Morning:
Oatmeal Breakfast Bowl:
- Rolled oats (½ cup)
- Water or almond milk (for cooking)
- Chopped almonds (2 tbsp)
- Chia seeds (1 tbsp)
- Fresh berries (to taste)
- Cinnamon (sprinkled on top)
Instructions: Cook oats in water or almond milk, top with almonds, chia seeds, fresh berries, and cinnamon.
Lunch:
Chicken and Vegetable Soup with Brown Rice:
- Chicken breast (chunks)
- Carrots, celery, spinach (mixed vegetables)
- Brown rice (½-1 cup)
- Herbs, turmeric, and ginger (for seasoning)
- Light broth
- Fruit for dessert (kiwi or banana)
Instructions: Make homemade soup with chicken, vegetables, and brown rice. Season with turmeric and ginger for anti-inflammatory benefits.
Dinner:
Thai Basil Beef with Vegetables:
- Lean beef slices (150 g)
- Garlic, onions, bell peppers, green beans
- Fresh basil
- Fish sauce (splash)
- Chili (as tolerated)
- Cauliflower "rice" or jasmine rice (¾ cup)
Instructions: Stir-fry beef slices with garlic, onions, vegetables, and seasonings. Serve over cauliflower "rice" or a small portion of jasmine rice.