Two Weeks Meal Plan – B. Noland

Clinical Overview & Nutritional Priorities

Patient profile:

• 45-year-old male

• Height: 73 inches (6’1″) | Weight: 134.4 lbs

• BMI: approximately 17.7 — significantly underweight

• Tachycardia (resting heart rate concern)

• Low muscle mass

• Omega-6:3 ratio: 7.6:1 (target: ideally 4:1 or lower)

• AA:EPA ratio: 11.1:1 (elevated — indicating systemic inflammation risk)

Key Nutritional Goals I’ve Built Into This Plan

1. Correct the Omega-6:3 imbalance (most urgent)

• Aggressively increase ALA omega-3 via flaxseed, chia, hemp, perilla oil, flaxseed oil

• Avoid all high omega-6 oils (already excluded)

• Please strongly consider an algal EPA/DHA supplement clinically to directly address the AA:EPA ratio

2. Caloric density (weight gain focus)

• Higher-calorie, nutrient-dense meals at breakfast and lunch

• Light but still nourishing dinners

• Include calorie-dense plant foods: avocado, coconut milk, tahini, legumes, whole grains

3. Support heart health (tachycardia)

• Magnesium-rich foods (helps regulate heart rhythm)

• Potassium-rich foods (banana, legumes, sweet potato)

• Anti-inflammatory omega-3s

• Minimize stimulants; no caffeine mentioned but worth discussing clinically

4. Support muscle mass recovery

• Adequate plant-based sources at each meal

• Calorie surplus is the primary driver here

5. Minerals & vitamins

• Magnesium, potassium, calcium, zinc, iron

• Vitamins B12, D, C, K

• B12 and vitamin D supplementation strongly recommended

6. Minimal vegetable prep

• Focus on: baby spinach (no prep), cherry tomatoes, cucumber, canned/cooked legumes, frozen vegetables (broccoli, peas, edamame), avocado, pre-washed greens

Approved Oils

Oil Use Coconut oil Cooking, sautéing Flaxseed oil Dressings, finishing (never heat) Chia seed oil Dressings, finishing (never heat) Korean perilla oil Dressings, finishing, light drizzle

Daily Omega-3 Non-Negotiables (every single day)

• 1–2 Tbsp ground flaxseed — stir into oats, smoothies, or rice

• 1–2 Tbsp chia seeds — pudding, smoothies, or stirred into meals

• 2 Tbsp hemp seeds — sprinkle on any meal

• 1 tsp flaxseed oil or perilla oil — as finishing drizzle on lunch or dinner

• These are the most powerful dietary tools to begin correcting his 7.6:1 omega-6:3 ratio

WEEK 1

Day 1

Breakfast (calorie-dense)

• Large smoothie bowl

  • Frozen banana (2), frozen mango, full-fat coconut milk (½ cup), baby spinach (handful — no prep)

  • 2 Tbsp ground flaxseed + 2 Tbsp chia seeds + 2 Tbsp hemp seeds

  • Topped with granola and sliced banana

  • Drizzle of chia seed oil on top

Why it matters: This breakfast alone delivers a powerful omega-3 dose, potassium for heart rhythm support, magnesium, and significant calories for weight gain.

Lunch (main meal)

• Brown rice bowl

  • Brown rice (large portion — 1.5 cups cooked)

  • Black beans (seasoned with cumin, garlic powder — minimal prep)

  • Sliced avocado

  • Cherry tomatoes (no prep — just halve)

  • Baby spinach leaves (no cooking needed)

  • Dressing: 1 tsp flaxseed oil + lemon juice + garlic + herbs

Why it matters: Brown rice and black beans together provide magnesium, zinc, iron, and a full range of amino acids. Avocado adds potassium and healthy calories.

Dinner (light)

• Warm lentil soup (use canned or pre-cooked lentils — minimal prep)

  • Canned lentils, vegetable broth, cumin, garlic, onion powder

  • Stir in baby spinach at the end (wilts in 1 minute)

  • Drizzle of perilla oil before serving

• Small portion of brown rice

Day 2

Breakfast

• Overnight oats (prepared night before — zero morning prep)

  • Rolled oats, full-fat coconut milk + plant milk

  • 2 Tbsp chia seeds + 1 Tbsp ground flaxseed

  • Sliced banana, blueberries, maple syrup

  • 2 Tbsp hemp seeds on top

  • Drizzle of chia seed oil

Why it matters: Overnight oats are calorie-dense, omega-3-rich, and require virtually no morning preparation.

Lunch

• Avocado and chickpea rice bowl

  • White or brown rice (large portion)

  • Canned chickpeas (rinse and use — no cooking)

  • Sliced avocado (1 whole)

  • Cherry tomatoes

  • Sliced cucumber

  • Dressing: perilla oil + lemon + garlic powder + salt

Dinner (light)

• Miso soup with tofu and wakame

  • Miso paste dissolved in hot water, silken tofu cubes, seaweed

  • Baby spinach wilted in

  • Drizzle of flaxseed oil after

• Small bowl of rice

Day 3

Breakfast

• Large green smoothie (high calorie)

  • 2 frozen bananas, frozen pineapple, full-fat coconut milk

  • Baby spinach (no prep)

  • 2 Tbsp ground flaxseed + 2 Tbsp hemp seeds + 1 Tbsp chia seeds

  • 2 Tbsp tahini (adds calcium and calories)

Why it matters: Tahini is an exceptional source of calcium, magnesium, and healthy fat — very important for his bone and muscle health.

Lunch

• Whole grain wrap (large)

  • Whole grain tortilla (2 wraps)

  • Hummus (generous layer)

  • Sliced avocado

  • Baby spinach, sliced cucumber, cherry tomatoes

  • Canned black beans (rinsed)

  • Drizzle of perilla oil inside wrap

Dinner (light)

• Warm tomato and white bean soup

  • Canned diced tomatoes + canned white beans + vegetable broth

  • Garlic powder, herbs, salt

  • Drizzle of flaxseed oil after cooking

• Small piece of whole grain bread

Day 4

Breakfast

• Chia pudding (made night before)

  • 4 Tbsp chia seeds in full-fat coconut milk overnight

  • Topped with mango, banana, granola, hemp seeds

  • Drizzle of chia seed oil

Lunch

• Black bean and rice power bowl

  • Large portion of rice

  • Canned black beans (seasoned with cumin, garlic)

  • Avocado slices

  • Baby spinach

  • Sliced cucumber and cherry tomatoes

  • Dressing: flaxseed oil + balsamic vinegar + lemon

Why it matters: Black beans are one of the richest plant sources of magnesium — directly supporting heart rhythm regulation in tachycardia.

Dinner (light)

• Frozen edamame (boil from frozen — minimal prep) with sea salt

• Small bowl of miso broth with tofu

• Drizzle of perilla oil on edamame

Day 5

Breakfast

• Large oatmeal bowl (cooked with full-fat coconut milk for extra calories)

  • 1.5 cups oats

  • 2 Tbsp ground flaxseed + 2 Tbsp chia seeds + 2 Tbsp hemp seeds

  • Topped with peanut butter (2 Tbsp), sliced banana, and berries

  • Drizzle of chia seed oil

Why it matters: Peanut butter is calorie-dense and rich in magnesium and potassium — excellent for heart support and weight gain.

Lunch

• Lentil and avocado rice bowl

  • Brown rice (large serving)

  • Canned or pre-cooked lentils

  • Sliced avocado

  • Baby spinach (no cooking — just lay on warm rice)

  • Cherry tomatoes

  • Dressing: perilla oil + lemon + herbs

Dinner (light)

• Warm vegetable broth with baby spinach and white beans

  • Vegetable broth, canned white beans, baby spinach stirred in

  • Garlic powder, herbs

  • Drizzle of flaxseed oil

• Small portion of rice

Day 6

Breakfast

• Smoothie (extra large — 700–800 ml)

  • 2 bananas, frozen mango, frozen blueberries

  • Full-fat coconut milk

  • 2 Tbsp ground flaxseed + 2 Tbsp hemp seeds + 1 Tbsp chia seeds

  • 2 Tbsp almond or peanut butter

  • Splash of plant milk

Lunch

• Chickpea and avocado smash on whole grain bread

  • 2–3 thick slices of whole grain bread

  • Mashed chickpeas + mashed avocado + lemon + salt + garlic powder

  • Cherry tomatoes and cucumber slices on side

  • Baby spinach

  • Drizzle of flaxseed oil

Dinner (light)

• Simple black bean soup (canned black beans + vegetable broth + cumin)

  • Barely any prep — just blend or serve chunky

  • Drizzle of perilla oil

• Small piece of whole grain bread

Day 7

Breakfast

• Overnight chia and oat combo

  • Oats + chia seeds + coconut milk — soaked overnight

  • Top with kiwi, mango, banana, and hemp seeds

  • Maple syrup drizzle

  • 1 tsp chia seed oil drizzled on top

Lunch

• Large coconut rice and black bean bowl

  • Rice cooked in coconut milk (adds flavor and calories)

  • Canned black beans

  • Frozen corn (thawed — no cooking needed)

  • Sliced avocado

  • Cherry tomatoes, baby spinach

  • Dressing: perilla oil + lime + cumin

Why it matters: Cooking rice in coconut milk significantly increases caloric density — ideal for his weight gain goal.

Dinner (light)

• Warm lentil and tomato broth

  • Canned lentils, canned diced tomatoes, vegetable broth, garlic powder

  • Baby spinach stirred in

  • Drizzle of flaxseed oil

• Small portion of rice

WEEK 2

Day 8

Breakfast

• High-calorie green smoothie

  • 2 frozen bananas, frozen mango, full-fat coconut milk

  • Baby spinach

  • 2 Tbsp ground flaxseed + 2 Tbsp hemp seeds + 1 Tbsp chia seeds

  • 2 Tbsp tahini

  • Topped with granola

Lunch

• Brown rice and lentil bowl

  • Large portion brown rice

  • Canned or pre-cooked lentils

  • Sliced avocado (1 whole)

  • Sliced cucumber, cherry tomatoes, baby spinach

  • Dressing: flaxseed oil + lemon + garlic + herbs

Dinner (light)

• Miso broth with silken tofu

  • Tofu cubes, miso paste, hot water, seaweed

  • Baby spinach wilted in

  • Drizzle of perilla oil

• Small bowl of rice

Day 9

Breakfast

• Large chia pudding bowl

  • 4 Tbsp chia seeds in full-fat coconut milk

  • Topped with banana, strawberries, granola, hemp seeds

  • Drizzle of chia seed oil

Lunch

• Whole grain pasta bowl (large portion)

  • Whole grain pasta

  • Canned white beans stirred into warm pasta

  • Baby spinach (wilted by warm pasta)

  • Cherry tomatoes (halved — no cooking)

  • Dressing: perilla oil + lemon + garlic powder + herbs

Why it matters: Pasta is calorie-dense and easy to prepare. White beans add iron, magnesium, and calcium with zero prep when canned.

Dinner (light)

• Warm chickpea and tomato broth

  • Canned chickpeas + canned tomatoes + vegetable broth

  • Cumin, garlic powder, herbs

  • Drizzle of flaxseed oil

• Small portion of whole grain bread

Day 10

Breakfast

• Oatmeal cooked in coconut milk

  • 1.5 cups oats

  • 2 Tbsp chia seeds + 2 Tbsp ground flaxseed + 2 Tbsp hemp seeds

  • Topped with peanut butter, sliced banana, blueberries

  • Drizzle of perilla oil

Lunch

• Coconut milk rice bowl

  • Rice cooked in coconut milk

  • Black beans (canned, seasoned)

  • Sliced avocado

  • Baby spinach, cherry tomatoes

  • Frozen edamame (thawed)

  • Dressing: flaxseed oil + lime juice + herbs

Dinner (light)

• Simple lentil soup with baby spinach

  • Canned lentils, vegetable broth, garlic powder, cumin

  • Stir in baby spinach

  • Drizzle of chia seed oil

• Small piece of whole grain bread

Day 11

Breakfast

• Extra large smoothie

  • 2 bananas, frozen berries, frozen mango

  • Full-fat coconut milk + plant milk

  • 2 Tbsp hemp seeds + 2 Tbsp ground flaxseed + 1 Tbsp chia seeds

  • 2 Tbsp tahini or peanut butter

Lunch

• Hummus and avocado rice bowl

  • Brown rice (large serving)

  • A generous scoop of hummus

  • Sliced avocado (1 whole)

  • Canned chickpeas

  • Cherry tomatoes, cucumber, baby spinach

  • Dressing: perilla oil + lemon + herbs

Dinner (light)

• Warm white bean and tomato soup

  • Canned white beans + canned tomatoes + vegetable broth

  • Garlic powder, basil, oregano

  • Drizzle of flaxseed oil

• Small portion of rice

Day 12

Breakfast

• Chia and coconut pudding (made the night before — zero morning prep)
  • 4 Tbsp chia seeds soaked overnight in full-fat coconut milk
  • Topped with sliced kiwi, fresh mango chunks, granola, and 2 Tbsp hemp seeds
  • Drizzle of chia seed oil and a touch of maple syrup

Why it matters: Full-fat coconut milk adds significant calories for his weight gain goal. Chia seeds alone provide one of the highest ALA omega-3 concentrations per gram of any plant food — directly working to correct his 7.6:1 omega-6:3 ratio.

Lunch (main meal)

• Black bean and avocado whole grain wrap (2 large wraps)
  • Whole grain tortillas
  • Canned black beans (rinsed and lightly seasoned with cumin and garlic powder — no cooking needed)
  • 1 whole avocado, sliced
  • Baby spinach (no prep — just open bag)
  • Cherry tomatoes (halved — 30 seconds prep)
  • Sliced cucumber
  • Drizzle of perilla oil inside each wrap before rolling

Why it matters: Black beans are outstanding for magnesium and potassium — two minerals that directly support heart rhythm regulation and are critical for his tachycardia. Perilla oil is one of the richest plant-based sources of ALA omega-3 at approximately 60% ALA content.

Dinner (light)

• Miso soup with edamame and silken tofu
  • Miso paste dissolved in hot water (no cooking — just boiling water)
  • Silken tofu cubes (no pressing or cooking needed)
  • Frozen edamame (thawed in warm water — 5 minutes, no cooking)
  • Baby spinach wilted in the hot broth
  • Drizzle of flaxseed oil after serving (never heat flaxseed oil)
• Small bowl of brown rice on the side

Why it matters: Miso provides beneficial probiotics for gut health. Edamame delivers magnesium, potassium, and iron with virtually no preparation. Silken tofu requires zero prep and adds calcium.

Day 13

Breakfast

• Extra large power smoothie (aim for 700–800 ml)
  • 2 frozen bananas
  • 1 cup frozen mango
  • ½ cup full-fat coconut milk
  • ½ cup fortified oat or soy milk
  • 2 Tbsp ground flaxseed
  • 2 Tbsp hemp seeds
  • 1 Tbsp chia seeds
  • 2 Tbsp tahini (calcium, magnesium, healthy fat, and significant calories)
  • Baby spinach (large handful — no prep)
  • Optional: 1 Tbsp peanut butter for extra calories

Why it matters: This single smoothie can deliver 600–750 calories, a powerful omega-3 dose from flax, hemp, and chia, and significant magnesium and potassium from banana and tahini — supporting both weight gain and tachycardia management simultaneously.

Lunch (main meal)

• Coconut rice and lentil power bowl
  • Rice cooked in full-fat coconut milk (1.5 cups cooked — cook extra for easy dinner or next day)
  • Canned green or brown lentils (rinsed — no cooking needed)
  • 1 whole avocado, sliced
  • Baby spinach (laid directly on warm rice — wilts naturally with no extra cooking)
  • Cherry tomatoes (halved)
  • 2 Tbsp hemp seeds sprinkled on top
  • Dressing: 1 tsp flaxseed oil + lemon juice + garlic powder + herbs + pinch of salt

Why it matters: Cooking rice in coconut milk is one of the easiest ways to dramatically increase caloric density — adding approximately 150–200 extra calories with zero extra effort. Lentils are among the best plant sources of iron and folate, supporting red blood cell health and energy.

Dinner (light)

• Warm white bean and tomato broth
  • Canned white beans (rinsed) + canned diced tomatoes + vegetable broth
  • Garlic powder, dried basil, dried oregano, pinch of salt
  • Simmered gently for 10 minutes (barely any prep or effort)
  • Baby spinach stirred in for the last 1 minute
  • Drizzle of perilla oil before serving
• Small portion of coconut rice (leftover from lunch)

Why it matters: White beans are one of the highest plant sources of potassium — a key mineral for heart rhythm support. This light but nourishing dinner supports digestion and restful sleep without overloading his system.

Day 14 (Final day — celebration of progress!)

Breakfast

• Overnight oats supreme (prepared the evening before)
  • 1.5 cups rolled oats
  • Full-fat coconut milk + fortified plant milk (mixed)
  • 2 Tbsp chia seeds
  • 2 Tbsp ground flaxseed
  • 2 Tbsp hemp seeds
  • 1 Tbsp peanut or almond butter stirred in
  • Topped in the morning with: sliced banana, fresh berries, granola
  • Drizzle of chia seed oil and maple syrup

Why it matters: By Day 14, this breakfast routine should feel natural and effortless. It delivers a consistent daily omega-3 dose that — combined with perilla and flaxseed oils throughout the day — will meaningfully begin shifting his omega-6:3 ratio downward over weeks of consistent intake.

Lunch (main meal — final celebration bowl)

• Ultimate plant-based mineral and omega-3 bowl
  • Base: large portion of coconut milk rice
  • Canned black beans (seasoned with cumin, garlic powder, pinch of cayenne)
  • 1 whole avocado, sliced
  • Canned chickpeas (rinsed — no cooking)
  • Baby spinach (raw, on top of warm rice)
  • Cherry tomatoes (halved)
  • Sliced cucumber
  • Frozen edamame (thawed)
  • 2 Tbsp hemp seeds sprinkled generously on top
  • Dressing: 1 tsp perilla oil + 1 tsp flaxseed oil + lemon juice + garlic powder + herbs + balsamic vinegar

Why it matters: This final bowl brings together every key element of the plan — omega-3 oils, magnesium-rich black beans, anti-inflammatory avocado, potassium from edamame, iron from spinach and chickpeas, and vitamin C from tomatoes to enhance iron absorption. A complete, powerful, minimal-prep meal.

Dinner (light)

• Simple avocado and tofu miso bowl
  • Miso broth (miso paste + hot water)
  • Silken tofu cubes
  • ½ avocado sliced on the side
  • Baby spinach wilted in hot broth
  • Drizzle of flaxseed oil after serving
• Small bowl of leftover rice

Why it matters: Ending the two weeks with a light, anti-inflammatory, omega-3-rich dinner supports good sleep, gentle digestion, and gives his body the best overnight environment for recovery and muscle repair.

Two-Week Clinical Summary for Your Patient

Strong Clinical Recommendations to Consider

1. Algal oil EPA/DHA supplement — This is the most direct way to address the AA:EPA ratio of 11.1:1. Diet alone (ALA sources) may not be sufficient to correct this quickly enough.
2. Vitamin B12 supplement — Essential on a fully plant-based diet, especially relevant to nerve health and energy.
3. Magnesium supplement — Given his tachycardia, a clinically appropriate magnesium glycinate dose may be worth considering alongside dietary sources. – Magnesium Threonate Gummies
4. Regular weight monitoring — Reassess weight every 2–4 weeks. If weight gain is insufficient, increase coconut milk, avocado, and tahini portions further.