Breakfast, lunch and dinner ideas

Think: start with the basics: lots of plants, no processed ‘foods’.

Then add ‘COMBO’: ‘good’ (complex) carbs (toast = wholemeal, seeded) ‘dressed up’ with protein, fibre and good fats.

BREAKFAST

• Poached eggs with avocado/spinach on toast, sprinkle of seeds

• Good oat granola/muesli (nuts, low sugar), greek yogurt, fresh fruit (passion fruit or kiwi)

• Porridge with fruit and nuts, cinnamon, flaxseed
  Wholemeal toast with nut butter and fruit (try raspberries)

• (Wholemeal seeded) toast with smoked salmon with mix of cream cheese, greek yogurt and lemon

• Scrambled eggs on marmite & toast

• Poached egg with avocado & toast

• Green smoothie with ginger and toast with peanut butter

• Bircher muesli or overnight oats with fruit and nut butter

• Fresh kiwi, pineapple or mango with greek yogurt and sprinkle of seeds or nuts

LUNCH

Think: start with the basics: lots of plants, no processed ‘foods’.

Then add ‘COMBO’: ‘good’ (complex) carbs (toast = wholemeal, seeded) ‘dressed up’ with protein, fibre and good fats.

• Leftovers from last night’s healthy dinner!

• Soup with falafel or hummus and carrots/cucumber

• Half a sachet microwave lentils or beans with wilted spinach, cherry tomatoes and feta

• Smoked mackerel or avocado on toast with salad

• Omelette or frittata with goats cheese and spinach, or halloumi and red pepper

• Avocado on toast with sesame seeds and watercress leaves

• Smoked salmon and beetroot hummus with wholegrain ryvita

• Fresh crab meat with a little yogurt, chilli, flat leaf parsley, spring onions, lemon, scooped onto baby gem lettuce leaves

  Salads:
  Mix of lettuce/leaves, tomatoes, peppers, cucumber, sweetcorn, radishes, onions

  Topped with:
  Feta, tomato, cucumber, red onion, black olives
  Smoked salmon, cucumber, avocado (add pickled ginger/wasabi)
  Lentils, cherry tomatoes, red pepper, cucumber, feta and flat leaf parsley

  Fennel, orange, almonds, mint and rocket

  Smoked mackerel, beetroot, rocket (with horseradish and greek yogurt dressing)

  Sun-dried tomatoes, avocado, toasted pine nuts

  Quinoa and leftover roasted veggies, toasted pine nuts

  Tuna, olives, tomatoes, green beans, red onion (mustardy dressing)

  White beans and roasted peppers, toasted seeds

  Chicken, grapes, walnuts
  

  Toppings: sesame, pumpkin or sunflower seeds; olives; spring onions

  Dressings: Olive oil, balsamic or red wine vinegar, lemon juice, salt and pepper; or see below for recipes for Kimchi and Green Goddess dressings.

DINNER

Think: start with the basics: lots of plants, no processed ‘foods’.

Then add ‘COMBO’: ‘good’ (complex) carbs (toast = wholemeal, seeded) ‘dressed up’ with protein, fibre and good fats.

• Chicken satay stir fry with veggies and brown rice

• Miso salmon with veggie stir fry and brown rice

• Thai veg green curry and brown rice

• Roast (chipotle) chicken with black beans and roasted sweet potatoes

• Tuna or salmon kale nicoise salad (with eggs, green beans, tomatoes, olives)

• Roast chicken with lentils

• Fish tacos with roasted peppers, guacamole, tortilla chips & salad

• Paprika mackerel with lentils, kale/spinach/broccoli

• Tuna with salsa verde, roasted peppers and quinoa

• Salmon with lentils and quinoa

• Brown pasta with tuna and olive ragu

• Roast sweet potato with smoked salmon and crunchy slaw

• Aubergine and chickpea curry

• Seared fresh tuna with avocado mash, cherry tomato & spring onion salad

SNACKS

• Small handful of nuts: don’t forget Brazil, cashew and pistachio

• Wholegrain ryvita with cottage cheese, hummus or avocado smash

• Fruit: raspberries, apple, kiwi, peach, pear, plum, grapes, blueberries, melon

• Greek yogurt with fruit or nuts

TREATS

• Dark chocolate

• One glass of great red wine! .