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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.