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Meal Templates

November 11, 2011 by  
Filed under About Nutrition, Nutrition

Here is a basic template to follow for every day dinning. Most all of this is borrowed form Mark Sisson’s “21 day challenge…” that we carry at the Lab. His recipe book “Quick and Easy Meals” rocks!  Great ideas and quick meal assembly is offered for the newly initiated Paleo-Leaner. We also carry that in house. Each one is $20.
BREAKFAST –  OMELET Breakfast doesn’t need to be any more difficult than frying up a few eggs: melt butter in a pan, add eggs, remove when cooked. Done! If you want a real treat that will kick-start your day and optimize fat metabolism, give a Primal omelet and its many amazing variations a try:
LUNCH –  SALAD You don’t really need a recipe for this one ; just throw whatever greens, raw veggies and cooked meat you have on hand into a big bowl, dress it with olive oil and lemon, sprinkle on some nuts or seeds, and viola! – your Paleo salad is complete. Try the variations to ensure you’ll never grow tired of this fast and healthy lunchtime staple.
• Large handful of salad greens, such as mixed greens, romaine or spinach
• Large handful of chopped-up protein, such as cooked steak, chicken, turkey or wild salmon
• Small handfuls of various vegetables, aiming for 4-6 different types (e.g. – bell peppers, carrots, celery, cherry tomatoes, cucumbers, jicama, onions, radishes)
• Small handful of nuts and/or seeds
LUNCH –  WRAP
• Large leaf of iceberg lettuce for the wrap
 • Favorite sandwich ingredients
Preparation: Place the lettuce leaf on a plate and top with desired sauces or spreads. Layer fillings, putting the heaviest ingredients in first, such as meat. Stop short of the edges of the leaf to prevent spillage. Try to fold the edges in to form a barrier, then carefully roll the leaf around the fillings.
 Wrap Variations:
Carne asada: Flank steak, hot chiles, onions, salsa, spices, (cayenne pepper, oregano, salt, thyme), and tomatoes.
Chicken or turkey Cobb: Mix with chopped avocado, bacon, bleu cheese, spinach leaves, and tomatoes.
Corned beef and cabbage: Use the cabbage leaf as the wrap. Spread on some mustard and hot corned beef.
LBLT: Add strips of bacon and sliced tomatoes, wrap in lettuce, and hold the bread!
Salmon: Mix with chopped avocado, cucumber, sun-dried tomatoes.
Tuna salad: Mix tuna with chopped avocado, grated carrots, cucumbers, tomatoes.
DINNER – MEAT AND VEGETABLES Why make life complicated after a busy day? Fry or grill a good steak (or lamb, pork, bison, chicken, turkey, or fish) and cook some veggies on the side for a great dinner. Add some flavor with spices and oil for fat…
• 1 rib-eye, porterhouse, t-bone, or flank steak, 4-8 ounces (115-230 g)
• a few shakes of salt, pepper and olive oil
• sliced onions, mushrooms, or asparagus; chopped kale or spinach
• 2 tablespoons of butter, 1 tablespoon of chopped parsley
Vegetables: Rotate different types of vegetables throughout the week (bok choy, broccoli, eggplant, zucchini, bell peppers). Serve mashed or grated steamed cauliflower on the side.
SNACKS
1. Berries: Locally-grown, in-season
2. Dark Chocolate: Highest-possible cocoa content
3. Fish: Canned herring, mackerel, sardines, tuna
4. Hard-boiled Eggs: Sprinkle with salt and olive oil
5. Jerky: Homemade or otherwise minimally processed
6. Macadamia nuts: Probably the ultimate healthy, incredibly satisfying between-meal snack.
7. Olives: A great source of monounsaturated fatty acids
8. Vegetables with nut butter spread
Sisson, Mark (2011). The Primal Blueprint 21-Day Total Body Transformation (pp. 88-109). Midpoint Trade Books.

Comments

One Response to “Meal Templates”
  1. Jillybean says:

    Lauren,

    Other than Something Healthy on Shamrock, what places would you recommend for an out of the office lunch? I want the clean healthy wraps, salads and veggies with very little temptation on the menu… maybe a bit of atmosphere too.

    Thanks,
    Jill

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