Page 5 - DietaryPlan03

Here’s a selection of my typical meal options:

Breakfast

• Cup of tea - normal tea with organic unsweetened oat milk or green tea
• And a small glass of unsweetened fresh fruit juice with a dissolved soluble vitamin C tablet
• And a vitamin supplement – usually ‘Centrum Performance’
• And two of each - Cinnamon and Turmeric tablets
• Ideally but not exclusively, organic brown wholemeal or whole grain toast with a small
amount of butter, organic spread – homemade jam or marmalade
Or
• Poached or scrambled organic chicken or duck egg on brown wholemeal or whole grain
toast, occasionally with a grilled field mushroom, seasoned with a pinch of Malden’s Sea Salt
and pepper, no butter
Or
Grilled organic tomatoes and field mushroom on brown wholemeal or whole grain toast,
seasoned with a pinch of Malden’s Sea Salt and pepper, no butter
Or
• Bowl of organic natural oats with no additives, organic unsweetened oat milk, with
blueberries, bananas and or red grapes spread over the top
Or
• Fresh fruit salad or slice of melon

Mid-morning snack!

• Walnuts or hazelnuts
• Blueberries, red grapes or a banana

Lunch at home

• Tap filtered water, or with unsweetened cordial e.g., Ribena, or small glass of fresh fruit juice
• Fresh fruit – pear, banana, red grapes
And
• Small baked potato – normal type or sweet potato, with home-made vegetable chilli, or
tuna, served with lettuce, cucumber and tomato salad – with balsamic dressing
Or
• Vegetable soup with toasted brown wholemeal bread croutons, lightly seasoned with
Malden’s Sea Salt and pepper, occasionally a small grating of parmesan cheese
Or
• Caesar salad with red grapes, walnuts, anchovies and small toasted organic brown bread
croutons, squeezed lemon and olive oil dressing, lightly seasoned with sea salt
Or
• Organic brown, wholemeal, whole grain bread sandwich options: salad fillings, cheese and
onion or pickle, tuna and sweetcorn
Or
• Freshly sliced tomatoes on wholemeal toast lightly with sea salt or balsamic vinegar

Lunch eating out

• Bottled still water
• Either choose a starter or a main course, occasionally a pudding to share