Example Meal Plan and Recipes
Breakfast:
Oatmeal with Berries and Almonds
*350 cal
12 g
Mid-Morning:
Apple Slices with Peanut Butter
*180 cal
4 g
Lunch
Egg Salad Sandwich
*450 cal
18 g
Afternoon Snack
Greek Yogurt with Honey and Walnuts
*200 cal
15 g
Dinner
Baked Salmon with Quinoa and
Steamed Vegetables
*500 cal
15 g
Evening Snack
Cottage Cheese with Berries
*150 cal
12 g
* indicates approximate value
Breakfast
1. Overnight Oats (*300 cal/15 g)
Ingredients: Rolled oats (1/2c), almond milk (1/2c), Greek yogurt (1/4c), chia seeds (1 Tbsp), and your choice of toppings (like berries or nuts).
Instructions: Combine oats, almond milk, and chia seeds in a jar. Refrigerate overnight. In the morning, add your favorite toppings.
2. Greek Yogurt Parfait (*250 cal/15 g)
Ingredients: Greek yogurt (3/4c), mixed berries(1/2c), and a handful of granola or nuts (1/4c).
Instructions: Layer Greek yogurt with berries and granola in a bowl or glass for a quick, nutritious meal.
3. Avocado Toast (*250 cal/5 g)
Ingredients: Whole grain bread (1 piece), ripe avocado (medium), and optional toppings (like poached egg or tomato slices).
Instructions: Toast the bread, mash avocado on top, and add any desired toppings.
4. Veggie Omelette (*200 cal/14 g)
Ingredients: Eggs (2 large), spinach, tomatoes, and onions (1/2c mixed).
Instructions: Whisk eggs, pour into a heated pan, and add chopped vegetables. Cook until set, and season to taste.
5. Smoothie Bowl (*300 cal/10g)
Ingredients: Fruit (1c), greek yogurt (1/2 c), almond milk (1/2c), granola (1/4c).
Instructions: Blend until smooth. Pour into a bowl and top with your favorite toppings.
Lunch
Autoimmune diseases occur when the immune system mistakenly attacks the body’s own tissues. Whether it’s Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, or multiple sclerosis, inflammation plays a central role.
Functional medicine focuses on reducing that inflammation through natural, evidence-based methods:
Anti-inflammatory Diets
Many patients see improvement by eliminating gluten, dairy, processed foods, and added sugars, and incorporating nutrient-rich, whole foods that support gut healing and immune regulation.Gut Restoration
A large portion of the immune system lives in the gut. Functional medicine often includes stool testing and personalized protocols to treat leaky gut, rebalance gut flora, and restore the gut lining.Targeted Supplements
Using high-quality supplements to address deficiencies (like Vitamin D, Omega-3s, Magnesium) and support immune balance can make a tremendous difference.Stress Management & Sleep Optimization
Chronic stress and poor sleep are inflammatory. Mindfulness practices, better sleep hygiene, and sometimes adaptogenic herbs can help restore the nervous system.Detoxification Support
Whether through gentle liver support, infrared sauna, or reducing toxic load from personal care products, detoxification can be an important piece of the puzzle.
Lunch
1.Mason Jar Salad: (*300 cal/15g)
Ingredients: choice of greens (2c), chopped veggies (1c), protein (like chickpeas or grilled chicken-3oz), avocado (1/4c), and a light dressing in a jar (1 tbsp).
Instructions: layer ingredients and shake it up when you’re ready to eat!
2. Turkey and Avocado Wrap: (*400 cal/22g)
Ingredients: hummus (2tbsp), whole grain wrap (1 medium), turkey (3 oz), avocado (medium), mixed greens (1/4 c)
Instructions: spread hummus on a whole grain wrap, add turkey slices, avocado, and mixed greens. Roll it up for a satisfying meal.
3. Chickpea Salad: (*300 cal/12g)
Ingredients: canned chickpeas (1/2c), diced cucumber, tomatoes, red onion (1 cup mixed), and a drizzle of olive oil and lemon juice.
Instructions: mix and serve-serve it cold for a refreshing lunch.
4. Egg Salad: (*250 cal/14g)
Ingredients:hard-boiled eggs (2 large), Greek yogurt (1 tbsp), mustard (1 tsp), and chopped celery (1 stalk).
Instructions- Mix together ingredients with mashed eggs, Serve it on whole grain toast or in lettuce wraps.
5. Rice Bowl: (*450 cal/12g)
Ingredients: cooked brown rice of quinoa (1/2c), black beans (1/2c), corn (1/4c), diced tomatoes (1/2c), avocado (medium), lime juice (1 tbsp)
Instructions: Combine cooked brown rice or quinoa with black beans, corn, diced tomatoes, and avocado. Top with a squeeze of lime juice for flavor.
Dinner
Lemon Garlic Shrimp Stir-Fry (*450 cal/50g)
Ingredients:
1 lb shrimp (peeled and deveined)
2 cups broccoli florets
1 red bell pepper, sliced
1 zucchini, sliced
2 tbsp olive oil
3 cloves garlic, minced
Juice of 1 lemon
Salt and Pepper to taste
1 tsp chili flakes (optional)
Cooked quinoa or rice (optional for serving)
Instructions:
Heat 1 tbsp olive oil in a large pan over medium heat. Add garlic and sauté for 1 minute.
Add shrimp, season with salt, pepper, and chili flakes. Cook until pink (about 3-4 minutes).
Remove shrimp and set aside. In the same pan, add the remaining olive oil.
Toss in broccoli, bell pepper, and zucchini. Stir-fry for 5-7 minutes until veggies are tender but still crisp.
Return shrimp to the pan and squeeze lemon juice over the stir-fry.
Serve over quinoa or rice, if desired.
Grilled Chicken Salad with Avocado and Lemon Vinaigrette (*600 cal/45g)
Ingredients:
2 boneless, skinless chicken breasts
4 cups mixed salad greens
1 avocado, sliced
1 cup cherry tomatoes, halved
½ cucumber, sliced
¼ red onion, thinly sliced
2 tbsp olive oil
Juice of 1 lemon
1 tsp Dijon mustard
Salt and pepper to taste
Instructions:
Season chicken breasts with salt and pepper. Grill over medium heat for 6-8 minutes per side until cooked through. Slice once done.
In a small bowl, whisk together olive oil, lemon juice, mustard, salt, and pepper to create the vinaigrette.
In a large bowl, toss salad greens, tomatoes, cucumber, red onion, and avocado.
Top the salad with sliced grilled chicken and drizzle with the lemon vinaigrette.
Vegetable Stir-Fry with Tofu or Chicken (*400 cal/18g)
Ingredients:
1 block firm tofu, cubed OR 1-2 chicken breasts
1 tbsp sesame oil
1 red bell pepper, sliced
1 cup snap peas
1 carrot, thinly sliced
1 zucchini, sliced
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp honey
2 cloves garlic, minced
1 tsp grated ginger
Sesame seeds (optional, for garnish)
Cooked brown rice (optional, for serving)
Instructions:
1.Heat sesame oil in a pan over medium heat. Add tofu cubes and cook until golden on all sides (about 5-7 minutes). Remove and set aside.
2.In the same pan, add garlic and ginger, sautéing for 1 minute.
3.Add bell pepper, snap peas, carrot, and zucchini. Stir-fry for 5-7 minutes until tender-crisp.
4.Stir in soy sauce, rice vinegar, and honey. Add tofu back into the pan and toss everything together for 2 more minutes.
5.Serve with brown rice and sprinkle sesame seeds on top, if desired.
Salmon with Roasted Vegetables (*500 cal/45g)
Ingredients:
2 salmon fillets
2 cups Brussels sprouts, halved
1 sweet potato, cubed
1 red onion, sliced
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
Salt and pepper to taste
Lemon wedges for serving
Instructions:
Preheat the oven to 400°F (200°C). Toss Brussels sprouts, sweet potato, and onion in 1 tbsp olive oil, garlic powder, paprika, salt, and pepper.
Spread veggies on a baking sheet and roast for 20-25 minutes, turning halfway.
Season salmon fillets with salt and pepper. In a pan, heat the remaining olive oil over medium heat and cook the salmon for 4-5 minutes per side, until golden and cooked through.
Serve salmon with roasted vegetables and a squeeze of fresh lemon juice.
Chicken and Veggie Lettuce Wraps (*450 cal/35g)
Ingredients:
1 lb ground chicken
2 cloves garlic, minced
1 carrot, shredded
1 zucchini, diced
1 red bell pepper, diced
2 tbsp hoisin sauce
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp olive oil
Bibb lettuce leaves
Green onions, sliced (for garnish)
Instructions:
Heat olive oil in a pan over medium heat. Add garlic and ground chicken, cooking until browned (about 6-8 minutes).
Stir in carrots, zucchini, and bell pepper. Cook for another 4-5 minutes until the vegetables are tender.
Add hoisin sauce, soy sauce, and rice vinegar to the pan. Stir to coat everything and cook for another 2 minutes.
Serve the chicken mixture in lettuce leaves and top with sliced green onions.
Slow Cooker Chicken and Vegetable Stew (*300cal/30g)
Ingredients:
1 lb boneless, skinless chicken breasts or thighs
4 cups low-sodium chicken broth
2 cups carrots, sliced
2 cups celery, sliced
1 cup diced onion
Instructions:
Place the chicken, broth, carrots, celery, onion, sweet potato, garlic, thyme, rosemary, salt, and pepper in the crock pot.
Cover and cook on low for 6-8 hours or high for 3-4 hours.
About 15 minutes before serving, shred the chicken with two forks and stir in the spinach or kale until wilted.
Serve warm and enjoy a hearty, balanced meal!
This stew is high in protein, packed with fiber-rich vegetables, and perfect for meal prep.
High Protein Snack Options
1. Greek Yogurt
(1 cup/10-12g)
2. String Cheese
(1 stick/6-8g)
3. Hard-Boiled Eggs
(2 eggs/12g)
4. Protein Bars
(1 bar/10-20g)
5. Jerky (Beef, Turkey, or Chicken)
(1 oz/9-12g)
6. Cottage Cheese Cups
(1/2 cup/10-12g)
7. Tuna Packets
(3 oz/15-20g)
8. Apple Slices with Peanut Butter
(1 medium apple,1 tbsp PB-4g)
9. Hummus and Veggies
(2 tbsp/2-3g)
10. Almonds or Mixed Nuts
(1/4 cup/6-8g)
Chocolate Chip Protein Balls
Ingredients:
1 cup rolled oats
½ cup natural peanut butter (or almond butter)
¼ cup honey or maple syrup
½ cup chocolate chip (dark or semi-sweet)
Instructions:
In a large bowl, combine oats, peanut butter, honey, protein powder, chocolate chips, chia seeds (if using), and vanilla extract.
Mix until well combined. If the mixture is too dry, add a little water, 1 tablespoon at a time, until the texture is soft and easy to roll.
Roll the mixture into small 1-inch balls using your hands.
Place the protein balls on a baking sheet and refrigerate for about 20-30 minutes to set.
Store in an airtight container in the fridge for up to a week