A meal plan to reduce bloating
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.
