Super-Healthy 5-Day Meal Plan
This NB shares details of a meal plan that’s doctor-designed to fortify your body with fat-melting ingredients and help you live a long and healthy life. 🥗
According to leading expert and Medical Doctor, Joel Fuhrman, eating a diet that extends your life and helps you shed excess pounds doesn’t have to mean feeling hungry and deprived!
On the contrary, he has shown with his many, many patients that you can enjoy nutrient-dense, mouth-watering meals like the ones below and achieve truly astonishing health turnarounds.
Here’s an extract from Dr. Fuhrman’s 5 Day Sample Meal Plan, that’s part of his DR. FUHRMAN’S DIABETES CHEAT CODE: REVERSE DIABETES WITHOUT SUGAR SPIKES, HYPOGLYCEMIA, OR CRAVINGS book.
NO-COOK STRAWBERRY OATMEAL
1/3 cup old-fashioned rolled oats
1 tablespoon chia seeds
2/3 cup unsweetened soy, hemp or almond milk
1 cup fresh or thawed frozen strawberries, sliced (or blueberries, cherries or sliced peaches)
2 tablespoon chopped walnuts
Combined the oats, chia seeds and non-dairy milk. Soak for at least 30 minutes or overnight. Stir in sliced strawberries and walnuts
CITRUS SALAD WITH ORANGE SESAME DRESSING
SALAD: 1 SERVING; DRESSING: 3 SERVINGS
For the Orange Sesame Dressing:1 navel orange, peeled1/4 cup raw cashews1/4 cup hemp seeds2 tablespoons lightly toasted unhulled sesame seeds2 tablespoons rice vinegar1/2 teaspoon Bragg Liquid Aminos or low-sodium soy sauce1/4 inch piece fresh ginger, peeled1 clove garlic, chopped
For Salad:5 cups mixed baby greens1/3 ripe avocado, peeled, pitted and sliced1/2 navel orange, sliced into rounds1/4 cup thinly sliced red onion
Blend all the dressing ingredients in high-powered blender until smooth.
To prepare salad, arrange avocado slices, orange rounds and onions on top of lettuce.
Pour desired amount of dressing (about 1/3 of the recipe) over salad.
Refrigerate leftover Orange Sesame Dressing.
LEMON LINTEL SOUP
1 1/2 cups carrots, peeled and chopped
1 cup celery, chopped
4 cups no-salt added or low sodium vegetable broth
1 cup dry red lentils, rinsed
3/4 teaspoon ground coriander
1 teaspoon ground cumin
3 tablespoons raw cashews
1/4 cup fresh lemon juice (about 1 large lemon)
2 cups chopped kale
black pepper, to taste
Place carrots, celery, vegetable broth, lentils, coriander and cumin in a pot and bring to a boil. Reduce heat, cover an simmer for 40 minutes or until lentils and vegetables are tinder.
In a blender or food processor, blend 1 cup of the soup with cashews and lemon juice. Return to pot along with kale and heat until greens are wilted. Season with black peeper.
Men: Have 2 serving of Lemon Lentil Soup.
Portion leftover Lemon Lentil Soup into individual containers. If you are short on time, use it as alternate lunch or dinner over the next few days or freeze for later use.
Your choice of a cooked green vegetable (can be fresh or frozen).
Tip: Steam or water sauté fresh vegetables. If desired, sauté with fresh chopped garlic or onion. Season with lemon, balsamic vinegar and/ or your choice of herbs, spices, or a no-salt seasoning blend. For some heat, add red pepper flakes, cayenne pepper or black pepper.
That’s just Day 1!