Diet tips

Diet tips

Diet Tips:

Liquids:

Start each day with 8oz of water
16 oz of one LMNT electrolyte packet
12 oz glass of water with 1 tablespoon of chia seeds and a dash of lemon (must sit for 15 min before consuming) - for fiber
Get at least 70 oz of liquids per day for headache relief

Here’s a balanced, high-fiber recovery diet low carbs:

Protein-Rich Meals for Healing

Breakfast: Chia seed pudding with unsweetened almond milk, topped with kiwi, flaxseeds, and a handful of nuts.
Lunch: Grilled salmon with roasted broccoli and quinoa.
Dinner: Baked chicken with a side of sautéed spinach and lentils.

Fiber & Anti-Inflammatory Support

Snacks:

A smoothie with berries, chia seeds, and Greek yogurt (if tolerated).
Roasted chickpeas or hummus with veggies.
Handful of almonds and walnuts for healthy fats.
Kiwi with a sprinkle of flaxseed.

Hydration:

Lots of water with lemon.
Herbal teas for digestion and inflammation (ginger or chamomile).

Protein-Rich Meals for Healing (Day 2)

Breakfast: Chia seed pudding with coconut milk, topped with blueberries, hemp seeds, and a drizzle of almond butter.
Lunch: Grilled chicken with a side of roasted Brussels sprouts and quinoa.
Dinner: Seared salmon with mashed sweet potatoes and steamed green beans.

Fiber & Anti-Inflammatory Support

Snacks:

A smoothie with spinach, banana, chia seeds, and unsweetened almond milk.
Handful of pistachios and dried cranberries.
Sliced cucumbers and carrots with guacamole.
Kiwi and pear slices with a sprinkle of flaxseed.

Hydration:

Green tea or turmeric tea for anti-inflammatory benefits.
Plenty of water with a pinch of Himalayan salt for electrolytes.

Day 1

Breakfast:

Chia seed pudding with oat milk, kiwi slices, flaxseed, and a drizzle of almond butter
Green tea

Lunch:

Grilled chicken salad with spinach, arugula, roasted sweet potatoes, and lemon-olive oil dressing
1 square dark chocolate (70%)

Snack:

Protein smoothie: oat milk, vanilla plant-based protein, frozen berries, and chia seeds

Dinner:

Baked salmon with steamed broccoli and quinoa
Mixed greens with apple cider vinaigrette

Day 2

Breakfast:

Overnight oats with blueberries, cinnamon, almond butter, and oat milk
Herbal tea

Lunch:

Lentil soup with a side of arugula salad with olive oil and pumpkin seeds

Snack:

Hummus with cucumber and carrot sticks

Dinner:

Grilled turkey burger (no bun) with roasted Brussels sprouts and mashed sweet potato

Day 3

Breakfast:

Smoothie bowl: oat milk, banana, berries, protein powder, topped with flaxseed and a few almonds

Lunch:

Quinoa bowl with roasted chickpeas, zucchini, bell peppers, and tahini-lemon drizzle

Snack:

Apple with a small handful of walnuts

Dinner:

Shrimp stir-fry with cauliflower rice, broccoli, and tamari sauce

Day 4

Breakfast:

Chia oats with almond milk, strawberries, and cinnamon

Lunch:

Baked chicken breast with lentils and sautéed kale

Snack:

Protein smoothie with oat milk, frozen mango, spinach, and chia seeds

Dinner:

Zucchini noodles with turkey meatballs and sugar-free tomato sauce

Day 5

Breakfast:

Almond milk yogurt (non-coconut) with raspberries, flaxseed, and sunflower seeds

Lunch:

Tuna salad lettuce wraps with avocado, celery, and olive oil

Snack:

Roasted chickpeas or edamame with sea salt

Dinner:

Pan-seared cod with asparagus and wild rice

Day 6

Breakfast:

Smoothie: oat milk, protein powder, banana, spinach, and cinnamon

Lunch:

Veggie chili with black beans, tomatoes, and bell peppers

Snack:

Almond butter on a rice cake with a few raspberries

Dinner:

Grilled chicken with roasted carrots and sautéed Swiss chard

Day 7

Breakfast:

Warm quinoa breakfast bowl with almond milk, pears, cinnamon, and walnuts

Lunch:

Greek-style salad with grilled shrimp, olives, cucumbers, tomato, and olive oil

Snack:

Hummus with red bell pepper strips and a few gluten-free crackers

Dinner:

Baked tofu or tempeh with stir-fried bok choy and brown rice

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