- Eat one serving of dark, leafy greens every day
- Eat two servings of fermented foods every day
- Eat at least three whole eggs every day
- Eat oily fish three or four times per week
- Eat beef or lamb five days per week
- Eat a serving of liver once per week
These planks have not been a part of my table from the beginning, but after 3 years of Whole30-style eating and learning, these are the practices that guide my meal planning today. Dark leafy greens are the most nutritious vegetables on the planet, so I try to eat a big serving every day. Fermented foods are rich in probiotics that support gut health and digestion, so I eat a serving of sauerkraut or kimchi and drink a bottle of kombucha every day. Egg yolks contain incredibly important nutrition, so I eat at least 3 eggs per day and sometimes 4 or 5. The best source of the omega3 fatty acids that our bodies need is cold-water fish so I eat salmon, sardines, tuna, or herring every other day. The meat of ruminants is superior nutritionally to most protein sources, so I favor eating beef and lamb over chicken and pork. Beef liver offers nutrition that is not readily available from other sources, so I eat a serving of liver and onions every Friday. Note: Fermented foods need to be introduced very carefully (or perhaps not at all) for those with a histamine intolerance, thyroid issues, or dysbiosis.
Personally, I don’t plan meals more than a day in advance, but here is a 7-day plan that builds a table with all these planks. You can build an even larger table from the more than 400 Whole30-approved recipes listed at http://www.wholelifeeating.com/recipe-index/.
Meal 4: Baked Eggs with Spinach and Tomatoes (add a serving of kimchi)
Meal 5: Slow Cooker Brisket with Kale, Chard, Onions, and Dried Cranberries (leftovers)
Meal 6: Pulled Roast Beef with Scalloped Turnips (use leftover roast beef)
Meal 11: Boiled Eggs with Hot Roasted Salsa (add a serving of kimchi or sauerkraut)
Meal 15: Skillet Roasted T-Bone Steak and Broccoli (add a serving of sauerkraut)
Meal 16: Boiled Eggs with Mashed Avocado (add a serving of kimchi or sauerkraut)
Meal 19: Baked Eggs with Tomato, Spinach, and Onion (add a serving of kimchi)
Meal 20: Salmon Hash over Wilted Kale
Notes: Sauerkraut and kimichi with live probiotic cultures are sold cold and you can find several varieties in good stores. I usually have 3 different bottles in my refrigerator at any time and switch among them to keep meals interesting.