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Antioxidant Rich Meals
Here are two examples of antioxidant-rich daily meal plans:
DAY ONE
Breakfast
- Whole-grain toast with vegetable oil spread
- Yogurt with berries
- Glass of orange juice or lowfat chocolate milk
Morning snack
- Apple slices with dried fruit trail mix
- Iced green tea
Lunch
- Green vegetable salad with carrots, tomatoes, celery, and onion with vegetable oil dressing
- Grilled chicken breast seasoned with curcumin and parsley
- Steamed broccoli
- Baked potato fries
- Berry juice blend
Afternoon snack
- Whole-grain crackers
- Baby carrots with dip
Dinner
- Green salad
- Lean roast beef
- Steamed broccoli with parmesan cheese
- Whole-grain roll
Late snack
- Citrus fruit salad topped with granola/trail mix
DAY TWO
Breakfast
- Egg white omelet with spinach, tomatoes, and peppers
- Blueberry whole-grain waffle with berry fruit syrup
- Grape juice or lowfat chocolate milk
Morning snack
- Strawberry yogurt parfait topped with almond slivers
- Soy-based snack bar
Lunch
- Spinach salad with shredded carrots, yellow peppers, and mushrooms
- Cinnamon-seasoned tuna wrap made with whole-grain tomato tortilla
- Orange juice
Afternoon snack
- Whole-grain pita chips
- Soy nut butter spread
Dinner
- Mixed green salad
- Chicken stir fry with broccoli, carrots, and mushrooms
- Brown rice
Late snack
- Honey almond soy crisps
- Sparkling water with lemon
Lisa Dorfman, MS, RD, CSSD, LMHC, aka "The Running Nutritionist," is a leader to industry the public and the press for more than two decades. She is personal nutritionist for hundreds of high school athletes and teams; dozens of professional athletes, including those in the NFL, MLB, PGA, USTA, US Boxing, USA Taekwondo, and was the US Sailing Olympic and Paralympics Team Nutritionist for the 2008 Olympics.
