Between mid-morning and early afternoon most people have lunch; make it a meal rich in protein that will keep you full for longer by keeping your blood sugar stable, while providing sustained energy. A balanced lunch, with a predominance of dietary protein is recommended. Let’s have a look at the three lunch-templates option upon which you can build a vast array of tasty meals.

Vegan Punch

Legumes, nuts and seeds and ancient grains are great sources of quality vegan proteins.

  • Minimal cooking
  • Simple and quick preparation
  • Protein rich
  • High in antioxidants
  • Good source of healthy fats


  • 1 legume of choice
  • Add 1 cup ancient grain (optional)
  • 1 onion/garlic
  • 1 chopped, diced raw vegetable
  • 3 handful leafy greens/non starchy vegetables
  • 1 handful Dulse (optional)
  • Herbs and spices
  • Powdered nuts and seeds (optional)
  • 2T olive/flax oil
  • Unrefined salt, black pepper to taste
  • Add 1 cup ancient grain (include this, only if you are in a weight-gain program)


  • Wash well the wholegrain and put it in a pot with double the amount of water
  • Open the glass jar of legume, or simply dice tofu/tempeh in small pieces
  • Chopped and dice onion or crush the garlic with a pastel
  • Chop the raw vegetable of choice, such as red bell pepper or a tomato
  • Rinse your leafy greens or lightly steam the non-starchy vegetable
  • Once the wholegrain is well-cooked mix it in a big bowl with all the other ingredients
  • Add herbs and spices, oil, salt, powdered nuts/seeds, and Dulse
  • Enjoy


Cook is not required for tofu or tempeh. When using legumes, such as bean or chickpeas, always rinse them under the tap with a fine mesh. Choose glass jar, instead of canned foods whenever you can. The raw vegetables of choice should be something red, yellow or orange to get high levels of antioxidants in this meal.

Lean Gains

When choosing animal protein, go always for organic or wild caught.

  • Animal protein
  • Large salad
  • High protein and antioxidants meal


  • 1 organic lean meat or wild caught fish
  • 2 handful of sprouts
  • 3 handful of leafy greens or lightly steamed vegetables
  • 1 onion/garlic
  • 1 raw coloured vegetable


  • Cook meat or fish as desired; avoid frying
  • Wash leafy salad or lightly steam vegetables
  • 2 handfuls of sprouts
  • Cut and dice the raw vegetable
  • 2T grounded nuts and seeds
  • 1 handful of Dulse (optional)
  • When leafy greens or steamed vegetables are ready mix them in a large bowl with the other salad ingredients


The biggest part of this meal are the non-starchy carbohydrates component, which is the salad made with leafy greens or steamed vegetables. Avoid frying the meat or fish; You can opt for an ACV tonic 20 minutes before the meal to help the digestion

Busy insider

When time is very limited this is the perfect option; the highest amount of nutrients with most limited amount of time. 

  • Quickest meal to prepare
  • High nutrient dense
  • Grab, chop and eat


  • 2 handfuls of sprouts
  • 1 portion of tofu or tempeh
  • 1 handful of sprouts
  • 1 sliced avocado
  • 1 dices raw vegetable (red/orange/yellow)
  • 1forkful of fermented vegetables (sauerkraut/kimchi/pickles)
  • 2T grounded nuts and seeds
  • Herbs and spice
  • Olive/flax oil, salt and black pepper to taste


  • Cut in long slices the tofu or tempeh, the avocado, and raw vegetable
  • Spread well in a plate
  • Wash the sprouts and add them on top
  • Pour grounded nuts/seed on top also
  • Drizzle with oil and add herbs and spice, including salt and lemon juice to taste
  • Add an additional one or two forkful of fermented vegetables
  • Enjoy


Cooking is not required, but take time to chew well. Allow about 10 minutes to eat properly this meal. You can complement this with some oatcakes and hummus.

Lunch is the productive meal of the day. You shouldn't overeat, neither eating processed food, because it slows down and lower your overall vitality and spark, which is what you need for the second part of your day!.

Preserve your energy and vigour with a nutrient dense meal, rich in non-starchy carbohydrates, healthy fats and good amount of proteins.