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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

  • 1 cup fruit salad:
    • blueberries
    • raspberries

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

  • ½ papaya

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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