BREAKFAST
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For breakfast you can choose one of the following options.
Option 1 : Breakfast
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1 cup tea and 1 teaspoon peanut butter and 1 teaspoon hemp seeds and sunflower seeds and 1 tablespoon of protein
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1 drink of lime and lemon
Option 2 : Breakfast
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1 medium carob rusk and 1 teaspoon tahini or peanut butter and 1 glass of coconut milk
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1 drink of lime and lemon
Option 3 : Breakfast
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1 medium carob rusk and 30 grams of goat cheese and 1 tsp peanut butter and a selection of vegetables
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1 drink of lime and lemon
Option 4: Breakfast
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Coconut milk with quinoa
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Suggested recipe: 60 grams quinoa, ½ teaspoon of cinnamon, 200 ml of coconut milk, 5-6 raw nuts
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1 drink of lime and lemon
Option 5 : Breakfast
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1 egg cooked, 5-6 raw nuts, vegetables
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1 drink of lime and lemon
Option 6 : Breakfast
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125gr goat yogurt and 1 tablespoon seeds and 4-5 raw nuts and 1 teaspoon of cinnamon
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1 drink of lime and lemon
Option 5 : Breakfast
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1 egg cooked, 5-6 raw nuts, vegetables
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1 drink of lime and lemon
Option 6 : Breakfast
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125gr goat yogurt and 1 tablespoon seeds and 4-5 raw nuts and 1 teaspoon of cinnamon
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1 drink of lime and lemon
LUNCH
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For lunch, you can choose one of the following options.
Option 1: Lunch
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1 + 1/2 cup of spinach (quinoa or wild rice of America)
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30g of goat cheese cheese
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1 medium carob rusk
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1/2 avocado
Option 2: Lunch
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200-250 g of roast fat fish
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1 medium carob rusk
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1/2 avocado
Option 3: Lunch
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1 coup detox soup
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½ cup quinoa white & red or wild rice of America
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Seasoned salad with avocado or 1 tsp of olive oil
Option 4: Lunch
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Lentils with buckwheat or wild rice or quinoa in the pot (1 cup lentils medium or thick, 1/2 cup buckwheat or wild rice, thick olives, 2 tsp olive oil, 1/2 onion chopped, 1 tsp curry, 1/2 tsp cumin, coriander freshly chopped
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Combine with sources of vitamin C (broccoli, colorful peppers and enough lemon)
Option 5: Lunch
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Fish 200-250gr
Suggested recipe for vegetable sauce: 1/2 dry onion finely chopped, 1/2 clove garlic chopped 3-4 fresh or dried mushrooms, 1/2 squash cut into small squares, 1/2 carrot cut into small squares, 1/2 celery cut into small squares, 1/2 pepper cut into small squares, 400 grams chopped tomatoes, 1/2 tsp. wine vinegar, 1/2 teaspoon thyme dried, 1/2 teaspoon dried basil.
Option 6: Lunch
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1 cup Indian soup with mung beans and quinoa
Suggested recipe:150 g mung bean, 100 g quinoa, 2 tbl. wild rice or quinoa, 1 onion small white, 1 tbsp. oil, 2 tsp. curry, 1 tsp. turmeric, 1 pinch of cumin, salt , pepper
DINNER
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For dinner, you can select one of the following options. In theory, it can be the same meal as a lunch meal but it is in a smaller quantity.
Option 1: Dinner
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Salad with quinoa and green vegetables
Suggested recipe :1/2 kg baby spinach, 4 fresh onions, parsley finely chopped, 1 gram of grated ginger, 1 chilli pepper finely chopped, 1/2 cup almonds, 1 tsp. of sweet paprika
For dressing: 1 bunch of yoghurt, 1 tsp.of good quality mustard, 4 kg of olive oil, 1 lemon juices , salt and pepper 100g quinoa (weighted raw), 5-6 broccoli, 4 finely chopped tomatoes. 1 bunch of Greek asparagus (about 8-10). 4-5 basil leaves, 2-3 leaves of mint, 10 leaves of spinach. Juice of 2 lemons
Option 2: Dinner
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Cretan”Dakos” from 1 medium carob rusk with fresh tomato paste, 30 g of cheese or bio tofu, 1 teaspoon of olive oil
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1/2 avocado
Option 3: Dinner
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Tuna salad (variety of raw vegetables with 80 g of tune “Alonissos” and 1 teaspoon of olive oil
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1 medium carob rusk
Option 4: Dinner
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Salad with 1/2 cup quinoa and 2 tablespoons black beans and ½ avocado
Option 5: Dinner
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Variety of grilled vegetables with plenty of mushrooms sprinkled with 1 tsp of organic turmeric
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1 medium carob rusk
Option 6: Dinner
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Mung bean salad
Suggested recipe1/2 kg baby spinach, 4 fresh onions, parsley finely chopped, 1 gram of grated ginger, 1 chilli pepper finely chopped, 1/2 cup almonds, 1 tsp. of sweet paprika
For dressing:1 bunch of yoghurt, 1 tsp of good quality mustard, 4 tsp of olive oil, 1 lemon, juice, salt and pepper
Intermediate Snack
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Option 1:
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A handful of unsalted almonds or walnuts
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1 vegetable drink
Option 2:
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Yoghurt and a handful of dried fruits with almonds and walnuts
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1 vegetable drink
Option 3:
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1 glass of milk coconut or 30gr chesse
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1 vegetable drink
Option 4:
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1 medium carob rusk
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1 tbsp. humus
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1 vegetable of your choice
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1 drink
Option 5:
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1 smoothie with avocado and seeds
Before sleeping (optional)
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Option 1:
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1tbs yoghurt
Option 2:
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6-7 dried nuts
Option 3:
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1 glass of almond or coconut milk