Whole foods: meat, fish, eggs, vegetables, fruits, nuts; no grains, legumes, dairy or refined sugar.
Quality animal protein with plenty of vegetables and fruit; olive oil and nuts for fats.
3 eggs; sautéed spinach; mixed berries; almonds.
Benefits: Complete protein and choline; antioxidants from berries; vitamin E from nuts. Vitamins: A, B12, E, C, folate.
Grilled chicken; leafy greens; cucumber; olive oil & lemon.
Benefits: Lean protein; potassium and fiber; healthy fats for satiety. Vitamins: K, C, E, B6.
Pan‑seared salmon; roasted broccoli and carrots; avocado.
Benefits: Omega‑3s, fiber and carotenoids; potassium and healthy fats. Vitamins: D, B12, A, K.
Starches from roots/tubers; seafood or meat; colorful vegetables and herbs.
Eggs with peppers, onion and tomato; fruit.
Benefits: Protein plus vitamin C and carotenoids; fruit adds fiber. Vitamins: A, C, B‑complex.
Tuna in olive oil; lettuce; olives; lemon.
Benefits: Omega‑3s; healthy fats; fiber and minerals from greens. Vitamins: D, B12, K.
Grilled beef; roasted sweet potatoes; arugula.
Benefits: Iron and zinc; beta‑carotene carbs; nitrates from greens. Vitamins: B12, niacin, A, K.
Minimal‑ingredient meals you can repeat; fruit for a sweet finish.
2–3 eggs; banana; handful of nuts.
Benefits: Protein and choline; potassium; vitamin E and magnesium. Vitamins: B12, E, potassium.
Roast turkey; mixed greens; cucumbers; olive oil.
Benefits: Lean protein; fiber and micronutrients; healthy fats. Vitamins: B‑complex, K, C.
Baked cod; tray of broccoli, peppers and onions; avocado.
Benefits: Lean protein; cruciferous compounds; potassium and healthy fats. Vitamins: B12, D, C, K.
Results may vary based on many factors such as your current health, goals, activity level and lifestyle. Information on this website is not medical advice. Please consult a qualified healthcare professional when needed.