Menu IDeas

This is what my nutritionist gave to me, I found it to be pretty helpful.

Healthy Solutions – Menu Ideas
Rhonda A. McKinney, CN

Breakfast
 2 slices of Turkey Bacon (nitrate, nitrite free), 1 slice Ezekiel bread, ½ grapefruit
 2 eggs, 1oz mozzarella cheese, tomato slices
 1 egg, 1 slice Ezekiel bread, 1 cup strawberries, blueberries, raspberries
 ½ cup low fat plain yogurt (sweetened with xylitol) and berries, 1 egg
 2 small patties of Diestel (Whole Foods) Turkey sausage, 1 granny apple
 1 egg, 1 small patty Diestel Turkey sausage, ½ cup berries
 Breakfast burrito with LaTortilla Wrap (Kroger Signature) with 1 egg, 1 turkey piece of turkey bacon or sausage, salsa or veggies
 1 slice Ezekiel bread with almond butter, hard boiled egg
 1 cup cottage cheese, ½ cup berries and 2 tbsp flaxseed meal
 ½ cup steel cut oatmeal with 1 scoop of PaleoMeal, 2 tbsp flaxseed meal
 ½ cup steel cut oatmeal with ½ cup berries, 2 tbsp organic half and half, xylitol
 1 egg, 5 almonds, 1 cup of strawberries or 1 granny apple
 2 pieces of Turkey Bacon, 2 tbsp almond or cashew butter on Ezekiel bread
 Omelet with veggies and sliced tomatoes
 2 eggs and 2 whites scrambled, topped with steamed broccoli, goat cheese and sliced tomatoes

Snacks
 2 pieces of string cheese, 1 piece of fruit
 1 cup of berries and ¼ cup of raw nuts
 Granny apple with 2 tbsp of almond or cashew butter
 Celery with 2 tbsp of almond butter
 Cucumbers as a cracker with 3 slices of Boar’s Head (Kroger Signature or Market Street) Turkey
 PaleoMeal Shake
 PaleoBar
 1 slice of Ezekiel bread with almond butter
 Romaine lettuce wrapped with Boar’s Head Turkey, your choice of veggies
 Hardboiled egg with tomato slices
 Granny apple with 7 almonds or cashews
 ¼ cup of Trail Mix (almonds, cashews, sunflower seeds, pumpkin seeds, walnuts)
 Plain yogurt with ½ scoop of PaleoMeal and berries
 Boar’s Head Turkey with veggies (bell peppers, cucumbers, squash, zucchini)
 Wrap Boar’s Head turkey with sprouts, 1 piece of cheese, cucumbers, tomato
 Granny apple with 1 oz of goat cheese
 2 slices of Turkey bacon wrapped with Romaine lettuce and veggies
 Raw veggies dipped in vinaigrette dressing

Lunch/Dinner
 Salmon croquette, ½ cup brown rice, steamed veggies (squash, zucchini, onions)
 LaTortilla wrap with Boar’s Head Turkey, ¼ of sliced avocado, sprouts, romaine lettuce, cucumbers, tomato, 1 slice of Boar’s Head Swiss cheese served with side salad
 Grilled salmon, steamed veggies
 Chicken Enchiladas, salad with salsa
 Eggplant with tomatoes and mozzarella, grilled chicken
 Laura’s Lean (Kroger, Target) Beef with Sprouted Grain Bun (Whole Foods), romaine lettuce, avocado, tomato, cucumbers served with a salad
 Meatloaf served with steamed veggies
 Salad served with grilled chicken topped with sunflower seeds, tomatoes, broccoli and vinaigrette dressing
 Pizza with spelt crust, topped with veggies (spinach, zucchini, squash, onions), Turkey sausage and mozzarella cheese
 Tortilla Soup and salad with guacamole
 Taco Salad with black beans, salsa, tomatoes and side of guacamole
 Stir Fry with brown rice, bean sprouts, chicken and veggies served with egg drop soup
 Grilled chicken with garlic pesto, green salad and vinaigrette dressing
 Fish Tacos with LaTortilla wrap, shredded cabbage, sliced avocado, tomato
 Black bean soup, grilled steak, roasted veggies of cauliflower, broccoli, Brussels sprouts, onions, squash with extra virgin olive oil and herbs (rosemary, basil)
 Grilled salmon, 1 cup vegetable soup, steamed veggies
 Grilled chicken over brown rice or black beans, pico d gallo, romaine lettuce, guacamole, cilantro

Drinks
 Lemonade - Water with fresh lemon sweetened with xylitol
 Water, squeeze lemon or lime
 Water with fresh mint leaves
 Cold green or white tea
 Chai tea (Tazo at Whole Foods) with 1 tbsp of half and half
 Hot Chocolate - Unsweetened Chocolate Almond milk sweetened with xylitol and touch of cinnamon heated