Meal plates

I draw this simple meal plan to get an overview of an ideal daily diet to reach our nutrients needs. As everybody is different a meal plan can vary depending on age, gender and health status. Use this guideline as a base and ask a professional in case of health issue diet related.

BREAKFAST (between 7 and 9 AM)

Breakfast is the first meal of the day. Some says it is the most important, some says it is beneficial to skip it… It depends on individuals but it is widely recommended to eat in the morning, especially for kids to get nutrients for brain activities.

In the morning your body needs glucose and fat as your brain used your liver storage during the night.

The best combination could be a slice of good quality bread (avoid any commercial type that are rich in refined products and transformed fat) with butter and homemade jam or real honey or oats (you can make your own muesli or oat pancake if you are not a big fan of porridge), one fruit (better whole than pressed except freshly squeezed citrus like orange or pomelo), some nuts and seeds for good fats and minerals and yogurt or milk specially for little kids. (most adults can not digest milk as we do not produce an enzyme necessary for lactose digestion)

People who are more savory like me could opt for a slice of rye bread or pumpernickel with ricotta cheese and seeds.

Some people could like baked beans on toast as long as it is homemade it is rich in fibres and will help releasing glucose slowly. And why not some brown rice with vegetables. Still with a fresh fruit, nuts and seeds.

Start with a room temperature glass of water for hydration and opening up the digestive system. Some will add lemon juice or apple cidre vinegar that could help increasing digestive enzymes and reduce reflux. A black coffee or tea could be added as long as it is not drunk too hot and sugar free, coffee gives a satiety feeling and should be consumed after food.

Example: 1 glass of water, 2 slices of rye bread, 1 teaspoon of butter, 1 teaspoon of honey, 10 almonds, 1 kiwi, 1 green tea.

279 Kcal. 6 gr protein. 10 gr lipid. 40 gr carbohydrates. Plus antioxidants and minerals.

 

 

 

 

 

 

 

Drink is water, tea, coffee and possibly a freshly squeezed juice

Vegetables are of all kind, green leafy, tomatoes, carrots, courge, radishes, salads, onions, mushrooms… Plus 1 fruit

Fat is dairy

Protein is meat, eggs, fish (not essential in the morning except for people with diseases or lifestyle requiring extra protein)

Carbohydrates are grains (pasta, rice, bread, semolina, quinoa, oats… with a preference for complex carbohydrate), starch (like potatoes)

Legumes and pulses are lentilles, beans, chickpeas, peas, peanuts, alfalfa…

 

 

 

 

 

 

 

LUNCH (between 12 and 2 PM)

The body used the energy load from the morning and need to replace the liver reserve for the night, It is essential to give again some complex carbohydrates, fat and also proteins and all micronutrients necessary to keep on going for the rest of the day as well as adding ressources for body repair and growth.

Starting with a raw salad with a good quality virgin oil (specially olive for its good omegas) will deliver minerals, vitamins and a small satiety feeling which will help to not overindulge on the main. Main can be 60 gr of grilled meat or 80 gr of steamed fish or 1 egg with plenty of vegetables, some complex carbohydrates as brown rice, whole wheat pasta, wholegrain bread, quinoa… A bean like lentils, peanut, chickpeas, beans. Dessert can be a yogurt, a banana or a piece of cheese.

To make it easier to get your greens, always keep some lettuce with fresh herbs to eat after main.

The only drink needed is water that should be sipped all day long.

Example: 1 grated carrot with lemon juice, olive oil and parsley, 80 gr of steamed salmon with 4 tablespoons of mixed vegetables (broccoli, cauliflower, peas, onions), 1 tablespoon of red beans, 2 tablespoons of whole wheat pasta, 1 piece of bread and 1 greek yogurt with seeds.

671 Kcal. 38 gr protein. 12 gr lipid. 99 gr carbohydrates. Plus antioxidants and minerals.

 

 

 

 

 

Drink is water

Vegetables are of all kind, green leafy, tomatoes, carrots, courge, radishes, salads, onions, mushrooms… Plus 1 fruit preferably cooked or banana

Fat is dairy and oil with a preference for olive oil (enjoying different types of oil is proved to give you benefits)

Protein is meat, eggs, fish (Fish at least three times a week, red meat no more than twice a week)

Carbohydrates are grains (pasta, rice, bread, semolina, quinoa, oats… with a preference for complex carbohydrate) or starch (like potatoes and legumes)

Legumes and pulses are lentilles, beans, chickpeas, peas, peanuts, alfalfa… (They contain protein and carbohydrates in different forms)

 

DINNER (between 6 and 8 PM)

Before going to bed it is easier on the digestive system to eat slow cooked and more vegetables, less carbohydrates meal. So more or less same than lunch but more vegetables and less of the rest.

And why not a glass of red wine 😉

Example: 1 tomato salad, black olives, 1 tablespoon of alfalfa, a teaspoon of seeds and pine nuts, 2 eggs omelette with zucchini, onions, fresh herbs, 30 gr of gruyere, 1 piece of bread, 1 baked apple with cinnamon, 1 glass of red wine.

582 Kcal. 28 gr protein. 28 gr lipid. 30 gr carbohydrates. Plus antioxidants and minerals.

 

 

 

 

 

Drink is water and red wine (Its phytochemical content proved to be beneficial on the cardiovascular system as long as it is in moderation)

Vegetables are of all kind, green leafy, tomatoes, carrots, courge, radishes, salads, onions, mushrooms… 1 cooked fruit (raw or banana could create fermentation and disturb sleep in some individuals)

Fat is dairy and oil with a preference for olive oil (enjoying different types of oil is proved to give you benefits)

Protein is meat, eggs, fish (Fish at least three times a week, red meat no more than twice a week).

Carbohydrates are grains (pasta, rice, bread, semolina, quinoa, oats… with a preference for complex carbohydrate) or starch (like potatoes and legumes)

Legumes and pulses are lentilles, beans, chickpeas, peas, peanuts, alfalfa… (They contain protein and carbohydrates in different forms)

 

 

 

 

 

 

During the day snack (10 AM and or 4 PM) could be needed in the form of nuts, fruits or complex carbohydrates. Water intake should be around 2 litres a day and be sipped all day long.

Those guidelines are designed for adults with no major diseases. The menu could change depending on culture, activity, age, gender, weight and health issues. I created those to give a broad idea on how to meet your daily requirements.

Play with it! As long as it is homemade cooked meals with fresh ingredients:)

 

By Happy2feed

 


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