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
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
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
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:
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