DR. NATASHA TURNER ND'S BLOG

Seven Day Sample Meal Plan – For Fat Loss and Arthritis Pain

Posted March 18, 2019

Osteoarthritis is the most prominent form of arthritis, affecting approximately 15% of the population in the United States. Knee osteoarthritis has become one of the leading causes of disability in older adults. Besides knee replacement, there are no curative treatments, so persistent pain is commonly treated with opioids, acetaminophen, and nonsteroidal anti-inflammatory drugs. These drugs, however, are not without unpleasant side effects, so there’s is a need for natural alternatives for pain management.

The good news is, a March 2019 study found 12 weeks on a low-carb, low-fat diet reduced pain intensity and unpleasantness in some functional pain tasks, as well as self-reported pain. It also significantly reduced oxidative stress, which was related to reduced functional pain. If you would like to try this dietary approach to reduce your signs of inflammation and pain, here’s my suggested seven day meal plan.

Monday:

Meal 1: 7:00  – 830 AM

Intermittent Fasting – The Hormone Diet Better Option:

Meal 2: 10:30 – 12:30

In a frying pan with coconut spray:

  • 3 mini sweet peppers,
  • 1 small zucchini sliced and quartered
  • Chopped red or white onion
  • 2 to 3 handfuls of spinach
  • ½ to 1 cup of chopped baby tomatoes
  • Tons of spices – I used Flavour God Cajun Lovers and Sweet and Tangy and Oh My Spice Sweet and Savory along with Franks Red Hot and Herbarmare Zesty Sea Salt Spice
  • Put this out of the pan then respray the pan with coconut oil spray, cook egg whites, then top on the veggie mix – add more hot sauce and salt and pepper as desired.

Meal 3: 1:30 – 4PM

Protein option on the go:

  • 1 scoop meal replacement of your choice with 1 scoop protein powder added
  • Ice (optional)
  • 4 to 8 ounces of water

Meal 4: 5 – 6:30 (7 latest)

Dr. T Taco’s

Tuesday:

Meal 1:  7- 8:30 AM

Intermittent Fasting – The Hormone Diet Better Option:

  • 1 ½ scoops of clear collagen 15 grams marine collagen
  • ½ scoop clear recovery – 5 grams of creatine and BCAA’s
  • 30 grams of protein – whey, pea, hemp, pumpkin or rice
  • Ice
  • 6 – 8 ounces of water
  • Shaker cup – SHAKE

Meal 2: 10:30 – 12:30

Left overs – Dr. T Taco

Meal 3: 1:30 – 4PM

Protein option on the go:

  • 1 scoop meal replacement of your choice with 1 scoop protein powder added
  • Ice (optional)
  • 4 to 8 ounces of water

Meal 4: 5 – 6:30 (7 latest)

  • Squash Soup – 2 cups – check out my Instagram for a shot of Canada’s Own Butternut Squash or look for options from Happy Valley Soups
  • Roasted Brussel sprouts 1 to 2 cups
  • Grilled chicken breast – marinated with your choice of spices and marinates

Wednesday

Meal 1: 7 – 830 AM

Intermittent Fasting – The Hormone Diet Better Option:

  • 1 ½ scoops of clear collagen 15 grams marine collagen
  • ½ scoop clear recovery – 5 grams of creatine and BCAA’s
  • 30 grams of protein – whey, pea, hemp, pumpkin or rice
  • Ice
  • 6 – 8 ounces of water
  • Shaker cup – SHAKE

Meal 2: 10:30 – 12:30

Left overs – night before – chicken and Brussel sprouts.

Meal 3: 1:30 – 4PM

Protein option on the go:

  • 1 scoop meal replacement of your choice with 1 scoop protein powder added
  • Ice (optional)
  • 4 to 8 ounces of water

Meal 4: 5 – 6:30 (7 PM latest)

Make a large pan of roasted veggies:

  • One head of cauliflower, 2 zucchini’s, 1 large white onion, cubed squash, small amount of olive oil, spices – Flavour God works great again
  • Stuffed chicken breast
    • Sautee onions, garlic, chopped mushroom, add spinach (alternatively you can also add sun dried tomatoes)
    • Butterfly the chicken, stuff the mixture inside – and grated Manchego cheese on the stuffing mixture
    • Bake in oven.
    • Steamed baby peas and broccoli – mix together – you can make a béchamel (contains dairy – but use gluten free flour mix) sauce, add the peas and the broccoli and then dump over the chicken and serve with roasted veggies.

Thursday:

Meal 1: 7 – 830 AM

Intermittent Fasting – The Hormone Diet Better Option:

  • 1 ½ scoops of clear collagen 15 grams marine collagen
  • ½ scoop clear recovery – 5 grams of creatine and BCAA’s
  • 30 grams of protein – whey, pea, hemp, pumpkin or rice
  • Ice
  • 6 – 8 ounces of water
  • Shaker cup – SHAKE

Meal 2: 10:30 – 12:30

  • Left overs – Sautee in coconut oil spray – some chicken chopped up and the roasted veggies from last night. Can serve on top of greens.

Meal 3: 1:30 – 4PM

Protein option on the go:

  • 1 scoop meal replacement of your choice with 1 scoop protein powder added
  • Ice (optional)
  • 4 to 8 ounces of water

Meal 4: 5 – 6:30 (7 PM latest)

Friday:

Meal 1: 7 – 830 AM

Intermittent Fasting – The Hormone Diet Better Option:

  • 1 ½ scoops of clear collagen 15 grams marine collagen
  • ½ scoop clear recovery – 5 grams of creatine and BCAA’s
  • 30 grams of protein – whey, pea, hemp, pumpkin or rice
  • Ice
  • 6 – 8 ounces of water
  • Shaker cup – SHAKE

Meal 2: 10:30 – 12:30

  • Leftovers – Chicken Fajitas

Meal 3: 1:30 – 4PM

Protein option on the go:

  • 1 scoop meal replacement of your choice with 1 scoop protein powder added
  • Ice (optional)
  • 4 to 8 ounces of water

Meal 4: 5 – 6:30 (7 PM latest)

Saturday:

Meal 1: 7 – 830 AM

Intermittent Fasting – The Hormone Diet Better Option:

  • 1 ½ scoops of clear collagen 15 grams marine collagen
  • ½ scoop clear recovery – 5 grams of creatine and BCAA’s
  • 30 grams of protein – whey, pea, hemp, pumpkin or rice
  • Ice
  • 6 – 8 ounces of water
  • Shaker cup – SHAKE

Meal 2: 10:30 – 12:30

Left overs – Coconut Curry Dish

Meal 3: 1:30 – 4PM

Protein option on the go:

  • 1 scoop meal replacement of your choice with 1 scoop protein powder added
  • Ice (optional)
  • 4 to 8 ounces of water

Meal 4: 5 – 6:30 (7 PM latest)

Sunday:

Meal 1: 7 – 830 AM

Intermittent Fasting – The Hormone Diet Better Option:

  • 1 ½ scoops of clear collagen 15 grams marine collagen
  • ½ scoop clear recovery – 5 grams of creatine and BCAA’s
  • 30 grams of protein – whey, pea, hemp, pumpkin or rice
  • Ice
  • 6 – 8 ounces of water
  • Shaker cup – SHAKE

Meal 2: 10:30 – 12:30

Leftovers – Butter Chicken with cauliflower rice

Meal 3: 1:30 – 4PM

Protein option on the go:

  • 1 scoop meal replacement of your choice with 1 scoop protein powder added
  • Ice (optional)
  • 4 to 8 ounces of water

Meal 4: 5 – 6:30 (7 PM latest)

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