Sample

Meal Plan

Eat Well.  Feel Well.
When you eat well, you nourish every one of your body's cells in your entire body.  
This gives every cell in your body the power to keep you healthy. You will also feel better and have more energy when you eat healthy.
Breakfast
 
1 egg
1/2 avocado
1/2 cup berries
Black coffee or tea
 
An egg provides protein, while the avocado's potassium will provide energy and endurance to carry you through the morning, as well as providing healthy and needed monounsaturated fat that is heart healthy. Add berries for their antioxidant effect upon the body to hep prevent disease.
Lunch
 
1/2 cup tuna
1 cup cottage cheese
1apple
1 cup of salad greens tomato, cucumber
Lemon & extra virgin olive oil (EVOO)
Protein in the egg and dairy, apple providing fiber and antioxidants, and salad for fiber, antioxidants, and minerals and vitamins. Tomato adds lycopene, vit.C, folate, potassium, and vit.K, while cucumber helps lower blood sugar. Drizzle lemon and EVOO for vitamin C and healthy fat.
Dinner
 
Meat or chicken on the bone
1 cup green beans
1 cup carrots
Pat of grass-fed butter
 
Protein, important for every meal, vegetable to provide fiber, minerals, and vitamins.  Green beans providing potassium, iron, folate, zinc, and antioxidants; while the carrots have beta carotene, vitamin K, potassium, and antioxidants. Butter is rich Conjugated Linoleic Acid (CLA).
Snack
 
1handful of almonds or Brazil nuts
 
Almonds provide fiber, protein, and vitamin E, while Brazil nuts have a high selenium content.

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