Dear readers,
I often write about the importance of a whole foods-based diet that is high in protein, moderate in healthy fats, and low in refined carbohydrates. This type of diet supports healthy metabolism, optimal weight, hormone balance, and longevity. Today I will offer you an example of what a 3-day meal plan would look like adhering to these principles. This plan gives 90-120g of protein each day. Use it as is or make adjustments by taste and see how it works in your life!
Day 1:
Breakfast:
- Scrambled eggs with spinach, mushrooms, and bell peppers cooked in olive oil
- Sliced avocado
Lunch:
- Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, and a lemon-tahini dressing
- Steamed broccoli and cauliflower on the side
Dinner:
- Baked salmon filet with lemon and dill
- Roasted Brussels sprouts with garlic and olive oil
- Quinoa and black bean salad with diced bell peppers, red onion, and cilantro
Snacks:
- Greek yogurt with sliced almonds
- Celery sticks with almond butter
Day 2:
Breakfast:
- Greek yogurt parfait with mixed berries, chia seeds, and unsweetened coconut flakes
Lunch:
- Turkey and avocado lettuce wraps with sliced cucumber, carrots, and hummus
- Mixed green salad with walnuts and balsamic vinaigrette
Dinner:
- Grilled tofu with stir-fried mixed vegetables (bell peppers, snap peas, carrots, broccoli) in a ginger-garlic sauce
- Roasted sweet potato wedges with rosemary and sea salt
Snacks:
- Cottage cheese with sliced pineapple
- Almonds
Day 3:
Breakfast:
- Scrambled eggs with sautéed spinach, tomatoes, and onions cooked in coconut oil
- Sliced avocado
Lunch:
- Lentil and vegetable soup with a side of mixed green salad with lemon-tahini dressing
- Avocado slices
Dinner:
- Grilled chicken thighs with roasted asparagus and cherry tomatoes
- Quinoa salad with diced cucumber, bell peppers, red onion, and parsley
Snacks:
- Hard-boiled eggs
- Carrot sticks with hummus
This meal plan emphasizes whole foods rich in protein, healthy fats, and fiber while avoiding refined carbohydrates, breads, grains, and sugar. By incorporating a variety of nutrient-dense ingredients such as lean meats, fish, tofu, legumes, vegetables, fruits, nuts, seeds, and dairy, it provides the necessary protein intake to meet daily requirements and supports overall health and well-being. Adjust portion sizes as needed to meet individual calorie and protein needs.
Warm regards,
Dr. Gajer
