Breakfast: Eat a couple of boiled eggs and a bowl of oatmeal topped with a sprinkle of cinnamon. Roll pinto beans, melted cheese, and salsa in a whole grain tortilla. Blend a smoothie made with whey protein powder, milk (nut, soy, rice, or cow’s), a pinch of cinnamon, and fresh or frozen fruit. Munch a couple of rye crackers while sipping the smoothie. Recent research suggests that whey protein powder contributes beneficially to blood sugar control.
Lunch: Put turkey and Swiss cheese on whole wheat bread, and enjoy with carrot sticks on the side. Eat smoked salmon, rye crackers, and a tossed salad.
Dinner: Roast chicken breasts, and serve with skin-on mashed potatoes and steamed broccoli. Stir-fry shrimp with veggies, and serve over brown rice.
Snack: Eat a handful of almonds along with a piece of fruit. Have cheese sticks, along with a whole grain bagel spread with butter and sprinkled with cinnamon.
Breakfast: Mix yogurt with fresh fruit and whey protein powder for a smoothie. Add flaxseed oil, which is rich in essential fatty acids, to your morning bowl of muesli.
Lunch: Make a tryptophan-rich grilled cheese sandwich on whole grain bread. Put a tuna fish sandwich in your lunch box along with a handful of walnuts.
Dinner: Roast chicken, turkey, or other poultry, and add a baked potato and tossed salad as side dishes. Grilled salmon with wild rice provides a healthy dose of omega-3 fatty acids. Grass-fed meats, which are higher in omega-3 fatty acids than grain-fed meats, can become hamburgers on sprouted wheat buns. Serve pot roast with carrots and parsnips. Or enjoy buffalo steak kabobs with brown rice.
Snack: Spread cottage cheese on rye crackers. Melt cheese on blue tortilla chips, and daub with salsa. Grab a handful of almonds and raisins. Slather peanut butter on sliced apples. Or enjoy the evening skin-on baked potato with a pat of butter and pinch of sea salt.
Breakfast: Try a bowl of unsweetened muesli with a sliced banana and a touch of maple syrup, plus a couple of boiled eggs, a few breakfast sausages, or scrambled tofu on the side.
Lunch: Top a spinach salad with grilled chicken. On the side, have a cup of tomato soup and a whole grain roll. For dessert, eat an apple.
Dinner: Make bean-and-cheese enchiladas with whole grain tortillas. Top with a generous scoop of guacamole and a tomato-based salsa. On the side, have shredded cabbage salad with cilantro and cumin vinaigrette. Finish with a slice of fresh melon.
Snack: Top a sliced peach with a handful of macadamia nuts. Enjoy almond butter slathered on a crusty piece of rye bread.