Healthy, Whole Foods Diet
by author Timothy Hennessy, RHN, RNCP

To help you get started on a healthy, whole foods diet, here is a three-week plan for nutritious eating. Remember to include a green salad with lunch and dinner three or four days a week, and be generous with your vegetable portions.

Week 1

Breakfast

1. juice, 2 soft-boiled eggs, whole grain toast
2. low-fat yogourt, whole grain cereal, fresh fruit, honey
3. whole grain fruit muffins, 1 Tbsp (15 mL) unsalted butter, low-fat yogourt
4. quinoa waffles, organic maple syrup, fresh fruit
5. 2 scrambled eggs, tomato salsa, avocado
6. juice, baked apple crisp, chopped almonds
7. fresh fruit, goat feta, honey, warm pita triangles

Lunch

1. Tuscan white beans, garlic, rosemary, braised kale, soft polenta
2. grilled chicken and vegetable satay, peanut sauce, rice
3. miso soup, ginger lemongrass shrimp stir-fry, soba noodles, steamed greens
4. black turtle beans, avocado, roasted peppers, brown rice
5. baked pork tenderloin, applesauce, braised red cabbage, carrots
6. steamed halibut, vegetable salsa, brown rice, braised chard
7. minestrone, vegetable frittata

Dinner

1. tabbouleh, hummus, olives, stuffed grape leaves, pita
2. roast garlic mashed potatoes, braised kale, caramelized onions
3. caramelized fennel, roast sweet potato and beets, ginger lemon green beans
4. baked squash, pesto roasted vegetables
5. wild rice pilaf with nuts and dried fruits, wild mushrooms, wilted greens
6. whole wheat orzo, goat cheese, sundried tomatoes, pine nuts, raisins
7. coconut milk curry with potatoes, peas, onions, spinach, peppers, rice

Week 2

Breakfast

1. juice, buckwheat pancakes, fresh fruit, honey
2. smoothie, (fruit, low-fat yogourt, juice, ground flax, plant protein powder)
3. juice, 2-egg omelette, whole grain toast, almond butter
4. oatmeal with raisins and cinnamon, sliced pear, maple syrup
5. juice, potato and onion frittata, wilted spinach
6. warm fruit compote with ginger and star anise, bran muffin
7. juice, hot quinoa, cinnamon, ground flax

Lunch

1. vegetable soup, black bean burger, carrot and cabbage coleslaw
2. spicy marinated tofu stir-fry, Asian vegetables, rice noodles
3. main course bouillabaisse, whole baguette crostini with black olive tapenade
4. chicken and vegetable pot pie, whole wheat bun
5. soup with miso, shiitake and Chinese broccoli, vegetable spring roll
6. hot and sour soup, steamed vegetables with hoisin sesame sauce, rice
7. grilled turkey burger, baked sweet potato fries, shredded raw beet salad

Dinner

1. eggplant, zucchini, onion and tomato gratin
2. sprouted grain spaghetti, pesto sauce, balsamic roasted vegetables
3. broccoli pea pure, ginger lime roasted sweet potato, wilted chard
4. spelt flour pizza, goat feta, zucchini, onion, tomato, basil
5. whole wheat couscous, grilled onions, zucchini, mushrooms, peppers
6. bell peppers stuffed with brown rice, onions and shiitakes, braised kale
7. vegetable pot pie

Week 3

Breakfast

1. juice, whole grain French toast, fresh berries, maple syrup
2. brown rice pudding, soy milk, chopped almonds, fresh berries
3. juice, warm whole grain tortilla, 2 scrambled eggs, tomato salsa
4. smoothie (fruit, low-fat yogourt, organic unsweetened juice, ground flax, plant protein powder)
5. juice, organic granola, chopped, banana, low-fat yogourt, honey
6. 2 poached eggs, baked potato, onion and carrot latke, spinach
7. juice, buckwheat pancakes, sliced pears, organic maple syrup

Lunch

1. grilled wild salmon, wild rice, braised chard
2. minestrone, potato and artichoke frittata, tomato salad
3. baked chicken thighs, orange pineapple sauce, brown rice, vegetables
4. vegetable soup, grilled tofu burger, baked sweet potato fries
5. miso soup, shrimp and vegetable stir-fry, brown basmati rice
6. curried lentils, braised collards, carrots
7. hot and sour soup, tempeh pad Thai

Dinner

1. butternut squash pure, steamed carrots and broccoli
2. brown rice pasta, tomato basil sauce, grilled vegetables, goat feta
3. whole grain pizza, goat cheese, tomato, basil, onion
4. saffron-braised fennel and kale, lemon oregano potatoes
5. grilled polenta, tomato, eggplant, peppers, Swiss chard
6. potato and celery root pure, baked parsnip fries, wilted spinach
7. baked onions and rosemary, glazed carrots, broccoli

Source: alive Web Exclusive, April 2008