The London Insomnia Diet: a complete working week’s menus

How to eat your way through the week to a good night's sleep

4 July 2012

MONDAY

Breakfast: rise and shine breakfast smoothie with a peach, hemp seed protein, 1/2 pint almond milk, a tbsp of oats, a tsp of chia seeds and a scoop of supergreens powder; Yerba mate tea

Lunch: roasted salmon salad, with rocket, spinach, and watercress, plus olive oil and lemon juice dressing and 1 tsp pumpkin seeds; fresh mint tea

Dinner: roasted root vegetables (butternut squash, courgette, onions, in olive oil with a dash of Tamari) with a small grilled chicken breast with plenty of lemon juice while cooking

TUESDAY

Breakfast: sprouted spelt bread with tahini spread, topped with fresh avocado, lemon & mint

Lunch: three-bean salad with feta cheese, rocket and watercress

Dinner: roasted red pepper & tomato soup with a small tin of butter beans for protein

Before bed: 1 cup of homemade popcorn and a glass of melatonin-promoting, sugar-free cherry juice; 1 calcium / magnesium supplement (Biocare’s have the perfect ratio, which should be 1:2 for optimum sleep); chamomile and aniseed tea

WEDNEDAY

Breakfast: 2-egg omelette with chopped tomatoes, parsley and chives; 1 piece of toasted rye bread; fennel tea

Lunch: puy lentils with grilled sliced chicken breast, edamame and broad bean salad; 1 green juice (watercress, celery, cucumber, parsley and apple)

Dinner: (in restaurant) grilled asparagus with olive oil and lemon juice; sea bass with a large green salad, or mixed vegetables; sparkling water or soda water with lime juice

Before bed: cal:mag supplement; glass of unsweetened cherry juice or the equivalent supplement. If you wake, eat a small, tryptophan-rich banana.

THURSDAY

Breakfast: toasted spelt bread with cottage cheese and sliced peach or apricots; Yerba mate tea

Lunch: (in restaurant) carpaccio of beef with rocket and shaved Parmesan, or grilled halibut with courgettes and mixed vegetables; fresh mint tea

Dinner: Hummus and Lebanese moutabal with avocado dip, raw vegetable crudités and tabbouleh

Before bed: popcorn; cal:mag supplement; glass of unsweetened cherry juice, or equivalent supplement

FRIDAY

Breakfast: smoothie with I banana, 1/2 a cup of frozen cherries, a tsp of Linwoods linseed mix, acai, goji berries, 1 tbsp of jumbo oats, 1 cup of Ecomil almond milk

Lunch: mixed sushi/sashimi, or vegetarian sushi with a cup of edamame beans

Dinner (in restaurant): mixed grilled Mediterranean vegetables; salmon steak with rocket, watercress, gem lettuce and tomato salad; barley couscous; white wine spritzer with soda water and plenty of ice

Before bed: cal:mag supplement (2 if you have had the spritzer); glass of unsweetened cherry juice, or equivalent supplement

MORE ABOUT

Nuts And Seeds

Olive

Olive Oil

Onion

The London Insomnia Diet: a complete working week’s menus

Read More