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.
My easy spelt seeded crackers
Breakfast - Oats with fruit & nuts
1/2 cup oats (if gluten intolerant, GF oats or swap for quinoa or millet-will take 15 minutes to cook).
1 tablespoon of each: pumpkin seeds, hemp seeds, linseeds.
Small handful chopped almonds
2 of each: chopped dried figs and dates
Small handful of blueberries
1 1/2 cups of milk: if omitting dairy/lactose intolerant choose: almond or rice milk.
Mix the oats and milk and leave to stand for 10 minutes.
Stir in the seeds and dried fruit.
Serve topped with the fresh fruit and enjoy!!
This breakfast is great for slow release energy and contains healthy fats and protein as well as high antioxidant content.
Lunch - Halloumi salad
1 pack halloumi thickly sliced
10 small new potatoes boiled
Handful cherry tomatoes
Small handful capers
Small handful olives
Generous amount chopped parsley
Red onion sliced
Dressing - 1 tbsp. Dijon, glug olive oil, splash raw apple cider vinegar, salt and pepper
Put the all of the ingredients into x2 bowls and pour the dressing over the salad.
Dry fry the halloumi in a non stick pan and arrange over the top of the salad.
The above is high in protein, fibre, antioxidants, slow release carbohydrate.
Dinner - Pad Thai
200g buckwheat noodles cooked
1/2 pack beansprouts
1 carrot - sliced into ribbons
Bunch spring onions sliced
Garlic 1-2 cloves chopped/sliced
Buch of coriander
1 lemon/lime cut in half
2 tbsp. tamarind sauce
2 tbsp. soy/tamari
2 tsp fish sauce
small handful chopped salted peanuts
Chilli - optional
2 eggs whisked
Prawns - optional
Fry off the onion and garlic for 3 minutes, add the carrot and stir fry for 1 minute. Add the cooked noodles and stir into mix. Push the mix to one side of the pan and the egg until it starts setting and then break up and mix into noodles and vegetables. Add the soy, fish sauce and tamarind sauce and mix in.
If you're adding prawns, stir them in now. Add 1/2 of the beansprouts. Once everything is mixed in and hot, divide into 2 bowls/plates. Garnish with the chopped nuts, remaining bean sprouts, coriander and squeeze fresh lemon/lime on top.
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.
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