Olena Wellness Power Plate Meals
Water, Coconut or Almond Milk (Calfia)
Protein powder (Standard Process Complete or Ancient Nutrition Bone Broth Powder)
1Tbl of MCT oil
1 cup of green veggies (spinach, romaine, kale, celery, cucumber)
½ cup of fruit (cherries, apples, blueberries, frozen tropical mix, pears or ½ banana)
2)Fried Egg in Butter
3)Homemade Potato Hashbrowns (Radish, Sweet Potatoes, Potatoes) with an egg or animal protein
2)1 piece of organic fruit
3)Chips and Dip:
Dips: Organic Hummus, Wholly Avocado, Refrigerator Salsa(read labels)
Chips: Raw Carrot Chips, Benito Chips, Late July Chips, Simply Lays
4) Hardboiled Eggs/Deviled Eggs
5) Almond Butter on Celery Sticks or Banana
6) Organic Seeds (Sunflower, pumpkin)
7) Skinny Chocolate Fat Bomb! See Recipe at www.olenawellness.com/recipes
Use Organic Whole Leaf Stevia or Pure Monk Fruit to sweeten!
1) Soup in Thermos! Stays warm all day long!
Homemade Broth is always best! Store bought Options: Pacific and Kirkland!
Recipes at www.olenawellness.com/recipes
2) Salads with Bolthouse/Primal Kitchen/Braggs Salad Dressing
Organic Greens: Mixed Greens, Spring Mix, Romaine, Butter Lettuce, Bean Sprouts, etc.
Toppings: Tomatoes, Cucumber, Onions, Radish, Olives, Seeds, Broccoli, Cauliflower, Carrot, etc.
Protein: Grilled Chicken or hardboiled eggs
Dressing: Homemade is always best! 1 cup avocado oil, ½ c rice vinegar, 1tsp salt and seasonings
Store Bought Dressings: Braggs, Primal Kitchen, Tessemae’s, Bolthous
3) Dinner Leftovers
Bread: Alpine Valley (Costco), Dave’s Killer Bread, Sami’s Sourdough Millet Bread (Health Food Store)
Spreads: Mayo (Primal Kitchen, Sir Kinnsington, Homemade, Soy free Vegenaise)
Meat: Boars Head Deli Meat at Publix
Cheese: Boards Head Cheese at Publix Deli, Organic Valley
5) Chicken Salad: Organic Homemade or Costco Rotisserie Chicken/Primal Kitchen Mayo/Celery & Green Onion or Grapes
6) Tuna Salad: Wild Planet Tuna/Primal Kitchen Mayo/Bubbies Dill Relish
7) Quinoa Bowl:
1/2c cooked quinoa
Palm Size Protein (chicken, beef, lamb, turkey, fish)
1 cup Organic Green Veggies (bean sprouts, kale, spinach, etc)
1 cup Organic Veggies (Carrots, Peppers, Tomatoes, Onions, Broccoli, etc
1) Lunch Options
2) Grill It! Bake It! Or Stir Fry It!
Protein: Organic Chicken, Lamb, Beef, Turkey, Fish
Veggies: Zucchini, Asparagus, Squash, Onions, Bellpepper, Sweet Potatoes, etc.
Grill Marinade: 1 cup avocado oil, ½ c rice vinegar, salt & seasonings
Bake It: One Pan Clean up! Mix all ingredients together with avocado or coconut oil and seasonings.
Stir Fry: Fry in avocado or coconut oil. Top with Sesame Oil, coconut aminos, and seed & sprouts.
3) CrockPot/Instant Pot Meals (Recipes at www.olenawellness.com/recipes)
Filtered Water : Drink half your body weight in ounces (200lb person drink 100oz)
Organic Herbal Teas
Organic Coffee with Calfia or Organic Valley coffee creamers
Coffee Alternative: Teechino Herbal Tea (Dandelion versions are gluten free)
Treats: Zevia, Crystal Light PURE, True Lemon, True Lime
Safe Sugar Alternatives: Whole Leaf Stevia (Zing) or Pure Monk Fruit
Treats:DON’T EAT ON A REGULAR BASIS! IT’S A TREAT! However....
We would rather you cheat with an organic treat than go to Sonic for a milkshake! LOL
Figgy Pops (Costco)
Kirkland Fruit Snacks
Organic Animal Crackers (Costco)
Back To Nature Cookies (Publix)
Lilly's Chocolate Bars/Theo's Chocolate Bar/Equal Exchange Chocolate/Enjoy Life Desserts & Chocolate
Safer Restaurants:Chiptoles, Jason's Deli, 7 Spice, Zoes, Whole Foods Deli, Sunflower Café, Clean Eatz, FOY,
Order a Salad & take your own salad dressing or grilled chicken/steak & veggies
Don’t order fried food!Look out for Bad Fats!!!! They cause pain & inflammation!
Take close note how you feel after the meal and even up to 3 days later! Was there a change in pain, mood or any other symptom?
Organic Grains & Dairy:
These should not be eaten if you are trying to overcome symptoms, autoimmune disorders or trying to lose weight!
They require proper preparation, time and planning! All grains should be soaked!
If you want to eat grains and dairy, please ask your nutritional therapist before doing so. They will step you through a safe way of eating these nutrient dense foods!
RULES TO REMEMBER:
1)Eat To Fullness! Don’t overeat!!!
2)Eat all meals within a 12 hour window of time (ex. 6am – 6pm or 8am to 8pm) or Intermittent fasting
3)Drink enough filtered water! (Half your body weight in ounces)
4)Eat Organic Meat, Veggies & Fruit Only! Everything else is a treat and should be minimized, especially if you are trying to lose weight or overcome illness!
5) 2:1 Veggie to Fruit Ratio: If you eat 2 cups of veggies you can have 1 cup of fruit!
6)Only eat good healthy fats! (Kerrygold butter, ghee, avocado oil, coconut oil, sesame seed oil, flax seed oil, grapeseed oil, organic lard)
7)Seasonings: Sea salt, Pepper(s) and fresh or dried herbs: No seasoning packets!!!!
8) Avoid All Food Allergens, Bad Fats, Bad Salt, Bad Sugar Substitutes, Added Sugar especially high fructose corn syrup
See our favorite brands and grocery tips at ...
Olena Wellness Favorites Shopping Guide at www.olenawellness.com/shopping-guide
Olena Wellness Recipes atwww.olenawellness.com/recipes
ALL Italicized words should be minimized or avoided depending on your nutritional therapist's advice!