A Great Diet Preparation Tip for People with No Time

author avatar Dr. Eric Berg 08/31/2023

Meal Magic


Step 1

Start with your breakfast food


Prepare the omelet’s insides, sauté some vegetables, like mushrooms and spinach. I’m using some frozen spinach in the picture above. This will go in the omelet.


It is recommended that you buy all your food for the whole week and prepare your meals 3 day in advance to save time. It will be difficult to prepare your food for more than 3 to 4 days in advance since as foods are fresh and have a shorter shelf life.

SPECIAL NOTE ON QUANTITY OF FOOD AND HUNGER: Do not let yourself get hungry. Adjust the amounts as necessary to avoid hunger. However, many people find that they are satisfied because they are getting high levels of nutrients. Other people are the adrenal body type and need to increase the amount of protein consumed. Adjust each portion until you find the ideal. Below is an example you can start with.


Depending on your body size, add 2-4 whole eggs to the pan and cook on low heat. Add the vegetables to the inside. Add small amount of cheese if you’d like. 


Fold over the omelet as soon as the eggs start to brown and sprinkle some feta cheese an top and even some basil leaves if you prefer.


Put these omelets in containers in your refrigerator each day and, when you’re ready, warm them on the stove. You can warm them in the microwave if you’re in a rush, but realize that microwaving will decrease the nutrient content in these foods.



Step 2

Now make your lunch food

Let’s start with some frozen fish, using sunflower oil to prevent sticking and some herbal spices. The basic serving size is 4 ounces, but depending on the size of your body, it can range from 3 ounces to 8 ounces. 


Make sure the fish is not overdone – remember that you will be reheating the fish and you don’t want it to taste like rubber.


Divide the fish into 3 serving containers, then put them in the refrigerator.


Let’s now make some quick coleslaw. marie’s brand coleslaw dressing is good because it has no sugar or hidden MSG. You can also find a bag of pre-mixed coleslaw cabbage mix.


Now you’re ready to fill 3 containers - 1 cup in each - and pour the dressing on the top; shake and you’re done. About 3 teaspoons of dressing per container - is enough.


Depending on your hunger, you may want to add some hummus to your lunch too. You can make your own hummus using chickpeas and tahini (sesame seed butter) or buy premade hummus at any grocery store. Use cucumbers or celery to dip.


Many people will get hungry unless they ass some healthy fats to their diet. I recommend using a combination of peanut better (no added sugar) mixed with tahini butter (sesame seed butter). Tahini butter can be found at any grocery store next to the peanut butter. Add tahini butter will lower the glycemic (sugar) effect because it’s high protein and good fats.



         Mix the 2 together (50 -50)!                                                              Walla!



Step 3

Let’s make your dinner

This will be the big salad of the day. We will start by cutting up some veggies.


You will add these to the top of your salad and divide the salad into containers. Do not add dressing until you’re ready to consume. Each day your will be consuming 7 to 10 cups of vegetables of salad, which will ensure that your metabolism heals while your body gets the required potassium to rid you of any craving. About 10 cups of vegetables are pictured below, but you’ll divide them up over 3 days – plus the salad.


In your salad, you may want to add some sunflowers seeds (they can be roasted with salt or raw as seen below) and feta cheese. 


You can find organic salad green at any grocery store nowadays. The example below shows 4 cups of salad in the tupperware container.


Mix everything except the salad dressing together: add the dressing only when you are ready to consume.


Using tupperware containers to store all these foods will ensure that they stay fresh in the refrigerator for 3 day. The main reason for this preparation is to save time, be more efficient, and increase your chances of sticking to the plan.



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