Here is my sample five day meal planner which follows the food hourglass principles:
Breakfast: Each morning. Oatmeal porridge made with nut, soya or hemp milk, flavoured with as high a percentage of cocoa solids cocoa powder as possible, (mine is 93%). A handful of strawberries, blueberries, raspberries or dark grapes. Ginger tea, made by grating a tablespoon of raw ginger into a tea pot and infusing with boiling water for about five to eight minutes.This makes enough for about two mugs.
Mid morning snack: a handful of walnuts.
1. Smoked mackerel with large green salad, with added parsley and mint, celery and cucumber.
2. Lean roast chicken with sprouted beans and coleslaw made with red cabbage, carrot and onion grated and dressed with extra virgin olive oil and lemon.
3. Butternut squash soup.
4. Scrambled egg, with slices of beef tomato.
5. Large salad of prawns, flaked salmon, leaves, home grown golden tomatoes, strips of cucumber, celery, parsley, mint, grated carrot and slivers of almond. Side of home made hummus.
Snack: piece of fruit or mix of freshly juiced fruit and vegetables.
1. Chicken and bean stew.
2. Salmon roasted in foil with ginger, lemon and soy sauce served with large portion of broccoli, roast tomatoes and dressed white beans.
3. Sweet potato and chick pea fragrant curry with spinach.
4. Green tofu stir fry with boiled buckwheat.
5. Bread free nut roast with carrot, green beans, broccoli and swede.
Small slices of toasted rye bread (rye flour has a comparatively low GI) topped with hummus and tomato
Handful of mixed nuts
Oatmeal porridge served as desert topped with black currants or blueberries.
Soya yoghurt and strawberries.
Drinks throughout the day are water, water with lemon, green tea, white tea, fresh juice, herb tea such as peppermint or chamomile, cocoa at night time made with nut milk and no sugar.
I think as far as food is concerned I am now eating very much according to the food hourglass principles. What I am doing very little of is......