Sample Menu
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
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