For one week, 90% of food intake is nutrient-dense foods like vegetables, fruits, seeds, nuts, beans and whole grains. The other 10% should be healthy oils, meats and dairy.
Breakfast should include light foods like fruit, oat and flax. Beans are the main ingredient in a typical lunch that can be consumed in a burger, chili or as a dip. For dinner, green vegetables should be the main event -- salads, vegetable pizza, or a green stir-fry.