Simple food guide
Practical ideas to inspire your choices. Educational content, no promise of results.
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Balanced breakfast
- •Fruit + natural yogurt + oats
- •Whole-grain bread + scrambled eggs + tomato
- •Tapioca with white cheese and fruit
- •Banana smoothie with oats and milk
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Simple lunch
- •Rice, beans, salad and lean protein
- •Grilled chicken with roasted vegetables
- •Omelet with green salad and sweet potato
- •Whole-grain pasta with tomato sauce and tuna
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Light dinner
- •Vegetable soup with protein
- •Whole-grain wrap with shredded chicken and salad
- •Baked fish with pumpkin purée
- •Simple omelet with salad
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Snack ideas
- •Fruit with a handful of nuts
- •Natural yogurt with honey
- •Whole-grain bread with peanut butter
- •Carrot or cucumber with hummus
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Hydration tips
- •Always keep a bottle nearby
- •Start the day with a glass of water
- •Infused water with lemon, mint or cucumber
- •Reduce soda and sugary juices
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To avoid overeating
- •Eat slowly, chewing well
- •Eat seated and away from screens
- •Serve smaller portions and only repeat if needed
- •Identify real hunger vs. emotional hunger
This guide does not replace guidance from a nutritionist or health professional.