Dan’s “Down & Dirty” 4Leaf Meal Plans for Men


Simple, Easy, Healthy and Delicious

What more do you need? My good friend Dan Liese sent me a request yesterday. After responding to him, I decided to use his name in the title of this blog. He wrote:

Hi Jim, Can you recommend 1 or 2 (or max of 3) meals that when consumed daily would cover 100% of ALL the nutritional requirements I would need? The least amount the better—as I can’t cook to save myself and I want to make it as absolutely simple as possible. Thanks and keep up the blogging. Best, Dan

My friend Dan Liese, as he became the very first person to purchase a retail copy of our book -- Sept 2011

My Response. Hey Dan,  How many of Lisa’s recipes have you tried? Some of them, as you know, are pretty complicated for guys like us who’re not so handy in the kitchen.  Although I enjoy them immensely when at Lisa and Jason’s house, I haven’t prepared many of her recipes in my own galley—that’s sailor-speak for kitchen.

Like you, I prefer simplicity—and it doesn’t get any easier than my Sailors Super Lunch. If you’d like to stop by one day, I will show you how I make it and will make one for you. Here are my simple recommendations in response to your request:

1. Bowl of fruit in the early a.m. Breakfast in the garden…and other ideas for “4Leaf eating” You don’t need a recipe to slice up some fresh fruit in the a.m. But you are likely to get hungry again within a few hours.

2. Sailors Daily 4Leaf Oatmeal when you get hungry.  This continues to be my favorite meal of the day. No cooking involved; what could be simpler?

My Super Bowl Lunch---Wild rice, brown rice, black beans, red beans, celery, avocado broccoli, and shelled edamame---topped with a little Bragg's Liquid Amino Spray.

3. Sailors Super Bowl Sunday 4Leaf Lunch . This works equally as well for dinner. The basic rice/beans pre-cooked single portions remains the same; everything else changes with season and preference. Just last week, I realized that if I freeze 6 of the 7 single portions of rice & beans, then I remove one out of the freezer each day so that it is fully thawed (still smelling fresh) and ready for the next meal.

4. Brussels Sprouts. Try making up a batch of these once a week. Shawn’s 4Leaf Brussels Sprouts, a super healthy dish that everyone loves. Then add a few to your lunch, dinner or your meal-to-go.

5. Eating 4Leaf on the go. My Joseph’s (brand) Whole Wheat Pita Sailors Sandwich. Cut pita in half, making two pockets. Warm them, along with a big bowl of raw spinach in microwave for 30 seconds. Spread hummus on one side of each pita pocket. Fill halfway with spinach (squeeze some lime juice on top), add sliced avocado, olives, tomato and/or shelled edamame. Spray with Bragg’s Liquid Aminos, then fill with the remaining spinach.

This makes a very tasty and filling lunch with over 400 calories, and is real handy to eat on the train, plane, boat or the hiking trail. Note that this meal is a tad higher than 20% in fat due to the 1/4 avocado, three olives and a little store-bought hummus.

The emerging Lifestyle Choice of health-seeking people everywhere

The Bottom Line. There are probably at least 25 whole plant ingredients on the above list. The Tarahumara thrive on just THREE—corn, squash and beans. I have no doubt that I could eat NOTHING but food from this list of five items—for the rest of my life and would fare just fine. In fact, I’m betting that I would be eating a healthier diet than well over 99% of the people in this country. (I do take a B12 sublingual tablet, 2000 mcg. twice a week)

This stuff ain’t rocket science; but it does help to make it as simple and as EASY as possible. And it doesn’t get much simpler than the above list. Need a little variety in your diet? Take Marguerite out to dinner at the Water Street Cafe once a week and ask your server…

“What would Jim Hicks order tonight if he were here?”

Want to receive some occasional special news from us? You may wish to join our periodic mailing list. Also, for help in your own quest to take charge of your health, you might find some useful information at our 4-Leaf page.

If you’d like to order our book on Amazon,  visit our BookStore now.

J. Morris Hicks, working daily to promote health, hope and harmony on planet Earth.

And if you like what 4Leaf eating is doing for you and your family, you might enjoy visiting our new “4Leaf Gear” store. From the seaside village of Stonington, Connecticut – Be well and have a great day.

—J. Morris Hicks…blogging daily at HealthyEatingHealthyWorld.com

SHARE and rate this post below…One more thing, occasionally an unauthorized ad may appear beneath a blog post. It is controlled by WordPress (a totally free hosting service). I do not approve or personally benefit whatsoever from any ad that might ever appear on this site. I apologize and urge you to please disregard.

J. Morris Hicks -- Member of the Board of Directors -- Click image to visit the foundation website.

About J. Morris Hicks

A former strategic management consultant and senior corporate executive with Ralph Lauren in New York, J. Morris Hicks has always focused on the "big picture" when analyzing any issue. In 2002, after becoming curious about our "optimal diet," he began a study of what we eat from a global perspective ---- discovering many startling issues and opportunities along the way. In addition to an MBA and a BS in Industrial Engineering, he holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies, where he has also been a member of the board of directors since 2012. Having concluded that our food choices hold the key to the sustainability of our civilization, he has made this his #1 priority---exploring all avenues for influencing humans everywhere to move back to the natural plant-based diet for our species.
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One Response to Dan’s “Down & Dirty” 4Leaf Meal Plans for Men

  1. Jim
    thanks for the help and support and keep building the train of followers who are creating a healthy lifestyle by eating themselves “OUT OF” heart disease, cancer, diabetes and doctors bills and say NO to Nursing homes and YES to enjoying grand kids and great grand kids.
    Your buddy on the shoreline Dan
    http://www.WesterlySeaSide.com

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