10 Superfoods Diet: 5 Lunch Ideas

Created by Dr. Nicholas Perricone, the 10 Superfoods Diet is based upon the belief that eating a diet that is abundant in 10 specific ‘superfoods,’ individuals will experience benefits to the brain, beauty and overall health. This diet will help individuals appear younger and will provide a healthier lifestyle. The 10 superfoods that Dr. Perricone selected for his list are touted for their brain and beauty connections. The diet eliminates foods that include refined sugars, saturated fats or have a high glycemic index for carbohydrates. Dr. Perricone advises that individuals always eat protein before eating any carbohydrates. Below are several lunch options that follow Dr. Perricone’s diet. In addition to these meals, always remember to drink at least 8 oz of water with every meal.

1. Salmon and Avocado Salad

  • 4 to 6 oz salmon
  • ½ avocado, sliced
  • ½ head of bibb or butter lettuce
  • ½ oz of olive oil and a squeeze of lemon juice
  • 8 oz water

Prepare the salmon by baking, grilling or boiling it. Once done, serve on top of the lettuce with the sliced avocado. Drizzle with olive oil and lemon juice for flavor.

2. Ginger Acai Fruit Salad

  • ½ kiwi, cubed
  • 1 tbsp acai pulp
  • ½ cup honeydew melon, cubed
  • ½ cup cantaloupe
  • ¼ cup berries (strawberries or blueberries), chopped
  • 1 tbsp orange juice
  • 1/8 tsp ginger
  • 3 almonds
  • 8 oz water

This is a wonderful make-ahead and portable lunch. Combine the pulp, orange juice and ginger in a bowl. Whisk until combined. Add fruit on top and stir to coat. Top with the almonds. Keep chilled until ready to eat.

3. Tuna Salad

  • 1 small can of tuna fish
  • ½ cup roma tomatoes, diced
  • 1/2 cucumber, diced
  • ½ oz of olive oil and a squeeze of lemon juice
  • 1 pear
  • 8 oz water

For this quick lunch, begin by draining the tuna fish. Add tuna fish, tomatoes and cucumber to a bowl.  Toss together, add olive oil and lemon juice, and enjoy. You can top salad with chopped green onions if preferred. Enjoy with a pear.

4. Grilled Shrimp with Side Salad

  • 6 to 8 medium shrimp
  • 1 ½ green garden salad
  • ½ oz of olive oil and a squeeze of lemon juice
  • 1 apple
  • 8 oz water

To prepare the shrimp, boil, grill or poach them. Once done, serve the shrimp atop the garden salad. Season with olive oil and lemon juice. Enjoy salad with an apple.

5. Turkey Patty with Tomatoes

  • 1 turkey or vegetable burger patty (no bun)
  • 2 small sliced roma tomatoes
  • 3 leaves bibb, butter or romaine lettuce
  • ½ oz of olive oil and a squeeze of lemon juice
  • ½ cup berries (strawberries, blueberries or blackberries)
  • 8 oz water

Heat the burger patty by broiling, pan heating or toasting. Serve patty on top of lettuce and topped with the sliced tomatoes. Season with olive oil and lemon juice. Enjoy this simple meal with berries.

Enjoy these quick and easy lunches that are packed with numerous foods from Dr. Perricone’s 10 Superfoods Diet list.


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