Real Food, Whole Food, Nutrient-Dense Food

Real food, whole food, and nutrient-dense food is best. This should be your mantra as you transition to eating to live. Pay special attention to how your body responds to food. Ask yourself: Are you still eating, but you are actually full? Are you actually eating 1 portion or 3? Do you have an appropriate balance of fat, protein, and carbohydrates at each meal? Are you satisfied after you eat? Do you snack mindlessly throughout the day? The following is a list of a few simple meal suggestions. There are billions of recipes out there, so I encourage you to experiment with what you like and eliminate what you don’t. 

Breakfast 

Two eggs in real butter, add a dollop of sour cream, salsa or sauerkraut, add two pieces of nitrate free bacon

Full-fat yogurt (unsweetened) with fresh fruit,  and some nuts and/or seeds

Oatmeal with butter or nut butter, a touch of maple syrup, raisins and nuts

Fruit Smoothie: blend yogurt, coconut milk, berries, a small amount of maple syrup and possibly a few raw, organic eggs (for the adventurous)

Lunch

Rich vegetable and meat sauce with pasta or rice (olive oil, tomato paste, whole tomatoes, basil, oregano, thyme, onion, garlic and whatever vegetables and meat you prefer)

Salad greens with a variety of raw vegetables and a salad dressing, add tuna, chicken, turkey or egg salad

Soups and stews: Lentil, chicken with rice, black bean, cream of broccoli, beef stew (the sky is the limit with this)

Quiche: a standard whole grain crust made with eggs, half n’ half, spices and whatever filling you desire, add a salad

Simple crudités in addition to whole grain crackers, salmon cream cheese or sardine in olive oil or mustard

Dinner

Coconut milk curries with fresh vegetables and/or meat served over brown rice

Stir-fry, grilled meat, seafood or vegetables serve over a green salad

Simple Mexican food: salad, beans, rice, salsa, sirloin, and raw cheese

Simple Mediterranean food: hummus, tabouleh, felafel or juicy lamb