Example of healthy menu

How great it is to eat tasty and healthy! 
It's a lot easier than you think. Just like learning how to ride a bike, you never forget it!
This is an example menu for an average active woman of around 9-10 stone
Power breakfast
Ingredients & instructions:
1 bowl of whole oats (as big as your activity of the day)
1/2 to 1 banana, 1/2 to 1 apple, a bunch of blueberries (fresh or frozen), grated fresh ginger, ground flax seeds, some walnuts, cinnamon. Veggie milk to taste. TIP: you can also make this into a smoothie!
Cut the fruit, grind the flax seeds, and put it all in a bowl with the oats. Eat it whole or make a shake, for a delicious and nourishing smoothie. Add a couple dates to give it a sweeter flavour, if you wish.
Energy lunch
Ingredients & instructions:
100 gr of tofu or seitan, 1 small beetroot,
a bunch of green asparragus, some spring onion,
1 garlic clove, a pinch of curcumin, a pinch of black pepper, a pinch of ginger powder, sweet red pepper powder, indian Kala Namak salt (for egg flavour), -or sea salt- Crackers with hummus dip. Green juice. Optional, but highly recommended, especially if you are not sedentary: add quinoa, brown rice, buckwheat, etc, to increase the caloric & nutrient content.  1 herbal/spice tea or infusion.
TIP: raw green leaves add that extra nutrition to any meal. Use them as a bed for your dish.
Cut the asparragus, the beetroot and spring onions, sautée them with a few drops of olive or coconut oil (for reduced calories, with some vegetable broth). After 3 minutes add the rest of the ingredients and cook, stirring every now and then for 5 minutes. Remove from the gas and add some sesame seeds on top. Serve with a couple of wholegrain toasts (optional: quinoa, rice, pasta, etc). Green juice example: celery, spinach, green apple, ginger, wheatgrass.
Delicious, nourishing & light dinner
Too many people eat a heavy meal at night. This is totally wrong. If you don't leave at least 3-4 hours between dinner and bed, your organism will suffer the consequences. When we sleep, our body takes on the task of healing and regenerating itself. It repairs, deacidifies and detoxes. In order to do this properly, it needs us to sleep between 6 and 8 hours, and it also needs a good amount of energy. If we use the energy for digestion, our body just cannot perform a good repairing job. It's like leaving our car with a sleepy car mechanic who cannot do the job properly because he's very tired. That's why it's also important to eat the main amount of calories during the day, and make dinner a lighter meal.
Ingredients & instructions: 
3-4 broccoli tops and 3-4 cauliflower tops, 1 medium ripe avocado, 1/2 chopped onion, some mint leaves, a squirt of fresh lemon, sea salt 10 activated almonds (leave them soaked in water the night before), vegetable broth and coconut milk (cooking type) depending on how thick you prefer it. Serve with chunks of toasted bread or with 2 wholegrain toasts. 1 herbal/spice tea or infusion.
TIP: If you've had a high activity day, or for a given reason you need to increase the caloric content of your meal, add some lentils, peas, or black beans to your dish.
Steam the broccoli and cauliflower for 3-4 minutes. Add the avocado on the last minute. Place everything in a recipient, together with everything else, except for the broth and coconut milk. Blend everything and then heat up on slow gas, without boiling, for 2-3 minutes, adding the broth and coconut milk until you achieve the desired thickness.
1piece of fruit or fresh veggie juice
If you are on a work break, an apple, pear or banana or a handful of nuts and/or dates are a healthy and filling option, and will keep you satiated until dinner time. If you are at home, your best option is a home-made veggie juice, made in a slow juicer, with celery, green apple, cucumber, grapefruit, carrot, and a bit of fresh ginger. This will provide concentrated nutrients directly to your blood stream, and fresh energy to continue your activities until dinner time.

Start a new healthy life today!