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Day 2: Planning Your Daily Meals

Posted Jan 05 2010 4:00am

A Recap Of Yesterday

So yesterday we got rid of all of the foods that stress our body to make room for the foods that make . Sugar, artificial sweeteners, caffeine, alcohol, fast food, all processed grains, and vegetable oils…what did we actually leave in? Oh yes, as Mike pointed out, all of the real foods that you desire.

Building Meals

So today let’s focus on real food. You’re free to eat all of the fresh, clean, unprocessed foods that you want. That’s meat, eggs, poultry, seafood, vegetables, whole fruits, nuts, seeds, and healthy cooking fats.

Thursday I’m going to focus more on spicing things up in the kitchen. The initial stage of adopting new habits is always the hardest. With food, it’s even more so. You have to undo years of overly sweet and salty foods with the more subtle, but eventually more satisfying, flavors of real foods. Today, however, I just want to get your mind considering new ideas for your meals. The recipes below will ensure you don’t get bored over the next couple days if you’re coming up short on inspiration.

frittata 300x300 Day 2: Planning Your Daily Meals

Creating Healthy Breakfast Recipes

I find that, for most people, coming up with healthy breakfast and lunch recipes is the hardest part of coming up with a solid meal plan. Most of us are used to having a breakfast including at least a few of the following items: toast or bagel (processed grains), cereal (processed grains, probably sugar), juice (the sugary end result of processing fruit). If you’re on the healthier side, lunch is probably a sandwich from somewhere like Subway, or if you’re not quite as health-focused, something from McDonald’s, KFC, or Burger King.

Contrary to what General Mills would have you believe, a bowl of cereal with toast and juice is not the best way to wake up. It’s really just a good way to ensure you’re sleepy at 10am and reaching for another mug of coffee. There’s actually nothing saying that certain foods are “breakfast foods” or that something sweet is needed in the morning. Don’t be afraid to eat leftover meat and vegetables for breakfast. If it’s good enough for dinner, why not breakfast?

To answer the question, “what should I eat for breakfast,” let’s take a look at what I plan to eat today. (Or in the case of breakfast, what I ate today.) Adjust the quantities to fit you. The beauty of foods like this is that they are very filling so you don’t need to count calories, blocks, carbs, or anything else. Vegetables tend to be very bulky for the calories that you get from them, while protein foods fill you up from the hormonal effects of protein and fat.

To answer your question, no I cannot get tired of eggs. They are probably my favorite food and there are so many things you can add to them to change what they taste like. My favorites are onions, garlic, any number of herbs, and cumin. Throw in some spinach for a greens kick. You can saute chunks of squash or top them with olives or salsa or avocado.


4 eggs, over-easy (cooked in pastured pork lard) w/ sauteed onions and cilantro
Leftover pate from a friend
Total Cook Time: 10 minutes


Leftover lamb kabobs
Leftover sweet potato casserole
Total Prep Time: 1 minute to package it last night


Spanish-style tuna steaks
Sauteed onions and Brussels sprouts
Some form of squash yet to be decided
Total Cook Time: under 30 minutes

Cooking with Wine

Task For Day 2: Cook Dinner From Fresh Ingredients

For a lot of you, you’re looking at this and going “Whew! That was easy!” And lots of others are probably a bit petrified at the thought of not using at least a little something from a box to get dinner on the table. If your refrigerator is empty, you’re going to go to the grocery and pick up anything on this shopping list that strikes your fancy. You need a main protein dish and a side dish (i.e., vegetables!). If you have meat and vegetables already, start playing around and see what you come up with. It’s that simple. Don’t be afraid to experiment…even if the end result isn’t amazing, it probably won’t be inedible or deadly.

I really don’t care if you eat your vegetables raw or cooked (see Further Reading) or whether they are canned, frozen, or fresh. I’d rather you eat a can of green beans than not eat any green beans. Fresh or frozen are better, but do what you can do.

Don’t worry though, you’re not on your own. If you’re at a loss for ideas, check out these recipes that we’ve posted before that have proven to be both tasty and easy to make.

One final step to this tip: cook twice as much as you need for dinner and have the leftovers for tomorrow’s breakfast or lunch.

Further Reading

Are Raw Vegetables Healthier Than Cooked Vegetables?
What Is Real Food?
Healthy Cooking Fats

Be sure to stop back and let everyone know what you had for dinner today.

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