Sample Menu For A Healthy Diet

Sample Menu for a Healthy Diet

Turkey Dinner Sample Menu For A Healthy Diet

Wake-Up

Immediately consume room-temperature lemon/salt water.

Breakfast (Eggs and Hash)

Ingredients

● Eggs (free-range, pasture-raised, organic)
● Avocado
● Coconut oil, organic
● Sweet potato (not too much of this)
● Frozen broccoli florets (organic; can also used a frozen veggie mix)
● Salsa or hot sauce (organic; no added sugars, corn, gluten, or preservatives)
● Sea salt (to taste)

Instructions

1. Combine the sweet potato, vegetables, and sea salt in a skillet and cook until cooked through
2. In a separate, non-stick skillet, fry or scramble the egg(s)
3. Top the sweet potato/veggie hash with the avocado, egg(s), and salsa/hot sauce (optional)

Lunch (Swiss Chard-Turkey Wraps)

Ingredients

● Whole leaves of swiss chard (organic)
● Slices of roast turkey (organic, preservative-free, like Applegate Farms)
● Dijon mustard (organic)
● 1 cup organic wild rice (limit this food)
● Red onion slices
● Cut up veggies like cucumber, carrots, bell pepper, etc. (organic)

Instructions

1. Wash and dry the chard leaves
2. Lay each leaf flat and top with turkey, mustard, wild rice, and red onion
3. Roll each leaf

Dinner(Oven-Roasted Chicken and Vegetables)

Ingredients

● Chicken breasts, thighs, or drumsticks: bone-in and skin on (organic, free-range, pasture-raised)
● Sea salt
● Black pepper
● Garlic powder
● Baby broccoli, organic
● Mushrooms, thinly sliced
● Cloves of garlic, thinly sliced
● Yellow onion, sliced
● Cherry or grape tomatoes, halved
● Melted coconut oil, organic

Instructions

1. Preheat the oven to 450 degrees Fahrenheit
2. Rinse the chicken off and pat dry
3. Place the chicken in a dish capable of handling 450 degrees
4. Add ¼ inch water to the dish
5. Generously salt the chicken then add the black pepper and garlic powder
6. Place the chicken in the oven for approximately 40 minutes, or until juices run clear
7. Place the prepared vegetables onto a baking tray
8. Cover and mix the vegetables with the coconut oil, sea salt, and black pepper
9. Place the vegetables in the oven with the chicken for approximately 15 minutes (or until fork-tender)

Snacks: General

● Pre-cut organic vegetables
● Organic fruit
● Organic nuts/seeds
● Organic tea
● Oolong
● Green
● Rooibos

Snacks: Pre-Workout (30-60 minutes before)

● Organic coconut water
● Organic fruit high in vitamin C like kiwi and citrus fruit
● Smoothie with organic beets (will improve blood circulation for intense workouts)
● Easily absorbed protein like hemp

Snacks: Post-Workout (30-60 minutes after)

● Easily digested carbohydrate, like organic coconut water
● Easily digested protein, like hemp