Founder Fuel: LOTSWS Green Repair Plate (Salmon, Greens & Cottage Core)

This lunch is a Marty Inner Soil Scale™ Gold Tier meal with a perfect 25/25 score. Built from arugula, turnip greens, avocado, broccoli, salmon, cottage cheese and targeted LOTSWS powders, this plate is designed to repair tissues, feed microbes, stabilize hormones, and deliver calm, steady energy for the rest of the day.

Ingredients

• Fresh arugula
• Fresh turnip greens
• Broccoli florets (lightly cooked)
• Wild or high-quality salmon pieces
• Half an avocado
• Cottage cheese
• FungaLight™ mushroom blend
• Turnip green powder
• Red bell pepper powder
• Pumpkin seed powder
• Ground almonds
• Black & garlic pepper
• Pinch of salt
• 14 oz Mash on the side (hydration + enzyme support)

Why This Meal Works

This plate combines leafy greens, targeted powders, healthy fats, high-quality protein, and mineral-dense toppings. It is built to support microbes, circulation, hormonal rhythm, tissue repair, and clean energy yield without inflammation or glucose crashes.

M — Microbes & Gut Flora

• Arugula, turnip greens, broccoli, pumpkin seed powder and ground almonds provide diverse prebiotic fibers.
• Cottage cheese adds gentle cultures that deliver protein and support digestion.
• Avocado supplies soluble fiber and a soothing gel-like texture for the gut lining.
• Mash supports hydration and provides a buffered environment for fermentation.

A — Antioxidants & Phytonutrients

• Arugula and turnip greens supply mustard-family compounds that support nitric oxide and detox pathways.
• Red bell pepper powder concentrates carotenoids and vitamin C.
• FungaLight™ adds mushroom antioxidants and beta glucans.
• Broccoli contributes sulforaphane and additional protective plant compounds.

R — Repair & Regeneration

• Salmon provides high-quality protein and omega-3 fats for tissue and vascular repair.
• Cottage cheese offers slow-digesting casein and rebuilding amino acids.
• Avocado supports healthy cell membranes and hormone production.
• Mushroom compounds and greens assist mitochondrial and enzymatic recovery.

T — Trace Minerals & Electrolytes

• Salmon delivers selenium and trace minerals critical for thyroid and antioxidant systems.
• Greens and broccoli provide potassium, calcium, magnesium and phyto-minerals.
• Avocado and almonds contribute magnesium and potassium.
• A small amount of salt supports electrolyte balance in the context of strong mineral density.

Y — Yield of Functional Energy

• High protein + high fiber + healthy fats = slow, steady glucose release.
• No refined carbohydrates or naked sugars mean no surge-and-crash pattern.
• FungaLight™, greens and Mash support mitochondrial efficiency and stable daytime clarity.

Marty Inner Soil Scale™ Rating

Inner Soil Benefits

• Feeds a wide range of beneficial gut microbes and supports digestive calm.
• Provides robust antioxidant and anti-inflammatory protection.
• Supports vascular and tissue repair through protein, omega-3 fats and minerals.
• Replenishes electrolytes and trace minerals for circulation and nerve function.
• Delivers long-lasting, non-jittery energy with no post-lunch crash.

Marty Fuel is part of the Light of the Soil™ Wellness System – using real-world meals to rebuild the inner soil, one Founder Fuel plate at a time.