A Week of Natural Nutrition ; Revamp Your Diet For Better Health
The concept of natural nutrition can be intimidating for those who are not yet used to incorporating it into their diet, however with little effort and a heavy emphasis on well-balanced whole foods you too will naturally adjust. This one week plan is separated into days with meals that consist of real foods that you can realistically stick to and enjoy. As the week winds to a close, you will be feel more alert, focused and healthier than ever–and ready for everything life has in store on your journey toward lifelong natural eating.
Day 1: Fresh Start
Breakfast: Smoothie Bowl
This one also includes frozen berries, banana, spinach (for color only), almond milk chia seeds and a wee handful of nuts.
Benefits: packed with antioxidants, fiber and healthy fats it makes for a great way to start your day by fuelling up on nutrition rich food which helps digesting the food you eat during the rest of day better ansamp up immune system.
Meal 2 : Quinoa Salad(All the Veggies)
Ingredients: quinoa, cherry tomatoes cucumber bell peppers avocado olive oil lemon juice fresh herbs
These might also be beneficial: Quinoa will keep you full with a nutritionally complete protein and the vegetables fill in the vitamins, minerals, fiber.
Meal 3: Baked Salmon and Roasted Veggies
Ingredients: Alaskan salmon, sweet potatoes and broccoli drizzled with olive oil seasoned with garlic and herbs.
Pros: Omega-3 fatty acids from the salmon and a wide variety of nutrients for good health in all those veggies.
Apple Slices & Almond Butter
Good for you: This one combines fiber with some healthy fats to keep your energy level even until the next meal.
Bonus: keep hydrated with water and have a slice of lemon or some cucumber for extra nutrients too
Day 2: Building Momentum
Oatmeal with Fresh Fruits and Nuts (breakfast)
Ingredients: rolled oats almond milk sliced banana berries a sprinkle of walnuts.
Why this is better: Oatmeal helps lower cholesterol and provides an easy source of soluble fiber which benefits heart health as well as your digestive system; the fruits add their own antioxidants, while nuts are a great source of healthy fats.
Lunch: Lentil Soup and Whole-Grain Bread
Here’s what you need: Lentils, carrots, celery, onions and garlic (garlic is optional), vegetable broth; Whole-Grain Bread.
Why: Lentils are full of plant protein and fiber to keep you fuller longer, while also protecting your blood sugar.
Dinner: Brown rice and Vegetable Stir-fry with Tofu
Tofu stir fry with brown rice Broccoli, bell peppers, snap peas seasoned with ginger and garlic
PROS: Tofu combines for a complete, clean plant protein; brown rice and green veggies comprise complex carbs-packaged-with-vitamins.
Afternoon Snack Greek yogurt topped with honey and seeds
The good : Greek Yogurt has pro-biotics for a healthy gut, and the seeds are chalk full of omega 3 fatty acids.
Cook over high heat 10 minutes until lentils soft; let cool completely, and serve immediately.
Day 3: Mid-Week Boost
Avocado toast with an poached egg for breakfast
Ingredients: whole grain bread, ripe avocado, poached egg and a pinch of chili flakes.
Key benefits: the avocado has heart-healthy monounsaturated fats and the egg is a complete protein with all 9 essential amino acids.
Lunch — Spinach and chickpea salad with tahini dressing
Ingredients: Spinach, Chickpeas, Cherry tomatoes,Balsamic vinaigrette, Corn,Kiri cream cheese dip with garlic and herbs.
Benefits: Packed a whopping 20g of protein, with each serving coming in at around 410 kcals makes this salad super high in fibre and packed full or iron so you can rest assured it will keep you well fuelled to get through the day.
Dinner — Grilled Chicken with Sweet Potato & Steamed Greens
What you will need: Organic chicken breast, sweet potatoes (Cut in half), kale, olive oil and minced garlic.
Pros: Grilled chicken is lean protein and sweet potatoes are low glycemic complex carbs with some added beta-carotene.
Snack: Baby Carrots and Hummus
Pros: It is a high fiber and protein snack which helps to keep you full between meals.
Tip: Try using all kinds of herbs, and spices to make your meal taste good so you don’t get too bored with what you’re eating.
Day 4: Keeping It Light
Breakfast: Chia Seed Pudding
Ingredients: chia seeds, almond milk, vanilla extract and fresh berries.
Why: Chia seeds are high in fiber, omega 3s and protein making for a satisfying morning kickoff.
Lunch: Pesto Zucchinis and Cherry Tomatos with Noodles
What you will need: zucchini, home made pesto, cherry tomatoes and pine nuts
Zucchini Noodles with Homemade Pesto The low carb version of pasta and the pesto will include some fats which is healthy plus fresh herbs.
Meal: Baked Cod with Quinoa and Asparagus
1 Cod Fillets 100g Quinoa Asparagus Lemon Olive Oil
Why it works: The cod delivers a ‘smackeroo’ of grease-less, high quality proteins like all seafood and the quinoa mainly provides fiber with some vitamin benefits on top.
AFTERNOON: Mixed Nuts and Dried Fruit
Benefits: This snack offers a speedy lift in energy together with some healthy fats, fiber and natural sugars.
I suggest doing a grocery shopping trip today and making sure you have plenty of fresh fruits, vegetables and proteins to carry through the rest of this week.
Day 5: Setting Yourself Up for an Energized Weekend
Breakfast: Green Smoothie
The ingredients is Spinach, kale, banana slices (you can buy them prepared), almond milk and a scoop of protein powder.
Green smoothie: This is a mineral powerhouse kick start to the day and it leaves me feeling great.
Lunch: Turkey Avocado Wrap
Ingredientes: Tortilla de grano entero, pechuga de pavo en rebanadas, aguacate maduro, espinacas y mostaza.
Pro: The turkey wrap is a quick, protein-packed and heart-healthy option.
Dinner: Shrimp fried with Brown Rice
What’s in it: Shrimp, brown rice, bell pepper mix (red/yellow/green), snap peas & carrots w/ ginger garlic flavor.
It is low calorie in nature and with all the vegetables and brown rice you are sure to get your required nutrients along with fiber.
Snack: Fresh Fruit Salad
Pros: A variety of seasonal fresh fruits are a hydrating and nutrient-dense snack full of vitamins, minerals and antioxidants.
Suggestion: When dining out over the weekend, select a restaurant where you can eat fresh whole foods and steer clear of anything on that oh so lengthy processing list.
Day 6: Weekend Wellness
Omelet, Veggie with 2 whole grain toast
What You Need: eggs, spinach = bell peppers= onions== mushrooms + whole-grain toast
Benefits: Between the high-quality protein from eggs and fiber + antioxidants from vegetables, this breakfast is scientifically sound.
Lunch: Turkey and Veggie Wraps with Hummus
Whole-grain wrap, zucchini & eggplant grilled in coconut oil (seasoned with salt and pepper), hummus red peppers spinach
Why it’s so great: All of the ingredients in this wrap are high in vitamins, plant-based protein and fiber — exactly what you want after a day of being battered!
Dinner: Grilled steak with roasted Brussels sprouts and sweet potato
Grass fed steak with Brussels sprouts and sweet potatoes cooked in olive oil brushed with garlic
Protein: iron rich grass fed steak Protein gets top billing in this dish, since it’s the most satiating of all nutrients. (Salads are nice but can leave you insatiably craving more food!). The sweet potatoes and Brussels sprouts offer a diverse mix of vitamins, fiber and antioxidants to round out your meal!
Snack: Greek yogurt and berries
What’s beneficial: Greek yogurt contains protein and probiotics that help promote good gut health; the natural sugars in berries provide a bit of sweet.
Go for a walk in the park or go hiking today to supplement your new healthy diet with exercise.
Day 7: Reflect and Reset
Breakfast: Acai Bowl
Açaí puree, banana & granola topped with fresh berries and coconut flakes
Pros: Packed with nutrients, acai bowls provide a high level of antioxidants and supply ample fiber and fats to keep you full throughout the day.
Grilled chicken with mixed greens — avocado, cherry tomatoes and cucumber Olive oil and balsamic vinegar
Protein, Healthy Fats and Fiber.
Vegetable and Chickpea Curry with Rice (from the freezer)
Chickpeas, carrot artichoke spinach sweet potatoes couscous with coconut milk curry powder brown rice
Dark Chocolate and Almonds for Snack
The good things: This [Almond Chocolate Bar] is dark chocolate plus almonds so this can be an absolute godsend.
Wrap up: Real Life Nutrition for More Than a Week
Conclusion: Natural Nutrition is Love for a Week, a Lifestyle Afterwards
Mere seven days of giving your body time with whole food proved you that your body is capable of condition feeling and recharging your body’s functionalities and mind boost. A week’s nutrition program might serve as a pascales; however, longevity and compliance depend on your adaptiveness and your body eating signals. Natural nutrition is not about being perfect; it is precisely about consciously making the choices that will make you and your body happy. You will find yourself following an instinct lead to eating after a while in this nutritive journey. Your body will have more energy in a steady state, improved digestion, and overall well-being. The current week is the start of an excellent feeding habit. You will start investing in your long-term body health with each meal you cook. I encourage you to explore new ones, share recipes experiment with ingredients, and most importantly, enjoy this life with natural food.
