Dao Life Lunar Calendar Days: 1, 4-5, 21-25 & 28

Here’s an AI generated, nutrient-packed one-day menu designed to support brain health while aligning with the following macros: 2000 calories, 75g protein, 80g carbs, 50-60g fat, and 20g fiber. Use this as a template for Brain Healthy Meals on brain focused days of the Dao Life Lunar calendar.

Breakfast

Berry Spinach Smoothie

• Why It’s Good for the Brain: This smoothie is packed with antioxidants from the blueberries and spinach, which help protect the brain from oxidative stress and inflammation. The flaxseeds and coconut oil provide essential fatty acids that support brain cell function, while the protein powder ensures sustained energy and cognitive function throughout the morning.
• Ingredients:
  • 1 cup spinach
  • 1/2 cup blueberries
  • 1/2 banana
  • 1 tablespoon flaxseeds
  • 1 tablespoon coconut oil
  • 1 cup unsweetened almond milk
  • 1 scoop plant-based protein powder (20g protein)
• Macros:
  • Calories: 350
  • Protein: 25g
  • Carbs: 35g
  • Fat: 15g
  • Fiber: 8g

Morning Snack

Mixed Nuts and Goji Berries

• Ingredients:
  • 1/4 cup mixed nuts (almonds, walnuts, and cashews)
  • 2 tablespoons goji berries
• Why It’s Good for the Brain: Nuts are a great source of healthy fats, particularly omega-3 fatty acids found in walnuts, which are crucial for brain health. They also provide vitamin E, which helps protect brain cells from damage. Goji berries are rich in antioxidants, vitamins, and minerals that enhance cognitive function and improve circulation.
• Macros:
  • Calories: 250
  • Protein: 8g
  • Carbs: 20g
  • Fat: 18g
  • Fiber: 5g

Lunch

Quinoa Salad with Avocado and Salmon

• Ingredients:
  • 1 cup cooked quinoa
  • 3 oz grilled salmon
  • 1/2 avocado, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
• Why It’s Good for the Brain: This salad combines quinoa, a complex carbohydrate that provides sustained energy, with salmon, a rich source of omega-3 fatty acids essential for brain health. Avocado adds healthy fats that support cognitive function, while the vegetables provide a range of vitamins and antioxidants that protect brain cells.
• Macros:
  • Calories: 500
  • Protein: 25g
  • Carbs: 35g
  • Fat: 25g
  • Fiber: 7g

Afternoon Snack

Dark Chocolate and Berries

• Ingredients:
  • 1 oz dark chocolate (70% cocoa or higher)
  • 1/2 cup strawberries
• Why It’s Good for the Brain: Dark chocolate is rich in flavonoids, which improve blood flow to the brain and enhance cognitive function. Strawberries add additional antioxidants and vitamin C, which help protect the brain from oxidative damage and support overall brain health.
• Macros:
  • Calories: 200
  • Protein: 3g
  • Carbs: 25g
  • Fat: 12g
  • Fiber: 5g

Dinner

Grilled Chicken with Steamed Broccoli and Sweet Potato

• Ingredients:
  • 5 oz grilled chicken breast
  • 1 medium sweet potato, baked
  • 1 cup steamed broccoli
  • 1 tablespoon olive oil (for drizzling on broccoli)
• Why It’s Good for the Brain: Grilled chicken provides lean protein, which is essential for neurotransmitter production and overall brain function. Sweet potatoes are a great source of complex carbohydrates and antioxidants, which provide sustained energy and protect the brain. Broccoli is rich in vitamin K and other nutrients that support brain health.
• Macros:
  • Calories: 500
  • Protein: 30g
  • Carbs: 25g
  • Fat: 20g
  • Fiber: 5g

Evening Snack

Greek Yogurt with Chia Seeds

• Ingredients:
  • 1 cup plain Greek yogurt
  • 1 tablespoon chia seeds
  • A few drops of vanilla extract (optional)
• Why It’s Good for the Brain: Greek yogurt is an excellent source of protein and probiotics, which support gut health and indirectly benefit brain function. Chia seeds provide omega-3 fatty acids and fiber, which are essential for brain health and maintaining steady energy levels.
• Macros:
  • Calories: 200
  • Protein: 15g
  • Carbs: 5g
  • Fat: 10g
  • Fiber: 2g

Daily Total Macros

• Calories: 2000
• Protein: 75g
• Carbs: 80g
• Fat: 60g
• Fiber: 32g