My Basic MEAL Formula Works Whether You're Paleo, Keto, Vegan, Gluten-Free or Omnivore

While I would describe myself as an intuitive eater (meaning I listen to my body and eat what I feel I need, when I feel I need it) if I had to subscribe to a diet it would probably most closely resemble a mediterranean diet. I eat a little of everything, more plants than anything and very few grains because I don’t digest them well.

At home I don’t really cook meat, so any animal based protein need to be quick and easy - just like the meal itself. My lunches and dinners usually surround a similar formula that keeps me energized and nourished. Switching up the ingredients keeps me from getting bored!

I usually include a mixture of items from each of the 4 categories below, depending on what I’m in the mood for and have on hand. And no, I am not sponsored by Trader Joes I just happen to love a ton of their products!

STEP 1: BASE OF GREENS

Cooked kale (easier to chew and more nutritious when lightly cooked)

Cooked spinach

Raw arugula

Raw alfalfa sprouts

Raw lettuce mix (I love Bowery Greens)

Trader Joes Healthy 8 Chopped Veggie Mix (easy way to sneak in variety, raw or lightly sauteed)

Broccoli slaw (slivered raw broccoli you can buy in the salad isle)

Cooked broccoli

Cooked Brussels sprouts

Cooked cauliflower rice (love the cauli-broccoli-onion mix in the refrigerated isle at Trader Joes)

STEP 2: THE HEARTY PART

Eggs

Avocado

Sardines (Loaded with Omega-3’s) cold and chopped into a raw salad these give a great saltiness! Try adding lemon juice and/or mustard if the flavor is too strong at first)

Tuna (skipjack/canned light is lower in mercury)

Hummus (I make my own but also love Whole Foods’ Lemon or Cedar’s Organic)

Cooked sweet potato

Sauteed mushrooms

Cooked mung beans

Packaged/pre-cooked lentils

Chickpeas - sometimes sauteed with seasonings or even just a little salt and pepper!

Lightly pan fried polenta in olive oil

Black or wild rice, pre-soaked and cooked for 2+ hours to make it easier to digest. (Often I add bone broth around half way through.)

Black bean or edamame noodles

STEP 3: SPICE IT UP

Fresh cracked black pepper (helps digestion and nutrient absorption too!)

Zataar seasoning (I use Ottolangi but can’t seem to find it online)

A seasoned salt or Trader Joes Everything But the Bagel seasoning

Trader Joes Zhoung (spicy cilantro) sauce

Sriracha

Lemon tahini dressing (mix the two with a little olive oil to desired taste and consistency!)

Annie’s Organic Goddess dressing

STEP 4: TOP IT OFF

Sunflower seeds

Pumpkin seeds

Dried edamame

Crumbled, herbed Feta

Fresh cilantro

Fresh dill