Sample Meal Plan
Nutritionist in Cambridge / Melanie Hanspall / Sample
Below is a sample meal plan for one day, incorporating the essential components needed for a balanced, healthy meal and including as many different vitamins and minerals as possible.
This meal is a great source of protein, slow release carbohydrate, antioxidants, healthy fats.
Porridge with blueberries & pumpkin seeds
1/2 cup oats (if gluten intolerant, GF oats or swap for quinoa or millet-will take 15 minutes to cook).
1 small handful pumpkin seeds & pecan nuts
Sprinkle of cinnamon
1 x teaspoon coconut sugar
Small handful of blueberries
1 1/2 cups of plant milk
Mix the oats and milk in a pan and bring to a simmer - stir until creamy
Serve topped with the sugar, cinnamon, berries and seeds/nuts and enjoy!!
This breakfast is great for slow release energy and contains healthy fats and protein as well as high antioxidant content.
Lunch - Quinoa salad
100g small brown lentils
Small handful olives halved
10 x cherry tomatoes halved
Handful spinach or rocket
Dressing - 1 tbsp. Dijon, glug olive oil, splash raw apple cider vinegar, salt and pepper
Cook the quinoa in lots of water until translucent and tender then drain
Cook the lentils until soft and drain
Add all of the other ingredients to the Quinoa and lentils and stir through the dressing.
The above is high in protein, fibre, antioxidants, slow release carbohydrate.
Dinner - Buddha bowl
150g basmati or brown rice cooked
200g smoked tofu or teriyaki marinated
1/4 pack beansprouts
1 carrot - grated
1/4 cucumber peeled and diced
Handful chopped mint/parsley or coriander
1/4 slice of lemon per person
Juice of 1/2 lemon
1 x large courgette lightly steamed and sliced
2 x tablespoons raw apple cider vinegar
1 x tsp sugar, 1/4 tsp salt
Mix the carrot with the vinegar, sugar and salt and leave for a few minutes
Mix the cucumber with the sprouts and herbs and a little lemon juice, salt and pepper
Slice and gently fry the tofu for 5 minutes on each side.
Arrange all of the ingredients into a bowl on top of the rice and enjoy!
There are many healthy snacks that you can eat which will sustain your energy levels in between meals. It's important for your body's metabolism to eat regularly otherwise if you go for long periods without food, you are more likely to want to eat foods that are high in refined sugars which will give you a quick release of energy followed by a slump in energy levels.
Bananas- contain potassium, magnesium, vitamins B, C and are great for energy!
Apples- contain antioxidants and fibre which help prevent colds and constipation.
Carrot sticks- contain fibre and beta-carotene which helps with digestion.
Celery sticks- contain antioxidants and chemicals called coumarins that help increase the circulation of the lymphatic system which in turn, helps to cleanse and detoxify.
Almonds- highly nutritious containing vitamin E, calcium, phosphorus, iron, magnesium, zinc, selenium, niacin. They have been proven to increase brain activity and could help in the prevention of Alzheimer's disease and great for the nervous system, anaemia, respiratory disorders, constipation.
Pumpkin seeds- contain protein, iron, niacin, magnesium, potassium, zinc which is involved in the regulation of many hormonal systems in the body and functions within the immune system.
Dried fruit - great for sustaining energy levels and high in fibre and antioxidants.