The Optimum Health Meal Plan

Here at Virago, we believe that wellness is a way of life. We don't believe in extreme dieting for weight loss that you only do for a certain period of time. Health and fitness is a lifestyle that you must commit to fully. Which means you should be eating for long-term health. That's why we have put together the OH! (Optimum Health) Meal Plan. This meal plan includes only anti-inflammatory foods. Some of you may be thinking, "I don't have inflammation. Why do I need to eat this way?" However, the truth is that regardless of your age or gender, "chronic inflammation is the root cause of many serious illnesses -- including heart disease, many cancers, [rheumatoid arthritis], and Alzheimer's disease" (, 2016). Therefore, eating anti-inflammatory rich foods will help protect your body and prevent it from developing these types of illnesses later on in life, and lead you toward optimum health. If you already have one or more of these illnesses, the OH! meal plan can help you keep them under control.


  • Prevents: Osteoarthritis, rheumatoid arthritis, heart disease, Alzheimer's disease, Parkinson's disease + cancer
  • Slows the aging process by stabilizing blood sugar and increasing metabolism
  • Perk: Many people lose weight by only eating anti-inflammatory food
  • Provides you with vitamins, minerals, steady energy, fiber, essential fatty acids + protective phytonutrients.



  • Acai Berries
  • Apples
  • Artichoke
  • Arugula
  • Asparagus
  • Avocado
  • Bananas
  • Beets
  • Bell Peppers
  • Blackberries
  • Blueberries
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cantaloupe
  • Cauliflower
  • Celery
  • Cherries
  • Cranberries
  • Cucumbers
  • Grapefruit
  • Grapes
  • Kale
  • Kiwi
  • Lemon
  • Lemongrass
  • Lentils
  • Lettuce
  • Lime
  • Oranges
  • Pineapple
  • Pomegranate Seeds
  • Raspberries
  • Snow Peas
  • Spinach
  • Squash
  • Strawberries
  • Tomatoes
  • Watermelon
  • Zucchini

Healthy herbs + spices

  • Basil
  • Bay Leaf
  • Cardamom
  • Cayenne Pepper
  • Chives
  • Cilantro
  • Cinnamon
  • Cloves
  • Coriander
  • Cumin
  • Dill
  • Fennel
  • Garlic
  • Ginger
  • Horseradish
  • Mint
  • Nutmeg
  • Oregano
  • Paprika
  • Parsley
  • Pepper
  • Rosemary
  • Sage
  • Tarragon
  • Thyme
  • Turmeric


  • 100% Whole Wheat / 100% Whole Grain Bread
  • Whole Grain Corn
  • Whole Oats / Oatmeal
  • Brown Rice
  • Whole Rye
  • Whole Grain Barley
  • Wild Rice
  • Quinoa
  • 100% Whole Wheat Flour
  • Bulgur


  • ALCOHOL: One glass of Red Wine daily is OK.
  • SWEETS: Plain dark chocolate sparingly, unsweetened dried fruit and fruit sorbet is OK.
  • DRINKS: Drink A LOT of water. Infuse it with fresh fruit and herbs to add flavor. White, Green + Oolong Tea is OK. They are rich in antioxidants that fight cancer.
  • CAFFEINE: Limit intake of black tea + coffee - you should get energy naturally from getting an adequate amount of sleep, exercise and the foods you're eating.
  • Stay away from processed foods and fast food.


Lean protein

  • White Meat from Chicken or Turkey - Skinless
  • Grass Fed Beef - Cuts: Sirloin, Flank Steak, Rump Roast, Top Loin,
    Top Round + Extra Lean Ground Beef
  • Pork Center Loin, Tenderloin
  • Low Fat Dairy Products
  • Quinoa is a Low-fat Grain + Complete Protein
  • Beans
  • Legumes
  • Fish: Salmon, Halibut, Tilapia, Tuna, Sea Bass + Cod
  • Free Range Organic Eggs
  • Egg Whites
  • Nuts
  • Seeds - Hemp, Flax, etc.
  • Olive Oil
  • Avocado Oil

For convenience, download this page as a printable PDF below.

30 DaY OH! Meal Plan