Healthy meal suggestions for increased wellbeing

Breakfast

• Cooked cereals such as porridge made with oats, rye, millet or brown rice - suitable toppings for cereal can include a combination of the following: mixed berries, stewed fruit, grated apple, cinnamon, linseed, sunflower and almonds (LSA), yoghurt, soy, rice, cow or goat milk.

• In summer, cold cereal is preferred. So, soak the cereals in the fridge overnight with enough liquid to cover.

• Muesli - raw and natural with no sugar added. This can be home-made or store bought.

• Plain live yoghurt

• Smoothies - can be made with soy, cow, or rice milk, yoghurt, fresh or freshly frozen fruit, raw nuts, flax seed meal, flax oil or freshly ground LSA mix and spirulina.

• Whole-grain toast with avocado, lemon and smoked salmon / honey and tahini / sardines and lettuce.

• Packed or boiled eggs with mushrooms, tomato, avocado.

Lunch and Dinner

• Large mixed salad with green leafy vegetables and assorted raw or steamed vegetables, alongside protein such as eggs, legumes, nuts and seeds, tempeh / tofu, fish, chicken / turkey, lean meat, goat or sheep’s cheese.

• Open sandwich with one piece of bread and salad and a protein as above.

• Stir-fried vegetables with nuts and seeds, marinated tofu / tempeh, chicken, beef or fish.

• Fish - baked, grilled or steamed.

• Steamed vegetables and chicken with tahini, soy, olive oil dressing.

• Taco shells with kidney-bean chilli, salad and guacamole.

• Homemade pizzas on wholemeal pita breads, topped with roast vegetables and a protein source (egg, tuna, salmon, chicken, goats cheese, tofu etc).

• Bean and vegetable casserole with brown rice or barley.

• Ratatouille with polenta and baked fish with garlic.

• Soup.

• Wholemeal pasta with 2 cups of bolognaise made from lean mince and vegetables.

Snacks and Drinks

• Raw vegetables sticks with a protein dip (hummus, cottage cheese, ricotta, goat’s cheese, tahini).

• Raw, unsalted nuts and seeds with sun-dried fruit.

• Plain, natural yoghurt with fresh fruit and 1 tbsp of LSA.

• Half serve of lunch or breakfast suggestions, smoothies as per breakfast suggestions.

• Fresh fruit.

• Vegetable juice.

• Filtered water.