A random list of recipes and foods that support my goals of nutrition. I'll be adding to this list occasionally.
Drinking a glass of red wine, cabernet sauvignon, with a small handful of frozen blueberries everyday will take care of two of the requirements. Flash frozen fruits and vegetables carry more nutrients than food that has degraded in transit.
The current goal is 14 meal recipes and 7 snacks.
In a week of intermittent fasting, that means meals for lunch and dinner with a snack (linner) in between. This gives variety everyday and most likely meals will be repeated in the same week, creating a rotation.
Snacks
Nuts
- Walnuts
- Pistachios
- Almonds (require a lot of water to grow)
- Pecans
- Cashews
- Macadamia
Sourdough bread toasted with sauerkraut on top (optionally add yellowfin tuna or avocado)
Dark chocolate
Smoothies
Meals
A weekly meal plan
Sunday
Sardine Sundays! In a bowl: - Sardines - Whole grains (brown rice, quinoa, etc.) - Sauerkraut and/or kimchi
Greens smoothie: - Spinach or kale - Mixed frozen vegetables - Flaxseed - Creatine - Plant-based protein powder - Chia seeds
Turkey Chili: - Beans - Poultry - Slice of sourdough bread
| Food Group | Running total |
|---|---|
| Green leafy vegetables | 1 |
| Other vegetables | 1 |
| Nuts | 0 |
| Berries | 0 |
| Beans | 2 |
| Whole Grains | 3 |
| Fish (not fried) | 1 |
| Poultry (not fried) | 1 |
| Olive Oil | 0 |
| Red Wine | 1 |
Monday
Greens smoothie: - Spinach or kale - Mixed frozen vegetables - Plant-based protein powder
Carb smoothie: - Sprouted oats or granola - Flaxseed - Creatine - Plant-based protein powder - Chia seeds
| Food Group | Running total |
|---|---|
| Green leafy vegetables | 2 |
| Other vegetables | 2 |
| Nuts | 0 |
| Berries | 0 |
| Beans | 2 |
| Whole Grains | 4 |
| Fish (not fried) | 1 |
| Poultry (not fried) | 1 |
| Olive Oil | 0 |
| Red Wine | 1 |
Tuesday
Wednesday
Thursday
Friday
Saturday