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Meal Ideas

Updated: Mar 31, 2023




Breakfast

  • Make your own muesli or granola: oats, quinoa flakes, buckwheat flakes, ground mixed seeds – sunflower, pumpkin, sesame and flax, nuts – brazil, walnuts and almonds, fruit – dried fruit, cinnamon, berries, apple, pears, and plums – eat what’s in season

  • Natural yoghurt with fruit, seeds, and nuts

  • Scrambled eggs with turmeric on rye with wilted spinach or steamed asparagus

  • Fruit smoothies with mixed seeds

  • Oat or chia seed pancakes with blueberries, apples.

  • Omelettes stuffed with vegetables


Lunch

  • Oatcakes or wholegrain bread with avocados, smoked salmon or trout and tomatoes

  • Herring/salmon/chicken with salad and quinoa

  • Lentils, beans and chickpeas with vegetables or salads

  • Hummus and oatcakes with carrot, celery, and sundried tomatoes

  • Soups: carrot and chickpea, sweet potato with turmeric, watercress, and celeriac, chicken soup

  • Leftovers

  • Wraps with chicken/salmon/hummus and salad/peppers/ broccoli with a dressing


Dinner

  • Homemade curries include lots of vegetables and add bean, chickpeas or lentils Include spices like turmeric, garam masala, cumin, coriander

  • Salmon baked in the oven with potatoes and veg or salad

  • Chicken or sausage one-pot with lentils

  • Chilli con carne with mince and or beans serve with rice, guacamole, cheese and plain natural yoghurt

  • Cottage pie with sweet potato mash

  • Homemade pasta sauces with all vegetables ie garlic, onion, sweet potatoes, courgettes, red peppers, can of tomatoes, stock or water, oregano, basil, parsley, blend if necessary.

  • Homemade pesto, use walnuts or cashews for a change, include watercress, parsley, rocket, basil

  • Meat casseroles


Root Veg Recipe

Sweet potatoes, beetroot, carrots and celeriac – chop into bite sized chunks roast in oven at 180 with either 2 tbsp. olive or melted coconut oil, garlic and rosemary for 30 mins. Or add sweet smoked paprika and turmeric.


Kale Recipe

Kale crisps – break up and tear off stalks, add coconut oil or olive oil, season with salt, black pepper and chilli put in the oven at 100 degrees Celsius and cook for 45 mins. You can do the same with cauliflower and broccoli.


Steam frying Instructions

A healthy, tasty, and easy way of cooking vegetables.

Sauté in olive or coconut oil gently, when you hear it sizzle add a little liquid (water, stock, tamari sauce, lemon juice). Put the lid on and cook for approx. 10 mins.


Include salads – variety of lettuces, tomatoes, peppers, spring onions, cucumber, fennel, celery with oranges and or pears, nuts and seeds sprinkled on the top.


Snacks

Apples, pear, plums with handful of nuts or seeds. Oatcakes and hummus, crudités – carrots, celery, red peppers with hummus, oatcakes with nut butters topped with banana or apple.


Drinks

Water, herbal teas, smoothies, milk (if tolerated) water can be flavoured with a slice of lemon, cucumber, ginger, orange, or berries. Green tea and black teas contain l-theanine, a substance that is involved in making you feel calm and relaxed. Coffee if tolerated is also a drink that is not bad for you, in excess and at wrong times of day it can be though! I drink one cup a day mainly and earlier in the day.

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