whole-wheat loaf
Pesto Pasta with cherry tomatoes
Pasta with Marinara Sauce
Pizza with goat cheese, garlic, tomatoes, spinach…(or veggie pizza, hold the mozz)
Make your own pizza… try goat cheese, walnut, dried cranberries, and apple pizza.
Eggplant Panini with avocado
Homemade Raviolis- pumpkin/pesto/spinach, etc..
Greek/Middle eastern… delightfully refreshing
Vegetable Kabob
Falafel Wrap
Tabouli Salad- couscous, tomatoes, mint, onion, lime,
Wild Rice with lemon and green onions
Greek Salad- romaine, olives, feta, cucumbers, tomatoes, red onion, avocado
Caprese salad/ sandwich
Veg Dolmas (stuffed grape leaves)
Japanese… for those sushi nights. (Avoid the rolls with mayo sauce all over)
Seaweed Salad
Brown Rice with lemon wedge
2-6 pieces of Sashimi
California Roll (without shrimp or imitation crab)
Miso Soup
Thai/ Chinese/Korean/ Vietnamese… spicy and kicks your metabolism up!
Chinese Stir-fry* with Rice
Coconut Vegetable Curry*
Pad Thai Noodles (Thai)
Tom Yum Soup (Thai)
Kim chi with rice (kor)
Vegetable Lettuce Wraps*
PHO (w/o meat) it’s cooked with beef bones which is good for hair/nails/hangovers!
Indian:
Aloo Gobi* and Rice
Dal (Lentils with Curry)
Coconut Vegetable Curry*
BBQ options- bring your healthy foods with you to BBQs! Stay strong!
Grilled Vegetables like- corn on the cob, baked potatoes, grilled onions with lemon and tamari, zucchini (cut lengthwise down the middle)…etc.
Fresh Veggies and dip
Portobello Mushroom Burger
Grilled Fish with Rice and zucchini
Grilled Nopal Cactus, beans, tortillas, and toppings.
Veggie Burger- avoid soy, look for a mixed vegetable burger.
Grilled Pineapple
Vegetable Shish kabobs:
Baby tomatoes, pearl onions, baby bell peppers, and mushrooms, zucchini
Marinade for kabobs: shredded ginger, olive oil, lemon juice, dill, salt and pepper. Soak for 30 min, & BBQ.
Soups~ my favorite medicine for healing and hydrating
Minestrone
Split Pea
Tomato Basil
Cabbage Soup*
Veggie Soup*
Tortilla Soup
Vegan Chili* with Cornbread
Bean soup
Home cooked potato side dishes~
Potato salad- (boil potatoes 1st) then dice, coat in EVOO. Then add Red Onions that have been soaked in ACV. Add parsley, salt and pepper.>
Baked Potato with Pesto (hold the sour cream, butter, and bacon bits)
Roasted Red Potatoes*- with rosemary, garlic, and coconut oil
Mashed Potatoes with Peas and Carrots* (grandma’s recipe)
Vegetable Quiche with mashed potato crust/ whole wheat
Homemade sauerkraut on baked potatoes
Desserts: avoid dairy/sugar/ loads of fat… try something w/ fruit or nuts
Apple Crumble (sliced apples baked with oat, cinnamon, honey topping)
Walnut Honey Baklava
Plain Frozen yogurt with strawberries OK
Oatmeal cookies with walnuts/almonds/pecans and raisins
Carrot Pulp Cookies (use left over pulp from juicing carrots)
Cacao milkshake- soaked almonds, cacao, dates, honey, carob, banana, h20.
Coconut milk ice cream- 1 can coco milk, carob, banana, and dates.
FRESH FRUIT!
A sample day menu might be:
Day 1:
Rising: Warm Water with Lemon, stretch and breath deeply
Thought of the day: Be a better listener
Breakfast: 1 fruit smoothie
Snack: trail mix and freshly juiced vegetable juice
Lunch: Greek Salad
Snack: Herbal Tea, apple, and Hummus and Pita with veggies
(workout: do 50 sit-ups)
Dinner: stirfried vegetables with rice
Day 2:
Rising: Warm Water with Lemon, stretch and breath deeply
Thought of the day: Do a random act of kindness for someone, and don't expect anything in return.
MM: Fruit Smoothie with spinach
Lunch: Beans and Tortillas with Toppings, and cucumbers with chili and lime
Afternoon: Herbal Tea, an orange, side salad.
(Workout: Walk everywhere or for at least 30 min.)
Dinner: Miso soup, sashimi, rice, and a california roll.
Day 3:
Rising: Warm Water with Lemon, stretch and breathe deeply
Thought of the day: Be grateful for all of your blessings
Breakfast: Fresh Squeezed Vegetable Juice or Fruit Smoothie
-Coffee/Tea here-
MM: Yogurt, Granola, Strawberry parfait
Lunch: Salad & Baked Potato with Pesto
Snack: Trail Mix, Hard Boiled Egg, and Toast with Almond/Peanut Butter.
(Speed Walk today, and go some stretches by the ocean/ in nature- take deep breaths and detox with each exhaling breath)
Dinner: Vegetable Soup of your choice & Whole Wheat bread
Day 4:
Rising: Warm Water with Lemon, stretch and breath deeply
Thought of the day: Make peace with imperfection
Breakfast: Fruit/ Vegetable Smoothie
MM: avocado on toast with tomato and lemon, and one apple
Lunch: Bean Soup/ Chili and Corn Tortilla chips
Snack: Hummus, Veggie Sticks, Pita
(Workout: dance like crazy to the radio while cleaning your room)
Dinner: Pasta with marinara, salad, and organic red wine
Day 5:
Rising: Warm Water with Lemon, stretch in bed or outside
Thought of the day: Tell someone today how much you admire them.
Breakfast: Vegetable Juice or Veggie smoothie
MM: apple, banana, and herbal tea
Lunch: Spinach Salad and yam w/ OJ on both
Snack: Hummus snack
(Workout- go on a run/ swim and burn some of those pasta carbs off. Then eat Tacos for muscle repair.)
Dinner:Fish Tacos with beans, mexican rice, onion, and toppings (omit mayo sauce), also cucumber with chili and lime
Drink lots of water, Breathe Deeply, and Eat Well for Longevity. Love and Peace, My Friends.
