Husband and wife scientists Paul Jaminet, Ph.D. and Shou-Ching Jaminet, Ph.D. spent years crafting the Perfect Health Diet, a scientifically proven plan to lose weight and beat most chronic illnesses. So what do you eat on the diet? Here’s a sneak peek of your dinner options, including how to make them vegetarian-friendly.
Dinner consists of meat or seafood; a safe starch; another plant food; and a vegetable soup, perhaps with a glass of wine.
It’s nice to prepare enough food at dinner so that leftovers can provide the next day’s lunch. To supply enough for both dinner and lunch, buy 3⁄4 to 1 pound meat or seafood per person per day.
- Meat and seafood choices should consist of beef, lamb, salmon or sardines, and other fish and shellfish at least five days a week. The other two days can be anything: birds (duck or naturally raised pastured chickens), pork, eggs, and cheese or other protein-rich dairy products can provide alternatives to the usual beef, lamb, fish, and shellfish. What if you’re a vegetarian for moral reasons? We hope you’re a lacto-ovo vegetarian, because eggs and dairy products are better protein sources than plants. If so, it’s easy: add cheese and eggs to meals to get adequate protein; use coconut milk or oil and butter or sour cream as your fats. Most vegetarian recipes can be made PHD-compatible simply by substituting ingredients—white rice and potatoes for grains and beans; coconut milk or butter for vegetable oils.
- Safe starches include white potatoes, sweet potatoes, taro, and white rice. About a pound per day is desirable. They should be flavored with butter, sour cream, or coconut milk; vinegar; and a bit of salt.
- Other plant foods should vary, but good choices include beets, carrots, onions and mushrooms, squash, avocado with tomato, and any vegetables you like. It’s possible to mix in some of our pleasure foods—such as cheese and crackers, mozzarella and tomato slices drizzled in olive oil, or macadamia nuts—if you like.
- Soups are simple; just add a plant food to stock. Good choices are: (1) tomatoes and green leafy vegetables, (2) seaweed, and (3) pureed pumpkin or squash.
Get fit. Find nutrition facts. Live a healthy lifestyle. Sign up for our newsletter!
Sign up to receive the latest tips on Diet and Fitness: