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
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| 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 |
