Breakfast is the most important meal of the day, forget the Traditional English, Irish or Scottish breakfast, these are high fat, high calorie. They were for men who had to go out and do a hard day’s work on the farm. These individuals required very high levels of energy for both their physical labour as well as the production of heat to keep them warm in the outdoors.

The healthiest breakfasts are quick to prepare (use uncooked natural foods), nutritionally beneficial and if balanced (contain about 65% carbohydrate, 30% protein and 5% fat) they will keep your energy levels up until lunchtime. The word breakfast actually means ‘break the fast’, since you have fasted since your last meal the day before. If you can imagine the thyroid gland, which is your ‘furnace’ – the source of your energy and the speed at which your metabolism runs – then your breakfast is like adding a few logs of wood to a fire that has reduced to embers overnight. Breakfast stokes your fire!

Lunches / Snacks

Raw fresh crunchy vegetables, chopped in stick shapes where appropriate (carrots, celery, bell peppers, tomatoes, mangtout, and/or rocket leaves).

Serve with Humus Dip and a Wholegrain of your choice (Rye Crisp breads, Oatcakes, Rice Cakes/ Crackers, Pumpernickel bread {rye} or wholemeal crusty bread). Combining a wholegrain with a pulse (chickpeas) provides all 9 essential amino acids (complete protein), so this is a good vegetarian meal.


Salads should play a regular visit to your table. This is because they are the easiest way to eat raw vegetables.

Traditional salad is always nice (lettuce, tomato and cucumber) but many people now like to vary their salads.

Healthy Evening meals

At the end of a day’s work it can be difficult to motivate oneself to spend an hour or two cooking! Preparation is the key! Many foods can be pre-cooked and frozen. You just have to remember to take something our of the freezer before you leave for work OR take it out of the freezer the night before, and pop it in the fridge before leaving for work in the morning. You can freeze pasta sauces for instance, and then you just need to cook the pasta, reheat the sauce and while that is happening you prepare a quick side salad. That means a healthy meal in about half an hour. With a little effort, eating healthy doesn’t have to be impossible. You could also treat yourself, as frequently as you can afford (once a week or once a month), to eat out at one of the many organic restaurants popping up all over London. You could also invest in a SlowCook which is a healthier way to cook and red meats are particularly well cooked to a ‘falling apart’ texture. You just pop everything into the slow cook before leaving for work, turn it on to the Auto setting and find it ready to serve when you walk in the door.


Many people enjoy something sweet at the end of their day, after the evening meal when they sit down to relax (hopefully) before retiring for the day. This is not the healthiest time to be filling up with sugars! However, having a ‘treat’ at the end of the day is one’s reward for all the production achieved, and is a healthy ‘self-acknowledgement’. I highly recommend this. Be kind though, to the body that has served you all day and opt for something satisfying, yet wholesome.

Breakfast Recipes


Muesli with Yogurt and Fresh Fruit

Look out for added sugars in packaged varieties and avoid those. Often, shop-bought muesli tends to be rather chewy and tasteless or a total sugar-shock! If you really don't want ...
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Porridge & Honey

Mix 50g organic wholegrain oats and 150ml milk in a stainless steel pot, put on a medium heat and stir while it heats up to bubbling, reduce heat to low ...
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Lunch/Snack Recipes


Quinoa On the Hop

  • Quinoa
  • Fresh fruit (i.e. Apple, Banana, Kiwi, Pear, Blueberries, Raspberries, etc)
  • Fruit juice
Mix together Good 'packed lunch' type food. The Food Doctor brand offers a pre-cooked organic ...
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dreamstime_brown rice

Short Grain Brown Rice

Short grain brown rice ready cooked is a versatile healthy food that can be cooked at the weekend, divided into portions and frozen for convenient 'packed lunch' options. You can ...
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dreamstime_simple salad2_0

A Feel-good Salad

Try this basic recipe and be inventive, changing or adding ingredients
  • Fresh spinach
  • Cherry tomatoes
  • Yellow bell pepper
  • Red bell pepper
  • Mackerel in stips or Sardines
  • Olive oil
  • 1Tbsp ...
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Greek Side Salad

  • Sliced red onion
  • Chopped plum tomatoes
  • Diced cucumber
  • 1tbsp Udo's Oil or
  • Extra virgin olive oil
  • Balsamic vinegar
  • Chopped fresh parsley
Place finely sliced red onion in a ...
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dreamstime_salmon burgers

Wild Salmon Burgers with Caper Sauce

Makes Approx 8 small or 6 large burgers Ingredients:
  • 2 Med-sized Fresh Wild /Organic Salmon Steaks or 400g Tin Wild Salmon (drained)
  • (if fresh, steam for 10 mins on ...
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