Sample Recovery Menu

Sample Recovery Menu

Set your body up for success with a high protein, moderate carb, low sugar diet in this acute recovery phase. Protein rich foods should be consumed at every meal along with a moderate portion of carbohydrates for energy. 

Keep in mind prescription pain medications may cause nausea and constipation. A small portion of easily digestible food (saltine crackers, applesauce) should be taken whenever pain medication is administered. High fiber foods along with plenty of water should also take priority to help maintain healthy bowel function.

See our sample menu below for a few days of ideas for simple and clean recovery eating

Day 1

Breakfast: Two scrambled eggs with spinach on whole grain toast. 

Side of blueberries

Lunch: Oven roasted sweet potato topped with goats cheese, walnuts, and mild salsa

Snack: Protein shake (or Boost/Ensure/Juven supplement to keep things simple)

Dinner: Grilled salmon with sliced avocado on top

Side of brown rice

Day 2

Breakfast: Oatmeal with nut butter mixed in, top with walnuts and a sprinkle of cinnamon 

Lunch: Spinach salad with goats cheese, blueberries, walnuts, dried cranberries. Top

with dressing of your choice (recommended balsamic vinegar)

Snack: Protein shake (or Boost/Ensure/Juven supplement)

Dinner: Shrimp tacos with quinoa pico de gallo, black beans, and sliced avocado. 

Top with mild salsa and plain greek yogurt (sour cream substitute)

Day 3

Breakfast: Avocado toast topped with goats cheese and an over easy egg

Lunch: Tuna salad sandwich, side of carrots and hummus  

Snack: Protein shake (or Boost/Ensure/Juven supplement)

Dinner: Chili made with tomatoes, peppers, onion, corn, and black beans. 

Top with low-fat plain Greek yogurt and quinoa for some added substance 

Day 4

Breakfast: Protein pancake/waffle topped with nut butter, side of berries 

Lunch: Mixed green salad topped with pulled chicken, goats cheese, blueberries, 

walnuts, and quinoa

Snack: Protein shake (or Boost/Ensure/Juven supplement)

Dinner: Chicken breast and brown rice with a side of sweet potato

Day 5

Breakfast: Plain Greek yogurt topped with mixed berries, honey, and a sprinkle of 


Lunch: Chicken, pesto, and quinoa wrap

Snack: Protein shake (or Boost/Ensure/Juven supplement)

Dinner:  Shrimp alfredo pasta with peas and mushrooms

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