An extensive daily menu just for you
Full of delicious recipes to feel just a little bit more fit. And not just any daily menu, no, one bursting with information, tips and tricks so you understand the best choices for each eating moment. Are you ready to take in all the info? Here it comes!
Our main rules for a fit(ter) body
Eat from light to heavy
Focus your breakfast and lunch on easily digestible foods, such as fruits, vegetables, healthy carbohydrate sources, and/or plant-based proteins. Save hard-to-digest foods, like animal proteins and high-fat products, for your dinner. This way you help your body with digestion, conserve more energy, and prevent the release of many toxins (which are stored in fat tissue) during digestion.
Make sure at least half of your plate consists of vegetables
Vegetables are full of fibers and water, extremely important for good digestion! In addition, by eating vegetables, you get your necessary intake of minerals and vitamins. Try to eat 600 g (or more) of vegetables and 3 – 4 pieces of fruit per day.
Be sparing with fats
Save high-fat foods for a later time of day and ensure that no more than 10% of your total daily food intake consists of fat. This means EITHER a small handful of nuts OR half an avocado OR one tablespoon of oil.
Drink plenty of water
At least 1.5 liters per day. Drinking water is THE way to flush out toxins, hydrate your body, and activate digestion.
Adjust your portion size
Eat what suits your own energy needs!
Eat until you’ve had enough
And can hold out until the next meal (2.5 to 3 hours later). Are you hungry again within an hour? Then you haven’t eaten enough, supplement your meal!
Breakfast
Start the day with a large glass of (lukewarm) water on an empty stomach. Optionally, add some lemon juice for an extra detox effect. Choose a light breakfast with fruits and/or vegetables and grains, such as a smoothie, or grain breakfast + fruit and/or vegetables.
Two good basic recipes:
- Basic recipe for a smoothie: 2 handfuls of leafy greens + 2 pieces of fruit + 1/2 cucumber and/or 1 stalk of celery + water. Vary with vegetables and fruits that you like. Want it creamier? Add plant-based milk/yogurt. Add less water and/or frozen fruit if you want to make a thick smoothie bowl.
- Basic recipe for a grain breakfast: 50 g grains like oatmeal, buckwheat, rice + 250 ml liquid (water / tea possibly mixed with plant-based milk) + 2 pieces of fruit + optionally grated carrot/beet/zucchini + date/raisins/tsp maple syrup + 1 tsp cinnamon.
Try this smoothie bowl with homemade granola or green oatmeal with figs.
It’s snack time!
Focus on your main meals. Limit your snack moments to 2 times a day and ensure there is enough time (at least 2.5 -3 hours) between your meal and snack moment. Make fruit your number one choice for a snack. Fruit contains a lot of water which makes you feel full quickly, it contains many nutrients and helps remove toxins. Other good snacks are a homemade plant-based bake (low in fat), raw vegetables with a vegetable dip, or a small handful of raw, unsalted nuts. Try not to snack after your evening meal. Choose a cup of tea or occasionally treat yourself to a homemade drink.
Tasty snack ideas: ginger tea with lemon and fresh thyme, green milkshake, Golden Milk and these delicious Cinnamon Buns.
Lunch
Ensure each meal consists of at least half vegetables. For your lunch, this can be in the form of a meal soup, a salad with 75-125 g of raw grains such as quinoa, millet, rice, buckwheat OR 350 -450 g of raw (sweet) potatoes OR 200 -300 g of plant-based proteins such as chickpeas, lentils, tempeh. In a hurry? Choose 3-4 slices of spelt, gluten-free, sourdough bread, or 2 tortilla wraps. Top with hummus/vegetable spread and plenty of raw vegetables, like tomato, cucumber, radish, and sprouts.
Two good basic recipes:
- Basic recipe salad: how to make the perfect salad you can read here!
- Basic recipe soup: 1/2 onion + clove of garlic + 400 g vegetables + 250 ml vegetable broth. Eat with 2 slices of bread OR add 75 g grains, such as noodles and quinoa OR several potatoes to make it a real meal soup.
Check here for this Provençale fennel-pepper soup and spicy lentil-carrot salad.
Evening
Feel like animal proteins like meat/fish/cheese/egg? Then dinner is the most suitable moment for this. For instance, make a cauliflower-kale mash with a piece of fish/meat, a zucchini pasta with goat cheese, or an omelette with lots of vegetables. For good digestion, it is important to stick to the right food combinations. Choose EITHER a piece of meat/fish/cheese/egg + vegetables OR grains/(sweet) potatoes/plant-based proteins + vegetables. Try to opt for animal proteins + vegetables a maximum of 2 to 3 times a week and a fully plant-based dinner at least 4 times a week.
Tasty and light evening meals are, for example, the Skinny Noodles (yes!) and the Japanese Tempeh Bowl.
Extra tips & tricks
Away with toxins
Take a (foot) bath 1 or 2 times with base mineral salt. The salt helps to remove toxins through the skin and provides a super soft skin.
Good health starts with healthy intestines
Notice that your bowel movements are (still) not completely smooth? Strengthen your gut flora with a good enzyme and/or probiotic supplement. The better your gut flora is, the better your digestion and the better you can flush out toxins.