Sample Menu Suggestions: Inflamed Stomach, General Health, Allergies and Leaky Gut
Home Cooked and Healthy
Never mind all the theory. Sometimes it’s easier to be given a few sample menus to follow. Anyone suffering from some form of allergy, indigestion, overweight, diabetes or general tiredness, would improve on the following easy to follow menu combinations.
BREAKFAST 1
Eggs
Eat alternatively with rice cake/millet bread/oat bread/Ezekiel bread/rye bread (REAL BAKED
NOT pre-packed with preservatives, frozen and fruit juice).
Ricotta cheese/goat cheese, lettuce or fresh organic apple, or pear or mango
BREAKFAST 2
Cereal from millet or gluten-free oats or quinoa or buckwheat or teff with apple or pear or mango cut in and with unsweetened almond milk
BREAKFAST 3
Middle Eastern breakfast: hummus and tehina, goat cheese, carrots, lettuce, cucumber without skin.
Fruit plus one or other of your breads, or rice cakes, with or without plain, unsweetened, low fat (not fat free) yogurt and cinnamon and seeds.
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LUNCH 1
Salad with red cabbage, Chinese cabbage, lettuce, carrots, celery, fresh cucumber ( peeled) sunflower seeds, pumpkin seeds, avocado, pear, steamed cauliflower, tehina, hummus, goat feta or mozzarella
Chicken soup with rice noodles/ quinoa
or chicken and carrot and celery and Olive oil salad dressing
LUNCH 2
Grilled chicken salad with any of above and olive oil dressing
Sweet potato-baked /steamed/ boiled
LUNCH 3
Vegetable soup with butternut/ carrot/ spinach/ cauliflower/ Chinese cabbage/ kale/sweet potato/beans/peas/peeled marrows
Add yogurt for interest.
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DINNER 1
Turkey grilled or broiled or roasted and veggies as for soups with fresh rosemary
Sweet potato
DINNER 2
Fish steamed or lightly grilled with fresh rosemary
Rice, beans/peas/carrots/
Herbs; parsley coriander basil fennel.
DINNER 3
Grilled or stir fried chicken with veggies as listed with rosemary or fennel or basil.
Quinoa
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SNACKS
Smoothies (e.g from unsweetened almond milk, yogurt, banana, whey powder and cinnamon)
Red Apples, pears, mango, banana, occasional plum, peach, nectarine,( limited raisins)
Dark chocolate
Mozarella or ricotta or goat cheese
Almonds, cashews, pine, pecan nuts, or raw giant peanuts.
Slivers of jam with cheese on approved bread or cracker.
Bland seaweed snack
Coconut slices.
Baked vegetable slices made by slicing any vegetable finely, coating with olive oil and roasting in low to medium oven until dry.
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BEVERAGES
Boiled water with ginger slices and lemon slice/ with any herb you enjoy e.g. rosemary or fennel( which tastes like liquorice)
Black tea, real herb tea, or rooibos, black or with almond or rice milk.
Hot almond or rice milk with cocoa.
Water or sparkling water.
NO FRUIT JUICES
NO COFFEE
NO DECAFFINATED tea or coffee.
Small amounts green or black tea
Kefir
Miso soup
Coconut water.
