What should I eat for my daily meals?

Breakfast

A solid and good breakfast should consist of both proteins, fats, and carbohydrates. These are broken down into tiny particles in the intestinal system which, through the intestine, are added to the blood.

The particles are led through the vein where they rush to the brain, the cells, the muscles, the organs as they all need ‘nutrients’. The optimal start to the day is a well-composed breakfast that satiates and keeps the blood sugar stable through the morning until lunch. By eating protein, carbohydrates, and good fats for breakfast, you give your body what it needs.

Not only does it nourish the cells of the body but also the brain, and it provides a greater overview during the day. In addition, the satiety hormones are activated, blood sugar is stabilized and the organism gets all the nutrients it needs. It is this combination of the three nutrients that makes the difference in whether the day starts with surplus and energy for the day.

If you are busy in the morning and do not have time to chew a bunch of seeds and nuts or make a nice baked oats with lots of toppings, then it is easier to make a smoothie.

Choose different berries, fruits, vegetables and maybe add a little liquid. Also add some good oil and nuts or seeds as a protein source.

Blend it all together in a blender. Do blend the oil with last since it is delicate. Pour it into a glass. Wash the container immediately (takes five minutes max). Then you can enjoy your smoothie in a calm and relaxed manner. Do chew your smoothie since that stimulates saliva production which is an essential part of good digestion.

You get fruit and berries, good oils, and proteins in the smoothie and all in all provide a filling meal that is equivalent to you making a plate of vegetables and fruits in the morning. By blending fruits, berries, and vegetables, you preserve fiber, which is important for digestion and it makes it easy to reach your recommended daily intake of vegetables and fruits during the day.

Eggs and bacon are also a good breakfast, as long as the bacon is not deep-fried or fried hard on the pan. Fried eggs must still be soft in the egg yolk, to preserve the healthy fatty acids. Along with eggs and bacon, you can serve diced apples, drizzled with ground nuts, vanilla powder, and oil.

With these meals, your blood sugar will not be overloaded and you should not get hungry during the morning. If hunger strikes anyway, grab a carrot, apple, pear or banana, but remember a handful of nuts next to it as they help keep your blood sugar stable.

Lunch

It is a good idea to eat the remnants of the food from yesterday for lunch (See under dinner). It reduces food waste and at the same time, you can enjoy a good meal which in turn stabilizes your blood sugar. If you do not have the opportunity to do this, make your own rye bread with lots of grains in it. Or find a rye bread that contains grains and coarse rye flour.

Do buy pure cold cuts products (not light) of good quality meat. Buy cold cuts where the number of ingredients is minimal and cuts are good thick slices, instead of small and thin ones. It satiates you and gives your food volume. Spread coconut oil or ghee on the rye bread.

In the afternoon, coarse crispbread with almond butter or other cold cuts can make a great afternoon snack. Or make extra snacks/cakes and bring them with you. If you drive home by car and feel like making a pitstop at a gas station or a 7-Eleven, then make sure to always have a small stock of apples, bananas, nuts, seeds, and raisins in the car. If you are at home and feel the urge for something to eat, make a smoothie as in the morning, but with fewer nuts.

Dinner

Dinner: A bigger project than expected because do you really want to skimp on the meat, the gravy, and the potatoes? No, not necessarily, but there is something green missing on that plate as well as something that can give you good fats. Potatoes are almost pure starch, and, in some areas, they are worse than pure sugar. Baked or boiled potatoes make blood sugar increase more than sugar does.

All white bread, white pasta, and white rice need to be exchanged with their browner counterparts.

Slowly introduce a little more fried vegetables into your cooking. Cut the carrots and squash into thin sticks. Divide the broccoli into small bouquets and heat on a pan so that the vegetables can be seared. Pour water into the pan. When it bobbles, put on the vegetables. Stir until the vegetables are lightly crispy. Take the vegetables off the heat.

You can also quickly fry some peas, beans, and carrots on the pan. Make a salad by cutting coleslaw into strips, carrots, and squash into cubes. Pour over olive oil, a few tablespoons of white balsamic vinegar, and a little salt.

Fry in ghee or coconut oil and bake root vegetables in the oven like potatoes. Squash, peppers, beets, carrots, celery, parsnips, parsley roots, garlic, and onions can be baked.

If you make chicken thighs, bake plenty of them. Then there is also for lunch tomorrow, and chicken thighs are easy to prepare even for children. Make extra salad and more root vegetables for tomorrow’s packed lunch. Eventually, you will find that it will be cheaper to bring dinner with you than to buy something for every day. At the same time, you do not have to prepare lunchboxes every day.

In addition, it is important to exercise, get a good nights sleep of 8-9 hours, to have fun, to enjoy everyday life, to have and see friends and family, have a job that you like, and want to wake up for, high-pace days, and days where you need to mentally recharge.