Breakfast

Porridge made with oats or rye, millet, polenta, rice flakes – suitable toppings include mixed berries, stewed fruit, grated apple, cinnamon, Linseed, Sunflower and Almonds (LSA), soy yoghurt, soy, rice or goat’s milk.

Muesli – raw and natural with no sugar added. These can be home made and therefore tailored to your own personal preferences. Add your favourite nuts and seeds.

Smoothies – can be made with soy or rice milk, yoghurt, fresh or freshly frozen fruit, raw nuts, flax seed meal, (should be refrigerated) flax oil or freshly ground LSA mix, protein powder and spirulina

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

Poached, scrambled or boiled eggs with mushrooms, tomato, avocado

Lunch and Dinner

Open sandwich on wholegrain bread with salad and protein as abovearge mixed salad with green leafy vegetables and assorted raw or steamed vegetables with protein such as eggs, legumes, nuts & seeds, tempeh/tofu, fish, chicken/turkey, lean meat, goat or sheep’s cheese.

Mixed bread burger or lentil burger with lots of fresh salad and a spicy tomato salsa

Stir fry vegetables with nuts and seeds, marinated tofu/tempeh, chicken, beef or fish

Fish, baked, grilled or steamed with vegetables or salad

Steamed vegetables and chicken with a tahini, soy, olive oil dressing

Taco shells with kidney bean chilli, salad, guacamole

Bean and vegetable casserole with brown rice or barley

Ratatouille with polenta and poached fish with garlic

1 cup of Wholemeal pasta with 2 cups of bolognaise made from lean organic mince and vegetables and a small side salad with a homemade vinaigrette dressing

Snacks

Ryvitas, wholemeal pita bread, seaweed rice crackers or corn cakes with; avocado, hummus, tahini, ricotta cheese, nut butters, pesto, olive tapenade (always include some protein)Raw vegetable sticks with a dip (hummus, cottage cheese, ricotta, goats cheese, tahini)

Raw, unsalted nuts and seeds with sun dried fruit

Plain natural soy yoghurt with fresh fruit and 1 Tbsp of LSA

Reference: www.nutrimedicine.com