My Meal Plans
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Weekday Breakfast:
One green banana
4 heaping serving spoons of my Chia Nut Berry Bowl (see ingredients), with additional unsweetened Almond Milk.
Weekend Breakfast:
On Saturday, at home:
One green banana
4-egg omelet with arugula and precooked mushrooms
On Sunday, at church:
Happy Goat Omelet with extra egg (3)
Hashbrowns
Lunch:
Only a few times/week, consisting of:
One or more of the following:
o 1 can Wild Planet Sardines
o 1 can Matiz Mussels
o 1 can Crown Prince Oysters
o 1 can of Wild Planet Mackerel
o 8-10 precooked thawed frozen shrimp
1 Avocado
1 Green Apple
1 Pear
1 Orange
Raw baby carrots
Chunks of celery stalk, used like chips to scoop hummus.
Chicken or Beef Bone Broth
Dinner:
Usually between 3-5pm, ending before 6pm. All of my meat comes from ButcherBox and is organic, grass-fed, grass-finished, free-range, pasture-raised, or wild-caught.
I’m still learning, but I’ve got the following items down pretty well, consisting of:
A very large pre-made salad (see ingredients)
Optionally one of the following meat selections:
a) a slow-cooker meal, such as:
Chuck roast, cooked with:
o baby carrots
o Purple, yellow, and white onions
o mix of potatoes (homegrown in season):
purple petite potatoes
sweet potatoes
yams
o cayenne pepper
o red pepper flakes (from my sister's garden)
o garlic (homegrown)
o fresh chopped homegrown herbs (rosemary, oregano, basil)
Pork Ribs, cooked with:
o sauerkraut,
o baby carrots,
o fresh chopped homegrown herbs (rosemary, oregano, basil)
b) or a Nu-Wave infrared oven “grilled” meal, such as:
Atlantic wild-caught Salmon - quick to thaw and quick to cook, so I have it often.
Grass-fed ground beef
seasoned with Mrs Dash.
c) or Instant Pot pressure-cooked chicken breasts
One or more choices of sides:
Instant Pot pre-cooked sweet potatoes/yams (homegrown in season)
Instant Pot pre-cooked acorn squash (homegrown in season)
Instant Pot pre-cooked mushrooms
o Baby Bella
o Shitake
o White Button
o I would gladly include other mushrooms, IF I could find them.
Instant Pot pre-cooked rice, mix of various varieties, cooked in cast-off mushroom juice and chicken or beef bone broth:
o Basmati
o Sushi
o Purple
o Wild
o sometimes Quinoa
Steamed broccoli.
By the way, all vegetables, rice, and mushrooms usually get doused in grass fed butter. I will begin using ghee again, the next time I spot some in the health food store.
Homegrown sweet potatoes & yams
Restaurant Meals:
I don't always eat at home, so I can't always eat cleanly. When I eat out at a restaurant, I'll mostly opt for a healthier option - something low-carb that isn't deep fried or charred, and has no sweetened glaze or sauce, with a good number of vegetables, and a plain salad with no dressing.
Things like:
Salmon
Mushroom enchiladas
Fungy pizza. And yes, I'm a pineapple-on-a-pizza kind of guy.
Or, at Ford's Garage (I've always wanted to try that place):
I'll drink a water with lemon, or an unsweetened tea with lemon, or a new beer I've never tried before, OR an Atwater Dirty Blonde beer - yes, I do drink alcohol occasionally.
I'll start with a Berries & Gorgonzola Salad with no dressing (a meal on its own), and then order a
Mushroom Swiss Burger with Angus Beef, cooked medium, including an avocado and egg sunny side up.
If I'm in a carb re-feed cycle, I'll order a 'side car' of their Mac & Cheese.
Home-Brewed Lemon Tea (pre-made weekly):
Stored in 64 oz glass bottle. All stirred with an Analemma WaterTube for structure.
4 large fresh-squeezed lemons with
32 oz 3-stage reverse osmosis filtered water in a tea maker and 2 teabags each of the following organic teas:
o Oolong
o Pu-erh
UPDATE 02/28/2024: I've removed all teas for now, as the polyphenols and tannins were blocking my B Vitamin uptake!
I did warn you that I am a constant experimenter, and that I will be constantly changing things based upon the results of ongoing testing!
8 caps full of humic & fulvic minerals
8 caps full of aloe vera juice
1/2 cup apple cider vinegar
4 tbsp liquid Trace Minerals
10 tablets of Shilajit
1/2 cup fresh blueberries to steep
a few sprigs of fresh home-grown rosemary & mint.
Several months' worth of nuts & seeds, before chopping and storing refrigerated.
Chia Nut Berry Bowl (pre-made in bulk weekly):
Chia seeds soaked overnight in unsweetened Almond Milk.
Every type of organic nut & seed imaginable, chopped:
o Almonds, raw, unsalted
o Brazil Nuts, dry roasted, unsalted
o Cashews, raw, unsalted
o Flax seeds, fresh ground
o Hazelnuts, dry roasted, unsalted
o Hemp seeds, raw, hulled
o Macadamia Nuts, roasted, salted
o Pecans, raw, unsalted
o Pine Nuts, raw, unsalted
o Pistachios, roasted, salted
o Pumpkin Seeds, raw
o Sunflower seeds, raw, unsalted
o Walnuts, raw, unsalted
Organic berries:
o Blueberries, frozen
o Raspberries, frozen
o Goji Berries, some homegrown, when in season.
Beetroot powder
Maca powder
Extra Virgin Olive Oil (EVOO), lots!
Spices:
o Basil
o Cardamom
o Cayenne
o Cinnamon
o Cilantro
o Cumin
o Garlic - ugh. No! Yeck! Garlic on this was horrible!
o Ginger
o Oregano
o Parsley
o Rosemary
o Sage
o Tarragon
o Turmeric
Are all these various nuts, seeds, and spices "necessary"? Necessary, no. Beneficial? I believe yes. Any small subset would be just fine, but I personally like to go for maximum nutritional density and diversity.
As humans, we love to fool ourselves into believing that we already know all there is to know about pretty much everything, including food nutrition, but as we've seen over and over through the decades, this just isn't so. Science is still learning new things every day, even about basic things that we thought we already fully understood, like water.
Food compounds such as phytochemicals, terpenes, alkaloids, lectins, saponins, flavonoids, isoflavones, carotenoids, lignans, and lectins, have only just entered into our collective consciousness relatively recently. No one that I know had ever even heard of these things when I was a kid.
For some reason, "we" try to isolate only these good compounds, and get more of them in a supplement, or, worse yet, patent pharmaceutical drugs from their derivatives. This completely ignores the fact that these things are far often more effective and have less negative side effects when consumed in their original forms. This also ignores all of the other compounds that we don't yet know about, things that very likely provide us other benefits that we haven't even identified yet.
For these reasons, I opt first for whole food forms of these nutrients. Whole foods provide us with everything, including the things we don't yet understand and the things that we only now think we understand, even if mistakenly. And this is why I regularly test my micronutrient status to verify that I'm not over- or under-doing the things we do currently know about.
Looking at this entire meal plan overall, I've heard people say, "Gosh, that's really complex!" I'd have to answer, "Then you're looking at this the wrong way". because none of these ingredients are mandatory.
I, like many people, used to say, "Well if you take away all the good-tasting things to eat that are bad for us, there's nothing left for us to eat!" so your take-away from looking at this meal plan and all of it's components should instead be "Wow, there's actually a large variety of foods to eat that are both tasty & healthy!" Eating healthy doesn't need to be restrictive or limiting.
Lunch & Dinner Salad (pre-made in bulk once or twice weekly):
Mix of organic greens:
o Arugula
o Baby Spinach
o Baby Spring Mix
o Swiss Chard, from my garden when in season.
Mix of homegrown sprouts & micro-greens under grow lamps:
o Broccoli
o Fenugreek
o Lentils
o Mung
o Peas
o Radish
Berries from my yard when in season, otherwise store-bought and organic (when possible):
o Blueberries
o Raspberries
o Blackberries
o Gogi berries, from my yard when in season
Shredded organic vegetables:
o Beets
o Cabbage
o Carrots
o Parsnips
o Radishes
o Turnups
Chopped Tomatoes, from my garden when in season.
Sliced Cucumber
Whole Green Olives
Goat Cheese
Optional Chicken Breast in EVOO and/or thawed precooked Shrimp
Dressing:
o Extra Virgin Olive Oil (EVOO), lots!
o Blend of cold-pressed organic oils:
Five Seed Blend - 5 Seeds That Help You Live Longer
Sunflower Oil