Dear Nutritionist, Can you suggest a weekly meal plan to reduce bloating, caused by poor eating habits and a soda addiction? Dietician Claudhia Ashley says this type of meal plan should focus on whole, unprocessed foods, plenty of vegetables, lean proteins, and avoiding common bloating triggers like excessive salt, processed foods, and high gas-producing vegetables. MONDAY Breakfast Ackee (without salt fish) with steamed callaloo and a side of fresh papaya. Lunch Grilled chicken breast with a side of steamed cabbage and carrots.
Dinner Baked snapper with roasted sweet potatoes and a cucumber salad. TUESDAY Breakfast Green smoothie (spinach, cucumber, ginger, and pineapple). Lunch Jerk chicken breast with quinoa and a side of steamed vegetables.
Dinner Steamed fish with okra and a side of pumpkin. WEDNESDAY Breakfast Oats porridge with almond milk and honey. Lunch Stew beef with mixed green salad.
Dinner Brown stew chicken with a side of brown rice and steamed broccoli. THURSDAY Breakfast Fresh fruit salad (pineapple, mango, and watermelon). Lunch Callaloo and salt fish with a side of boiled green bananas.
Dinner Escoveitch fish with roast yam and a side of callaloo. FRIDAY Breakfast Fried plantain and pear slices Lunch Baked chicken with a side of steamed vegetables. Dinner Curry chicken with brown rice and a side of steamed callaloo.
SATURDAY Breakfast Papaya bowl with a sprinkle of chia seeds and a squeeze of lime. Lunch Jerk chicken with quinoa Dinner Ital stew with sweet potatoes, carrots, and callaloo. SUNDAY Boiled green bananas with a side of steamed callaloo.
Lunch Grilled chicken with a mixed greens salad. Dinner Baked chicken with roasted vegetables..
