COOL TIP: Free Weight-Loss Wellness Menu Planner with Recipes

Paleo, Vegan, Mediterranean, Raw Food, South Beach,  Jenny Craig, Nutrisystem, Red Mountain, Medifast…….all of these diets can be very confusing.  No, actually they ARE confusing.  They are selling you the goal you are wanting: to lose weight and feel better.  BUT, in most cases, they want to sell you their system.  The most common mistake made by consumers is that they’ll spend money (needlessly) and set unreasonable (or distasteful) objectives to detoxify, cleanse or rid their body of whatever.   So many of these detox systems are totally useless.   And they don’t have to spend a lot of money to succeed in losing weight or feeling better.   Ironically, the most successful dieters end up spending LESS money for food.

The Importance of Planning

There’s only one thing that really works:  planning.   And it has to be your plan that fits you.   That’s why we recommend adapting a lifestyle that works for your life.  For example, we think there’s a lot of common-sense and good science supporting a Pegan or Mediterranean diet.   We also that Jamie Oliver’s Superfood lifeplan makes a lot of sense. But each of these lifestyle plans requires, first and foremost, planning.   That’s the secret behind achieving your New Year’s resolution.    Start with making a meal preparation list and a corresponding shopping list each day.   You can even have fun and create a “menu” template that you can fill in, weekly, with your planned meals.   Between planning, avoiding processed and high-calorie foods and reducing expensive meats and alcohol from your daily meals, you’ll find that you will lose weight and add dollars to your budget.

Why should you bother refining your lifestyle to move away from the Western-world’s meat, fat and empty carb diet?   Each of us have our own reasons for doing so, but the impact upon life expectancy is pretty amazing.   A February 2022 Norwegian study documented that starting at the age of 20, young women gained 10.7 years by avoiding the typical Western diet, (which consists of high amounts of red meat, saturated fats, and refined grains) Young men gained an extra 13 years by making this dietary change!  Even people over 60, switching from a Western diet to an optimized healthy diet added eight years to a woman’s lifespan and 8.8 years for men. At 80 years-old, both men and women gained an extra 3.4 years of life on average.   So what you eat will not only affect the quality of your life but the length of it as well.

We’ve Done the Work For You

Below, you’ll find 10 breakfast, lunch and dinner menus that will transform your life.  You’ll lose weight — if that is a goal — and you’ll enhance your wellness and longevity by eating these fresh, unprocessed and healthful foods.   There are a few key ingredients that we use a lot and some cooking techniques that will make these recipes easier to follow.

Key Ingredients

  • Quinoa and black or brown rice
  • Avocado
  • Power greens
  • Nuts and nut butter
  • Fruit (especially blueberries, kiwifruit & apples)
  • Vanilla extract (homemade is best)
  • Sweet potatoes
  • Eggs
  • Carmelized onions
  • Multi-seed quickbread
  • Omega3 fish (salmon, trout, yellowfin tuna, sardines)
  • Vegan meat (Impossible products)


Key Elements of Menu

  • Combination of Mediterranean Diet and Pegan Diet
  • Lactose-free
  • Gluten-free
  • Red-meat free
  • Refined sugar-free
  • Use of high-protein pasta or konjac noodles
  • Use of air-fryer and Vitamix blender recommended
  • Homemade sauces & seasonings

Summary of Our Recommended Meal Plans

Blueberries –  Bursting with antioxidants.  Nature’s uber food.  Apples are very healthful as well. Strawberries –  Have been hybridized into flavorless, rock-hard lumps of cellulose. Try growing them yourself.
Dark Chocolate –  70% cocoa or higher, is loaded with antioxidants and serotonin (happy hormone) and little sugar. Milk Chocolate –  Perfectly good dark chocolate watered down with cow secretions.  Ugh!
Gluten-Free Starches –  brown/black rice, quinoa, millet, oats, konjac, sweet potatoes Bad Starches –  Any wheat-based flours, white rice, russet or red potatoes,  granolas.
Nuts –  Almost any nut or nut-based milk with the exception of peanuts (which really aren’t nuts).  It’s easy to make your own nut-milk and it tastes GREAT! Most Dairy Items –  Cheeses, whole milks, sweetened yogurts, cream, sour cream, cream cheese….and definitely creamed corn.
Red Wine –  Full of antioxidants.  Limit to 2 glasses a day, please. White Wine –  Deprives you of the healthful skin of wine grapes.
Fish –  Full of Omega-3 and fish oil.  Keeps Eskimos warm and dolphins happy. Beef & Pork –  Beef causes colon cancer and gut inflammation.  It is a 2A carginogen.
Honey –   It’s good enough for baby bees, why not for you?  An alternative: maple syrup. Refined Sugar –  More addicting than cocaine but with more calories.  Avoid unless it is in dark chocolate.
Veggies –  If its green, it’s keen.  …unless it is spoiled.   Take it easy on the starchy veggies…and learn to love yams. Processed Foods – All convenience, no class.
H2O –   Drink a lot and drink it often.  Try for 100-120 oz per day. Soda –  View it as liquid cocaine, but not as much fun.

And for those who don’t like to read charts, here it is in one paragraph:  Eat veggies & fruit.  Exercise.  Eat fish (that isn’t endangered).  Eggs are OK too.  Exercise. Eat dark chocolate. Drink red wine, but not too much.  Exercise.  Eat lots of greens and other veggies.  Drink a lot of water (throw some lemon or lime in it).   Exercise.  Get enough sleep.  Then exercise.  Repeat daily.   Oh yeah, and floss.   Get rid of your gym membership and diet plans and spend your hard-earned money on really fresh, nutritious food using the following menu plans for guidance:

10 Breakfasts

  • Quinoa Egg bakes
  • Power green smoothies
  • Nut butter or avocado on rice cakes or multi-seed quickbread
  • Fried/scrambled eggs on multi-seed quickbread
  • Baked apples w/ oat & pecan topping
  • Avocado baked eggs
  • Quinoa pancakes w/ egg and/or nut butter
  • Japanese pancakes topped with avocado
  • Oatmeal mixed with nut-milk, blueberries & apple chunks
  • Upside-down fluffy omelette w/ root veggies

10 Lunches

10 dinners

  • Shakshuka topped w/ power greens
  • Turkey tacos in lettuce cups or quinoa pancakes
  • Smoked salmon bruschetta on multi-seed quickbread topped with avocado
  • Slow-cooked chicken tacos w/ quinoa pancake
  • Stir-fried cauliflower rice w/ cashews, pineapple & scrambled egg
  • Impossible burger w/ air-fried sweet potato
  • Konjac noodles w/ power greens & smoked salmon in pesto sauce
  • High-protein pasta with homemade tomato sauce
  • Paradise in paper” steamed fish & veggies papillote
  • Homemade teriyaki stir fry w/ quinoa or brown rice

To get free recipes of the meals without hyperlinks, please send a request via Contact Us and we’ll email you the recipes.   Yes, these meals take a bit of cooking, but most take less than one hour to prepare and you can make enough for a four-five days.  So, it’s worth the effort!

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