There are certain meal plans which are super popular among nutritionists not only for its many health benefits but also for its flexibility and ease of use, due to attention towards whole, plant-based foods, Omega-3 Fats and great protein such as fish, eggs and grass-fed beef. What more can you ask for ? Well, the answer to that would be an actual lifestyle, rather than a temporary solution.

Should you be interested in eating delicious healthy food, learning more about the incredible benefits and nourishing your body, mind and soul, here is a list of what to eat on this lifestyle Meal Plan.

The best Meal Plan is one which does not restrict any types of foods or put you on a strict caloric constraint, that said, a certain guidance is necessary to boost health benefits.

Eat/drink regularly:

• Vegetables
• Fruits
• Whole grains (barley, bulgur, quinoa, millet, steel-cut oats, brown rice, amaranth, and rye)
• Healthy fats (EVOO, nuts, seeds, and avocado)
• Fish
• Beans
• Water

Eat/drink in moderation:

• Dairy
• Eggs (2 per day, including yolk).
• Poultry
• Wine — specifically Red for its higher concentration of antioxidants than white. With moderation meaning 1 glass a day.
• Grass-Fed Beef

Day 1

Breakfast: Greek yogurt with berries and nuts

Lunch: Honey garlic salmon baked in foil with side of green garden salad

Dinner: Vegetable and chickpea stew

Day 2

Breakfast: Whole-wheat toast with mashed avocado

Lunch: Israeli salad topped with salmon or chicken skewers

Dinner: Lemon dill tilapia with sautéed greens beans

Day 3

Breakfast: Egg scramble with spinach and tomato

Lunch: Mediterranean Tuna Salad with Kalamata Olives, artichokes, greens, garlic and herbs

Dinner: One Pan Lemon-Herb Chicken Thighs with Sweet potatoes

Day 4

Breakfast: Whole-wheat toast with peanut butter

Lunch: Power bowl with quinoa, vegetables, hummus, and feta

Dinner: Grilled Salmon and avocado Salsa (tomato, onions)

Day 5

Breakfast: Protein Smoothie; Greek yogurt, nut butter, banana, almond milk and sliced almonds

Lunch: Paella with brown rice, vegetables, and fish of choice

Dinner: Grilled Herbed Chicken Breast with a side of grilled vegetables

Day 6

Breakfast: Egg scramble with bell peppers and onion

Lunch: Grilled chicken whole wheat pita with Israeli Salad

Dinner: Oven-baked tilapia with roasted vegetables

Day 7

Breakfast: Spinach tomato onion frittata

Lunch: Roasted chicken and vegetable Brochette

Dinner: Chicken and mushroom skillet in Wine Sauce with a side of Quinoa

Snacks are to be eaten in between meals:

• Mixed nuts.
• Red bell pepper with guacamole.
• Greek yogurt and mixed berries.
• Apple slices with peanut butter.
• Cottage cheese with flax seeds.
• Celery sticks with cream cheese.
• Kale chips.
• Dark chocolate and almonds.

Note: All meat dishes can be turned into vegetarian meals, not restricting this meal plan to meat-eaters only.

So many incredible Health Benefits to this Healthy Lifestyle Meal Plan:

• Preventing heart disease and strokes.
• Preventing and reducing the risk of certain cancers.
• Keeping you energetic.
• Reducing the risk of Alzheimer’s and any other cognitive disease.
• Reduce the risk of Parkinson’s disease.
• Improved Gut-Health.
• Increasing longevity.
• Protecting against type 2 diabetes.
• Eat lots of vegetables.
• Always eat breakfast.

Enjoy 

xoxo Ilanit