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For me, eating healthy didn’t happen overnight. I took time to extrude my pantry of products containing high fructose corn syrup, soybean oil, canola oil, processed chips, overly-sweetened cookies, and sugary cereals. 

But after making those changes and sourcing food from local farms, making my own condiments, growing a nice garden, and paying attention to ingredient labels, my health has never been better at age 52. I lost fifty pounds, got off four medications, and lowered my cholesterol. So, I thought I’d share what we eat as a family of four to help you meal plan. 

My breakfast is usually 2 pasture-raised eggs from Whiffletree Farm, some spinach or leftover vegetables, and their sage sausage. Sometimes I make a protein-rich smoothie or chia pudding. My lunches are either a sardine salad or taco (using Siete almond flour tortillas), wraps using Crepini egg wraps with sprouts, turkey, lettuce, tomato, and avocado, or leftovers from the night before. 

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Recipes for some of the dinners can be found @UnlockBetterHealth on Instagram or my book, Unprocessed Living. I also share a lot of these recipes in my monthly cooking classes too. 


1 medjool date stuffed with walnut halves

• Plantain chips with guacamole

• Hard-boiled egg

• Smoked salmon with Kite Hill “cream cheese” on Simple Mills cracker

• Sugar snap peas

• Cucumbers with hummus

• Herbal tea with collagen peptides

• Brazil nuts, handful of blueberries


• Chicken with stir-fry veggies

• Zucchini noodles with meat pasta sauce

• Salmon or Halibut (in a lemon Dijon sauce) with sliced squash

• Baked Chicken Wings with sweet potato fries

• Vegetable stir-fry (broccoli, onions, bell peppers, bok choy, and mushrooms) with shrimp

• Pork Tenderloin with asparagus and quinoa

• Shaved steak (from Whiffletree) with sauteed bell peppers & onions

• Taco Night: various protein options, shredded romaine, fresh salsa, guacamole, chopped cilantro – eaten as lettuce bowls or with a Siete tortilla

• Baked Chicken legs, sweet potato mash, pan-seared broccoli

• Pork Chops, braised collard greens, wild rice

• Meatloaf cupcakes, mashed potatoes, peas, or green beans

• Venison chili with kidney beans

• Lentil Soup with extra chopped kale added

• Chicken Tikki Masala 

• Salmon Croquettes

• Stuffed bell peppers

• Chicken Parmesan with roasted broccoli or cauliflower

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