To ask you to comment on my meal plan for the week (health-wise)?

[oatmilkicedchai]

Hello MNers,

This week I have planned to eat:

Breakfasts

• Porridge with a handful of frozen cherries, couple of squares of dark choc and chia seeds x 3
• 3 scrambled eggs with a side of two figs and a chopped banana x 4

Lunches

• watermelon, feta, mint, avocado, cucumber, lime, and sunflower seed salad, with small drizzle of olive oil x 4
• omelette with leek, spinach and sun-dried tomatoes, with small scoop of kimchi x 3

Dinners

• salmon filet, broccoli and chickpeas x 2
• veggie (shop bought) gyoza with soy sauce and a side of kimchi x 1
• veggie sausages, chips, and beans (not the healthiest but there we are!) x 2
• tuna, sweetcorn, mayonnaise whole wheat pasta x 2

Snacks: mostly fruit, sometimes kefir or nuts
Drinks: water only: 2-3 litres per day

For context, I am not ordinarily so wanky about trying to eat especially well but I am coming out of a period of quite serious clinical depression and would like to use food as part of my recovery.

Any and all suggestions as to how this can be made healthier (cleaner) would be gratefully appreciated! NB I do eat meat but prefer not to do so at home.

Salad is just empty calories.

Honestly, this is such a ridiculous term.

Great tips - thank you. I am concerned about blood sugar levels so I do need to have a proper think about making substitutions and adding more veg.

This many eggs would make me constipated.

I’m concerned that you may not being getting enough calcium.

Not on commission, just responding to a question about healthy food with the info from an expert dietitian with the latest research based on evidence.

(You know, trying to be helpful...)

To me it's fine but a bit repetitive. I would be adding bacon, roasted veggies, some carbs (eg two scrambled eggs on toast), some rice, maybe cauliflower cheese with a green salad. Pasta with more veggies eg a head of brocolli, salad and pesto pasta .... maybe a veggie curry with coconut milk and chickpeas. Sardines for oily fish which is good for your mood. Magnesium for mood. And some hot chocolate and nice tea....

I get that a quick Google search might have come up with this, but I have found dr Gregors info to be highly convincing, please look over his videos. His best selling book how not to die, is a real eye opener. Read a bit of the blurb on the organisation nutritionfacts.org/about/

No thanks

If you are trying to be healthy at least half of your diet (by volume) should consist of raw vegetables.

Interested to know why raw?

Here is an article for more info about the benefits of raw vs cooked:
www.theearthandi.org/post/raw-veggies-offer-health-benefits

Looks pretty good. I saw you're looking for weight loss but it is also pretty low on the types of food to which people tend to be intolerant which may also help you.

You've plenty of carbs, no idea why people don't think fruit and veg are carbs.

I'd add more healthy fats otherwise I'd be starving. Coconut oil is very good if you like it but I don't, can only tolerate it in fat bombs but they do make decent snacks/dessert anyway.

If you're looking for inspiration whole 30 is extremely sensible and not faddy other than removing highly processed foods.

@DoodlePug Whole 30 is hard core low carb. If it's your thing, then knock yourself out, but it is Faddy with a capital F and would not be considered to be sensible or balanced by any government or conventional medical guidelines. Carbohydrates should include whole grains and starches according to any conventional dietary advice. Very low carb diets are lower in fibre than is recommended.

This isn't conventional dietary advice either OP.

Any thread like this will bring out people with issues with food.. and it's easy to get infected by that, so as previous, watch yourself.

I agree with @Luredbyapomegranate

Don't look at anything "specialist". Keep it nice and simple, bit of everything. It's supposed to be part of your recovery, not way to need more. ☺️ You will be just fine with balanced diet of food you enjoy

Yes, I agree. A balanced diet includes all the food groups. And eggs most definitely aren't unhealthy 🙄.

I remember my grandfather taking all the yolks off eggs always. It took me decades to realise that's why I probably refused to eat egg yolks when I was child until my teenage years. Was driving my mum batty! Nothing better than runny yolk. 😂

Also, if you have costco card, they have liflve kimchi in fridges. Stock up on some herbs and spices (you build that over time) and your food will never be boring and bland. Flavoursome food makes happy brain in my experience

I think you might need more veg.

DO you need 3 eggs in a scramble? I usually use two.