By Cody Gestro

Breakfast Lunch Dinner
Monday Scrambled eggs with spinach Grilled chicken breast with quinoa Steak with roasted brussels sprouts
Tuesday Greek yogurt with almonds Baked salmon with steamed broccoli Turkey chili with zucchini
Wednesday Oatmeal with sliced strawberries Lentil soup with kale Grilled lamb chops with arugula
Thursday Poached eggs with avocado Tuna salad with mixed greens Roast chicken with green beans
Friday Banana with almond butter Beef stir-fry with bell peppers Pork tenderloin with cauliflower mash
Saturday Cottage cheese with blueberries Grilled shrimp with asparagus Grilled steak with roasted carrots
Sunday Mushroom omelette Turkey breast with sweet potatoes Mince and lettuce wraps with carrots & avocado

Mix out anything you don’t desire with healthy meats,low glycemic index fruits or cruciferous vegetables

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Breakfast Lunch Dinner
Monday Sliced avocado on whole grain toast Grilled chicken salad with mixed greens Roasted turkey with steamed green beans
Tuesday Mixed berry smoothie (berries, spinach, almond milk) Quinoa and black bean stuffed peppers Grilled chicken with roasted root vegetables
Wednesday Egg whites with sautéed kale Turkey and avocado wrap (lettuce used as wrap) Lentil stew with a variety of vegetables
Thursday Chia pudding with coconut milk Chicken and vegetable soup Beef skewers with bell peppers and onions
Friday Sweet potato hash with poached eggs Almond-crusted chicken tenders with side salad Baked eggplant with tomato sauce and basil
Saturday Almond butter on sprouted grain bread Bison burger with lettuce bun Spaghetti squash with homemade pesto and cherry tomatoes
Sunday Coconut yogurt with fresh peach slices Sliced turkey and cucumber salad Grilled lamb with rosemary and garlic, side of asparagus

Remember to AVOID all preservatives, sugars and processed rubbish!!

Benefits Of The Whole Foods Nutrition :

  1. Nutrient Density: This diet is high in vitamins, minerals, and fiber due to the inclusion of a variety of fruits, vegetables, and whole grains.
  2. Reduced Inflammation: By avoiding processed foods and unhealthy fats, the diet helps in reducing chronic inflammation associated with many diseases.
  3. Heart Health: The emphasis on lean proteins, healthy fats, and whole grains can contribute to better heart health and reduced cholesterol levels.
  4. Natural Weight Management: Whole foods have a lower calorie density which helps in feeling full longer, aiding in natural weight control.
  5. Blood Sugar Control: The absence of refined sugars and processed carbohydrates aids in maintaining stable blood sugar levels, reducing the risk of type 2 diabetes.

Tips to Maintain the Whole Foods Nutrition Lifestyle: