Here are examples of some of the meals that will be prepared for you and the specific vitamin, mineral or macro-nutrient that is highlighted in that meal to make sure you are getting all of the Recommended Daily Allowances (RDA).  We can accommodate specific dietary preferences as well - Paleo, gluten-free, dairy-free, sugar-free, vegetarian, vegan, etc.  This must be pre-arranged so that our cook(s) know to plan in advance.

 

Note:  All recipe ideas copyright Luminaries Retreat, LLC, 2017

Breakfast

1. Pancakes with Wheat germ & a Fried Egg (in Coconut Oil)

Wheat Germ: Vitamin E, Folate, Thiamin, Vitamin B6

 

2.  Scrambled Eggs & Apples

Eggs: Protein, Biotin, Vitamin D, Vitamin B12, Choline

 

3.  Steel-Cut Oatmeal & Grapefruit

Oatmeal:  Fiber, Iron; Grapefruit: Vitamin C, Fiber

 

4.  Raisin Bran with Almond Milk & a Hard Boiled Egg

Raisin Bran:  Carbohydrates, Fiber, Vitamin B12

Unsweetened Almond Milk:  Low Calorie & Vitamin D fortified

 

5.  Egg Bake with Turkey Sausage, side of sautéed spinach

 

 

 

 

Sample Menu

Dinner

1.  Grilled Pork with Butternut Squash Soup

Pork:  Thiamin, Protein

Squash:  Beta Carotene (Vit A carotenoid), Vitamin A, 

 

2.  Alfredo Free-Range Chicken & Broccoli Pasta 

Chicken:  Protein, Vitamin B6, Niacin

Broccoli:  Vitamin E, Fiber, Vitamin A, Vitamin C, Potassium, Folate

Whole Wheat Pasta:  Carbohydrates, Iron, Fiber

 

3. Roasted Turkey with Sweet Potato Casserole (Mock Thanksgiving) & Smashed Cauliflower

Turkey:  Protein, Tryptophan, Niacin; Sweet Potato:  Carbohydrates, Vitamin A (Beta Carotene); Cauliflower:  Fiber, Potassium, Vitamin C, Vitamin B6

 

4. Organic, Grass-Fed Ground Beef, Vegetable & Barley Soup

Ground Beef, Carrots, Celery, Onion, Peas, Spinach, Barley in Beef Broth; Barley:  Fiber, Magnesium, Vitamin B6; Spinach:  Vitamin K, Riboflavin, Folate; Ground Beef:  Protein, Vitamin B12, Iron

 

5. Shrimp Creole 

Shrimp, Bell Peppers, Onions, Garlic, Celery, Tomatoes, over Brown Rice; Shrimp: Protein, Vitamin B12, Zinc; Tomatoes:  Lycopene, Vitamin C; Brown Rice:  Carbohydrates, Fiber, Magnesium

 

 

 

 

 

 

Lunch

1.  Indian Chicken Soup

Chicken: Protein, Vitamin B6, Niacin; Tumeric Powder: Iron

Chickpeas:  Vitamin B6, Fiber; Green Onions: Vitamin C, Allicin; Mushrooms: Riboflavin; Peas: Thiamin, Fiber, Carbohydrates

 

2.  Tuna Fish Salad (substitute plain Greek Yogurt for mayo)

Tuna:  Protein, Vitamin D; Greek Yogurt:  Probiotics, Protein, Vitamin D

Celery:  Potassium

 

3.  Spinach & Kale Salad with Sunflower Seeds, Avocado, Orange Slices (Cuties)

Avocado:  Fiber, Vitamin E, Good Fats, Vitamin C; Sunflower Seeds:  Vitamin E, Good Fats; Spinach: Vitamin K, Riboflavin, Folate, Iron; Kale: Vitamin K, Vitamin A, Vitamin C, some protein; Oranges:  Vitamin C - will help the body absorb the iron in the Spinach

 

4.  Salmon over Mixed Greens  

Salmon:  Omega 3 & 6 Fatty Acids, Vitamin D, Vitamin B12, Niacin, and Protein

Mixed Greens:  Vitamin K, Vitamin A, Vitamin C

 

5.  Steak Fajitas Salad with Red Bell Pepper and Onions

Steak:  Iron, Protein, and B Vitamins

Mixed Greens:  Vitamin K, Vitamin A, Vitamin C

 

 

 

 

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