Here are a few of my favorite meals to complete a day of wholesome eats – breakfast, lunch, and dinner! Swap out the omega bowl for a smoothie bowl, chickpea salad for tuna salad, and roasted chicken for ground turkey. Aim to balance the carbohydrates, fats, and proteins at each meal, chew thoroughly, and eat in a relaxed state. Select a variety of colorful vegetables and rotate eating them each week or two.
- 3 tablespoons chia seeds
- 2 tablespoons flax seed meal
- 2 tablespoons hemp seeds
- 1 scoop grass-fed collagen peptides or unsweetened protein powder
- Sprinkle cinnamon, spirulina, or sea salt [optional]
- Fresh or frozen fruit: blueberries, raspberries, apple, pear, papaya, etc.
- 1/2 cup warm water or unsweetened almond milk
Combine all ingredients and mix well; let sit at least 15 minutes or overnight. Top with fresh dollop of yogurt, nut butter, pumpkin seeds or shredded coconut and enjoy!
- 1 can organic chickpeas
- 1/4 cup toasted pumpkin seeds
- 2-3 tablespoons organic mayo or soy-free vegenaise
- 1 teaspoon organic stone ground mustard
- 1/4 cup chopped celery
- 1/4 cup pickled or raw red onion
- 1 tablespoon dried dill
- 2 cloves garlic [optional]
- Healthy grind salt & pepper
Combine chickpeas, mayo, mustard, dill, salt & pepper, and garlic then mash until chickpeas are almost all broken apart. Mix until well combined and a thick consistency is reached. Then add celery, onion, pumpkin seeds and season to taste. Serve on top of a salad, in lettuce cups or sandwiches, or as an appetizer with GF crackers, and enjoy!
I love this chickpea salad on top of fresh green leaf lettuce and arugula with avocado, sprouts, and plant based caesar dressing.
**Ensure you are eating enough protein at each of three meals per day. Ideally one can go 3-4 hours without eating or thinking much about food. This is a sign of a healthy blood sugar regulation and is critical for optimal digestion. If you find you are craving sweets or salt throughout the day and never feel like you’re fully satisfied, you may need to bias your meals toward high quality protein and fat.
A Wholesome Plate
- Organic, pasture-raised roasted chicken – whole, bone-in thighs or breasts. Avocado oil, salt, & pepper.
- Bone broth millet – cooked with powder or liquid bone broth. Bonus – cook with kombu seaweed for extra nutrient density.
- Sautéed vegetables – green beans, zucchini, onion, and colorful boiled beets. I used olive oil and added cumin and mustard seeds for flavor.
Plate the millet first [about 1/4 cup], vegetables on half the plate and the chicken on the other. Serve with avocado, a forkful of sauerkraut, or sesame seeds and enjoy!
Take this day of wholesome meals to the next level: book with me and discover the foods that may do you the most good and the ones that may be causing chronic inflammation. We use the MRT food sensitivity test, which you can read more about here.
Eat well and be well, friends!