A Full Day Meal Plan

by Dr. David Williams
Filed Under: Recipes
Last Reviewed 02/06/2014

Whether, you have just begun to eat conscientiously, thinking of fueling your body, not just feeding it, or have been a long time healthy eater, I’ve devised this full day meal plan for help, advice, and guidance on what a well-rounded and nutritious day’s worth of food should look like. These recipes conscientiously incorporate nutrient-rich ingredients and take into account important foods for health and well being. I hope it is helpful and useful to you!

 

Morning Beverage: Vitamin C Booster

    1 kiwi, peeled

    1 mango, peeled and pitted

    ½ cantaloupe, rind removed

    ½ cup strawberries

Wash ingredients. Process in a juicer and serve.

Packed with vitamin C, this fruit juice replenishes the vitamins in our body.

 

Breakfast: Yogurt Waffles

    1¾ cups whole-grain pastry flour or unbleached flour

    1 Tbsp. baking powder

    ½ tsp. salt

    2 eggs (or equivalent egg substitute)

    1 cup nonfat or 1% milk or soymilk

    ¾ cup plain, nonfat yogurt

    ½ cup canola oil

    1 Tbsp. xylitol

Preheat waffle iron. In a big mixing bowl, combine the flour, salt and baking powder. Separate the eggs into two small bowls, one with the whites and the other with the yolks. Whisk the milk, yogurt, and oil into the yolks. Then stir the milk mixture into the flour, leaving it a little lumpy. For two minutes beat the egg whites with a mixer and add the xylitol and mix until stiff peaks begin to form. Add the egg whites into the batter. Spray the waffle iron and scoop about ¼ of the batter onto the grids. Close the lid and cook until the steam is almost entirely gone and the tops are golden. Repeat with the rest of the batter. (Makes 4, 8-inch waffles) Top with your favorite fruit and enjoy!

 

Lunch: Bulgur Pilaf

    1 cup cooked bulgur

    1 Tbsp. butter

    1 small onion (chopped)

    2 cups chicken broth

    ½ tsp. salt

    Freshly ground pepper

    Fresh parsley

Melt butter in saucepan over medium heat. Add onion and sauté until it is limp. Add bulgur and cook, stirring a minute or two. Add broth, salt, pepper and parsley. Bring to a boil and reduce heat. Cover and simmer 15 minutes until liquid is absorbed. (Serves 2)

 

Dinner: Salmon with Ginger Marinade

    4 6 oz. SeaBear salmon fillets

    ¼ cup water

    3 Tbsp. tamari sauce

    2 green onions, chopped

    1 clove garlic, minced

    2 tsp. freshly grated ginger or ½ tsp. dried ginger

Mix water, tamari, onions, garlic, and ginger to make a marinade. Pour over fillets and marinate for one hour in the refrigerator. Bake at 425° F for 5–10 minutes, basting several times as they are heated. (Serves 4)

 

Dessert: Super Antioxidant Chocolate Cake

    4 large eggs (or equivalent egg substitute)

    ¾ cup xylitol

    ¾ cup canola oil

    1 cup 1% milk (or soymilk)

    2 tsp. vanilla extract

    2 tsp. orange extract

    ¾ cup rolled oats (or oat flour)

    ¾ cup whole wheat pastry flour

    1½ cups unsweetened coca powder

    2 tsp. baking powder

    ½ tsp. sea salt

    ½ tsp. nutmeg

    ½ cup chopped walnuts

    ½ cup chopped baking chocolate

Preheat oven to 375° F. In a large bowl, mix the eggs well. Stir in the xylitol and other wet ingredients. Grind the rolled oats into flour, using a coffee grinder or food processor. In another bowl, combine and mix the dry ingredients. Add the dry ingredients, walnuts and chocolate to the wet ingredients, stirring just until all the flour is mixed in. (Caution: overworking the batter can produce a tough cake). Grease a 9-inch tube pan and pour in the batter. Bake for 25 minutes, then test with a toothpick every few minutes—the cake is done when the toothpick comes out just a little moist. Note: Approximate baking time is 30 minutes but baking the cake just a tad short of “done” makes for a moister cake. (Yields 8 slices)

Now it’s your turn: What’s the recipe to your favorite healthy meal?

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