Your perfect diet plan is based on healthiest meal samples that are rich in vitamins and trace nutrients. They are effective in supporting body and brain activity at the highest levels. This list might look complicated as planning a healthy menu is always a challenge, but after you try out a day plan – you will see how easy and yummy it actually is.
Breakfast
- Whole-grain gluten-free cereals, some greenery and a piece of goat brinsen cheese or salted salmon + berries, kiwis and nuts.
- Boiled buckwheat or water amaranth porridge with pesto, white radish, greenery and pumpkin seeds.
- Quinoa, dill, coriander, mint, avocado and pumpkin seeds.
- Berry salad with nuts + avocado toast + water matcha.
- Eggs prepared in any way + fried fish + avocado or nuts + greenery + vegetables.
- Brown rice crisp bread + real butter + fish or caviar + vegetables + greenery.
- Coconut milk chia pudding + berries + nuts or coconut + flax seeds.
- Quinoa or buckwheat (20-30g) + eggs or olives + real butter + nuts or seeds + greenery.
- Grain salad with quinoa or buckwheat (30g) and 2-3 vegetables + greenery + avocado + nuts + olives.
Treat yourself with a healthy sweet breakfast occasionally: try big coconut milk chia pudding + 2-4 non sweet fruit.
Lunch
- Cream of vegetable soups without dairy cream, stodgy vegetable soups with root plants, fish broth, tom yum, curry, bean and miso soups. In fact this is not a prerequisite meal, but definitely the easiest way of sustainable vegetable intake. You can have a dozen of them in your bowl at once.
- Side: beans (french beans, chickpeas and lentils), starchy vegetables (like baked potatoes in their skins, sweet potatoes, parsnips, beets, carrots). Alternate wild rice, quinoa, buckwheat or millet with vegetables for lunch. Sometimes choose non-wheat pasta (rice or lentil).
- Salads and stews: eat as many vegetables as you can, both fresh and cooked. Do not ignore the leaves. Choose mostly heat-treated meals: grilled, baked, stewed, vegetable spreads. Сauliflower, broccoli and fava beans can be previously frozen. Peas, asparagus, sauerkraut, kimchee, leeks, zucchini and mushrooms also fit.
- Fish, mushrooms (shiitake, king trumpet mushrooms and oyster mushrooms) or green cheese. For stodgy lunch choose the following fish and seafood: salmon, herring, mackerel, all types of shells and mollusks, soups with fish trunks (not fillets), miso.
- Dessert: nuts or dark chocolate. Sometimes marmalade, coconut yogurt, or chia pudding. Homemade whole-flour biscuits with nuts or just seeds and nuts. Occasionally – nut butters.
Snack
Coconut yogurt without fillings or fresh coconut.
Dinner
- Salmon steak or tuna with salad or grilled asparagus.
- Stew: zucchini + pepper + garlic and boiled egg, leek omelette with vegetables and mushrooms stewed with garlic + tofu or piece of fish.
- Leaves salad with delicious dressing and sesame seeds + salted salmon.
- Big bowl of greek salad or stew with sesame seeds.
- Curry with turmeric. Broccoli ‘al dente’ and some shrimps or broccoli stewed in coconut milk with turmeric and some wild rice.
- Vegetable salads with avocado and nuts (sometimes add a white of an egg but never add poultry or meat).
Looks delicious and substantial but it is obvious that following such a diverse meal plan to 100% is nearly possible. And this is absolutely OK. We should adapt the diet to our life rhythm. So, just try to fit it to the max with all those foods you have in your kitchen.
Remember that the Pareto law always works 80\20. At 80% we try to listen to what is recommended, at 20% we are allowed to break the list sometimes. But just make sure it is not your dinner every time.
