Marker's Diet Sample Meal Plan
The Marker's Diet Sample Meal Plan
The Maker's Diet is a dramatic
departure from the typical diet and lifestyle. Participating in the program will
probably require becoming familiar with completely new foods and methods of
To give you an idea of the wealth
of wonderful, healthy foods you can expect to enjoy on The Maker's Diet, we have
included a sampling meal plan.
Maker's Diet Sample Breakfast
Easy Scrambled Eggs
Celtic sea salt, pepper
1/4 cup heavy cream
3 Tbsp. melted butter or extra virgin coconut oil
Few grains of cayenne pepper (optional)
Beat eggs well. Add cream. Heat butter in skillet or pan; add egg mixture,
cooking slowly, until of a creamy texture. If desired, 1 cup of chopped turkey
bacon, chicken, beef, or peppers may be added for variations in taste.
From The Lazy Person's Whole Food Cookbook by Stephen Byrnes. Used by
Maker's Diet Suggested Lunch
Coconut Milk Soup
1 1/2 quarts homemade fish or chicken stock
1 1/2 cups coconut milk and cream
1 lb. chicken or fish, cut into small cubes
3 jalapeno chilies, diced, or 1/2 tsp. cayenne pepper, dried
1 Tbsp. grated fresh ginger
2 Tbsp. fish sauce (optional)
2-4 Tbsp. lime juice
Chopped cilantro for garnish
Simmer all ingredients until meat is cooked through. Garnish with cilantro.
From Nourishing Traditions by Sally Fallon. Used by permission.
Maker's Diet Suggested Dinner
Family Roast Beef
4-5 lb. chuck roast, preferably from grass-fed beef
1/4 pound butter
1/2 cup Worcestershire sauce
Celtic sea salt
Black pepper, freshly ground
Preheat oven to 325 degrees. Rub the roast with salt and pepper and place in a
baking dish with 2-inch sides. In a saucepan, melt the butter and add an equal
volume of Worcestershire sauce. Pour the sauce over the roast. Bake slowly at
325 degrees until a meat thermometer reads 150-155 degrees (for medium). Remove
the roast from the oven and allow it to rest and redistribute the juices before
carving. The temperature will climb to 160 degrees. It is particularly important
that grass-fed beef be cooked more slowly at a lower temperature than commercial
beef. Grass-fed beef should also be allowed to "coast in" to the desired level
of doneness by removing it from the oven several minutes before you think it is
done. This preserves the juiciness and produces meat that is tender.
NOTE: Worcestershire sauce was originally based on lacto-fermented green English
walnut catsup (in addition to the fish pastes). By Keith Tindall from White
Egret Farm. Used by permission.
Within the Appendices to The Maker's Diet, you'll find a comprehensive selection
of menus for every day within each phase of the program, as well as tips for
shopping for optimal health and dining out.