The [+ADD+] Diet

~ Just Add The Good ~

Here’s a simple meal plan to invigorate your daily bites with nourishment.

Directions: Eat these foods and their corresponding quantities IN ADDITION to what you eat usually on a DAILY basis. One other thing – these foods take priority on your plate, that means eat these before everything else. This can translate into eating the items on the list as soon as you wake up, or before the other foods on your plate throughout the day.

It’s a basic and easy way to incorporate the foods you should always eat, without the pressure of completely cutting out the foods you like cold turkey.

If you are allergic to any of the foods, try to substitute, however if you can’t find one the plan will still be extremely beneficial.

A downloadable/printable version is below

Day of the Week:

Food

Quantity
Beans

(Black, Garbanzo or Dark Kidney)

Best nutrition: lightly cooked

½ Cup
Apple

Best nutrition: raw / organic

2 whole
Chia Seeds

Best nutrition: submerged in drinking water / organic

2 tbsp
Almonds

Best nutrition: raw / unsalted / organic

2 handfuls
Kale

(Baby or Full leaf)

May substitute for other dark leafy green

Best nutrition: raw or lightly cooked / organic

3 leafs or 2 handfuls
Spinach

May substitute for other dark leafy green

Best nutrition: raw or lightly cooked

2 handfuls
Bluberries

Best nutrition: raw / organic

1 small handful
Carrots

(Whole or Baby)

Best nutrition: raw / organic

2 whole or 15 baby
Green Beans

Best nutrition: raw or lightly cooked / organic

2 cups
Green Tea

Best nutrition: “Matcha Green Tea”/ let steep for 5 min / organic

1 cup
Whole Wheat Bread (and/or) Ezekiel Bread

(Preferred Brands: Dave’s Killer Bread, Arnold/whole wheat, Nature’s Pride, Food for Life)

Best nutrition: untoasted or lightly toasted / organic / stoneground

Tip: look for ‘whole wheat’ as the first ingredient. Don’t buy if: “bleached or enriched whole wheat” is listed

2 slices or servings
Oil

(Coconut or Olive)

Best nutrition: raw or cooked with food / organic

Tip: For coconut oil, pay attention to unrefined and refined. Unrefined has a coconut taste, refined doesn’t

2 tbsp
Spring Mix Salad

Best nutrition: raw / organic / with olive oil and balsamic vinegar

2 cups to make a medium size salad

Pure Water

Best nutrition: without flavors or sweeteners

Tip: Bottled water left in a hot environment, such as a hot car, is unhealthy. The chemicals in the plastic leach into the water.

 64 oz

I put “best nutrition” labels under most of the items, however anyway that will make you eat them is always the best.

For a printer/downloadable friendly version, click here:

The ADD Diet

Have Questions? Contact Nora