Meal Plan Provided by my Functional Medicine Nutritionist

BREAKFAST

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For breakfast you can choose one of the following options.

Option 1 : Breakfast

• 1 cup tea and 1 teaspoon peanut butter and 1 teaspoon hemp seeds and sunflower seeds and 1 tablespoon of protein

• 1 drink of lime and lemon

Option 2 : Breakfast

• 1 medium carob rusk and 1 teaspoon tahini or peanut butter and 1 glass of coconut milk

• 1 drink of lime and lemon

Option 3 : Breakfast

• 1 medium carob rusk and 30 grams of goat cheese and 1 tsp peanut butter and a selection of vegetables

• 1 drink of lime and lemon

Option 4: Breakfast

• Coconut milk with quinoa

• Suggested recipe: 60 grams quinoa, ½ teaspoon of cinnamon, 200 ml of coconut milk, 5-6 raw nuts

• 1 drink of lime and lemon

Option 5 : Breakfast

• 1 egg cooked, 5-6 raw nuts, vegetables

• 1 drink of lime and lemon

Option 6 : Breakfast

• 125gr goat yogurt and 1 tablespoon seeds and 4-5 raw nuts and 1 teaspoon of cinnamon

• 1 drink of lime and lemon

Option 5 : Breakfast

• 1 egg cooked, 5-6 raw nuts, vegetables

• 1 drink of lime and lemon

Option 6 : Breakfast

• 125gr goat yogurt and 1 tablespoon seeds and 4-5 raw nuts and 1 teaspoon of cinnamon

• 1 drink of lime and lemon

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LUNCH

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For lunch, you can choose one of the following options.

Option 1: Lunch

• 1 + 1/2 cup of spinach (quinoa or wild rice of America)

• 30g of goat cheese cheese

• 1 medium carob rusk

• 1/2 avocado

Option 2: Lunch

• 200-250 g of roast fat fish

• 1 medium carob rusk

• 1/2 avocado

Option 3: Lunch

• 1 coup detox soup

• ½ cup quinoa white & red or wild rice of America

• Seasoned salad with avocado or 1 tsp of olive oil

Option 4: Lunch

• 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

• Combine with sources of vitamin C (broccoli, colorful peppers and enough lemon)

Option 5: Lunch

• 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

• 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

 

 

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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

• 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

• Cretan”Dakos” from 1 medium carob rusk  with fresh tomato paste, 30 g of cheese or bio tofu, 1 teaspoon of olive oil

• 1/2 avocado

Option 3: Dinner

• Tuna salad (variety of raw vegetables with 80 g of tune “Alonissos” and 1 teaspoon of olive oil

• 1 medium carob rusk

Option 4: Dinner

• Salad with 1/2 cup quinoa and 2 tablespoons black beans and ½ avocado

Option 5: Dinner

• Variety of grilled vegetables with plenty of mushrooms sprinkled with 1 tsp of organic turmeric

• 1 medium carob rusk

Option 6: Dinner

• 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

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Intermediate Snack

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Option 1:

• A handful of unsalted almonds or walnuts

• 1 vegetable drink

Option 2:

• Yoghurt and a handful of dried fruits with almonds and walnuts

• 1 vegetable drink

Option 3:

• 1 glass of milk coconut or 30gr chesse

• 1 vegetable drink

Option 4:

• 1 medium carob rusk

• 1 tbsp. humus

• 1 vegetable of your choice

• 1 drink

Option 5:

• 1 smoothie with avocado and seeds

Before sleeping (optional)

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Option 1:

• 1tbs yoghurt

Option 2:

• 6-7 dried nuts

Option 3:

• 1 glass of almond or coconut milk