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, soak them 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 with protein such as eggs, legumes, nuts & 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 fry 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 been chill, salad, guacamole.
Homemade pizzas on whole meal 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 packed 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, goats 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.
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