Each of these meals have foods that are rich in Phosphorus, Potassium, Boron, Copper and Manganese, the perfect combination to regulate your blood sugar levels and give your body energy to dance all day everyday!


Lunch: Whole Grain bread with healthy toppings


  • 1 slice whole grain bread, preferably with lots of seeds and grains
  • 6 stalks of asparagus
  • 1 egg
  • 3 slices Camembert cheese
  • Salt and Pepper


Heat oil in a saucepan and saute asparagus stems until they start to wilt and colour. Add a splash of water half way through cooking to create steam to soften thicker stems.

Bring a pot pf water to a boil. Lower the heat and let the water reduce to a rapid simmer. Gently lower the egg into the water. Cook the egg for 7 minutes  Remove the egg with a slotted spoon. Run under cold tap water for 30 to 60 seconds.

While egg is cooking, toast the bread and slice the cheese.

To plate, stack asparagus stems on toast and layer with cheese. Top with the soft boiled egg, smashing to allow the yolk to drip between the cheese and asparagus. Season with salt and pepper.


Other toppings

  • smashed avocado, sliced tomato, and egg
  • fried mushroom with herbs and two slices of bacon

Dinner: Fish with curried lentils and vegetables
(adapted from BBCFood)


  • 1 lime, quartered
  • 3 tablespoons sunflower oil
  • 1 onion, diced
  • 1 tablespoon curry powder
  • 1 tablespoon tomato puree
  • 1 can brown lentils, drained and rinsed
  • 1 carrot, diced
  • 1 small corn cob
  • 1/2 head of brocolli
  • parsley for garnish
  • 140g white fish fillets (one per serving)



Finely chop one of the lime quarters, including skin. Prepare one pot of water for the corn.

Heat 2 tbsp oil in a medium saucepan then fry onions and carrots over a medium heat for 5 mins until softened and starting to colour. Add the curry powder and tomato purée then fry for another minute. Tip in 200ml water, lentils, broccoli and the chopped lime then bring to the boil. Simmer for 5 mins or until thickened, and set aside.

Add corn cobs to boiling water. Remove when water comes back to the boil.

Heat remaining oil in a frying pan. Season the fish with salt and pepper to taste then fry for 5 mins, turning halfway, until golden and cooked through. Add a squeeze of lime to the pan and to the lentils then serve together with steamed corn. Garnish with fresh parsley.

Looking for snacks between meals? These healthy treats will also give you energy and satisfy your cravings!

  • Pineapple Chunks
  • Nori Seaweed
  • Apples
  • Dates and Sultanas