SAMPLE MEAL PLAN

Making healthy meals can be easy, fun and deeply rewarding. Plan your meals, get all your ingredients and look forward to engaging in the creative process that preparing meals is! Upgrade your meals, uplift your mood!

For specialised Nourishing Meals ...

Breakfast

Cocoa Delight (serves one)

Ingredients:

200ml dairy-free milk (e.g. unsweetened almond / coconut / hemp milk)

1 medium banana

1/4 avocado

5 walnuts (soaked overnight, rinsed)

2tsp linseeds (soaked overnight, use as is no need to rinse them)

1/2tsp cocoa powder

pinch of cinnamon

Combine all ingredients in the blender, blend until smooth and serve right away.

Lunch

Chickpea salad (serves one)

Ingredients:

50g rocket leaf salad (washed)

4tbsp chickpea (tinned or cooked from dry)

1/2 red onion (finely sliced)

5 baby tomatoes (halved)

1/2 avocado (sliced)

1 small beetroot (cooked, sliced)

1tbsp toasted pine nuts

Dressing:

2tbsp extra virgin olive oil

1tbsp lemon juice or apple cider vinegar

1small clove garlic (crushed)

1/4 tsp thyme

1/4 tsp smoked paprika

black pepper, sea salt to season

Place all ingredients in a small bowl and whisk it all together.

Place your salad leaves on a plate, top them with the rest of the ingredients and drizzle over the dressing.

Dinner

Baked salmon with green beans (serves one)

Ingredients:

1 salmon fillet (ideally wild)

100g green beans (trimmed)

5 baby tomatoes (halved)

1/2 lemon

1 heaped tsp sesame seeds (to add crunch)

Marinade:

1tbsp tamari soya sauce

1tbsp extra virgin olive oil

1clove of garlic (crushed)

black pepper to season

Marinate your salmon in tamari soya sauce, olive oil and crushed garlic (ideally overnight) and bake it for 30 minutes on gas mark 4. In the meantime, gently stir-fry your green beans, halve your tomatoes, place them on your plate and top it with your baked salmon. Season with black pepper, lemon juice and sprinkle with sesame seeds.

Snack

Walnut Munch (makes 10 balls)

Ingredients:

1 medium banana (mashed)

4 heaped tbsp walnuts (crushed or ground)

4tbsp porridge oats

5 Medjol dates (finely chopped)

1tsp sesame seeds

1tsp hulled hemp seeds

1tbsp desiccated coconut

2tbsp extra virgin coconut oil (melted)

1tbsp light tahini

1tsp cocoa powder

pinch of cinnamon

'Dusting':

1tbsp desiccated coconut, 1tsp cocoa powder, 1/2tsp ground cinnamon

Combine all ingredients, create small balls, roll them in 'dusting' and place them in the fridge for a couple of hours before you savour them. They keep fresh refrigerated for up to 3 days.