Suggested Daily Meal Plan

Healthy nutrition does not require counting calories, even if you want to lose weight. By eating a diet of the real foods of nature, high in healthy fat and adequate protein from healthy sources, the appetite is greatly reduced resulting in eating fewer calories naturally. Limited carbohydrates, and eating only those in natural foods, does not result in the unstable blood sugar common among those eating grains, sweets and drinking excessive alcohol. 

Presented here are what to eat during breakfast, lunch and dinner. However, as a result of the work of Jason Fung, MD, stressing the importance of intermittent fasting, I recommend that adults eat just one or two meals a day. Here are some choices that I make if I eat during these meal times.

Currently, my routine is to eat the breakfast below and then skip lunch, staying well hydrated and alert by sipping coffee with cream. I get two fasting periods each day, about 10 hours between breakfast and dinner and 12 hours overnight. This works well for me with a healthy weight, fasting blood sugar of 85, and a fasting insulin of 4.5.  For retired people who have total control over their daily schedule, I recommend the two meals in one 8 hour period, such as between 11 am and 7 pm. That way they get 16 hours of fasting in daily.  Remember this is a usual routine and does not need to be followed every day such as when traveling. The proof of your meal plan is in your results.

Breakfast

My bowl no longer contains cereal, rather:

1. A handful of tree nuts, a combination of almonds, walnuts, pecans, cashew nuts or Brazil nuts. Mix and match as you like for variety.

2. A layer of berries, usually fresh blueberries, but sometimes strawberries, raspberries or blackberries, or as back-up dried cranberries.  About ¼ cup.

3. Three heaping tablespoons of plain yogurt with live cultures, preferably goat milk or coconut milk. Will settle for whole cow’s milk if that is all that is available. Alternative or in addition some plain Kefir.

4. A layer of ground flaxseed, chia seeds or hemp seeds.

5. Unsweetened almond milk or coconut milk for added moisture. Kefir makes this unnecessary by providing enough moisture. I will use whole cow’s milk if that is all that is available.

I often have two eggs, hard boiled or fried in coconut oil or butter. Avocado is also an addition to my breakfast if eggs are not available.

After these high protein foods, I may have another fruit such as an orange or a banana. The sugar in these fruits is absorbed more slowly after eating protein.

Water, coffee or teas are the best beverages during the day.

This hearty breakfast will nourish me even with hard work for the rest of the day and makes skipping lunch an option for more fasting time.

Lunch

If I have lunch, a salad, preferably with spinach and other vegetables, avocado, nuts, berries and a protein such as shrimp, salmon or chicken breast. No croutons!

Water, coffee or tea.

Dinner

Have an entrée source of protein such as wild salmon, scallops or other fish.  If meat, a modest portion of grass fed beef such as a petit filet, lamb, pork, chicken or turkey. I eat fish two times to one over meat.

Combine that with a healthy vegetable such as spinach, asparagus, broccoli, squash or yams, carrots, and tomatoes. Occasionally I will have whole or Rosemary potatoes.  Potatoes are a starch, but they have many nutrients and my exercise is able to compensate for carbohydrates. Sometimes I eat vegetarian and my entrée is tofu or eggplant. 

Water and 2-3 ounces of red wine or other alcohol may be used but avoid the grains such as wheat in beer. An ultra-light beer is acceptable, as is white wine.

A modest amount of dark chocolate or fruit may be taken for dessert with the glass of wine. Look for at least 70% cocoa in the dark chocolate.

This meal plan does not require any snacking, and eating between meals is to be avoided. If I skip lunch and want an afternoon snack, I will eat an apple, nuts, or a small piece of dark chocolate. A trail mix of nuts, seeds and modest dried fruit is also a healthy snack if desired.  In general, I have learned that I feel better without these things.

Put fasting periods into your day and night schedule.  Fasting is very healthy for your metabolism and is much easier when fat and protein are the mainstay of your diet.