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The Wahls Protocol recommends nine cups of vegetables every day. It is a big ask, but it comes with a big promise. This nutrition protocol has the potential to support symptom reversal in MS, one of the most overwhelming chronic illnesses out there.

So it makes sense that when you hear about this protocol, you want to give it your all. But knowing it makes sense and figuring out how to actually do it in your real life are two very different things.

That is exactly what we are going to walk through today. I will be sharing what I eat in a typical day following the Wahls Protocol, not because it is the only way or even the best way, but simply to give you ideas and a real-world example of what this can look like.

Getting Started on the Wahls Protocol

For many people, the Wahls Protocol is a light at the end of a very dark tunnel. When you are diagnosed with MS, it feels like everything is out of your control. But food is one thing you can take action on right away.

That said, once the excitement fades and the grocery haul is over, you are left staring at vegetables you barely recognize and have no idea how to cook. The energy to learn a whole new way of eating feels out of reach.

I have been there. That is why I focus so much of my nutrition coaching on making this protocol doable in your real life.

Let’s look at what a day of eating can look like. Again, this is just my personal approach as someone certified in the Wahls Protocol and living with MS.

Breakfast

I always aim to start the day with at least two servings of vegetables. I rotate through different options to keep it interesting:

• Chicken pot pie with vegetables layered in
• Hash made with sweet potatoes, onions, and greens
• Shepherd’s pie with cauliflower mash for sulfur and a side of colorful veggies

These meals give me energy and ensure I start my day with a nutrient-rich foundation.

Morning Snack

My go-to morning snack is a bowl of berries. This counts as one serving of colorful vegetables or fruits and is packed with antioxidants that support brain health and fight inflammation.

Lunch

I keep lunch flexible but always focus on including at least two servings of vegetables:

• A large salad with leafy greens, colorful vegetables, and a protein like salmon
• A chicken panini or quesadilla made with compliant ingredients and leftover vegetables
• Leftovers from dinner the night before, especially if I need a quick option

Lunch is where I really try to add more greens and maintain variety throughout the week.

Afternoon Snack

I often reach for a smoothie. This is a great place to add color and another serving of vegetables or fruit. I am still working on adding more greens consistently here, like spinach or frozen zucchini, to make it even more nutrient-dense.

Dinner

Dinner is where I finish strong with at least three servings of vegetables. A typical meal includes:

• A quality protein like grass-fed beef, salmon, or pastured chicken
• Mashed cauliflower as a sulfur-rich vegetable
• Roasted broccoli, Brussels sprouts, or mushrooms
• Stuffed bell peppers with cauliflower rice for added fiber and nutrients

This makes dinner both satisfying and healing.

Evening

Depending on how I feel, I may have a light snack or a warm drink like herbal tea. But by this point in the day, I have typically hit or come close to my vegetable goal.

Final Thoughts

The Wahls Protocol can feel overwhelming at first. But the key is starting where you are and taking one step at a time. You do not have to hit nine cups on day one. You simply have to begin.

Every small change you make adds up and brings you closer to feeling better. My hope in sharing this example is that it gives you ideas for meals and snacks you can begin using today.

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: What I Eat in a Day on the Wahls Protocol and Listen now to My MS Podcast