The goal is to begin cooking without having to spend a bunch of time or effort planning everything out.
If you want to keep it super simple- this is the best template I have found- with so many options!
Load all of these meals with veggies, greens, proteins, healthy fats, and complex carbs.
Eggs- Nourishing Scramble
Keep it simple-
- Leftover Dinner
- Stir-fry: Sautéed veggies and greens in coconut oil or butter topped with protein of choice and avocado, side of complex carb
- Example: Eggs, spinach, and zucchini sautéed in butter or coconut oil topped with coconut oil, side of sweet potato fries- flavor with sea salt, spices, hot sauce, stone ground mustard, etc.
3. Salad topped with veggies, protein, side of complex carb.
- Example: Greens topped with glazed salmon, carrots, avocado or nuts, and quinoa- dressing of olive oil, balsamic, and stone ground mustard.
If you have a theme for each night, and keep it the same every week, it will make grocery shopping and planning so much easier! Plus there are so many variations each time.
Monday: Salad Night
Big Huge Salads with protein, avocado, quinoa or sweet potato slices,
Tuesday: Taco Night
Protein of choice, guacamole, salsa, wrapped in lettuce or collard greens, side of kale chips and baked plantain chips or quinoa
Wednesday: Soup Night
Creamy curry, chicken tortilla soup, chili– full of mixed veggies, protein, butter/coconut oil, root veggies: sweet potato, squash, carrots.
Thursday: Fish Night
Fish, cinnamon baked acorn squash, cauliflower/veggie of choice- added butter/coconut oil/olive oil
Friday: Burger Night
Beef/buffalo/lamb/elk bun-less burgers topped with guacamole, sautéed spinach in coconut oil or butter, side of sweet potato fries
Healing Foods to Mix and Match
Protein: Beef, buffalo, elk, lamb, fish, chicken, turkey, eggs, beans, tempeh
Veggie/greens: All greens(spinach, arugula, kale, etc) all veggies( cauliflower, zucchini, asparagus, Brussel sprouts, etc)
Healing Fat: Coconut oil, coconut, avocado, butter or ghee, olives and olive oil, avocado oil.
Complex Carb: Quinoa, sweet potatoes, all squashes, plantains, casava (great for breads, tortillas etc.)