Jay Ziebart

Your meal plan should suit your needs!

Meal Plan Styles:
 

• Simple, Basic Foods – Batching large quantities of vegetables, grains/starches, beans, soups, and sauces, for example, and eating them in various combinations for several days.
   

• Foodie Meal Plan – Creating a plan for meals for most days of the week with ingredient lists and instructions.  There are lots of plans like this out there. 
   

• Upgrade Your Eats – Take your current meal plan and upgrade the ingredients.

 

Start with a basic idea of what your plate should look like with the PCRM’s Power Plate (for healing or intentional weight loss – at least half your plate should be non-starchy vegetables):

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                                   Physicians Committee for Responsible Medicine (PCRM), https://www.pcrm.org/

 

Fitting It In:

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Dr. Joel Fuhrman has his GBOMBS:

https://www.drfuhrman.com/

 

Dr. Michael Greger has his Daily Dozen (get the free app for your device):
https://nutritionfacts.org/daily-dozen-challenge/

 

 

Jay’s Simple Meal Plan:

 

Start with Non-Starchy Veggies and Greens:  Artichoke, Asparagus, Green Beans, Sprouts, Beets, Brussels Sprouts, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cucumber*, Eggplant, Radish, Peppers*, Tomatoes*, Collard Greens, Kale, Beet Greens, Mustard Greens, Spinach, Bok Choi

 

Add a Grain/Starch:  Whole Wheat, Corn, Barley, Buckwheat, Bulgur, Millet, Oatmeal, Quinoa*, Brown Rice, Whole Food Ingredients Pasta, Whole Grain Bread, Whole Potatoes (White, Sweet, Purple), Squash (Butternut, Spaghetti, Pumpkin)

 

Then a Protein:  Beans (Black, Pinto, White, Red, Kidney, Chickpeas), Peas, Lentils (Black, Green, Brown, Red), Tofu, Tempeh

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Get in some healthy fats each day:  Nuts, Seeds (keep to an ounce or two per day)

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Liberally add in Fruit as dessert and snacks.

 

(These are not exhaustive lists!  There are over 70,000 varieties of plant we can eat!)

 

Jay’s Aim to Fit in Daily

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Greens:

At least 3 servings per day. (this may need to be adjusted/increased depending on your health)

Gold Star:  Cruciferous Greens

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Beans:

1 to 1 ½ cups per day.

Gold Star:  Lentils

 

Berries:

At least ½ to 1 cup per day.

Get in a variety of colors.

Gold Star:  Blueberries

 

Allium:

Onion, Garlic, Shallots, Chives, Scallions

Great for flavoring, but also health protective!

Gold Star:  Raw

 

Mushrooms:

Must be cooked!

Gold Star:  White Button

 

Seeds:

Flax*, Chia*, Hemp

1 to 2 tablespoons.

*Must be ground.

Gold Star:  Flax