7-Day Lutein Eye Health Plan
Protocol Objectives
Dark Greens
Kale, spinach, and chard are the absolute highest sources. Cooked greens condense the volume.
Egg Yolks
While greens have more lutein, the lutein in egg yolks is highly bioavailable due to the fat content.
Pistachios
The only nut with significant lutein levels.
Corn & Peppers
Yellow/Orange vegetables provide lutein and zeaxanthin.
Day 1 Kale Loading
Breakfast
Kale Smoothie
Blend it in.
Lunch
Kale Salad
Massaged.
Dinner
Kale Chips & Burger
Baked kale.
Day 2 Spinach
Breakfast
Spinach Omelet
Greens + Eggs.
Lunch
Spinach Salad
Fresh.
Dinner
Creamed Spinach
Cooked down.
Day 3 Eggs
Breakfast
3 Hard Boiled Eggs
Yolks.
Lunch
Quiche
Egg pie.
Dinner
Steak & Eggs
Breakfast for dinner.
Day 4 Pistachios
Breakfast
Yogurt & Pistachios
Green nuts.
Lunch
Pistachio Crusted Chicken
Breading.
Dinner
Zucchini Noodles
Green veg.
Day 5 Corn
Breakfast
Corn Fritters
Yellow pigment.
Lunch
Corn Chowder
Soup.
Dinner
Tacos (Corn Tortilla)
Maize.
Day 6 Variety
Breakfast
Avocado Toast
Green fruit.
Lunch
Broccoli Soup
Green veg.
Dinner
Peas & Salmon
Peas have lutein.
Day 7 Maintenance
Breakfast
Green Juice
Liquid greens.
Lunch
Cobb Salad
Greens/Eggs.
Dinner
Stir-Fry
Mixed veg.
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Fat Required
Like other carotenoids, lutein needs fat. Fat-free dressing on a spinach salad makes the lutein useless.
Scientific References:
1. Eisenhauer, B., et al. (2017). 'Lutein and Zeaxanthin—Food Sources, Bioavailability... and Health Effects.' Nutrients.
1. Eisenhauer, B., et al. (2017). 'Lutein and Zeaxanthin—Food Sources, Bioavailability... and Health Effects.' Nutrients.