Migraine
Description
Most important nutrients: Vitamin B2, Vitamin D, Calcium, Magnesium, Omega-3 fatty acids
Most important foods: Fish
Avoidances: Adverse food reactions, Vasoactive amine, Salt, Excessive saturated fat
Migraine - Day 1
|
Breakfast
Snack
- Strawberry shake:
- 1 cup rice milk
- ½ cup strawberries
- 1 tbsp blackstrap molasses
Lunch
Dinner
|
Nutritional Profile
Calories |
2000 |
Calories from fat |
33% |
Fiber |
47grams |
Vitamin B2 |
152% |
Vitamin D |
110% |
Calcium |
106% |
Magnesium |
200% |
Omega-3 fatty acids |
5.6 grams |
|
Migraine - Day 2
|
Breakfast
Snack
- ½ cup trail mix:
- hazelnuts
- sunflower seeds
- figs
- 1 medium banana
Lunch
Dinner
|
Nutritional Profile
Calories |
1961 |
Calories from fat |
36% |
Fiber |
47 grams |
Vitamin B2 |
204% |
Vitamin D |
118% |
Calcium |
114% |
Magnesium |
268% |
Omega-3 fatty acids |
5.1 grams |
|
Migraine - Day 3
|
Breakfast
- 1½ cups millet porridge
- 1½ tbsp flax seed
- 1 tsp dried figs
- 1 medium pear
Snack
Lunch
- Salmon salad:
- 6 oz salmon
- 2 cup chopped turnip greens
- ¼ cup carrots
- 4 olives
- 2 tbsp sesame seeds
- Dressing:
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1 tbsp dill weed
Dinner
- 6 oz venison with 1 tbsp molasses glaze
- 1 cup yam
- 2 tbsp almonds
- 1½ cup cooked greens:
- collards
- chard
- 1 garlic clove
|
Nutritional Profile
Calories |
1941 |
Calories from fat |
29% |
Fiber |
40 grams |
Vitamin B2 |
265% |
Vitamin D |
248% |
Calcium |
101% |
Magnesium |
216% |
Omega-3 fatty acids |
7.2 grams |
|
Migraine - Day 4
|
Breakfast
- Breakfast shake:
- 12 oz goat milk
- 2 tbsp almond butter
- 1 banana
- 2 tbsp chopped dates
- 1 tsp flaxseed oil
Snack
Lunch
- 1 cup quinoa
- 1 cup black beans
- 1 cup cooked collard greens
- ¼ cup cooked leeks
- 1½ tbsp pumpkin seeds
Dinner
- 8 oz snapper
- 1/3 cup healthy sautéed mushrooms
- 1/3 cup onions
- 8 brussel sprouts
- 1 cup brown rice
- 1½ tbsp sesame seeds
- 1 tbsp scallions
|
Nutritional Profile
Calories |
1946 |
Calories from fat |
29% |
Fiber |
44grams |
Vitamin B2 |
199% |
Vitamin D |
67% |
Calcium |
128% |
Magnesium |
247% |
Omega-3 fatty acids |
4.4 grams |
|
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