The Healthy Diet Meal Plan as the Foundation for
Health and Healing

The healthy diet meal plan is whole foods based and a combination of the Hunter-Gatherer/Mediterranean diet eating plans.  It is mainly a plant-based diet, with emphasis on organic foods, high fiber, lean protein, healthy fats, low-glycemic carbohydrates and colorful fruits and vegetables.  To help stabilize blood sugar and insulin levels, a quality protein source and/or healthy fat should be included with each meal and snack and your day should ideally be broken down into small, frequent feedings (3 meals, 2-3 snacks).


Your Sample Menu for a Day - at a Glance:

AM meal: 2 hard boiled organic eggs; glass of plain,unsweetened almond milk; organic blueberries and strawberries

AM snack: *Hummus; organic yellow pepper and jicama sticks

Mid-day meal: 3 oz. organic grilled chicken breast; black beans; *blue corn tortilla chips, *fresh salsa, organic mixed greens, *extra virgin olive oil based dressing

Mid-day snack: organic apple; almonds; glass of organic, plain, unsweetened, reduced or low fat kefir

PM meal: 3 oz. grilled wild salmon with drizzle of unrefined toasted sesame oil; quinoa with baked sweet potato cubes; steamed organic broccoli with *pesto

PM snack: Organic, plain, reduced or low fat greek yogurt

*Remember! An important part of the healthy diet meal plan: read the ingredients list on the Nutrition Facts label or make your own so that you are eating the healthiest versions of these foods.

Whole Food Recipes: Your Healthy Diet Meal Plan Sample Day 

Hummus  recipe source: unknown

1/3 cup loosely packed parsley leaves

1 garlic clove, peeled

1 cup chickpeas, rinsed and soaked overnight in water, or 1 14 oz. can chickpeas, drained and rinsed

2 TBSP tahini (sesame seed paste)

2 TBSP. fresh lemon juice

¼ cup water

1 tsp. cumin

¼ cup extra virgin olive oil

Sea salt and freshly ground black pepper to taste

If using dried beans, drain and place in 4 quarts of water. Bring to a boil and cook the beans for 1 hour or until they are soft.  Skim any foam and discard as the beans cook.  Drain off excess water and set aside (you could also use a pressure cooker to cook the beans).

Place the garlic in a food processor, and process until finely chopped.  Add the chickpeas, tahini, lemon juice, water, cumin and parsley and process until smooth.  With the machine running, add the olive oil in a steady stream and process until the mixture is smooth and creamy.  Taste and season with salt and pepper. Makes about 2 cups

Fresh Tomato Salsa recipe source: The Whole Life Nutrition Cookbook

4 Roma tomatoes

½ small red onion, finely chopped

¼ cup chopped cilantro

1 small jalapeno pepper, seeded and minced

1-2 TBSP apple cider vinegar

1 garlic glove, minced

1/4 tsp. sea salt, or to taste

¼ tsp. cumin

pinch cayenne pepper

Place all ingredients into a small bowl and gently mix.  Makes about 2 cups.

Balsamic Vinaigrette recipe source: unknown

1 glove garlic, minced

1 TBSP. fresh basil, finely chopped

1 TBSP Dijon mustard (read the ingredient list!)

3 TBSP. balsamic vinegar

3 TBSP. organic, unrefined canola oil

2 TSBP. Extra virgin olive oil

Sea salt and freshly ground black pepper to taste

Place all ingredients except oils into a small bowl and gently mix. Slowly drizzle oils into mixture while stirring.

Basil and Friends Pesto recipe source: The Chopra Center Cookbook

1 cup raw shelled walnuts

1 cup fresh basil

1 cup arugula

1 cup fresh spinach

2 TBSP. lemon juice

2 tsp. Bragg Liquid Aminos or tamari

2 tsp. extra virgin olive oil

Preheat the oven to 350 degrees. Place the walnuts on a baking sheet and roast for 20 minutes. Remove from the oven and cool. In a food processor, place the basil, arugula and spinach. Pulse to break down. Add the roasted walnuts, lemon juice and aminos. Continue to pulse into a smooth consistency. Slowly drizzle the olive oil  into the food processor as it continues to run, blending until the pesto is very smooth. Makes 16, 1 oz. servings.

This is a general whole foods based approach to healthy eating and may need to be modified based on your individual health and healing needs.  As a general guide, I hope this sample day healthy diet meal plan gets you started on your journey to health and healing.

Home > Whole Food Diet > Healthy Diet Meal Plan


References: The Institute for Functional Medicine

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