Start with the veggies first.  Have at least half your plate full of colourful veggies and herbs.  Then add some protein and 1/2 palm of legumes (hummus, cannelini beans, black beans, lentils – not tinned) and or a small portion of whole grains. You now have the Perfect meal.  Just have a smaller version for lunch.  Serve it on a side plate so it looks like you’re eating plenty.

If you have insomnia have the whole grains at night to give you some tryptophan to make the relaxing neurotransmitter serotonin which then makes melatonin to get you to sleep and keep you asleep.  Have the legumes at lunch.

This is poached chicken with lemon & hummus, black, brown & wild rice, snow peas, green beans, zucchini, pomegranate, coriander.

Dinner