How to Create a Healthy, Nutrient Dense Meal Plan

I recently I posted a cheat sheet of the most nutrient dense health foods 👇

What Are The Most Nutrient Dense Health Foods?

Find out which proteins, carbs, fats and vegetables are the most nutrient dense and easily digestible health foods.

qualitarian.io

What Are The Most Nutrient Dense Health Foods?

Today, we’ll be going through how to create a nutrient dense meal plan with examples of what I typically eat, why and how to add variety. Use the cheat sheet linked above as a reference to create your own meal plans with this guide.

TL;DR version:

📖

Breakfast - no carbs:

Bone broth (glutamine + collagen powder as a plant-based alternative) on empty stomach
Protein source
Fat source

Snack (optional):

Fruits
Herbs & natural remedies (like raw honey) for immunity
Probiotics
Coconut water

Lunch - biggest meal of the day:

Protein source
Carbohydrate source
Fat source
Probiotic source
Vegetables (optional)

Dinner - finish dinner 3 to 5 hours before bed:

Protein source
Carbohydrate source
Fat source
Probiotic source
Vegetables

Use herbs, spices, sauces and condiments for different aromas and flavours

Continue on below for the full version with explanations on why things are structured this way + examples of what foods I personally choose.

BREAKFAST

Breakfast consists of satieting, high quality proteins and fats to fuel your morning - no carbohydrates.

Bone broth (glutamine + collagen powder would be the plant-based alternative)
Protein source (I typically have 5 - 10 eggs, but any quality protein source is fine)
Fat source (Ghee is my favourite. Extra virgin coconut/olive/avocado oil or tallow is great too)
Sometimes I'll add avocado and mushrooms here for extra nutrients and flavour. Feel free to get creative.
Glass of raw goat milk (optional - this is just what I personally have since it's one of the best sources of calcium)

Why Bone Broth?

Bone broth has been used for thousands of years as an ancient health elixir. Every day starts with bone broth on an empty stomach. This lubricates and protects the gut lining. If you have gut issues like leaky gut, SIBO, candida, IBS, etc - daily bone broth is key to repairing the gut lining. After bone broth, breakfast consists of a high quality protein and fat source.

Why it’s best to avoid carbohydrates in the morning

❌

When you wake up (and for the next 30 - 60 mins), your cortisol levels are naturally rising. Think of it like your bodies natural coffee shot to help you wake up and be alert - the downside is your body is in a slightly stressed and jittery state. Consuming carbs will spike your blood sugar levels which further adds to the stress on your body. Consistently doing this everyday may lead to insulin resistance and make you more prone to fat gain.

SNACKS

👉

Snacks can be one big snack, or split up as multiple snacks throughout the day. They can also be enjoyed with lunch or dinner. My goal with snacks is to boost immunity, probiotics for gut health, and antioxidants for well-being. These are the snacks that I personally enjoy - your snacks may look totally different and that’s okay.

Probiotics (I have raw milk kefir or coconut water kefir because of the deliciousness & gut benefits)
Fruits (for anti-oxidants and overall enjoyment - bananas, dates, camu camu powder and blueberries for me)
Herbs & Natural Remedies (I have raw honey and black seed oil daily for an immunity boost + health benefits)
Nuts/Seeds (I'll enjoy a serving of sprouted flaxseed and chia seed powder with a drink - big boost in omega 3’s and other benefits)
Coconut water (natures natural electrolyte, plus it's delicious)

LUNCH

👉

Lunch is the most carb heavy meal of the day and will consist of proteins, fats, carbohydrates, probiotics and vegetables.

Protein source (for me this typically a red meat, poultry, or seafood. Aim for at least two to three servings of fish per week during lunch/dinner for omega-3’s).
Fat source (everything is cooked in a healthy oil. Sometimes I’d also drizzle onto the meal a sustainably sourced red palm oil for a complete vitamin E source)
Carbohydrate source (usually white rice and potato/sweet potato for me)
Probiotic source (kimchi and sauerkraut are my go to’s)
(Optional) Small side of vegetables (any vegetables from the cheat sheet.)

DINNER

👉

Aim to finish dinner 3 - 5 hours before bedtime. This provides ample time to digest resulting in a better nights rest.

Protein source (typically a red meat, poultry, or seafood. Aim for at least two to three servings of fish per week during lunch/dinner for omega-3’s).
Fat source (everything is cooked in a healthy oil. Sometimes I’d also drizzle onto the meal a sustainably sourced red palm oil for a complete vitamin E source)
Carbohydrate source (I’d typically have white rice or just potato/sweet potato on its own)
Probiotic source (kimchi and sauerkraut are my go to’s)
Small side of vegetables (any vegetables from the cheat sheet. Usually asparagus, onions and garlics because they’re fantastic prebiotics which feed the probiotics resulting in vibrant gut health)

What about flavour?

To add variety to your meals, use different mixes of herbs, spices, seasonings and sauces. Here are some great ingredients to add flavour and mix things up:

Salt and pepper
Lemon or lime
Honey or Maple Syrup
Olives
Sun-dried tomatoes
Raw Cheeses
Coconut milk
Fresh herbs (garlic, ginger, rosemary, sage, oregano, mint, cilantro, dill coriander, parsley, thyme, basil, etc)
Spices (turmeric, cumin, coriander, paprika, chili pepper, bay leaves, mustard seeds, etc)
Sauces and Vinegars (hot sauce, salsa, pesto, balsamic vinegar, apple cider vinegar, fish sauce)

To make things even simpler for yourself, consider learning how to meal prep (you’ll find an abundance of guides online)