What to eat: 3 meal ideas for breakfast, lunch & dinner 🍽️

BREAKFAST:

Option 1:

Protein Oatmeal: 1 cup cooked oats with 1 or 2 egg whites, topped with 1 tablespoon of Peanut or Almond Butter, 1 teaspoon of flax seeds, half a banana; alternatively top with 6 to 8 walnut pieces, 1tsp chia seeds plus a handful or 1/2 cup of blueberries.

Option 2:

Greek Yogurt: 1/2 to 3/4 cup of unsweetened Greek Yogurt topped with 1/2 cup berries (blueberries, strawberries, pomegranate seeds etc.), 6 to 8 almonds, 1 teaspoon of chia seeds. Top with a pinch of cinnamon, coconut flakes and a drizzle of local honey.

Option 3:

Spinach Omelette: served with 1 slice of sourdough bread, 1/2 an avocado, may serve with smoked salmon.

LUNCH:

Option 1:

Protein Mixed Green Salad: 1 to 2 cups of mixed greens (baby spinach, arugula, baby kale etc.) topped with 1 sliced tomato, 1 cucumber, 1 red radish, red onion to your liking, 1/2 an avocado, 2 sliced hard -boiled eggs, 1 tablespoon of blue cheese, goat or feta cheese crumbles, drizzle with 1 tablespoon of each olive oil and apple cider vinegar.

Option 2:

Mediterranean Salad: 1 to 2 cups of baby spinach or romaine lettuce, 1/2 cup rinsed and drained cannellini beans or chick peas, 1/2 cup halved grape tomatoes, 1 diced cucumber, red onion to your liking, 1 tablespoon of feta cheese, 6 to 8 olives, drizzle with 1 tablespoon of each olive oil and balsamic vinegar. Serve with grilled chicken breast and a slice of sourdough bread.

Option 3:

Open Faced Tuna Sandwich: combine 3 ounces canned water-packed tuna, 1/4 chopped cucumber, 1/4 cup diced tomato, 1/4 diced avocado, 1 tablespoon chopped red onion, 1 teaspoon minced dill, 1 tablespoon chives, 1 teaspoon each red wine vinegar and olive oil. Serve over a large slice of sourdough bread or organic pita bread. Top with 1 sliced hard-boiled egg and sprouts.

DINNER:

Option 1:

Ginger Oven Baked Salmon for 2: 1 to 1 and 1/2 pound of wild caught salmon fillet, marinated in 1 tablespoon of lemon or lime juice, 1 tablespoon of toasted sesame seed oil, 1 tablespoon of honey, 1 to 1/2 teaspoon of ground ginger or powdered ginger, 1/2 teaspoons of red pepper flakes, 1 teaspoon sea salt, 2 minced garlic cloves. Top with sesame seeds and bake at 400F for 20 to 25min. Serve the salmon with 1/2 cup cooked faro and 1 cup of steamed broccoli, cauliflower etc.

Option 2:

One-Pot Red or White Chilly: Beef Chili; Turkey Chili; White Chicken Chili

Option 3:

Grilled Steak with Chimichurri Sauce: served with 1 baked potato of choice, 1 hand size of steamed string beans, alternatively with 1/2 cup mashed potatoes, 1 cup steamed or baked cauliflower, broccoli, asparagus etc. 1 palm sized wiled rice, quinoa, barley.