Day 2.

Breakfast

Wholegrain sourdough toast with boiled eggs + avocado

Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier

Morning snack

Greek yoghurt + kiwi fruit

Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it. It Can help treat asthma,It can also boots immune system

Lunch

kimchi + cooked brown rice

Cooked brown rice, chickpeas, corn kernels, finely sliced kale, cherry tomatoes dressed in extra virgin olive oil and lemon juice

Afternoon Snack

Chopped raw carrot with hummus

Scooping up your hummus or guac with a cup of raw, sliced carrots in place of 10 pita chips saves 80 calories and increases total fiber and nutrients. Research suggests the soluble fiber in carrots may curb belly fat too

Dinner

mixed vegetable soup
In particular, vegetable-based soups are a great option nutritionally as they combine a high nutrient density with a low energy density – this means that we get lots of key nutrients including vitamins and minerals for relatively few calories

Supper

Square of very dark chocolate + green tea

Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate also contains antioxidants called flavonoids, which may provide several health benefits

*Tip: Don’t forget to get in some exercise.

Day 3.

Breakfast

Bircher muesli: soak overnight steel cut oats and milk

Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

Morning snack

Handful mixed raw nuts

As cases of coronavirus continue to rise, taking daily precautions such as washing ... has been done on foods that help fight against COVID-19 specifically. ... eating it raw with hummus as a crunchy snack or mixing some into your salad. If you prefer them cooked, throw a handful in a pan for a quick stir-fry.

Lunch

Left over chunky vegetable and chicken soup + wholegrain sourdough toast

or most of us, eating leftover vegetables will not cause problems as long as they’re not spoiled and are reheated properly, which doesn’t have anything to do with the nitrates.

Afternoon Snack

Small pear + chunk of hard cheese

Dairy foods offer a unique package of nutrients, promote bone growth and development, and contribute to healthy gut function.

Dinner

Cooked quinoa mixed with lentils, grated and finely chopped vegetables

Chopping slices straight through cells, allowing their contents to spill out. This means nutrients, especially minerals such as potassium, can leak away. But it's not all bad news for chopping. It has several other effects on vegetables, some of which may be beneficial, at least in theory.

Supper

Frozen cherries

Eating cherries leads to a boost in antioxidant activity in the body — even after just one-and-a-half servings of tart cherries, commonly known as sour cherries

*Tip: Do a little meditation to help wind down from your day.

Day 4.

Breakfast

Baby spinach, green peas and cheese

Spinach is rich in minerals such as calcium, magnesium, and phosphorus, all of which play a significant role in strengthening bones and aiding in healthy development

Morning snack

Slices of papaya with a spritz of lime juice

Papaya is a great source of fibre, which is beneficial for a number of reasons: digestion, probiotic food, reducing LDL (bad) cholesterol levels as well as cleansing the intestines. Papaya is known to relieve constipation. Limes are also rich in antioxidants.

Lunch

cooked brown rice

The antioxidants found in brown rice help prevent cell injury caused by unstable molecules called free radicals and reduce inflammation in the body

Afternoon Snack

Greek yoghurt + Manuka honey + a few crushed nuts

The Nutrition Source at Harvard's T.H. Chan School of Public Health explains that plain yogurt is a good source of protein and calcium, but it also contains live bacterial content. These live microorganisms are called probiotics, and they can help improve your immune function, improve your digestion and possibly even protect against infections from harmful bacteria.

Dinner

Thai beef salad

Beef is a good source of Vitamin B6 and B12. You can control the amount of fat by trimming the beef.

Supper

A fresh date + green tea

Fresh dates contain anthocyanidins and carotenoids, while dried dates contain polyphenols – just like green tea. Experiments in food chemistry show that Khalas (aka Madina) dates are highest in antioxidants when compared to other date varieties. 2. Dates can be good for blood sugar balance.

*Tip: Get outside at some point in your day for some sunshine and fresh air.

Day 5.

Breakfast

Smoothie: milk, Greek yoghurt, berries, papaya + avocado + ground flaxseed

Calcium, vitamin D3 and vitamin K are nutrients that improve bone health. Smoothies rich in these nutrients contain spinach, green vegetables and citrus fruits as chief ingredients. So for the best breakfast in Edmond, you should try some cool smoothies that ensure your bones stay healthy forever.

Morning snack

Red capsicum + hummus

Red peppers contain more than 200 percent of your daily vitamin C intake. Besides being a powerful antioxidant, vitamin C helpsthe proper absorption of iron. If you are iron deficient, try combining red peppers with your iron source for maximum absorption.

Lunch

Left over Thai beef salad + cooked brown rice

The antioxidants found in brown rice help prevent cell injury caused by unstable molecules called free radicals and reduce inflammation in the body

Afternoon Snack

Wholegrain crackers + natural peanut butteR

This nutrient-rich snack rings in at just 193 calories and offers 2 grams of fiber. The combination of complex carbs and protein help to keep your blood sugar stable and keep you feeling full longer

Dinner

Mexican stuffed sweet potato

Sweet potatoes are also high in Vitamin A, which plays an important role in vision, as well as proper bone and immune system development; Vitamin C, which is essential for healthy tissue development and healing wounds; and manganese, which helps the body process nutrients and keep blood sugar low.

Supper

Green tea + mandarin

Daily consumption of 2-3 cups of unsweetened brewed tea provides 200-500 mg of flavonoids that can help support a healthy heart as part of a diet consistent with dietary guidelines. Lipton Mandarin Orange Green Tea bags enliven the delicate taste of green tea with the character of juicy mandarin orange.

*Tip: Enjoy some alcohol but not too much – alcohol can suppress our immune system, affect our gut environment and our sleep.

Day 6.

Breakfast

Mixed saute mushrooms on seeded sourdough with 2 poached eggs + crumbled feta

Breakfast may be the most important meal of the day, but if you've been sticking with the same scrambled eggs for years, it may be time for a breakfast makeover. Why not try poached eggs, instead? While poaching eggs may require refining your cooking technique, it pays off in tender whites and creamy yolks.

Morning snack

Small apple slices smeared with natural peanut butter or almond spread

Apples with peanut butter are healthy, as long as you stick with the recommended serving size and allow for the calories in your overall daily count.

Lunch

Brown rice sushi with salmon/ tuna

Packed with fresh fish, crunchy vegetables and fiber-filled rice, sushi can be a nutrient-packed, healthy meal. One wrong step, however, can add an abundance of fat, calories or sodium. Learn the ins and outs of what makes a healthy sushi roll to ensure that your Japanese meal stays on the right path.

Afternoon Snack

Wholegrain cracker + cheese

Multi-grain crackers also boost your intake of B vitamins. Collectively, B vitamins help you derive energy from your diet, converting nutrients from food into useable fuel to keep you going throughout the day. Vitamin B3 also keeps your skin healthy and nourishes your nervous system, while vitamin B1 helps to regulate your appetite. Multi-grain crackers also contain vitamin B6, a nutrient your body needs to produce healthy red blood cells.

Dinner

white fish, leaf salad

White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can't make significant amounts of these essential nutrients, fish are an important part of the diet

Supper

Share a dessert, if you wish

Their presence on the menu makes us feel satisfied after a meal, and compensates for low blood sugar. The desire to improve your mood by ingesting sugar can also be a factor. Sweet snacks increase our production of the so-called hormone of happiness. Your habits also play an important role.

*Tip: Spend some time with your loved ones and people who make you smile and laugh.

Day 7.

Brunch

Porridge with cinnamon, poached apple + crushed nuts

Stewed apples can help to alleviate constipation because they're full of fibre. The insoluble fibre increases bulk in the stools, while the soluble fibre increases water content. Together, these help stools to move through the digestive system at a healthy pace.

Afternoon Snack

Nibble platter: chopped raw vegetable sticks, hummus, cheese, dried fruits, wholegrain crackers

Aside from their natural good taste and great crunchy texture alongside wonderful colors and fragrances, eating a large serving of fresh, raw vegetables each day can have significant health benefits.

Dinner

Roast grass-fed lamb + roast sweet potato, pumpkin, cauliflower, brussel sprouts, zucchini, carrot and onion

Leafy green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline

Supper

Dark chocolate dipped strawberries

Dark chocolate is your best option, as milk chocolate is typically quite high in sugar and cream. Bittersweet dark chocolate with a high percentage of cocoa (generally 60 percent to 80 percent) offers the most health benefits without tasting too bitter to enjoy.

*Tip: Enjoy a sleep in and slow start to your morning with plenty of rest and relaxation