CHOOSE ONE OR MORE ITEMS FROM EACH CATEGORY
Use a variety of colors and textures to increase nutrient density and to please your palate.
RAW AND COOKED
VEGETABLES — 1/2 plate
• Raw salad greens: organic arugula, field greens, beet greens, spinach, swiss chard, kale, etc
•Any other non-starchy veggie: e.g. broccoli, cauliflower, asparagus, green beans, mushrooms, onions, etc
•Consume these raw, steamed, roasted, and fermented. Get creative!
PROTEIN — 1/4 plate (palm size portion)
• **Add a healthy fat, or lentils, beans if you are vegetarian
•Hormone Free Pasture Raised Eggs
•100% Grass Fed and pasture raised beef, bison, bu alo, lamb, pork
•Hormone Free and pasture raised chicken, turkey, duck
•Wild Caught or humanely harvested and non-farmed wild salmon, sardines, oysters, anchovy
•Legumes: lentils, beans, hummus
•Non-GMO soy: miso, tempeh, tofu, edamame
•Hemp hearts (3 TBSP provides 10g of protein)
HEALTHY COMPLEX
CARBOHYDRATE — 1/4 plate
•Whole grain
•Non-gluten carbohydrate
•Nutrient dense —quinoa, brown, black, or wild rice
•Sweet potato, rutabaga, turnip, parnsip, carrots, acorn or butternut squash, or pumpkin
FERMENTED FOOD — 1 Tbsp
•Probiotic rich for GI health; kimchi, sauerkraut, fermented veggies; eat once per day
DETOX SUPERFOODS
lemon, cayenne, ginger, greens (kale, chard, spinach, beet greens, arugula, collard, microgreens, romaine), beets, Brassica family vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, kale, collard greens, watercress, radish, turnip, turnip greens, bok choy, Romanesco, rapini, kohlrobi)
HEALTHY FATS
avocado, olives, oils (avocado, coconut, olive, sesame, hazelnut, and grapeseed), almonds, cashews, macadamia nuts, pistachios, pine nuts, brazil nuts, walnuts, or unsweetened nut butters, chia, hemp, sesame, flax, pumpkin, and sunflower seeds
*Buy fats organic when possible, and store in refrigerator
Use a variety of textures and colors to allow for a variety of nutrients and flavors. When building your bowl, keep in mind it can be hot or cold, with or without a grain source.
Layered parfait
Smoothie bowl
Hot grains with fruit, nuts or seeds
Breakfast smoothie
Leftovers from lunch or dinner are also acceptable breakfast items
BREAKFAST GRAIN BOWL
NUTS/SEEDS/BUTTERS NON-DAIRY ALTERNATIVE FRUIT HEALTHY CARBOHYDRATE
CHOOSE ONE ITEM FROM EACH CATEGORY:
NUTS/SEEDS/ NUT BUTTERS
Organic almond, cashew, macadamia, pistachio, pine nuts, walnuts, brazil nuts, or unsweetened nut butter
Chia, hemp, sesame, flax pumpkin and sunflower seeds
FRUIT
Organic, low-glycemic fruit
Strawberries, blueberries, raspberries, blackberries, cherries
Apple
Pear
Kiwi
Persimmons
Pomegranate
Lemon, Lime, Grapefruit, Orange
HEALTHY CARBOHYDRATE
Gluten free Oats
Te
Buckwheat
Quinoa
Sweet potato (delicious with cinnamon and/or coconut oil in the morning)
NON -DAIRY ALTERNATIVES
Unsweetened coconut, oat, almond, flax, hemp, or cashew milk
Unsweetened yogurts (coconut, almond, oat, cashew)
Use a variety of textures and colors to allow for a variety of nutrients and flavors. When building your bowl, keep in mind it can be hot or cold, with or without a grain source.
SMOOTHIE BOWL
NUTS/SEEDS/BUTTERS
NON-DAIRY ALTERNATIVE BLENDED WITH FROZEN FRUIT
CF VEGAN PROTEIN POWDER AND GREENS
LAYERED PARFAIT
NUTS/SEEDS/BUTTERS
NON-DAIRY YOGURT FRUIT
CHOOSE ONE ITEM FROM EACH CATEGORY:
NUTS/SEEDS/ NUT BUTTERS
Organic almond, cashew, macadamia, pistachio, pine nuts, walnuts, brazil nuts, or unsweetened nut butter
Chia, hemp, sesame, flax pumpkin and sunflower seeds
NON -DAIRY ALTERNATIVES
Unsweetened coconut, oat, almond, flax, hemp, or cashew milk
Unsweetened yogurts (coconut, almond, oat, cashew)
Organic, low-glycemic fruit
Strawberries, blueberries, raspberries, blackberries, cherries
Apple
Pear
Kiwi
Persimmons
Pomegranate
Lemon, Lime, Grapefruit, Orange