To summarize recent studies on nutrition and health: eat fewer processed foods, eat 5 servings of fresh vegetables and 2 servings of fresh fruit per day, toss in a few almonds, avoid added sugars, and add a probiotic supplement to your daily diet. Here’s how to pull it all together:
| Day 1 | Day 2 | Day 3 |
| Breakfast
1/2 cup egg sub with ¼ cup pico de gallo |
Breakfast Breakfast burrito made with eggs, spinach, onion, and tomatoes wrapped in a small flour tortilla |
Breakfast Fruit and veggie muffin |
| Snack 2/3 cup slices of fresh red, yellow and orange pepper and 1 wedge of Laughing Cow Cheese Light |
Snack Cut veggies and hummus |
Snack Peanut butter and banana |
| Lunch Mixed greens, cherry tomatoes, shredded carrots topped with 2 oz grilled chicken, sprinkle of slivered almonds. |
Lunch ½ cup tuna salad with celery, onion, and grape tomato halves. |
Lunch Black bean chili carrot sticks |
| Snack Protein powder, ½ cup milk, 1 cup frozen strawberries blended |
Snack ½ cup grape or cherry tomatoes 1 slice string cheese |
Snack Protein powder, ½ cup milk, ¾ cup canned pumpkin, pumpkin pie spices blended
|
| Dinner 2 oz baked fish ½ cup grilled asparagus, sprinkled with Parmesan cheese |
Dinner 2 oz pork tenderloin ½ cup green beans with toasted almonds |
Dinner 2 oz shrimp cocktail Spinach salad |
| Snack Celery sticks with peanut butter |
Snack 1 cup mixed berries with low sugar yogurt topping |
Snack 10 almonds |
