How to compose your menus during the day? – Health articles, Daily health and nutrition advice

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Here are my tips for organizing your menus during the day. This is therefore an article “Practical”!

The main principles

  • Limit high insulin-laden foods as much as possible in the morning in favor of quality fats, fiber and protein.
  • Choose a lunch on the same principle as breakfast.
  • If you like, incorporate a quality snack to stabilize your hunger during the day.
  • In the evening, opt for a predominantly vegetarian dinner.
  • If you do a lot of physical activity or a workout, be sure to consume starchy foods after your practice (breakfast if training on an empty stomach, lunch if session in the morning or between 12 and 2 p.m., dinner if you train more in the evening). For more info, discover my advice on recovery after exercise.

In practice

Breakfast (if you take it)

1. An unsweetened drink : tea (ideally green or even pu-erh), coffee (without aluminum and according to tolerance), infusion or water.

2. 1 to 2 servings of protein:

  • Ideally: 1 soft boiled (3min30) or soft (5min30) or poached (3min) egg (keep the yolk runny or creamy).
  • Occasionally (to be limited to the maximum): 1 slice of ham, artisanal, preferably raw (or cooked from organic origin without nitrites or from the blue-white heart sector).
  • 50g of fish.
  • Optionally: 1 unsweetened yogurt (soy, goat, sheep) or 30g of raw milk cheese from farm, goat or sheep milk. Consider 3 to 5 dairy products per week maximum and according to your tolerance to the proteins constituting them.

3. A seasonal, organic and local fruit.

4. 30 to 50 g of oilseeds (mixture of nuts, almonds (of European origin), hazelnuts). Optionally add 10 to 15g of seeds (product ” Linette “, sesame, squash) and according to your appetite (optional).

5. Depending on your appetite (optional): 20 to 30 g of oatmeal, small spelled or gluten-free in case of sensitivity or 1 to 2 slices of artisanal bread with pure leaven with long fermentation, full organic, in small spelled, with cereals or gluten-free in case of sensitivity (no industrial gluten-free bread) with puree of almonds or whole hazelnuts or raw milk butter.


Depending on your appetite and your habits: salad of raw vegetables with spices, aromatics and quality oil (mixture of olive and rapeseed), non-industrial soup.

Main course of your choice:

  • Accompaniment: seasoned vegetables: mini. 1 to 2 tbsp. In case of significant hunger or sports activity in the morning, combine cereal products (half vegetables / half cereal products): wild rice or basmati, quinoa or pulses (according to digestive tolerance).
  • Minimum 2 to 3 times a week: 120 g of fish or seafood or shellfish.
  • Or maximum 2 to 3 times per week: 100 to 120 g of free-range poultry (chicken, turkey, guinea fowl, rabbit).
  • Or maximum once a week (ideally every 10 days, or even less): 100g of pork, beef, duck or offal. Be sure to eat quality farm-produced meat.

Or vegetarian dish: 1/3 of seasonal vegetables, 1/3 of legumes and 1/3 of grain products (semi-brown rice, quinoa, buckwheat, sweet potato). If you cannot prepare each of the 3 components, compose a plate combining ½ vegetables and ½ legumes. Consume the equivalent of 60g raw weight or 200g cooked weight of legumes (soak them well before cooking) or grain products.

Remember to season the dish with quality oils (olive / virgin rapeseed first cold pressing), spices and aromatics.

Depending on your appetite, optional : 1 to 2 squares of organic mini dark chocolate. 85% cocoa (or more if you like) or 20 to 30g of oilseeds.


30 to 50g of oilseeds (walnuts, almonds of European origin, hazelnuts) and 1 fruit or 1 to 2 squares of dark chocolate 85% min. organic cocoa.

Having dinner

Depending on your appetite, optional : seasonal vegetables or non-industrial soup.

Main course: predominantly vegetarian dish comprising 1/3 of seasonal vegetables, 1/3 of legumes and 1/3 of cereal products. If you cannot prepare each of the 3 components, compose a plate combining ½ vegetables and ½ legumes or ½ whole grain products. Consider (depending on your appetite) around 50 to 60 g raw weight or 150 to 200 g cooked weight of legumes (lentils, chickpeas, split peas, red beans, etc.), cereal products and the like: brown rice, quinoa, buckwheat, sweet potato, chestnut, etc.

Depending on your appetite, optional : a seasonal fruit, to be taken in the evening or 1 to 2 squares of organic dark chocolate mini. 85% cocoa.

If you want to go further and get more advice on how to choose your daily diet, I invite you to consult my article on the main principles of a diet that respects your health and is sustainable,

Enjoy your meal !

Anthony Berthou