Healthy hair

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A menu packed with all the minerals needed to support the health of your hair, including copper, magnesium and zinc. All the meals are also rich in healthy fats (monounsaturated fats and omegas), which are simply crucial to promoting healthy hair growth. The menu also provides a good amount of potent antioxidants to help prevent hair loss.

Recommended Supplement: Bovine or marine collagen peptides (recommended brand: Vital Proteins, unflavored. Add 2 scoops to your coffee, tea or water in the morning).

BREAKFAST

Choco Avo Smoothie Bowl

½ frozen banana, cut into chunks
½ ripe avocado, cut into cubes
½ to 1 frozen zucchini (you can freeze the zucchini either as raw or steamed), cut into chunks
2 tbsp raw cacao powder or cocoa powder
½ cup unsweetened plant-based milk
2 scoops of collagen powder (optional)

Put all the ingredients in a blender and blend at low speed. You may need to add more milk to adjust consistency. You should get an ice cream-like consistency.

LUNCH

Seafood Salad

Raw celery, minced
Green salad of your choice
200g calamari (you can also mix calamari with octopus) – cooked in evo oil and 2-3 bay leaves
½ ripe avocado, cut into cubes
¼ raw onion, finely sliced
½ potato, cut into cubes – slightly steamed and then sauteed in evo oil with rosemary and sage

Toppings:

1 tsp hemp seeds or chia seeds
30g oats (I recommend using the oats as a base for your smoothie. Place it at the bottom of the bowl you are using)

What to drink: a cup of loose-leaf green tea, matcha or Americano/espresso, herbal tea, or chicory coffee (Suggested time: 15-20 minutes after breakfast)

Condiment: Olive oil

DINNER

Millet-Stuffed Cabbage Rolls

Follow the steps of the recipe for the Cabbage Rolls (recipe here)

Condiment: Olive oil & chili flakes

Learn more about nutrition with The Fundamentals of Healthy Living - Available online!

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