A Phytonutrient Rich Sample Meal Plan for Parkinson's

In case you missed it, our previous article, “High Antioxidant Meal Plan for People with Parkinson's Disease” details the ins and outs of antioxidants. These mighty yet colorful nutrients pack a powerful punch that combats both inflammation and oxidative stress.¹

Use your plate as a blank canvas to paint with every color of the rainbow. Tango with mango. Bulk up the broccoli. Crunch on carrots. The possibilities are endless! Research has shown that resveratrol, quercetin, vitamin E, beta-carotene, lycopene, ginger, and curcumin are beneficial for people with Parkinson’s disease due to their high antioxidant values.^2,3

Use the sample plan below to end mealtime madness and reap the benefits of an antioxidant-rich diet.

Breakfast

Vegetable Frittata

• 2 eggs
• ¼ cup red bell pepper (beta-carotene)
• ¼ cup tomatoes (lycopene)
• ½ cup spinach (beta-carotene)
• ¼ cup white onion (quercetin)
• ½ avocado (vitamin E)

Fit Tip: Get your exercise and personal physical therapy done early before breakfast and refuel with a feel-good frittata. The choline found in eggs is important for memory.⁴

Mid-morning snack

Yogurt parfait

• 1 cup plain, non-fat Greek yogurt or a low-protein plant-based yogurt
• ½ cup cherries (cherries)
• 1 tbsp cacao nibs (resveratrol)

Health Tip: There are a choco-lot of benefits of cacao! It's abundant in resveratrol, which is a powerful antioxidant with brain-boosting and disease-fighting benefits. Get your choc' on with this tasty guilt-free indulgent yogurt parfait. Experiment with cacao nibs and add them to your smoothies, oatmeal, chia seed puddings, and more. If you’re restricting protein due to levodopa, you can try a plant-based yogurt; most are low in protein.⁵

Lunch

Bean Salad

• ¼ cup of white beans, canned (fiber -soluble and insoluble)
• ¼ cup black beans, canned (fiber -soluble and insoluble)
• ¼ cup red beans, canned (fiber -soluble and insoluble)
• ½ cup halved cherry tomatoes (lycopene)
• 30 pistachios (phytonutrients)
• Leafy greens of your choice – cooked or raw (beta-carotene, quercetin)
• 1 tbsp olive oil with salt/pepper or soy sauce

Or skip the olive oil and mix in your favorite Italian salad dressing

Health Tip: This salad is exactly what your gut has "bean" looking for! When consuming a high-fiber diet, be sure to include an abundance of water to keep the digestive system moving! Pair this satiating salad with an unsweetened iced tea for an added burst of refreshment, flavor, and nutrients! Plus, the caffeine in tea can help with managing constipation.²

Afternoon snack

Faux-jito Smoothie

• 4” piece fresh ginger root, peeled (anti-inflammatory)
• 2” piece fresh turmeric root, peeled (anti-inflammatory)
• 8 oz filtered water
• 1 scoop whey protein powder (if you’re not on a low-protein diet)
• 1 small fuji apple, diced (quercetin)
• 1 ½ cups pre-washed kale, chopped (beta-carotene, quercetin)
• 1 whole lime, peeled and cut into 4 parts (phytonutrients)
• Ice to desired consistency

Health Tip: Smoothies are an easy, convenient, and delicious way to consume a wide variety of colorful nutrients. If you’re not on medication restricting protein, whey is a good source of protein and contains leucine. Leucine is a critical amino acid for muscle protein synthesis. But this smoothie tastes just as good without the whey.⁶

Dinner

Walnut-crusted salmon

• 6 oz salmon filet
• ¼ cup walnuts (vitamin E + Omega 3’s)
• 1 tbsp lemon juice
• 1 tbsp honey
• 1 tsp Dijon mustard
• 1 tbsp olive oil
• 1 cup roasted broccoli (beta-carotene)
• ½ cup roasted butternut squash (beta-carotene)
• Side of caramelized onions

Health Tip: Broc’ on with cruciferous greens with caramelized onions to reap the benefits of quercetin and beta-carotene.

Dessert

Sweet Strawberries and Cream

• 10 sliced strawberries (resveratrol)
• 2 tbsp Coconut whip cream (for a sweet treat)