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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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February 27, 2008

Eat This Today, Feel Better Tomorrow

By Worker Bee

We’re mixing things up here a bit at MDA and wanted to offer up ideas for (primal) healthy meal plans. What does it mean to do MDA fare, sun up to sun down? Though the choices are mind-boggling, here’s our first installment, a humble (but delicious) design for a full day’s worth of eating recommendations.


Spanish Omelet

Cook 2 strips bacon, chop and set aside.

Preheat oven to 400 degrees Fahrenheit. Using small skillet that can be used in the oven (like cast iron), caramelize 2 Tbsp. chopped red peppers and 2 Tbsp. mushrooms of choice in olive oil or bacon grease. Add 1 tsp. chopped sundried tomato, 1 tsp. scallion and chopped bacon. Cook for 2-3 minutes.

Whisk 2-3 large eggs, add salt and pepper to taste, and pour into the vegetable mix. Stir in pan until you see curds forming. Cook omelet until just set but not completely cooked through. Sprinkle with parmesan, if desired, and finish in oven for 5 minutes.

Remove from oven and serve warm.


Mark’s Daily Salad

It’s Mark’s daily staple, but he mixes it up with his veggies of choice each day. See the Choose Your Own Salad Adventure post to come up with your own creative compilations. At the heart of this delicious signature salad: mixed dark, leafy greens; cherry tomatoes; bell peppers; marinated artichoke hearts; snow peas; roasted pine nuts; and roasted organic chicken breast. Top your salad masterpiece with a homemade vinaigrette using a liberal drizzle of extra virgin olive oil, a few sprinkles of balsamic vinegar, mustard and herbs of your choice.

The Perfect Roasted Chicken Breast: If you can, buy organic, bone-in, skin-on chicken breast. Preheat oven at 350 degrees. Place chicken breast in glass dish, and sprinkle liberally with fresh thyme. Add minced garlic and salt and pepper to taste. Cook for 40-55 minutes depending on size. Remove from oven and let sit for 20 minutes to allow juices to evenly distribute. Remove skin or eat with skin if preferred.


Apple and Almond Butter

Wash and cut small apple into wedges, and enjoy with 1/2 Tbsp. almond butter as a healthy “dip.”

DINNER (Enjoy with a glass of red wine or calcium-rich mineral water and lemon)

Herbed Wild Salmon Fillet

Preheat oven to 325 degrees. Mix 1-2 Tbsp. melted butter with 1 tsp. minced dill and 1/2 tsp. minced parsley. Pour a drizzle of herb mixture into glass dish to coat the bottom, and place salmon fillet in dish skin side up. Pour rest of mixture over fillet and cook for 15-20 minutes.
Serve with lemon wedge.

Greek Salad

Chop 1 medium tomato, 1/4 medium red onion, 1/2 green bell pepper, 1/2 cucumber into bite size chunks. Mix with combination of spinach, romaine and other desired lettuces/greens. Add 2 Tbsp. extra virgin olive oil, 1/2 tsp. red wine vinegar, 1/4 tsp. fresh, minced oregano, and 1/4 tsp. minced sautéed garlic and salt and pepper to taste. Mix/toss well and top with crumbled feta cheese as desired.

DESSERT (if it’s a special day)

Berries with Mascarpone

Wash and pat dry berries of choice. Pour berries into a dessert cup or small bowl and top with a small dollop of mascarpone cheese.

While we’ve certainly enjoyed these recipes, we offer this sample meal layout as a single set of ideas and not a blueprint for what would be appropriate for everyone or for every day. Meals on given days will, and should, be different, of course. And different people have different dietary needs, based on activity level, size and other individual factors. See our posts on Intermittent Fasting and Advice for Athletes for more recommendations on daily fare.

We’d love to hear how you put MDA into action at the kitchen table each day. Tips, recipes, favorite dishes?

Further Reading:

Healthy Tastes Great! Recipes

Smart Fuel

The Best and Worst of Fruits

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24 Comments on "Eat This Today, Feel Better Tomorrow"


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8 years 7 months ago

This makes what I am doing tonight (trip to the grocery store) and tomorrow (happy eating!) easy!

8 years 7 months ago

You do always pick lovely photo’s for your articles, damn 🙂

8 years 7 months ago
This new series is a nice touch. I have a friendly suggestion: try to use seasonal produce in the menus. The only ‘fresh’ bell peppers and berries in my local supermarket right now were shipped in from Chile. I will try that berries and mascarpone dessert – in May. One of the things I appreciated about living and eating in Asia is that Koreans and Japanese eat what’s in season. From April to October, I could tell what month it was just by seeing what was available in the produce section. A few fruits and vegetables are highly perishable and… Read more »
8 years 7 months ago

Great suggestion, Sonagi. We will keep it in mind! Thanks!

8 years 7 months ago

anything wrong with adding another snack in there?

but this is great!

Richard Nikoley
8 years 7 months ago


As self-proclaimed Omelet King, I declare that’s not an omelet as all, but a frittata (which I’m a mere Prince at).

A few recent preparations:

And here’s an omelet:

8 years 7 months ago

Great post once again!
I try and use local produce as much as possible and load up on olive oil and butter when cooking.
On my blog (
I try to show how easy it is to eat the primal way, but still incorporate lots of flavor and taste. I’ll share my grandma’s salad dressing recipe. It’s so easy. Olive oil, dijon mustard, fresh chopped garlic, fresh ground pepper, scallions. Mix and enjoy.

Brad Baggett
8 years 7 months ago

Great article, I recently found your blog and have really enjoyed it. I write about nutrition and organic foods quite often and really enjoy your thoughts and ideas. I think the new series on Healthy Meal Plans will be a great success. Your recipes sound delicious and I will definitely try them out. Keep up the great articles, I will be back often!

Mel T
8 years 7 months ago

This is a great post, very practical.

Are you planning on doing a weeks worth of posts? I’m taking a look at menu planning at the moment, and would love to link to this when you’ve finished the series.

8 years 7 months ago

you do take great photos…food style much?!

Ill take the salad please.

Mine too often aspires to that but originates from a drive through.

duly noted.


8 years 7 months ago

What an awesome post! I hope it becomes a regualar thing!

I love poaching tilapia or cod with cajun spices in the over and serve with a little lemon and a drizzle of pumpkni seed oil. Mmmm!

8 years 7 months ago

Good recipes but I have to protest. Only 1/2 tbsp of almond butter with an apple!?! It has to be one of the most tasty foods on earth! Is it because its $7-8 a jar for the good organic stuff?


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7 years 9 months ago

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7 years 1 month ago

Hi! I was surfing and found your blog post… nice! I love your blog. 🙂 Cheers! Sandra. R.


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3 years 9 months ago

Great page, but I have to say that your spanish omelette is not the tipicall spanish omellete ( I think yours is better), but our omelette is just, egg, potatoes, onion and olive oil.

3 years 8 months ago

Is miso soup permissible?