Admittedly this diet may not be perfect as it is ever evolving based on new knowledge acquired through research. Having said that I have never been stronger, recovered more quickly or felt better. This has been working for me, through trial and error, find what works for you!
Oatmeal (1 cup) cooked in one part vanilla coconut milk (1 cup) and one part water (1 cup): Blueberries, banana, black raspberries, cinnamon, nutmeg and peanut butter (or alternative butter if you have peanut allergies). Put everything in a pan and cook between low and medium until desired viscosity is achieved.
Shake: Chocolate coconut milk, black and red raspberries, strawberries, blueberries, kale, carrots, flax seed, chia seed, cinnamon and peanut butter. Throw everything in a blender and mix to desired taste add or take away almost any fruit or vegetable (green leafy veggies like spinach are a great substitute for kale as spinach is relatively tasteless).
Water and organic tea
Quinoa, jasmine rice, refried beans (no added oils or lard), no salt added kidney beans (explore the world of beans if you don’t like kidney), fresh tomato, cilantro, green onions and lime juice. Seasoned with ground cumin, paprika, black pepper, and garlic powder. A touch of hot sauce is what I used to use but switched to dry seasonings.
Apple with peanut butter
Baked sweet potato and white potato either in slow cooker or oven. Seasoned with rosemary, pepper, paprika, cumin, chili powder and garlic powder
Oatmeal again (same recipe)