What an Intergrative Doctor Eat in a day

This is a question I get all the time, so today, I’m sharing 4 delicious and healthy recipes you’re going to love! 🍽️✨

When I plan my meals, the main goal is simple: eat a variety of plants—get enough fiber, and load up on the colors of the rainbow each day.

I know protein is the star of the show these days (and yes, it’s important and satiating—I aim for 30g per meal), but the real gap in most people’s diets? Fiber and antioxidants.

This is crucial at any age but becomes especially important as women enter perimenopause/menopause in their late 30s, 40s, and beyond. Estrogen, gut health, and metabolic health are like a tight-knit trio—when one shifts, the others feel it too.

As estrogen declines, gut microbiome changes can set the stage for insulin resistance and stubborn belly fat.

So, what can help? More fiber & adequate protein.

At every meal, I aim for:
✅ 30g of high-quality protein (whole foods first, but I’m not above a protein powder, because #reallife)
✅ 10g of fiber

Here are 4 recipes I keep on repeat that have a focus on protein and fiber —hope you love them as much as I do! If you enjoyed these healthy #foodasmedicine recipes, check out my ebooks!

🧑🏻‍🍳 P.S. Want to know what less toxic products I use in my home? Click here!

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Breakfast: Loaded Overnight Oats

I have either overnight oats or a warm, cooked oatmeal 5 days out of the week. On weekends, I will make something different, like high-protein pancakes, because I have more time.

Here’s a time-saving overnight oat you can make ahead, grab and go!

Ingredients:

Serves 1

• ½ cup rolled oats (fiber-rich and immune-healthy)

• 1 tsp chia seeds (fiber-rich, source of omega 3)

• 1 tsp ground flax seeds (fiber-rich, source of omega 3)

• ½ tsp ground ginger (did you know ginger powder has been found to aid weight loss?)

• ¼ tsp ground Ceylon cinnamon (immune-healthy and blood sugar balancing)

• ½ cup organic soy milk (or plant milk of choice if intolerant)

• 1/4 ripe banana, mashed (healthy sweetener)

• 1 tbsp nut butter (healthy fat and protein)

• 2-3 walnut halves (healthy fat, protein, and omega3)

• 1/4 cup Berries (antioxidants & fiber)

Note - this will get you around 15g of protein as it is. If you want to take the protein content to 30+ grams - add a scoop of protein powder - I use Ora, which is organic and Prop 65 compliant for heavy metal contaminants. (P.S. Get 30% off via my affiliate link).

Instructions:

1. In a small container or jar, mix rolled oats, chia seeds, protein powder (if using) and all of the spices together.

2. Then add the soy milk, mashed banana, and sweetener if using.

3. Mix everything until well combined. Cover with a lid and place in the fridge overnight.

4. In the morning, add hot water or milk to loosen the mixture.

5. Top with almond butter/black tahini, berries, walnuts, or seeds of choice and enjoy!

Optional add-ins

• 1 tsp sweetener of choice (e.g., maple syrup, honey, date paste, or blackstrap molasses if you want it sweetened. I don’t use a sweetener because the banana is usually enough).

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Lunch: Anti-inflammatory Lentil Soup

I can’t say enough good things about lentils - a great source of protein and fiber. In the colder months, lunch is usually a HUGE bowl of Tuscan bean or lentil soup with some gluten-free sourdough, broccoli sprouts, and fermented veggies on the side. What I love about soup is that I can batch-make and freeze it, and this recipe could not be easier.

In the spring/summer, my lunch will change to a large salad or a bowl with 2-3 black bean patties or crispy lentils/chickpeas.