Meal Plan for Optimal Health: 3 Days of Whole Foods
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At our core, we champion a whole foods-based diet that is high in protein, moderate in healthy fats, and low in refined carbohydrates. This dietary approach supports a healthy metabolism, optimal weight, hormone balance, and longevity. Today, we’re excited to share a 3-day meal plan that adheres to these principles, providing 90-120gm of protein each day. Feel free to use it as is or adjust it to suit your taste and lifestyle!
Day 1: Nutrient-Dense and Balanced
Breakfast:
Scrambled eggs with spinach, mushrooms, and bell peppers cooked in olive oil
Sliced avocado
Lunch:
Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, and a lemon-tahini dressing
Steamed broccoli and cauliflower
Dinner:
Baked salmon filet with lemon and dill
Roasted Brussels sprouts with garlic and olive oil
Quinoa and black bean salad with diced bell peppers, red onion, and cilantro
Snacks:
Greek yogurt with sliced almonds
Celery sticks with almond butter
Day 2: Power-Packed and Delicious
Breakfast:
Greek yogurt parfait with mixed berries, chia seeds, and unsweetened coconut flakes
Lunch:
Turkey and avocado lettuce wraps with sliced cucumber, carrots, and hummus
Mixed green salad with walnuts and balsamic vinaigrette
Dinner:
Grilled tofu with stir-fried mixed vegetables (bell peppers, snap peas, carrots, broccoli) in a ginger-garlic sauce
Roasted sweet potato wedges with rosemary and sea salt
Snacks:
Cottage cheese with sliced pineapple
Almonds
Day 3: Flavorful and Satisfying
Breakfast:
Scrambled eggs with sautéed spinach, tomatoes, and onions cooked in coconut oil
Sliced avocado
Lunch:
Lentil and vegetable soup with a side of mixed green salad with lemon-tahini dressing
Avocado slices
Dinner:
Grilled chicken thighs with roasted asparagus and cherry tomatoes
Quinoa salad with diced cucumber, bell peppers, red onion, and parsley
Snacks:
Hard-boiled eggs
Carrot sticks with hummus
Emphasizing Whole Foods for Optimal Health
This 3-day meal plan highlights the importance of whole foods rich in protein, healthy fats, and fiber while avoiding refined carbohydrates, breads, grains, and sugar. By incorporating a variety of nutrient-dense ingredients such as lean meats, fish, tofu, legumes, vegetables, fruits, nuts, seeds, and dairy, it ensures you meet your daily protein requirements and support overall health and well-being. Adjust portion sizes as needed to meet your individual calorie and protein needs. This meal plan is designed to help you achieve your health goals while enjoying delicious, nutritious meals every day.
For more personalized dietary advice and for additional monthly meal plans, join the Core Weight Loss Program for everything you need to become your best, healthiest self. Our expert team is here to help you every step of the way on your journey to optimal wellness. To learn what program is best for you, book a weight loss consultation with us today. Download the Core app and join our Weight Loss Membership for all-inclusive services and deals!
