The Paleo Diet Meal Plan

The Paleo Diet Meal Plan

The Paleo Diet is a lifelong way of eating that will gradually restore your normal body weight, health, and well-being. If you follow the dietary guidelines and principles I have laid out, you will reap all the benefits that humanity’s original diet has to offer. Your health will immediately improve, and you will begin to lose weight. In this chapter, you’ll find three two-week meal plans. Any of them will work for you; the only difference is in the number of Open Meals. Level I allows you three Open Meals per week, Level II allows two per week, and Level…

The 4 Weeks Mind Diet Meal Plan

The 4 Weeks Mind Diet Meal Plan

In this chapter, you’ll learn how to put the MIND diet food recommendations into practice using a semi-structured meal plan. Meal plans are guides designed to help educate, inspire, and empower you to achieve your nutritional goals. They’re meant to help you develop a routine that includes planning and prepping your meals and snacks. The one I designed for this book will also introduce you to new foods and recipes and show you how to incorporate the MIND diet superfoods into your everyday life. As you go through the meal plan, remember that it takes time to create new habits,…

The Mediterranean Seven-Day Meal Plan

The Mediterranean Seven-Day Meal Plan

What follows is a sample of a week’s worth of menus to give you an idea of how well you can eat on the Mediterranean diet and to help you start thinking about your meal plan. You need to get at least the minimum recommended servings from each food group. Choose water for most of your beverages, although coffee and tea are fine in moderation. If you drink wine, try to have a glass of red wine with your dinner or weekend lunch at least a few times per week. Items marked with an asterisk (*) are included in the…

The Mediterranean Diet Plan

The Mediterranean Diet Plan

How the Mediterranean Diet Can Help You Lose Weight For many people who follow it, the Mediterranean diet results in weight loss naturally and effortlessly. While most weight-loss diets focus on counting calories, following a strict menu, weighing and measuring foods, or undertaking a rigorous exercise program, the Mediterranean diet focuses on enjoying a wide variety of healthful foods and taking the time to savor meals and share them with others. It’s a joyful way of eating as well as a healthful one. By removing processed foods and fast foods from your diet, which are laden with unhealthful fats, sugar,…

The 2 Weeks Ketogenic Meal Plan

The 2 Weeks Ketogenic Meal Plan

WEEK 1 MEAL PLAN MONDAY Breakfast: Nut Medley Granola Snack: Bacon-Cheese Deviled Eggs (2) Lunch: Chicken-Avocado Lettuce Wraps Snack: Creamy Cinnamon Smoothie Dinner: Lamb Leg with Sun-Dried Tomato Pesto and Cheesy Mashed Cauliflower Per Day Calories: 1840; Fat: 152g; Protein: 79g; Carbs: 39g; Fiber: 14g; Net Carbs: 25g Fat 74% • Protein 20% • Carbs 6% TUESDAY Breakfast: Peanut Butter Cup Smoothie Snack: Walnut Herb-Crusted Goat Cheese Lunch: Cauliflower-Cheddar Soup Snack: Bacon-Cheese Deviled Eggs (2) Dinner: Lamb Leg with Sun-Dried Tomato Pesto (leftovers) and Sautéed Crispy Zucchini Per Day Calories: 1725; Fat: 139g; Protein: 87g; Carbs: 26g; Fiber: 10g; Net…

The Anti Inflammatory Diet Plan

The Anti Inflammatory Diet Plan – Easy Recipes

KITCHEN STAPLES BEANS DAIRY-FREE, GLUTEN-FREE, SOY-FREE, VEGAN MAKES 2½ CUPS COOKED BEANS / PREP TIME: 5 MINUTES, PLUS OVERNIGHT SOAKING TIME / COOK TIME: 1 HOUR I am a huge fan of making all kinds of beans from scratch. It’s the cheapest way to do it, and it’s the healthiest. Canned beans are often high in salt, and can introduce toxic BPA (bisphenol A) from the plastic lining in the can. When you’re in charge of the process from start to finish, you can soak the dried beans before cooking them, which cuts down on cooking time and removes the…

Keto Diet - 4 Weeks Meal Plan

Keto Diet – 4 Weeks Meal Plan

The 4-Week Meal Plan This is your special meal plan to get you started on the ketogenic journey. Each one has been calculated with minimal carbs, so you still have some flexibility for other special options on the keto plan for each day no matter which intermittent fasting plan you choose. Day 1: Breakfast: Chocolate Pecan Pie and Muffins (3.4 g) Lunch: Swedish Dill Shrimp Salad (2 g) Dinner: Pork-Chop Fat Bombs (7 g) Snack or Dessert: Cinnamon Vanilla Protein Bites (4 g) Day 2: Breakfast: Single-Serve Baked Eggs (0.6 g) Lunch: Asiago Tomato Soup (8.75 g) Dinner: Oven-Roasted Burgers…

The Paleo Diet Plan

The Paleo Diet Plan

Understanding the Paleo Diet Introduction This article represents the culmination of my lifelong interest in the link between diet and health and my fascination with anthropology and human origins. Although these scientific disciplines may at first appear to be unrelated, they are intimately connected. Our origins—the very beginnings of the human species—can be traced to pivotal changes in the diet of our early ancestors that made possible the evolution of our large, metabolically active brains. The Agricultural Revolution and the adoption of cereal grains as staple foods allowed us to abandon forever our previous hunter-gatherer lifestyle and caused the Earth’s…

The Mind Diet From Zero To Hero

The Mind Diet From Zero To Hero

Introduction YOU’VE LIKELY HEARD THE FAMOUS QUOTE BY HIPPOCRATES, “Let food be thy medicine and medicine be thy food.” I wholeheartedly believe that food is medicine, from both a nutrition perspective and a nurturing perspective. Food serves as fuel for our bodies, providing us with energy and nutrients that can either preserve our health or hinder it. It’s also a nurturer, as it speaks to our emotions, our cultures, and our personal histories. As a registered dietitian and chef, I am passionate about tying together the nutritional and nurturing aspects of food through cooking. When it comes to nutrition, you’re…

The Mediterranean Diet For Beginners

The Mediterranean Diet For Beginners

INTRODUCTION When most people think about the word “diet,” they think of deprivation and a lack of variety and excitement. With the Mediterranean diet, however, none of those characteristics apply. The Mediterranean diet is filled with an almost unlimited assortment of fresh, delicious foods from all the food groups. Although there is more of a focus on certain types of ingredients, none are excluded. People who eat a Mediterranean diet can enjoy the dishes they love, while also learning to appreciate how good the freshest, healthiest foods can be. The Mediterranean diet is based primarily on the eating habits of…

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