Banana-Oat Porridge
🍽️ Recipe: Banana-Oat Porridge Cook 40g oats in unsweetened almond milk. Mash ½ banana (50g) into the porridge. Optional: 1 tsp honey (if tolerated).
Cucumber-Mint Smoothie
🍽️ Recipe: Cucumber-Mint Smoothie Blend 1/2 cucumber, 5 mint leaves, 200ml unsweetened almond milk, and ice. Optional: 1 tsp chia seeds.
Baked Salmon & Quinoa
🍽️ Recipe: Baked Salmon & Quinoa Bake 100g salmon with lemon juice and dill. Cook 50g quinoa. Serve with 80g steamed broccoli (alkaline).
Turmeric Lentil Soup
🍽️ Recipe: Turmeric Lentil Soup Boil 50g red lentils with 1 tsp turmeric, garlic, and low-sodium veggie broth. Add 30g fresh spinach at the end. Serve with 1 slice whole-grain bread (if tolerated).
Oatmeal with Flax & Berries
🍽️ Recipe: Oatmeal with Flax & Berries Cook 40g oats in water. Add 1 tbsp ground flaxseeds (10g) and 50g fresh blueberries. Optional: 1 tsp honey.
Feijão Verde Salad
🍽️ Recipe: Feijão Verde Salad Steam 1 cup green beans. Mix with ½ cup hearts of palm + 10 cherry tomatoes + 1 tsp olive oil.
Moqueca de Peixe Light
🍽️ Recipe: Moqueca de Peixe Light Simmer 120g fish in ½ cup coconut milk + 1 cup veggies + 1 tsp palm oil. Finish with lime.
Açaí Power Bowl
🍽️ Recipe: Açaí Power Bowl “Blend 100g açaí pulp + 1 banana. Top with 30g granola + 1 tsp chia seeds.”
Mediterranean Sea Bass
🍽️ Recipe: Mediterranean Sea Bass Bake 100g sea bass with 1 cup zucchini/eggplant slices. Garnish with lemon + oregano.
Caprese Quinoa Salad
🍽️ Recipe: Caprese Quinoa Salad Mix ½ cup quinoa + 60g mozzarella + 10 cherry tomatoes + 5 basil leaves + 1 tsp olive oil.
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