Food inspiration: Healthy daily meals

Most of us have heard that breakfast is the most important meal of the day. And it’s true: what we eat for breakfast sets up our body’s entire neurotransmitter production.

Cleanse your body first thing in the morning with a glass of warm lemon or lime water, with an added pinch of Himalayan salt to stimulate the adrenal glands and put the body into an alkaline state ready for the day!

Food wise, you could opt for a healthy selection of meat and nuts for breakfast or a bowl of Greek yogurt with berries and nuts.

The meat and nut breakfast

The meat and nut breakfast is one of the best dietary tips for optimal body composition and leanness, sustained energy and mental focus. This meal elevates dopamine and acetyl-choline, the two most important neurotransmitters for focus and drive. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.

Greek yogurt with berries and nuts

Plain Greek yogurts have double the amount of protein, half the carbs and half the sodium making them the best choice amongst the yogurt community.

Add whole organic fruits such as berries for an antioxidant punch and add nuts for a solid energy burst.

Protein shake

Although we can never assume that a protein shake or protein supplement is better than real food, if time is a restraint then consume a whey protein isolate shake that is low in sugar. This will supply the muscles with much need proteins and allow for the body’s metabolism to increase, thereby burning fat.

Mid-morning snack

Consume a mid-morning snack that revitalises the body, adding energy and nourishment to the muscular system. This will help to elevate metabolism and maintain stable energy levels. Great examples are low sugar whey protein drinks or bars, low fat Greek yogurts, mixed dry nuts and whole fruits.

Lunch

Now for lunch! A piece of protein, preferably from a natural source, i.e., wild or organic, provides the working muscles and neurotransmitters with energy and replenishment.

A mix of green leafy vegetables preferably steamed or within a salad provides the body with important nutrients and fibre.

Sweet potato, brown rice or quinoa can be consumed for those wishing to have more energy from smart carbohydrates, but should be in moderation for those wishing to burn body fat.

Mid-afternoon snack

Consume a mid-afternoon snack that revitalises the body adding energy and nourishment to the muscular system. This will help to elevate metabolism and maintain stable energy levels. Great examples are low sugar whey protein drinks or bars, low fat Greek yogurts, mixed dry nuts and whole fruits.

Evening meal

Choose a piece of protein preferably from a natural source that is wild or organic. Add a mix of green leafy vegetables, preferably steamed or within a salad. Beans and lentils can also be added. Coconut oil as a base for cooking or used in a dressing is an excellent addition due to its stable nature and its antibacterial, antifungal properties.

Examples:

• High protein low carb omelette
• A small can of wild red salmon, 4 egg whites, tomatoes, peppers, onion, garlic and added pepper. Cooked with a thin layer of coconut oil
• Grilled seasoned chicken breast with mixed vegetables
• Cod fish with lemon and parsley crust topping