These fat-rich menus will make you lean!
Our nutrition team expanded Dr. Oz and Dr. Perlmutter’s special version of the Grain Brain diet (named because increasing healthy fats and cutting grains boosts brain health as it slims). So now you have even more no-fuss options to get you off to a fast start! When shopping, remember to limit inflammatory ingredients like starch, sugar, excess protein, processed foods and gluten (an irritating ingredient in wheat). To boost inflammation-soothing bacteria in your gut, opt for plenty of probioticrich foods (like yogurt and kombucha tea) and prebiotic-rich veggies (greens, asparagus, onion, jicama). Choose grass-fed dairy products. Drink plenty of water; coffee and tea are also fine. Jazz up meals with herbs, spices, vinegar, lemon juice, mustard and stevia. Always get a doctor’s okay to try a new plan.
Mix-and-match meal choices
CHOOSE ONE OPTION FOR EACH MAIN SITTING THE BASIC MEAL: 1/2 cup lentils or chickpeas; if desired, once a day you can swap in 1/2 cup berries, oatmeal, brown rice or quinoa 2 eggs or 3 oz. seafood or 3 oz. chicken At least 1 1/2 cups nonstarchy veggies (especially prebiotic-rich options like greens, broccoli, Brussels sprouts, jicama)
OPTION 1 Better-than-oatmeal Bowl: Mix 1/2 cup hot water, 1-2 Tbs. chia seeds, 1-2 Tbs. hemp seeds, 1 Tbs. melted coconut oil, 1 Tbs. almond butter, hearty sprinkle of cinnamon, stevia and sea salt to taste
OPTION 2 Hunger-blasting Frothy Coffee: In vented blender, blitz 2 cups brewed coffee, 1-2 Tbs. grass-fed butter, 1/2-2 Tbs. coconut oil and stevia and cinnamon to taste OPTION 3
1 serving Easy (recipe Turkey above) Meatloaf 1 1/2 cups steamed cauliflower whipped in processor with butter and optional splash cream 1/2 cup greens sautéed in butter
OPTION 4 2-egg omelet prepared with healthy fat such as grass-fed butter and veggies to taste Sliced avocado, salt, pepper,
lime juice OPTION 5 Mini Chicken Cutlets: Dredge 3 oz. chicken tenders in mix of egg, almond meal and a pinch of Italian seasoning; pan fry in olive oil; serve with 1/4 cup warmed no-sugar-added marinara for dipping 1 cup steamed spaghetti
squash tossed with Parmesan, olive oil, salt and pepper 1/2 cup sautéed asparagus or broccoli OPTION 6 Slow Cooker Fiesta: In Crock-pot, cook 1 pound boneless chicken breasts with 1 packet gluten-free fajita seasoning and 1/2 cup chicken broth on low, 4-6 hours; shred and enjoy a 3 oz. serving over chopped romaine and (all optional) 1/2 cup warmed black beans, diced tomato, scallion, avocado, cheddar cheese, sour cream and/or cilantro