HEALTHY FASTER FOOD
by Dr. Lawrence Wilson
© June 2025, LD Wilson Consultants, Inc.
I. INTRODUCTION
Many people like food that is easy to prepare. However, it is imperative to eat the right foods every day to nourish the body. This article discusses healthy ways to solve this problem, which must be solved by everyone who wants excellent health.
II. FASTER FOOD SUGGESTIONS
PROTEINS NEEDING NO PREPARATION
One or two cans of sardines (up to 4-5 cans per week). This is one of the most healthful foods available! They also require no preparation and can be eaten right out of the can. Excellent brands are King Oscar and Seasons. The sardines are in olive oil.
We recommend removing the spine and liver from the King Oscar brand and we remove any dark area from both brands because these are toxic. It slows down eating, but is cleaner.
If you don’t like the taste, try different brands or add a little sea salt or other condiment.
Herring – Canned is okay. Supermarkets also sell it pickled, ideally in dill marinade. Herring is a small fish that is tasty and nutritious and not too high in mercury because it is small. Portion size is about 4 to 5 ounces. Proteins are not enough of a meal by themselves. Always also eat cooked vegetables and blue corn chips with every meal.
Goat cheese. This is another excellent protein food that needs no preparation. The markets sell different brands and different kinds of goat cheese. We particularly like one from the health food store called BellaCapra Monterrey Jacques goat cheese. A good portion is to eat about 5 ounces at a meal.
Buy a cooked chicken at the market. This is sold warm and ready to eat. Caution: Do not eat the skin if the chicken is roasted. The skin is toxic!
Hummus. This is a very tasty combination of cooked garbanzo beans and sesame tahini, often with some garlic and lemon. It is a spread that is quite delicious and nutritious. Eat on blue corn chips, another excellent food.
Several tablespoons of toasted almond butter on blue corn chips. This is also extremely nutritious, needed for health, and requires no preparation.
Split pea soup, Beef Pot Roast or a thick bean soup such as black bean soup. The easiest way to have this is to buy it in a can. Canned food is not ideal. However, these foods in cans are quite good, very tasty, and need no preparation. We prefer the organic brands in the store such as Pacific, Annie's and another good brand of canned food is Progresso.
Beef, turkey or lamb jerky. This is more of a snack, but it can be a very healthy snack, requires no preparation, and keeps well. Look for jerky that does not have many chemical additives in it. While you can buy it at any convenience store, that found in the markets or health food stores is probably purer, with less sugar and chemicals in it. Some people offer it homemade via the internet without chemical preservatives, which would be best.
PROTEINS THAT REQUIRE A LITTLE PREPARATION
Two or three soft-boiled or poached eggs. These are excellent at home, since they need cooking. Cooking time is under 5 minutes in both cases. Egg rules are: Men can have up to 8 eggs per week. Women can have up to 6 eggs per week. If you eat more, they leave a toxin in the liver. Also, do not hard boil eggs or eat eggs hard in any way such as quiche. Always eat eggs soft-cooked with the yolks runny.
Chicken wings. These are very tasty, and an excellent food. They also cook very fast because they are small. Put three or four wings in a pot with some water and bring the water to a boil. Turn down the flame when the water boils and cook for about 20-30 minutes. When cooked, add sea salt and a little spice, if you wish. Caution: Do not bake or roast. It is better to cook with water, either steam or pressure cooking chicken wings for 2 minutes if you are in a hurry.
Other chicken parts, such as thighs and legs. These are also excellent. We cut them up into small pieces and then cook them in a little boiling water just until the pinkish meat turns whitish. We don't recommend chicken breast meat – it is too lean with not enough fat on it for optimum health.
Ground turkey or perhaps a little ground beef. We recommend making these into patties and cooking them very fast on both sides in a little boiling water. Caution: Do not overcook meats. The meat should be soft and juicy inside and almost raw inside.
Lamb – either ground lamb or lamb chops. These are an excellent food in moderation. Ground lamb can be made into patties and cooked very quickly on both sides in a little boiling water. It should be red and juicy inside. Do not overcook meats.
Lamb chops can be cooked in a little water or in a toaster over, though it makes a mess unless you wrap the lamb in parchment paper so it doesn't splatter all over. Caution: try to find loose lamb chops, rather than in a sealed, shrink-wrapped package. Loose-wrapped is better. Also, eat red meats such as lamb and beef only three to four times weekly. More is too high in iron.
AVOID all pig products and most prepared meats such as bologna and salami. Too many chemicals. However, some corned beef is a good food and requires no preparation.
VEGETABLES
These are a very, very important food for everyone at this time. RULES: Do not skip vegetables. Eat many kinds of cooked vegetables. Particularly good are all types of onions, carrots, daikon, rutabaga, green beans, red cabbage, caulifower, brocollini, Brussels sprouts, and a little golden beets, ginger, and celery. The very best is to eat 10 or more kinds of the preferred, cooked vegetables with each meal. This takes a little more time to buy and chop up, but it is best.
Cautions: Do not eat salads or raw vegetables. While a little is okay, they are not well-absorbed when raw. Better to cook them. Canned vegetables are not best, but are much better than no vegetables. We do not recommend frozen vegetables. They don't test well. Be sure to eat cooked vegetables with every meal. Eat three meals every day and do not skip meals! Chew thoroughly.
Cook in a pot with a little water in the bottom. Caution: don't cook in a lot of water unless you will drink the water. Also, do not use microwave ovens. They damage food and give off harmful radiation.
Toppings. Cooked right, they are delicious. If you don’t want to eat them plain, top them off with sea salt, some grated goat cheese, butter, or mild herbs such as rosemary, oregano, thyme, curry powder, turmeric, a little cayenne pepper or others.
To save time when you buy vegetables, wash them off with water when you buy them, and put them in the refrigerator in the original vegetable bags if they are not dirty. This will save time when you want to cook the vegetables.
Leftovers. Leftovers are not ideal. Try to have everything fresh. If you have leftovers, eat them within one day and not more.
Cooked vegetable salad. Cook a large quantity of steamed vegetables. Place in the refrigerator. Then when you want a salad, just take out some of the cold steamed vegetables. Perhaps chop them up more finely, and if you wish add some blue corn tortilla chips, grated cheese, leftover pieces of chicken, some sardines, or a salad dressing. The toppings are not necessary, if you don’t mind a plain meal, and they make the meal more complex to digest for most people.
A good rule of eating is to eat protein first, then vegetables and then a starch.
GRAINS
Today everyone needs blue corn chips. We know this sounds strange, but it works. These need no preparation and are very tasty. They are also an excellent source of calories.
We know they seem salty and greasy, but they contain many nutrients needed today. They are much, much better than eating bread, rice, potatoes, and most other grain foods. Eat them as part of your meal, not as a snack.
Oatmeal or millet. These are other excellent grain foods. They need to be cooked, but it is not difficult to cook them. Millet cooks in 8 minutes in a pressure cooker with about two times as much water as millet. Oats cook best in a regular pot with about twice as much water as oatmeal and cook for about 10-15 minutes. We like Old Fashioned Quaker Oats and preferably organic millet, which is not easy to find in stores and needs to be ordered online.
AVOID breads, white rice, and most pasta and baked products. Occasional spaghetti or other pasta is okay, but not as good as blue corn chips at every meal.
OTHER EXCELLENT FOODS
Drink water. Everyone has to drink plenty of water – about 3 quarts or 3 liters daily for adults. Without enough water, your body will not detoxify and it wrecks the kidneys.
Spring or carbon-filtered tap water are usually best. Caution. Do not drink reverse osmosis (so-called drinking water) or distilled water because they are low in minerals. Adding minerals to these waters does not work well.
Do not drink with meals. Wait an hour after the meal or drink before your meal. Otherwise you dilute your stomach acid.
Vitamins/mins – zinc. Kelp, calcium and magnesium. Everyone, NO EXCEPTIONS, needs at least a few supplements. Everyone needs zinc (20-80 mg daily) and kelp (2000 or more mg daily), for starters. Another basic one today is calcium (600-700 mg daily) and magnesium (300-400 mg daily). Ideally, take supplements with each meal.
TMG. Another excellent supplement for everyone is trimethylglycine or TMG about 1000 mg daily for women and 3000 mg daily for men. It is a powerful detoxifier.
Other. A multi-vitamin/mineral supplement for your metabolic type is also good. So is a digestive aid with ox bile and pancreatin.
A cup of coffee is fine. A cup or two of tea is also okay, but don't drink more coffee or tea than this. Many people get diabetes from drinking a lot of coffee. The cause is chronic dehydration and this will increase your blood sugar level.
10-12 ounces of carrot juice, perhaps with a few greens thrown in. The best is to make it fresh, but you can buy it at the supermarket. Only have 10-12 ounces at a serving. Also, do not eat when you drink anything. First drink and then wait 10 minutes before eating other food.
OCCASIONAL SNACKS
A bag of plain popcorn, preferably organically grown. This is not a bad snack or can even be used as a small meal.
FOODS TO AVOID COMPLETELY
No fruit, except a few black olives a week. Unfortunately, fruit is not a healthy food today. It picks up a lot of toxic potassium, is too high in sugar, and has other problems. For details, read Fruit-Eating.
No juices except carrot juice. These are too high in sugar. This includes no coconut water.
No bigger fish. These are all too high in mercury today. It is a shame and a crime, but we would avoid all but the small fish such as sardines, smelt, and herring.
No pig products. This includes pork, ham, bacon, and lard. Stay away. They are unclean. In our experience, all have parasites, even if well-cooked.
Shellfish. These are more toxic foods, such as shrimp, crabs, lobster, scallops, and eel.
All white flour, white sugar, white rice and all table salt. These are complete junk. It is sad and it is a crime, but it is true.
All “foods” that are mainly chemicals. They include creamer, most cheese, and others. Chemicals are not food.
1. Keep the ingredients on hand. This way you will never be without plenty of options and tempted to go to a restaurant.
2. Have the right cooking utensils handy such as a good pot and better (much faster) is a pressure cooker.
3. Relax at home and know that you are feeding yourself much better with the meals above than you can at most any restaurant.
4. AVOID all fast food restaurants. Their food is not good quality, no matter how it tastes or looks.
1. Preferably eat at East Indian, Chinese Vietnamese or Thai restaurants. These usually prepare vegetables and meats fresh, and offer a lot of cooked vegetable dishes. You can go to other types of restaurants, but only if they serve plenty of fresh vegetables, along with fresh meats and eggs so that you can obtain the right foods.
2. Restaurants need to look clean.
3. Only go to a restaurant that has a quiet, relaxed atmosphere.
4. Order more cooked vegetables, instead of bread or potatoes, for example. Most restaurants are happy to accommodate their customers, but you must ask for what you want.
Do not drink with meals, except enough to take vitamins.
WHAT ABOUT STANDARD FAST FOOD RESTAURANTS?
STAY AWAY. The problems with fast food restaurants include:
1. Poor food choices. You often cannot get the right foods that we all need such as fresh, organic, cooked vegetables, whole grains but not wheat, lamb but not pork or ham, real fresh chicken or turkey, soft-cooked eggs, cans of sardines, blue corn chips, and sea salt rather than table salt.
2. Very cheap, and poor quality ingredients. This is true of almost all fast foods, and fast food places. It is just too tempting for them to cut corners to save a nickel here and there so they do it. The oils are not as fresh, the herbs are old, the meat is sometimes questionable, and the cheese is usually fake. Even the milkshakes are mainly chemicals.
3. Hundreds of chemical additives hidden in the food such as MSG and many others. This is a serious problem that may not be obvious because they are experts at doctoring up and flavoring the food to make it appear and taste fresh and wholesome.
4. Cutting corners to save time on cooking and preparation. Food is partially cooked miles away in most cases, and then reheated in microwave ovens, thawed and refrozen, and other unhealthy practices are used to save time and money.
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