A day of blissful food by Nutri Nerd UK [By Charlotte Jane] | Mealz

A day of blissful food

1 Day Meal Plan

4 Recipes

Easy Difficulty

Contains Dairy and more

•Nutri Nerd UK • 🍉 Nutrition Student 📖 Recipe developer 🚀 Join me on my journey of discovery 💌 nutrinerduk@gmail.com

Spoil your body with a day dedicated to eating clean, nutritious, beautiful meals.

The combination of nutrients in these meals aims to give your whole body a pamper and a boost. The following vitamins and minerals, and which part of the body they support can all be found in this one-day meal plan. To find out which ingredients contain with vitamins and minerals, scroll to the bottom, where there’s a breakdown.

❤️ Adrenal system (stress) – Vitamin C, magnesium.
❤️ Blood – Folic acid, vitamin B2, magnesium.
❤️ Bones – Vitamin K, calcium, phosphorus, manganese, magnesium.
❤️ Brain – Phosphorus, copper, zinc.
❤️ Cholesterol – Vitamin E, vitamin B5.
❤️Endocrine system (hormones) – Vitamin C, calcium, vitamin B2, selenium.
❤️Energy - Copper, manganese, potassium, vitamin B1, vitamin B2, vitamin B5, magnesium.
❤️Eyes - Vitamin A, phosphorus, copper, zinc.
❤️Hair and Nails - Vitamin B12, copper, folic acid.
❤️Heart – Vitamin E, calcium, potassium, folic acid, vitamin B1, vitamin B2.
❤️Immune system - Vitamin A, vitamin C, vitamin K, vitamin B2, vitamin B5, selenium, zinc.
❤️Joints – Vitamin B12.
❤️Liver - Vitamin B5.
❤️Nervous system - Vitamin K, vitamin B12, phosphorus, folic acid, vitamin B1, vitamin B5.
❤️Reproductive system - Vitamin A, vitamin E, selenium, zinc.
❤️Skin- Vitamin A, vitamin E, phosphorus, manganese, selenium, zinc.
❤️Sleep - Vitamin B12.

Raspberry oatie bakes make a perfect start to the day. Not only are they ridiculously delicious, they are easy and quick to make, and are an excellent way of using bananas that are too over ripe to be eaten on their own*. The oats, banana and peanut butter release energy slowly, which keeps hunger at bay and the berries give you a little kick of healthy (fructose) sugars for getting your metabolism going as well as an antioxidant boost. Also, cinnamon helps support insulin function so aids in keeping energy levels consistent.

Messy purple carrot salad is a personal favourite. It’s surprisingly filling, without leaving you feeling bloated. You get all the carbs you need from the carrot and beetroot and because they are low GI**, but not the sluggish fatigue that many often get after eating carbs with a higher GI such as bread, white pasta, white potato etc. It’s chocked full of vitamins, minerals and fibre.

Beetroot, butternut squash and chorizo risotto is a wonderfully wholesome way to end the day. Make sure that you have a healthy risotto to dark leafy greens ratio, as the leaves help maintain pH levels in the body when eating slightly acidic foods.

Feeling peckish throughout the day? Green baba basil dip is perfect for fresh raw veggies such as carrot, pepper, cucumber, radishes (even grapes go well with it!). Apart from the aubergine, this is a raw dip so is rich in nutrients making it a perfect go-to snack to ensure that you don’t give in to the temptation for convenient and inevitably more processed foods. Also- the citric acid from the lemon juice maximises the body’s ability to absorb the nutrients from the rest of the ingredients!

*You can also make a surprisingly effective cleansing face mask with an over ripe banana! I’ll be writing an article about it soon so keep a look out for that in the next few weeks!
** GI (Glycaemic index) – A scale used to categorise carbohydrates (on a scale of 0-100) on the basis of their effect on blood sugar levels after consumption. Foods with a lower GI, keep you feeling fuller for longer and to not encourage blood sugar levels to spike (which then leads to cravings of sugar later when it drops back down). The higher the GI, the greater the fluctuations in sugar levels.

Nutrient breakdown

Vitamins . . .

Folic acid – Raspberries, beetroot, avocado
Vitamin A - Broccoli, carrot, butternut squash, red pepper, basil
Vitamin B1 – Oats, quinoa, aubergine
Vitamin B2 – Raspberries, miso
Vitamin B5 – Pomegranate
Vitamin B6 – Bananas, avocado, garlic
Vitamin C – Raspberries, cherries, bananas, broccoli, beetroot, carrot, pomegranate, butternut squash, maca, tomatoes, red pepper, garlic
Vitamin E – Olive oil
Vitamin K – Miso, broccoli, carrot, avocado, rocket, tomatoes, basil, spinach

Minerals. . .

Calcium – Raspberries, maca, cinnamon, basil
Copper – Miso
Iron - Maca, cinnamon, basil
Magnesium – Raspberries, butternut squash, maca, spinach
Manganese - Cherries, bananas, oats, miso, broccoli, beetroot, quinoa, cinnamon, aubergine, spinach
Phosphorus – Oats, quinoa, maca
Potassium - Raspberries, bananas, broccoli, beetroot, carrot, avocado, pomegranate, butternut squash, tomatoes, aubergine
Selenium - Oats, quinoa
Zinc - Miso, maca

Other nutrients. . .

Amino acids – Maca
Beta-carotene - Beetroot, carrot, basil, spinach
Beta-Glucans – Oats, quinoa
Bioflavonoids – Raspberries, cherries, beetroot, pomegranate, aubergine, spinach
Carotenoids – Broccoli, beetroot, carrot, butternut squash, tomatoes, red pepper, spinach
Omega 6 – Olive oil
Probiotics – Honey, miso

If you have any questions or would just like a chat, please feel free to email me:

charlottejanenutrition@gmail.com

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