Meal Suggestions

I have been asked regularly to give some meal suggestions and to elaborate more on the 70% vegetarian diet I recommend in consultations.

Below is an example of the type of menu I would recommend. Of course this can be varied and they are just examples! I would not recommend having too much pasta, bread or eggs, but to vary these menus throughout the week sufficiently so you are getting a good balance and not too much of one or two things.

As I mentioned in your consultation, try to use as much fresh food as possible. You can use some frozen vegetables if need be, however, vitamins are destroyed by freezing. Organic foods are best as they have higher nutrition levels and less pollutant from pesticides, but these are not always readily available.

Cold-pressed olive oil is best, this can be varied with nut oils, such as almond, wheat germ, or flaxseed oils, a mix of these might be more tasty.

Rock salt is advisable rather than refined salt.

You will also note that there is little sugar used in this diet except for the fruit content, which should be kept to roughly 3 pieces of fruit per day, a serving of berries counts as one piece of fruit.

Fruit juices in large quantities are not recommended because of the sugar content which can affect digestion and your immune system. I recommend freshly juiced vegetable and fruit juice.

Example Day 1


Freshly squeezed juice; 1 Apple , 1 Carrot, Small piece of ginger Muesli (no added sugar) with plain yogurt & honey

Mid Morning Snack

5 Almonds
Piece of cold turkey meat
3 Strawberries


Dark leafy salad with herbs, such as mint/basil, onion, avocado, feta cheese crumbled in salad.

For dressing: squeeze lemon, mix with olive oil and grainy mustard.

Have with whole meal pita bread.

Afternoon Snack

Raw carrot and celery sticks dipped in plain yogurt.
5 x Walnuts

Evening Meal

Grilled chicken breast. Steamed vegetables and baked potato (use butter rather than margarine for the potato and use in moderation).

Fruit salad for dessert.

Example Day 2


Scrambled eggs on whole grain toast.

Mid Morning Snack

Fresh juice:1 Apple, 1 Carrot, small piece of ginger.


Tuna fish with squeezed lemon and black pepper together with salad and pitta bread.

Afternoon Snack

4 x Blueberries
5 x Walnuts

Evening Meal

Grilled fish with lemon quarter.
Serve with potato salad: For 4-6 people - Take 900g of small potatoes and boil with skins on together with mint.
For vinaigrette - Mix 4 tablespoons of lemon juice, grated zest of 1 lemon, 4 tablespoons of extra virgin olive oil, 1 heaped teaspoon of grainy mustard, rock salt and pepper. Mix vinaigrette through the potatoes and add 6 chopped spring onions and some chives.

Have above with dark leafy salad.

Example Day 3


Freshly squeezed juice: 1 Apple , 1 Carrot, Small piece of ginger Muesli (no added sugar) with plain yogurt & honey

Mid Morning Snack

Piece of turkey breast
4 Blueberries
5 Almonds


Dark leafy salad, tomatoes, onion with smoked haddock or another oily fish, such as sardines.

Afternoon Snack

5 Walnuts
3 Strawberries

Evening Meal

Whole Meal organic pasta with pesto sauce.
To make pesto for 2-3 people take 50 gm of basil leaves, 1 crushed clove of garlic, 1 tablespoon of pine kernals, 1 tablespoon of extra virgin olive oil and blend to a smooth puree in a blender. Then spoon through 25 gm of parmesan.

Once the pasta has boiled, stir the pesto sauce through and serve with a dark leafy salad with olive oil and lemon juice vinaigrette.

Please contact me by phone or email if you or your family require any assistance with your health.

Kind Regards
Nick Dale
Tel: 9397 9124
Mobile: 0412 596789

I am available at the Galleria from Tuesday to Saturday 9.30am - 5pm and late night shopping on Thursday's. Come by and see me and give me an update on how you are going when you can.





Nick Dale, Naturopath Perth, Morley, Roleystone

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