BREAKFASTS (5 options, rotate them)
1. Loaded Smoothie — Flax milk (10 oz), protein powder (20+ g), collagen, fiber blend, ground flaxseed, no-sugar cherries, ice. That's 40+ grams of protein, 15-20g fiber, healthy fats. Done in 90 seconds.
2. Turkey, Bacon, Lettuce & Avocado Roll-Up — Nitrate-free turkey breast, uncured bacon (cook ahead, keep in fridge), romaine lettuce leaf, tomato, avocado. 31g protein, takes 3 minutes.
3. Non-Fat Greek Yogurt Bowl — Non-fat Greek yogurt (your preference), raw almonds, berries, ground flaxseed, cinnamon. You're getting protein, healthy fats, fiber, phytoestrogens.
4. Egg + Veggie Plate — Hard-boiled eggs (prep 6 on Sunday), raw veggies (cucumber, bell pepper, tomatoes), hummus, goat cheese. Eat cold.
5. Overnight Oats — Unsweetened coconut yogurt, oats, almond butter, almonds, flaxseed, cinnamon. Mix the night before, grab in the morning.
LUNCHES (5 options, rotate them)
1. Deconstructed Salad — Rotisserie chicken (or pre-cooked salmon from the store), mixed greens, radishes, cucumber, avocado, olive oil, red wine vinegar. 40g+ protein. Takes 5 minutes.
2. Canned Wild Salmon Plate — Wild canned salmon, arugula, watercress, lemon-Dijon vinaigrette, berries (yes, on the salad). Omega-3s, protein, zero cooking.
3. Grass-Fed Beef + Veggies — Pre-cooked grass-fed beef (buy it sliced, cold), mixed greens, beets, carrots, olive oil. Nutrient-dense, no heating required.
4. Turkey & Goat Cheese Wrap — Siete tortilla, nitrate-free turkey, goat cheese, arugula, avocado, tomato. Roll and eat.
5. Chickpea Salad — Canned chickpeas (drained), mixed greens, red onion, cucumber, feta, olive oil, apple cider vinegar. Legumes for carbs, feta for fat and flavor.
#jjvirgin #thevirgindiet #metabolismfix #easymeals
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