Meal Ideas

When it comes to preparing food, it usually depends on what we add that determines if it is healthy or not, so I am about to list some alternatives that can make a big difference. You may or may not be familiar with some of the foods I am going to mention, but I will explain what they are and their nutrition profile. All these foods can be found in a reputable health food store.

  • Braggs Liquid Aminos

    Braggs Liquid Aminos is an all purpose seasoning made from vegetable protein. It’s a great alternative to salt, its very low in sodium and carbohydrate also cholesterol free. Braggs Aminos is a total protein meaning it contains all the essential Amino Acid the body cannot make. Excellent for those who are on a low sodium diet.

  • Quinoa

    Quinoa, pronounced (“Keen-Wah”), is an ancient grain that as been cultivated in the Andes Mountain of South America for more than 5000 years, locally referred to as the mother grain and as a “protein powerhouse” it kept the Incan army strong. It is very high in protein low in fat, cholesterol free and high in fiber. Quinoa cooks very easily. I will mention in the meal plan how to prepare this nutritious grain. Quinoa can also be made as a breakfast cereal.

  • Chia seeds

    Chia seeds are a nutrient dense super seed with remarkable levels of nutrition. In addition to its high fiber content, Chia is the richest known vegetable source of Omega-3 fatty acids. It has 3X the antioxidant of blueberries, more calcium than milk, more iron than Spinach, is a better source of protein than beans or soy, and more! One tablespoon will provide you with 5g of fiber. Chia as a nutty flavor and is perfect for smoothies, soups, salads, yogurt, cereals and sauce. Just sprinkle on foods or eat out of the bag.

  • Organic Unrefined Cold Press, Extra Virgin Coconut Oil

    Organic Unrefined Cold Press, Extra Virgin Coconut Oil is excellent for cooking at high heat, despite all the bad rap coconut oil and milk as got. The story began 4 decades ago when they did a study on coconut oil saying it was bad for you, in their study they used hydrogenated coconut oil (TRANS FAT). In other words they based their findings on processed coconut oil which as no relevance to the unprocessed coconut milk or oil we eat. Widespread studies of coconut consuming population such has those found in Polynesia shows that dietary coconut oil does not lead to high cholesterol or high coronary heart disease or mortality, according to the Journal of the American college of nutrition.

    Coconut oil is a saturated fat but not all saturated fats are created equally. The molecules in fats are listed as Long, Small and Medium Chain Triglycerides, Long chains are broken down by bile acid which is stored in the gallbladder, the bile action breaks the fat down which helps to emulsify the fat so it can be absorbed. These fats are usually found in processed vegetable oils and meat. Coconut oil is made up of 65% Medium chain triglyceride, 35% short chain, the beauty of these fats they are absorbed through the liver just like a carbohydrate, its easily digestible, and converted to energy, these fats are less likely to cause obesity because the body uses these fats immediately as energy. 50% of the fat in coconut oil is lauric acid and the body converts it to the fatty acid monolaurin in the body. Lauric acid/ Monolaurin are a main component of human breast milk which protects children from illness during infancy. Monolaurin acid as been shown to destroy bacteria, yeast, fungi, viruses in the body.

  • Grounded Flaxseed meal

    Grounded Flaxseed meal has a robust nutty flavor. Its very high in fiber and omega -3 fatty acid which is good for heart health, prostate health and brain health just to name a few. This can be added to smoothies, cooked cereals also pancakes which will instantly boost the nutritional benefit. 1 tablespoon grounded flaxseed will give you 4g of fiber, 3g protein, 4.5 essential fatty oil acid, 4g carbohydrate, 0g cholesterol, 0 sodium.

  • Egg replacer

    Egg replacer is an excellent choice for people who are trying to reduce dietary cholesterol. Egg replacer is made with potato and tapioca starch, with only 10 calories a serving, egg replacer simplifies baking and allow you to enjoy a variety of delicious egg free baked goods, egg replacer is free from (GLUTEN, WHEAT, CASEIN which is a protein in milk, DAIRY, YEAST, EGG, SOY) and low in sodium. Enter G-Egg Replacer is a reputable brand, you can purchase this at any reputable health food store.

  • Grapeseed vegenaise

    Grapeseed vegenaise is a great replacement for mayonnaise. Vegenaise is free of eggs, gluten, wheat, corn and starch and very low in sodium. Grapseed oil is one of the few natural foods to raise your HDL (good cholesterol), high in vitamin E and essential fatty acids necessary for normal cell metabolism and maintenance. A study in The Journal of American College of Cardiology conducted by Dr Nash showed in a sample group of 56 men and women using up to 1.5oz (43g) per day, an amount that one can cook with, grapseed oil had the ability to raise HDL levels by 13% and reduce LDL by 7% in just 3 weeks. (DAVID T NASH, STEPHEN D NASH, WILLIAM D GRANT. “grapseed oil” a natural agent which raises serum HDL levels” Journal of American College of Cardiology (MARCH 1993))

  • Ezekiel sprouted grain bread

    Ezekiel sprouted grain bread is one of the healthiest bread on the market today. It contains no high fructose, corn syrup or preservatives. When grains are sprouted they release all the vital nutrients stored in the grain and beneficial enzymes are activated and released which cause the grains to sprout and become a living food. This bread is richer in protein and vitamins than bread baked from dry grains ground into flour. The sprouting method significantly increase valuable nutrients such as vitamin A, vitamin C, B vitamins, calcium, iron, magnesium, and potassium, but also causes a natural change that makes the protein and carbohydrate easier on the body to use. In fact, sprouts are lower in carbohydrates and calories than the grains from which they were sprouted.

    This bread can be found in the freezer section because it contains no preservatives. Bread should be kept refrigerated once open. Toasting this bread will unlock this delicious flavor.

  • Green Leaf Stevia

    Green Leaf Stevia is a natural sweetener with no dangerous chemical, it is very high in fiber, and its perfect for those who are diabetic, it as zero effect on blood sugar, also those who are trying to break there sugar addiction.


MCF healthy meal plan options

Mad Cool Fitness has great healthy meal plan options. We even have vegan options! Following these meal plans plus exercise will flatten your stomach in as short a space of time as six weeks.

Access to our meal plan options are available for MCF members. To become a MCF member, Contact Us.