Perfect Health Diet Meal Plan


Okay, here’s a sample meal plan for the Perfect Health Diet.  (Summary of the diet here). We aren’t quite at this 100%, but we’re close.  N. and I are not fasting for 16 hours yet – I’m still nursing.  I am aiming for about a 13 hour fast (7pm-8am).  Kids do this naturally because of their bedtime.

Breakfast (same every day) – scrambled eggs, yogurt with fruit or applesauce, rice puffs cereal, milk (occasionally add bacon or a green smoothie), coffee or OJ, vitamin D drops (not recommended but I give them to everyone anyway because I don’t think we get outside enough)

Lunch – Dinner leftovers or rice cakes with tree nut butter, rice crackers with cheese, hard-boiled eggs, fruit, cut-up vegetables, 2-3 Brazil nuts (recommended daily for selenium), liver pate (ha! Baby T and I are the only ones brave enough to eat this one!!)


Day 1 – Meaty Soup Bones in the crock pot with water and carrots, onions, potatoes, garlic, celery, etc. Serve with salad and homemade dressing (olive oil, balsamic vinegar, garlic, salt & pepper) with blue cheese crumbled on top.  Milk or water for kids; red wine for parents.

That night, take the meat off the bones and put it in the leftover soup.  Put the bones back in the crock-pot with fresh water and a little vinegar.  Add any oxtails, ox hooves, or chicken feet you might have lying around your kitchen (or try to get them free from your butcher 🙂 ).  Cook overnight in the crock-pot to make a bone broth rich in calcium and other minerals and amino acids (recommended in the book instead of calcium supplements).  During your “fast” you can have a soup with this broth, seaweed, and tomatoes.  Obviously this is a Catholic fast, not a Muslim one! 🙂

Day 2 – Bone broth soup, ground beef & marinara sauce (storebought would be okay if you could find it without sugar and vegetable oil–but good luck with that!), rice spaghetti, salad, milk or water or red wine

Day 3 – Salmon patties (canned salmon, almond flour, eggs, and seasonings, mashed and fried in coconut or red palm oil), dill pickles, lettuce, tomato, baked potatoes with butter, sour cream, chives, cheese, etc.

Day 4 – Beef briscuit in the crock-pot, boiled yams with butter, steamed broccoli, salad

Day 5 – Chicken and vegetable stir-fry (no soy sauce), white rice, winter squash

Day 6 – Grilled fish, grilled zucchini & mushrooms, sweet potatoes with butter

Day 7 – Gluten-free pizza (Udi’s brand frozen pizzas OR make your own crust with a blend of rice flour, potato starch, and tapioca starch, leftover marinara from Day 2, natural pepperoni, and fresh cheese OR try out the new GF crust from Domino’s (supposedly?) or Houston’s own Pink’s Pizza), salad

Desserts/ Snacks

Ice cream made with natural ingredients once a week

PHD muffins & cookies 

Dark chocolate (daily is recommended -yay!!!!!!!)

Korean snack seaweed

Kids: fruit leather, plantain chips, squeezable fruit

Baby: Baby Mum-mums

Parents: coffee, tea, alcohol especially red wine (only not recommended when you eat fish and I can’t remember now why that is)

Now I’m going to check back on this post whenever I can’t think what to make for dinner.

I have found, not even following it perfectly, that my appetite is way down.  We’re also getting up in the morning and taking the dog for a walk before breakfast–a great way to get sunshine before the deadly heat hits.

And, if you’re thinking royal baby like I am, here are two links to keep you going:

A baby name guessing contest and book giveaway at The Anchoress



This is Day 3 of the epic blogging challenge, so posts are unedited!


4 thoughts on “Perfect Health Diet Meal Plan

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