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23 Perfect Plates

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The perfect plate

In his new book, How to Be Well, functional-medicine pioneer Frank Lipman, MD, explains how to compose the perfect plate for breakfast, lunch, or dinner.

  1. Fried or poached eggs + sautéed spinach + sautéed mushrooms + ghee + avocado
  2. Smoothie in a bowl + seeds + berries + cacao nibs + shredded coconut
  3. Full-fat grassfed yogurt + blueberries + seeds
  4. Scrambled eggs + buckwheat + guacamole + salsa
  5. Paleo bread + avocado + canned wild salmon salad + sprouts
  6. Egg muffins + diced tomatoes + mixed greens + EVOO (extra-virgin olive oil)
  7. Simple Bone Broth or Vegetable Broth Soup: broth + greens + diced veggies + diced sweet potato + coconut oil
  8. Chicken thigh + roasted sweet potato + sautéed broccoli rabe + ghee
  9. Smoked salmon + arugula + sliced avocado + sesame seeds + tahini and coconut amino dressing
  10. Broiled wild fish + lemon juice + extra-virgin olive oil + roasted broccoli + cauliflower rice
  11. Lentil daal + sautéed chard + ghee + full-fat yogurt
  12. Lamb burger + steamed dandelion greens with lemon and EVOO + chopped tomatoes + sauerkraut
  13. Turkey or beef meatballs + zucchini noodles + pesto or tomato sauce + EVOO
  14. Chicken salad (using avocado, not jarred mayo) + chopped romaine lettuce + cherry tomatoes + celery + red onion + hemp seeds + balsamic vinegar + EVOO
  15. Roasted beets + roasted sweet potato + roasted Brussels sprouts + arugula + goat cheese
  16. Collard Green Wrap: grassfed beef burger + kimchi + tomato + avocado wrapped in steamed collard greens
  17. Broiled or canned sardines + watercress or arugula + EVOO + lemon + olives + capers + fresh herbs
  18. Veggie Quinoa Bowl (more veggies, less quinoa): roasted veggies + avocado + pickled veggies
  19. Slow-cooked bean or beef stew made with bone broth + steamed greens
  20. Sliced grassfed steak + bed of leafy greens + avocado + portobello mushroom + pumpkin seeds
  21. Roasted turkey + cauliflower mash + sautéed kale + EVOO
  22. Canned sardines, mixed with lemon and EVOO + olives + capers + diced cucumber + bed of arugula
  23. Sushi Roll: smoked or canned salmon + avocado + cucumber + scallion + watercress + cauliflower rice + coconut aminos + sesame seeds wrapped in nori sheet

Liberally use herbs, lemon, sea salt, and garlic to season any plates as you like.

Excerpted from How to Be Well, by Frank Lipman, MD. Copyright © 2018 by Frank Lipman, MD. Illustrations by Giacomo Bagnara. Used by permission of Houghton Mifflin Harcourt. All rights reserved.

, is a pioneer of functional medicine and the founder and director of the Eleven Eleven Wellness Center in New York City.

Illustrations by Giacomo Bagnara

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