• Eggs! Eggs are the perfect food to start off your day, and you can prepare almost any style,
including:
o Hard or soft -boiled
o Poached
o Scrambled
o Omelet
o Sunny-side up
Also, you can use natural salsa with no bad oils, sugar, or preservatives, avocado slices, or
Veganaise as a condiment for the eggs. Also, remember to cook in coconut oil or butter (don’t let
it get brown), or olive oil (don’t let it smoke).
• CDR shakes. These come in four different flavors and are a great, quick way to maximize
your nutrition. They will give you energy all morning. Try making Vanilla, Berry Smoothie,
Eggnog, or the ever-popular Chocolate Shake! (See Resource Guide for Weight Loss shakes.
We carry many of the ingredients for the Weight Loss Shakes at Pompa Health Solutions.)
• Lydia’s Crackers. These are great for people on the Healing Diet who cannot eat grains;
they are made from sprouted seeds and nuts and taste great! You can eat them with raw
almond butter, dip them in water or olive oil, or eat them straight out of the bag! (We carry
these in our office Pompa Health Solutions).
• Yogurt Supreme - Combine plain, full fat yogurt with hemp seed, Stevita, and Whey Cool or
Paleo Meal for a fast meal that tastes amazing!
Lunch Ideas
• Salads. Chicken salads, salmon salads (with canned Pacific salmon), steak salads – add
copious amounts of olive oil, black olives, nuts, seeds, hempseeds, lettuces such as
Romaine, leaf, butter, endive, or escarole. (no iceberg.) cucumbers, tomatoes, purple
cabbage, lacto-fermented sauerkraut, artichoke hearts, celery, hard-boiled eggs, avocado
slices . . . .etc.
• Salad Shakes. These are a great way to get all of the health benefits of a salad, quality fat
and protein when you don’t have the time to prepare a meal, Believe it or not, it tastes
great! Add two large chopped handfuls of a type of green leaf lettuce, such as romaine,
with one cup water, and ½ to 1 teaspoon stevia to taste. Add two raw eggs or a scoop of
Paleomeal and blend. Add ice if you like. Option: add unsweetened cocoa and you will not
believe there is lettuce in this shake.
• Leftovers. This is the Big One! What better way to save on prep time for lunch than to
make extra for dinner the night before! Dr. Pompa does this for almost all of his lunches, so
jump down to our mouthwatering dinner ideas to get some inspiration for leftovers!
Dinner Ideas
• Steak. Grass-fed steak, broiled, grilled, or fried, is a quick and delicious way to get a healthy
source of fat, protein, and nutrients. • Burgers. Bison burgers, grass-fed beef burgers, even turkey burgers are another quick and easy
way to make dinner. Simply take the ground meat and mix in a few spices, such as minced
garlic or beaten eggs (Be creative!) and fry it in some coconut oil for a few minutes. You can
serve it with a tomato wrapped in butter lettuce and natural, preservative-free mustard or
ketchup. The burgers may also be grilled or broiled. • Roasted Chicken. It takes a few hours to cook, but only a few minutes of prep and a free-range
chicken will serve a whole family for dinner, leaving leftovers for salads the next day! Use
butter, garlic, natural spices and a healthy chicken.
• Crockpot Roast. Chuck roast or stew beef (or lamb) can be thrown in a crockpot with some
onions, garlic, celery, a turnip, and some spices for a satisfying dinner that requires almost no
preparation. • Lamb Chops. Season lamb chops with salt, pepper, oregano, lemon zest, rosemary, and thyme.
Fry chops in coconut oil or butter. These chops work well as leftovers. • Curried Chicken. You can take any chicken pieces, cook them with curry powder, vegetables,
and other spices, and at the end add some organic yogurt or coconut milk and chickpeas (in
moderation). A great Indian recipe! • Fried Chicken. Use nut flour and eggs for the breading, and fry in coconut oil or butter. Kids
love it!
Sides
• Roasted Veggies. You can take all sorts of veggies, like zucchini, squash, eggplant, onions,
bell peppers, garlic, and others (although no underground veggies on the Healing Diet) and
roast them in coconut oil for 15-20 minutes with various spices. This is a very flexible dish
that can be changed around to add variety to your diet! • Greens. Spinach, kale, chard, collards, mustards, turnip greens, beet greens are among the
many varieties of greens that cook in minutes. Just wash the greens, tear them up, stir-fry
them in coconut oil with garlic, salt, pepper, and other spices. Drizzle with olive oil after
cooking to add flavor and increase nutrition. This cooking method will make even the bitter
greens taste excellent!
• Stir-fried Veggies. Use the method for cooking greens with any veggie, except lettuce. Just
put coconut oil in a pan, let the veggies cook for a few minutes with spices of your choice. • Grilled Veggies. Marinade vegetables in olive oil and spices. Thread vegetables onto a
skewer and grill. A great summer food. • Soups. We have a number of different soup ideas, including Avgolemono, French Onion
Soup, and Broccoli Cream soup (which uses coconut milk). They are filling, nutritious, and
can be apportioned to last over a few days.
Snacks
• Trail Mix. Combine raw nuts and seeds, a pinch of sea salt, and even cacao nibs for a great
snack. • Yogurt. Yogurt makes a great snack. Add hemp seeds, cacao nibs, and stevia in for a great
flavor. • Lydia’s Crackers. Another great snack idea. We keep these in our office, and you can
munch on these nut- and seed-based crackers just about anytime. • Brownies. The brownies on the Healing Diet are made without grain or sugar and they taste
great! We have most of the ingredients in our office. • Olives. Great snack as is! Chop um up and put in a wrap with hemp seeds and other
favorites. • Raw Cheese. Eat cheese raw from grass-fed dairy and you have a great snack. Goes great
with olives.
