Starter Meals For Newbies

Some sample meals to get you started.  It’s not about counting calories but eating good, quality nutrient dense foods. Calorie-counting is an out-dated way to try and lose weight as not all calories are created equal.  A calorie from a twinkie is not the same as a calorie from a brussel sprout, so keeping your calories at a certain level is not an excuse to eat a twinkie that has been processed with chemicals and is laden with sugar and high fructose corn syrup.

Use the palms of your hand (facing upward) placed side to side as the measure of the general amount of food you should eat at each meal.  *Add a small portion of organic brown rice or quinoa to lunch or dinner until you get acclimated to a grain-free diet.

For my Jacksonville acupuncture patients, I can provide tailored nutrition plans.  My plans will take into account your digestive strength for optimal nutrient absorption.


Breakfast 1 – Healthy Breakfast Salad

1 head of organic romaine lettuce (ribbon cut)

1 5oz can of wild caught tuna

2 organic or pastured (not pasteurized) boiled eggs

2 chopped plum tomatoes or 10 halved cherry tomatoes

Primal Kitchen Mayo (made with avocado oil as your dressing) – add amount to your desired taste


Breakfast 2 – Eggs & Broccoli

Organic eggs cooked in Extra Virgin Coconut Oil or grass-fed butter

Steamed broccoli or steamed vegetable medley


Breakfast 3 – Bacon & Greens

Grass-fed bacon cooked on the stovetop

Greens sauteed in the bacon grease

*Greens can be kale, spinach, romaine lettuce, swiss chard or turnip greens


Lunch 1 – Crockpot Beef

Grass-fed beef cooked in the crockpot (MUST be grass-fed)

Cook beef with veggies like carrots, onions, broccoli, etc…

Organic beef or chicken broth

Add salad if needed


Lunch 2 – Roasted Chicken with Asparagus

Roasted chicken (covered in grass-fed butter and chopped fresh garlic)

*Add fresh Rosemary (that has been dipped in hot water) to chicken while roasting or baking for extra flavor

Steamed asparagus


Lunch 3 – Chicken Stir-Fry

Grass-fed chicken cooked with stir-fry veggies

Broccoli soup on the side if needed


Dinner 1 – Pork Chops & Yucca

Line baking dish with boiled Yucca (aka cassava)

Cover with bone-in Heritage Bred pork chops

Season with sea salt and black pepper

Make “gravy” with spices, unfrozen organic shitake mushrooms and organic beef broth in blender

Cover yucca and pork with gluten-free gravy

Place foil over baking dish and bake in oven at 350 degrees for 1 hour


Dinner 2 – Chicken & Salad

Roasted chicken

Salad with Veggies


Dinner 3 – Veggie Omelet

Make omelet with organic eggs and veggies like spinach greens

Add side salad if needed