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Do you need a healthy Meal Plan - Here is what I tell my Patients


Breakfast:  Start your day off with a good source of protein, such as, Eggs (organic or free range), Uncured Bacon, Sausage (with no sugar or MSG), and Nuts that are high in protein, such as, Macadamia, Almonds, Walnuts, Pecans, and Cashews.  You could mix these nuts with some plain Greek Yogurt.  A protein powder shake is another good choice, make sure your powder is low in sugar, in your shake you can add a few blueberries, avocados, spinach, and kale.  To make it dairy free just use water or unsweetened Almond or Coconut milk.  Another idea is to have a no sugar nut butter on celery or cucumber slices. (great for lunch too)
There are lots of great ways to fix Eggs, scrambled, boiled, over easy/hard, omelets with veggies.
The day before or on the weekend to get ready for your busy week, make up an egg casserole with sausage and veggies, top with cheese if you can have dairy.  Cut in squares and baggie up squares for a ready to go breakfast in the morning.  Never use plastic bags or bowls in the microwave, place on plate or paper towel.
When having a good source of protein in the morning will keep your blood sugar level till lunch.  In time you will not get that hungry feeling or tired feeling around 10:00.  Be creative, keep it fun, and change it up some so you don’t get bored with the same old thing. 
Aldi’s has a brand called Never Any, of lunchmeats, chicken which is a better choice.  Also their sausage tubes contains no sugars and they carry uncured bacon.
Hy Vee on Wednesdays gives 10% off on anything sold in the Health Market.  Also we have a link to Wellness Meats on our website in the Nutrition visit page, here you can order organic, grass fed, non-GMO meats and snacks.  Ask our girls on how to get 15% off on your order.
Lunch:  This is a great time to get rejuvenated.  If you are looking for something fast and easy, try romaine lettuce wrap, with chicken/tuna salad, lunchmeat/cheese, and veggies with cream cheese.
Have a nice salad with all your favorite veggies, use the greener lettuces like Kale, Romaine, or Spinach.  Add some cooked chicken, turkey, tuna or cheese.  Becareful choosing your salad dressing.  Find one low in sugar or no sugar at all.  A vinegar/oil with some salt and pepper is great.  We have some great recipes at the office and on our website.
Lots of my patients will have leftovers from the night before.
 My favorite is in the morning I will throw in the blender: celery, kale/spinach, cucumbers, peppers, beets, carrots, tomatoes, peppers (any or all), add salt, ginger, turmeric to taste.  A plain Protein Powder- SP Complete is a good one to add protein. I just use water as my liquid, some people prefer an unsweetened Almond/Coconut Milk.   My secret to making it creamy is a ripe avocado.  Blend and pour into a shaker cup and lunch is ready when I have time.  Sometimes with this I will eat nuts, beef stick or cheese stick.
Supper/Dinner:  Some people stress because they work all day and are tired when they get home, so try to keep it simple or prepare ahead of time.  When the weather is nice on Saturday/Sunday I would grill up extra meats like hamburgers, steaks, pork chops, and/or chicken.  Then you can just throw in a skillet or toaster oven to reheat for your meal. 
We suggest you have a good choice of meat with a vegetable.  This is easy to digest when you put proteins and vegetables together.  If you are wanting to have a carbohydrate such as potatoes or rice, have with just vegetables.   This helps your digestion in the evening.  The reason for this is that your stomach digest proteins and carbohydrates differently.  When eating them together it may cause digestive problems like bloating or gassiness. 
So good protein choices are grass fed Steaks and Pork, Never Any Hormones or Chemical (free range) Chicken, Turkey, Seafood (not farm raised).
Any good vegetable: ( Raw, Steamed or Broiled) Broccoli, Cauliflower, Zucchini, Squash, Brussel Sprouts, Asparagus, Green Beans, Cabbage, Celery Cucumbers, Mushrooms, Pepper, Onions, Sauerkraut, Tomatoes, Carrots and Snow Peas.
Your starchy vegetables are Potatoes, Sweet Potatoes, Peas, Corn, Beans (Lima, Kidney, Black, and Red etc.)
Snacks:  Try to eat your low to medium fruits such as: berries (blue, rasp, black, straw), melons, (watermelon, mush melon, cantaloupe), green apples and peaches. Nuts and seeds also makes a great snack.  Veggie sticks with guacamole, hummus or dip (see our ranch dressing recipe).  Plain yogurt with nuts or fruit.  Cheese sticks and beef sticks (watch the ingredients).  Cottage cheese topped with fruit or just salt and pepper maybe with a dill pickle.
Options:   So meals like sandwiches, spaghetti, chili, lasagna or pizza are bad choice.  For sandwiches wrap in lettuce or eat with fork without bun.  Spaghetti instead of noodles use spaghetti squash.  Lasagna use strips of zucchini instead of noodles.  Later on you can try gluten free noodles.  Chili use very little beans or no beans at all, add carrots/celery/zucchini instead of beans. There are great recipes for cauliflower pizza crust or just a parmesan cheese crust, I have also seen a pepperoni crust.  We have great recipes at our office and on our website—naturalhealthquincy.com

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