Instructions:
Each day’s meals are constructed not so much from a calorie allotment standpoint but rather as a means to ensure proper minimum intake of proper omega-3, anti-oxidants and other nutrients. As such, these are merely a starting point for each meal. Choose one item from each list at each meal to create a balanced intake of nutrients.
Lutein/Xeazanthin
1 serving squash
1 serving multigrain oatmeal
1 serving broccoli
1 serving brussel sprouts
Anti-oxidant
1 serving carrots (raw or lightly steamed)
1 serving kale (raw or lightly steamed)
1 serving strawberries or other dark berry
1 serving oranges
Omega-3’s
1 serving Salmon (ideally at least 2x per week)
1 serving mixed nuts
1 serving Walnuts
1 serving Pistachios
1 serving Almonds
1 serving Chia seeds
Nutrition Information
Macronutrients:
|
Micronutrients:
|
|||||||||||||||
Carbs
|
Fats
|
Proteins
|
Calcium
|
Vit D
|
Vit B6
|
Vit B9
|
Vit B12
|
|||||||||
Walnuts (100g)
|
14g
|
65g
|
15g
|
98mg
|
0mg
|
0.54mg
|
7%
|
0mcg
|
||||||||
Almonds (100g)
|
22g
|
49.5g
|
21g
|
264mg
|
0mg
|
0.14mg
|
4%
|
0mcg
|
||||||||
Pistachios (100g)
|
28g
|
45.5g
|
20g
|
105mg
|
0mg
|
1.7mg
|
15%
|
0mcg
|
||||||||
Mixed nuts
|
32g
|
80g
|
22g
|
15%
|
0mg
|
13%
|
20%
|
0%
|
||||||||
Salmon (178g)
|
0g
|
22g
|
39g
|
15%
|
0mg
|
58%
|
15%
|
83%
|
||||||||
Chia seeds (28g)
|
12g
|
9g
|
4g
|
18%
|
0
|
0%
|
0%
|
0%
|
||||||||
Carrots (15g)
|
1g
|
0g
|
0g
|
0%
|
0
|
0%
|
1%
|
0%
|
||||||||
Strawberries (152g)
|
12g
|
0g
|
1g
|
2%
|
0
|
4%
|
9%
|
0%
|
||||||||
Kale (67g)
|
7g
|
0g
|
2g
|
9%
|
0
|
9%
|
5%
|
0%
|
||||||||
Oranges (180g)
|
21g
|
0g
|
2g
|
7%
|
0
|
5%
|
14%
|
0%
|
||||||||
Squash (113g)
|
4g
|
0g
|
1g
|
2%
|
0
|
12%
|
8%
|
0%
|
||||||||
Broccoli (71g)
|
1g
|
0g
|
2g
|
3%
|
0
|
6%
|
13%
|
0%
|
||||||||
Oatmeal (40g)
|
29g
|
1g
|
5g
|
1%
|
0
|
5%
|
3%
|
0%
|
||||||||
B. Sprouts (81g)
|
3g
|
0g
|
3g
|
4%
|
0
|
10%
|
13%
|
0%
|
||||||||
