Legend
Tb: table spoon
ts: tea spoon
b: bowl
Choc: Dark chocolate 70%
Salad sauce: 1/2 olive oil, 1/2 rapeseed oil, rice and plum vinegar, garlic
Tuesday
Breakfast
1 herbal tea
Beetroot-Plum smoothie bowl
for 2 bowls: 2 small bananas, 1 small beetroot, 3 big plums, 2 slices dry mango, 1/4 cup chia seeds. On top, pears, grape, and home made crispy cacao carob buckwhea
Snack: Green juice
Breakfast +++
Oil & carbs
Buchweizen, amarante, Hirse, quinoa, oats, Granola, Nuss, seeds leinsammeln, Leine Öl in Soja yogurt,
Lunch
1b Salad, 1b grated carrots, 1Ts lentils curry, 2Ts rice , cooked vegetables
Lunch & Dîner +++ Plate: 1/4 to 1/3 Légumineuses + carbs
Edamame.
Légumineuses à au moins 1 repas
+ seeds
Snack: 1 bowl water melon, 1 gluten free brötli, 1 square choc 70%
Diner
Green salad, quinoa, mushrooms, radish, Soyana vegan Greek cheese, 1 gluten free brötli + 1 egg
Snack: 1 herbal tea, 1 Naturkostbar vegan praline
Wednesday
Breakfast
1 herbal tea
Home made Cashew mango Yogurt with on top, apples, banana, mango and home made granola
Snack: 1 herbal tea, 1 Home made gluten free Brötli with Home made nutella
Lunch
Quinoa salad, mushrooms, radish, parsley, coriander, salad sauce, Soyana Greek vegan cheese, 1 gluten free brötli
Snack: salmon wrap, 1 Naturkostbar vegan praline
Diner
Sweet potatoes and zucchini spaghetti, coconuts cream, tofu and cashew nuts
Snack: 1 herbal tea, 1 Naturkostbar vegan praline
Thursday
Breakfast
1 herbal tea
Sweet potato-Plum smoothie bowl
for 2 bowls, 2 small bananas, 1 small sweet potato, 3 big plums, 2 slices dry mango, 2Ts flohsamenschalen. On top, pears, grape, and home made granola
Snack: Home made gluten free Brötli with Home made nutella
Lunch
Quinoa, kohlrabi, cucumber, tofu salad, soyana greec vegan cheese, 1 soyana gluten free Brötli
Diner
1 Egg with 1 Home made gluten free Brötli
Friday
Breakfast
1 herbal tea
Home made nature cashew yogurt with on top mango, banana, berries, pecan nuts and honey
Lunch
Snack: 1 coffee, 1 mandel gipfeli
Naturata gretreide café
Green salad, grated carrot, sweet potato, zucchini, salmon and sesame, sunflower and pumpkins seeds
Snack: 1b water melon, 2 home made granola bars
Diner
Cauliflower, potatoes soup, truffle olive oil
Saturday
Breakfast
1 herbal tea
Mango-spinach smoothie bowl
for 2 bowls, 1 banana, 1 apple, 1/2 mango, ginger, lemon, 1/2 cup chia seeds. On top, pears, grape, mango and Home made granola
Snack: 2 caffeine free coffee, 1 follkorn gipfeli
Lunch
Fruits and Salad (Market day 😉
Snack: 1 hot chocolate with oat milk, 1 date, coconuts, cacao energy ball
Diner
Green salad, 1 slice flammekueche pizza + 1 other slice
Snack: 1 herbal tea, 1 Naturkostbar praline
Sunday
Breakfast
1 flohsamenschalen/bentonite glass
Herbal tea
Beetroot-Plum smoothie bowl
for 2 bowls, 2 small bananas, 1 small beetroot, 3 big plums, 2 slices dry mango, 1/4 cup chia seeds. On top, apple, grape, and Home made granola
Snack: 1 herbal tea, 1 Home made gluten free Brötli with Home made nutella
Lunch
Fruits and Salad
Snack: tea, 1 almond biscuit
Diner
Snack: 1 herbal tea, 1 Naturkostbar praline
Miso soup with cabbage, carrots, garlic, coconuts oil, 1 boiled egg, 1 Soyana gluten free brötli, Soyana greek vegan cheese
Monday
Breakfast
1 flohsamenschalen/bentonite glass
Herbal tea
Home made nature cashew yogurt with on top apple, pears, figs, pecan nuts and honey (not the photo of the day ;-))
Snack: herbal tea, 2 home made apricot-mango granola bars
Lunch
Green salad, grated carrots, avocado and taco filled with beans mix
1 caffeine free espresso, 2 squares choc 70%
Diner
Miso soup with cabbage, carrots, garlic, coconuts oil, 1 boiled egg, 1 Soyana gluten free brötli, Soyana greek vegan cheese
Snack: 1 herbal tea, 1 Naturkostbar praline
Recipes
Gluten free rice-chickpeas Brötli
Gluten free Buckwheat-Chestnut Brötli
Buchweizen-Kastanien Brötchen (de)
Home made granola
1cup Almonds, 1cup walnuts, 1cup sunflour seeds, 1cup pumkins seeds, 1 cup sprouted buckwheat, 4 slices soaked mango, 8 apricots, 1dl Maple syrup, 2ts vanilla, 2ts cinnamon, salt. spread on a baking sheet and dehydrate for 14h (1h in the oven 100 degrees)
Home made crispy cacao carob buckwheat
125g Sprooted buckwheat, 1Ts cacao, 1Ts carob powder, 2Ts Maple syrup, spread on a baking sheet and dehydrate for 14h (1h in the oven 100 degrees)
Home made Nutella
4 chocolate drops 70% caco, same quantity cocoa paste, 1Ts water, 1ts hazelnuts cream
Ma vie au naturel 