23 Perfect Plates

1. Fried or poached eggs + sautéed spinach + sautéed mushrooms + ghee + avocado
2. Smoothie in a bowl + seeds + berries + cacao nibs + shredded coconut
3. Full-fat grassfed yogurt + blueberries + seeds
4. Scrambled eggs + buckwheat + guacamole + salsa
5. Paleo bread + avocado + canned wild salmon salad + sprouts
6. Egg muffins + diced tomatoes + mixed greens + EVOO (extra-virgin olive oil)
7. Simple Bone Broth or Vegetable Broth Soup: broth + greens + diced veggies + diced sweet potato + coconut oil
8. Chicken thigh + roasted sweet potato + sautéed broccoli rabe + ghee
9. Smoked salmon + arugula + sliced avocado + sesame seeds + tahini and coconut amino dressing
10. Broiled wild fish + lemon juice + extra-virgin olive oil + roasted broccoli + cauliflower rice
11. Lentil daal + sautéed chard + ghee + full-fat yogurt
12. Lamb burger + steamed dandelion greens with lemon and EVOO + chopped tomatoes + sauerkraut
13. Turkey or beef meatballs + zucchini noodles + pesto or tomato sauce + EVOO
14. Chicken salad (using avocado, not jarred mayo) + chopped romaine lettuce + cherry tomatoes + celery + red onion + hemp seeds + balsamic vinegar + EVOO
15. Roasted beets + roasted sweet potato + roasted Brussels sprouts + arugula + goat cheese
16. Collard Green Wrap: grassfed beef burger + kimchi + tomato + avocado wrapped in steamed collard greens
17. Broiled or canned sardines + watercress or arugula + EVOO + lemon + olives + capers + fresh herbs
18. Veggie Quinoa Bowl (more veggies, less quinoa): roasted veggies + avocado + pickled veggies
19. Slow-cooked bean or beef stew made with bone broth + steamed greens
20. Sliced grassfed steak + bed of leafy greens + avocado + portobello mushroom + pumpkin seeds
21. Roasted turkey + cauliflower mash + sautéed kale + EVOO
22. Canned sardines, mixed with lemon and EVOO + olives + capers + diced cucumber + bed of arugula
23. Sushi Roll: smoked or canned salmon + avocado + cucumber + scallion + watercress + cauliflower rice + coconut aminos + sesame seeds wrapped in nori sheet

Liberally use herbs, lemon, sea salt, and garlic to season any plates as you like.

Excerpted from How to Be Well, by Frank Lipman, MD. Copyright © 2018 by Frank Lipman, MD. Used by permission of Houghton Mifflin Harcourt. All rights reserved.