Meal Ideas

Please look over the previous categories of recommended macronutrients and the following meal and snack options to identify what you find appealing.

Next, use the foods you’ve selected to come up with two days’ worth of breakfast, lunch and dinner meals plus four snack options.

Bacon

Chia seed pudding: mix chia seeds with a JumpstartMD approved milk alternative, heavy cream, or half and half; flavor with vanilla extract, nuts, and approved sweetener if desired

Eggs any way: fried, scrambled, poached, coddled, baked, hardboiled, soft boiled, etc., and cooked in heavy cream, cheese, butter, and / or olive oil

Full-fat plain Greek yogurt with optional toppings: unsweetened nuts, unsweetened coconut shavings, vanilla extract

JumpstartMD coffee: mix in 2 scoops of JumpstartMD Collagen Powder into hot or iced coffee or espresso, and add heavy cream or an approved milk alternative. As an option add a healthy dietary fat such as butter, ghee, coconut or MCT oil, and, only if needed, an approved sweetener)

Low-carb smoothie: make with your preferred combination of full-fat plain Greek yogurt, JumpstartMD protein powder or collagen, non-starchy greens, nut butter, etc.

Omelet or frittata: cook in olive oil and/or butter and make with your preferred combination of cheese, heavy cream, mushrooms, meat, and non-starchy vegetables

Sausage (links or patties)

Smoked fish (e.g. salmon, trout)

Arugula salad with shaved parmesan, goat cheese, or feta +/- added eggs / meats / seafood / non-starchy vegetables

Baked, grilled, poached, broiled salmon (or any fish) with garlic butter, salt and pepper, etc.

Braised greens

Broiled portobello topped with shallots, garlic butter, and parsley

Bun-free hamburger with cheese, wrapped in lettuce (avoid fries, and watch for sugar / high fructose corn syrup in the ketchup)

Bun-free hot dog link with mustard

Caesar salad with dressing (hold the croutons)

Canned sardines or tuna in olive oil

Chef salad with ham, cheddar cheese, hard-boiled egg and blue cheese dressing

Creamed spinach

Frittata (see the description under breakfast for ideas)

Grilled lamb chops Grilled or sautéed shrimp

Low-carb nicoise salad: lettuce, hardboiled eggs, tuna, anchovies, capers, olives, olive oil vinaigrette (hold the potatoes)

Mixed green salad with feta crumbles and olive oil and balsamic dressing

Roasted or grilled pork

Roll-up (large dill pickle wrapped with roast beef deli meat and dipped in mustard or cream cheese)

Rotisserie chicken

Sautéed mushrooms

Sautéed Swiss chard with garlic and butter

Steak with herbed butter melted on top

Stir-fry with tofu and / or chicken, pork, bok choy, mushrooms, snow peas, and bamboo shoots

Warm spinach salad with olive oil, salt, pepper and nutmeg +/- goat cheese

Beef or turkey jerky (no added sugar)

Salty broth

Celery stuffed with cream cheese or no sugar added peanut butter

Cheddar cheese cubes or sticks

Cottage cheese, full-fat

Dill pickle

Eggs deviled or hardboiled

Full – fat string cheese

JumpstartMD protein bars or protein shakes

Laughing Cow or Babybel cheese

Nuts (small handful, no-sugar-added)

Pepperoni or salami slices

Plain Greek yogurt, full-fat, with no sugar added toppings (coconut, nuts, seeds)

Smoked salmon with cream cheese, dill, and / or sliced cucumbers

• Explore JumpstartMD aligned recipes in our “Favorite Recipe Blogs” handout
• Check out JumpstartMD approved delivery services in our “Meal and Grocery Delivery” handout
• Ramp up your kitchen creations with some ideas from our “Kitchen Supplies” handout