Holistic Therapy Consultant - Gold Coast - Canungra
I will mark food items as follows:
C : Carbohydrate - P : Protein - F : Fat
Within a balanced meal you should have all 3. Make sure that the protein part is large enough.
Protein for a full meal, is equivalent to the palm of your hand
Lunch - The Important Midday Meal Provides kilo joules and energy for the rest of the day!
Digestive functions are at their best ....
Proteins - Fish, Poultry, Lean Meat, Tofu,Tempeh, Eggs, Cottage Cheese, Ricotta, Low Fat Cheese.
Vegetables - as in salad, but don't restrict yourself to salad vegetables, include crisp steamed, cooked or blanched vegetables - warm or cold - into your salad.
Eat protein, vegetable combination as a salad or serve separated. It is an ideal meal to prepare at breakfast and take to work. To keep cool, place meal into a cool-seal-bag with a cool pak.
Add: Nuts, Seeds, Tahini or Oil for your fat requirements.
For taste add: herbs, spices, apple cider vinegar, tahini, tamari, miso, lemon juice, or homemade sauces, dressings, dips, soy-mayonnaise, tofu-sour cream or any combination you fancy.
For Fish about 125grams for a meal - about the size of your palm
For Meat about 100gr.
If this serve is too small for a large or very active person, add more protein, but also more carbohydrate and fat to keep t e balance.
Use cooked tofu, sweet corn and toss together with soy mayonnaise, serve with lettuce, tomato, some onion rings - eat and enjoy!
180 gm. cooked Tofu - P
1/2 cup Corn - C
3 cups Lettuce & 1/2 Onion - C
1 Tomato - C
3 tsp. Soy Mayonnaise - F
Crumble uncooked tofu and soak in lemon juice, add garlic and chives.
Salad - grated carrot and zucchinis, Tiny Tom tomatoes, diced cucumber. Combine and toss, add sunflower seeds for crunch.
180 gm. uncooked Tofu - P
1/2 cup grated Carrots - C
1 cup Zucchini - C
5 Tiny Tim Tomatoes &
1/2 sliced Cucumber - C
1 tsp. Sunflower seeds - F
2/3 tsp. Olive oil - F
Bake your favourite fish in foil with lemon, garlic and onions. Serve with a salad mix.
135 gm. Fish - P
Onions, chopped - C
Lettuce, Tomato - C
1 Cucumber sliced - C
1 tsp. Olive Oil - F
Add spices, herbs, vinegar etc)
Take grilled, small chicken pieces, toss into dressing with added almonds and sunflower seeds.
Serve with a salad made from shredded cucumber, tomato, zucchini and broccoli pieces.
90 gm. Chicken - P
3/4 cup Broccoli and
3/4 cup Zucchini - C
1/2 Cucumber & 1 Tomato C
1 tsp. Raisins - C
3 tsp. Soy Mayonnaise - F
Take semi-hard boiled eggs, toss in soy mayonnaise with herbs and spices.
Serve with bean salad, Lima beans (cooked and cooled), tomatoes, onions and add same cheese.
2 Eggs - 2 parts Protein
30 gm. non-fat cheese - 1 part P
1 Tomato & 1 sm. Onion - C
1/2 cup Lima beans - C
3 tsp. Soy mayonnaise - F
125gr. Tuna in Water - P
1 Pocket Mini Pita Bread - C
Fill with Alfalfa Sprouts, Onions, Lettuce, Radish and Tomato - C
1 tsp. Tahini - F
3 Olives - F
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* Disclaimer - Any general advice given in any article should not be relied upon and should not be taken as a substitute for visiting a qualified medical Doctor.
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