Here's a sample one-week meal plan that follows a 40/30/30 macro split and incorporates organic grass-fed beef or chicken, wild-caught fish, no wheat, and low dairy.
We hope this will make it easier for our patients and friends to get ideas on how to meal plan for the week.
Day 1:
- Breakfast: Veggie omelet made with organic eggs, spinach, bell peppers, and onions.
- Lunch: Grilled chicken breast with a side salad of mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
- Snack: Carrot sticks with hummus.
- Dinner: Grilled wild-caught salmon with steamed broccoli and quinoa.
- Dessert: Mixed berries with a dollop of Greek yogurt (if tolerated).
Day 2:
- Breakfast: Overnight oats made with almond milk, chia seeds, sliced almonds, and a sprinkle of cinnamon.
- Lunch: Organic mixed greens salad with grilled grass-fed beef, cherry tomatoes, avocado, and balsamic vinaigrette.
- Snack: Apple slices with almond butter.
- Dinner: Baked chicken breast seasoned with herbs, served with roasted Brussels sprouts and sweet potato wedges.
- Dessert: Unsweetened almond milk pudding with a few dark chocolate shavings.
Day 3:
- Breakfast: Scrambled eggs with sautéed spinach, mushrooms, and onions.
- Lunch: Grilled wild-caught shrimp skewers with a side of grilled zucchini and quinoa.
- Snack: Celery sticks with almond butter.
- Dinner: Grass-fed beef stir-fry with mixed vegetables (broccoli, bell peppers, snap peas) in a light soy sauce.
- Dessert: Baked cinnamon apple slices topped with a sprinkle of chopped nuts.
Day 4:
- Breakfast: Spinach and mushroom frittata made with organic eggs.
- Lunch: Baked wild-caught cod with a side of steamed asparagus and brown rice.
- Snack: Sliced cucumber with a Greek yogurt dip (made with limited dairy).
- Dinner: Grilled chicken breast with roasted cauliflower and a side of quinoa.
- Dessert: Chia seed pudding made with unsweetened almond milk and topped with fresh fruit.
Day 5:
- Breakfast: Quinoa breakfast bowl topped with mixed berries, sliced almonds, and a drizzle of honey (optional).
- Lunch: Grass-fed beef lettuce wraps filled with sautéed vegetables and served with a side of sliced bell peppers.
- Snack: Mixed nuts (almonds, walnuts, cashews).
- Dinner: Baked wild-caught salmon with roasted Brussels sprouts and a side of cauliflower rice.
- Dessert: Fresh fruit salad with a sprinkle of shredded coconut.
Day 6:
- Breakfast: Smoothie made with almond milk, spinach, frozen berries, and a scoop of protein powder (if desired).
- Lunch: Grilled chicken breast with a side of mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
- Snack: Rice cakes with avocado spread.
- Dinner: Grass-fed beef stir-fry with mixed vegetables (broccoli, bell peppers, snap peas) in a light soy sauce.
- Dessert: Unsweetened almond milk yogurt with sliced almonds and a drizzle of honey (optional).
Day 7:
- Breakfast: Vegetable omelet made with organic eggs, spinach, bell peppers, and onions.
- Lunch: Grilled wild-caught shrimp skewers with a side of grilled zucchini and quinoa.
- Snack: Carrot sticks with hummus.
- Dinner: Baked chicken breast seasoned with herbs, served with roasted cauliflower and brown rice.
- Dessert: Baked cinnamon apple slices topped with a sprinkle of chopped nuts.
We are also providing are a few simple recipes to help you prepare some of the meals mentioned in the one-week meal plan:
Recipe 1: Veggie Omelet
Ingredients:
- 2 organic eggs
- Handful of spinach leaves
- 1/4 bell pepper, diced
- 1/4 onion, diced
- Salt and pepper to taste
- Cooking spray or a teaspoon of olive oil
Instructions:
1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
2. Heat a non-stick skillet over medium heat and lightly coat it with cooking spray or olive oil.
3. Add the diced bell pepper and onion to the skillet and sauté for 2-3 minutes until they start to soften.
4. Add the spinach leaves to the skillet and cook for an additional minute until wilted.
5. Pour the beaten eggs over the vegetables in the skillet and gently swirl the pan to distribute the mixture evenly.
6. Cook for 2-3 minutes or until the eggs are set.
7. Carefully flip one side of the omelet over the other, creating a half-moon shape.
8. Cook for another minute to ensure the omelet is fully cooked.
9. Slide the omelet onto a plate and serve hot.
Recipe 2: Grilled Chicken Breast
Ingredients:
- 1 boneless, skinless chicken breast
- Salt, pepper, and your choice of herbs or spices for seasoning
Instructions:
1. Preheat the grill to medium-high heat.
2. Season the chicken breast with salt, pepper, and your desired herbs or spices on both sides.
3. Place the seasoned chicken breast on the grill grates and close the lid.
4. Grill for approximately 6-8 minutes on each side or until the internal temperature reaches 165°F (75°C).
5. Remove the chicken from the grill and let it rest for a few minutes before slicing or serving.
Recipe 3: Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- Mixed salad greens
- Cherry tomatoes, halved
- Cucumbers, diced
- Balsamic vinaigrette dressing
Instructions:
1. In a bowl, combine the cooked quinoa, mixed salad greens, cherry tomatoes, and diced cucumbers.
2. Toss the ingredients together until well mixed.
3. Drizzle the salad with balsamic vinaigrette dressing and toss again to coat evenly.
4. Serve the quinoa salad as a refreshing side dish or a light lunch option.
These are just a few recipe ideas to get you started. Feel free to customize them by adding your favorite ingredients or adjusting the seasonings to suit your taste preferences. Enjoy your cooking!
Remember that it's essential to consult a healthcare professional or a nutritionist before making any significant dietary changes and to adjust portion sizes based on your individual needs. Enjoy your meals!
(254) 227-5851
Comments