Foundation Meal Plan is daily nutrition.

• Three daily meals, equaling 1800 calories.

• Two repeating meals, one rotating. 

• Designed to be a light, balanced day's meal suitable for most people. 

• Nutritionally dense, and diverse. 

• Tasty, not just health food. 

• Made from Midwest ingredients.

We started with Bryan's ideas, and made them more like us. We're a little less restrictive, and we like a little more variety. We also prefer local Midwest ingredients. Below is the basic standard for two of the three meals.

Seeds and Nuts Pudding

flax, chia, pistachio and hazelnut, blended with fruit
served with a spoon of Greek yogurt
topped with housemade chocolate, cinnamon blend, candied toasted oats

Vegetable Bowl

rotation of lentils and chickpeas
rotations of broccoli, cauliflower, kale, and brussels sprouts
mushrooms and garlic
dressed in olive oil, cider vinegar, and ginger

We'll keep an ongoing list of potential Third Meals. Consider the following parameters:

• It needs to be around 600 calories.

• It should have at least 20 grams of protein.

• It should be seasonal, or classic.

• It should be simple to heat up or assemble (if needed) and it should taste great.

Here's a few examples:

Beans and Barley Bowl

• local black and red beans over purple barley

• dressed in olive oil, turmeric, cumin, mustard, garlic and lemon

• avocado, yogurt, cheese, and hot sauce

Salad Nicoise

• bibb lettuces, dressed in olive oil and lemon

• boiled green beans, potato, and egg

• tuna and anchovy

Chicken Pita

• fresh sourdough pita

• roasted chicken thighs in herby yogurt

• cilantro, red onion, and arugula

Sockeye Poke

• alaskan sockeye salmon over sushi rice

• pickled ginger, seaweed salad, cucumber

• furikake, togarashi

It's got everything - some dairy, some meat, some allergens. It's not intended to be an exclusion-rich diet. It has an omnivore spirit.

We're happy to accommodate small substitutions, or requests like "meat-free." It's easy to omit the yogurt in the pudding; it's harder to omit all seeds and nuts.

Depending on your needs, you may prefer the custom route. If we can't do it here, we can do it there.