Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
27 Feb

Eat This Today, Feel Better Tomorrow

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.

BREAKFAST

Spanish Omelet

omelette

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.

LUNCH

Mark’s Daily Salad

markssalad

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.

AFTERNOON SNACK (Optional)

Apple and Almond Butter

apple 1 almond

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

salmon 2

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

greeksalad

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

berries

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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You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

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

    pat43 wrote on February 27th, 2008
  2. You do always pick lovely photo’s for your articles, damn :)

    Naomi wrote on February 27th, 2008
  3. 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 have a short harvest window, making them a special treat!

    Sonagi wrote on February 27th, 2008
  4. Great suggestion, Sonagi. We will keep it in mind! Thanks!

    Aaron wrote on February 27th, 2008
  5. anything wrong with adding another snack in there?

    but this is great!

    ohoh wrote on February 27th, 2008
  6. Mark:

    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:

    http://www.honestylog.com/root/2007/12/round-two.html
    http://www.honestylog.com/root/2007/12/weekend-food-fi.html
    http://www.honestylog.com/root/2007/07/weekend-food-bl.html

    And here’s an omelet:

    http://www.honestylog.com/root/2007/06/weekend_food_bl_1.html

    Richard Nikoley wrote on February 27th, 2008
  7. 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 (www.feelgoodeating.blogspot.com)
    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.
    Marc

    Tatsujin wrote on February 27th, 2008
  8. 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!

    http://www.JuiceofChampions.com

    Brad Baggett wrote on February 27th, 2008
  9. 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.

    Mel T wrote on February 27th, 2008
  10. 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.

    M.

    MizFit wrote on February 28th, 2008
  11. 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!

    Sera wrote on February 28th, 2008
  12. 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?

    warren wrote on February 29th, 2008
  13. Hi! I was surfing and found your blog post… nice! I love your blog. :) Cheers! Sandra. R.

    sandrar wrote on September 10th, 2009
  14. 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.

    Pablo wrote on January 13th, 2013
  15. Is miso soup permissible?

    Barbara wrote on February 16th, 2013

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