Nilofar Nutrition

04/04/2026

Metabolic Balance Plan diet
Strict Phase 2 - SP2

Some breakfasts, lunches and dinners, based on my personalised food list.

🤔What is my personalised food list ?

🍓The Metabolic Balance plan uniquely creates an ideal food list for your body using the results of a comprehensive blood test and your medical history.

Test results are entered into the Metabolic Balance algorithm, which creates a personalised list of foods designed to support your health and metabolism, reduce inflammation and encourage weight loss.

01/04/2026

Metabolic Balance Plan diet
Strict Phase 2: Day 1

✔️ No oils or added fats
✔️ Eat only from personal food list
✔️ Follow the 8 rules of MB
✔️ Strict Phase 2 lasts 14 days
✔️ 1 apple per day

Breakfast: soya yogurt + fruit + apple

Lunch: turkey slices, gluten-free toast + salad + fruit

Dinner: sea bream with green beans, bok choy & mushrooms + fruit

This is the Phase when the body really begins to rebalance, repair, and heal ✨

By eating only your ideal foods, inflammation can settle, metabolism starts to reset, and the body is finally in the best place to release weight naturally💫

31/03/2026

Metabolic Balance Plan diet continues…
Phase 1 : day 2

Breakfast - 1 egg veggie omelette

Lunch - homemade vegetable soup

Dinner - cooked mixed vegetables

#

30/03/2026

Starting my Metabolic Balance Plan diet - again.

Phase 1: Day 1 lunch time- homemade vegetable soup

21/02/2026

Moderate coffee and tea consumption may lower dementia risk and improve cognitive performance, regardless of genetic predisposition.

Caffeinated beverages showed stronger associations than decaf, suggesting caffeine has a potential role in these benefits.

Results from two large cohorts, showed that the benefits were strongest among those with a daily intake of about 2-3 cups of caffeinated coffee or 1-2 cups of tea.

These associations remained consistent even when accounting for high-risk genetic factors, including APOE4 genotype and Alzheimer’s disease polygenic risk scores.

It also concluded that a balanced and healthful overall diet, exercise, vascular risk control, sleep, and diet quality may be more beneficial for brain health than focusing on one beverage or ingredient.

Source: Coffee and Tea May Protect Against Dementia but Hold the Decaf - Medscape - February 10, 2026.

17/12/2025

17/12/2025

As we head into the festive season, I know it can feel like a lot — more food, more gatherings, more treats, and more stress on our digestion.

Here are a few gentle suggestions to support your gut (and your overall wellbeing) while still enjoying the holiday season ❤️💚💝

1. Eat a bite of protein
Start your meal with one or two bites of protein, it helps stabilise your blood sugar, keeps you fuller for longer, and can make the rest of the meal easier on your digestion.

2. Eat an apple a day
Simple, natural fibre. Apples support digestion, are loaded with antioxidants, feed your gut microbes and helps things move along — especially helpful during an indulgent holiday season.

3. Drink plenty of water
Hydration gets forgotten during festive events. Regular sips throughout the day support digestion, energy, and your overall wellbeing.

4. Take a short walk after eating
A short walk after meals, even 10 minutes,can help your digestion, steady blood sugar, and give your nervous system a gentle reset.

None of this is about restriction — just small, kind things you can do to help your body feel supported during a busier and while you enjoy the festivities.

If you’d like more gentle, doable tips for this season, feel free to reach out ✨

💕 I’m also excited to share that I’m now offering the Metabolic Balance® programme — a highly personalised, food-based approach, tailored to your unique blood markers. It is designed to support your metabolic health, balance hormones and encourage sustainable weight loss.

Your food plan is created specifically for your body and lifestyle, focusing on long-term wellbeing rather than quick fixes.

If this feels right for you — now or in the new year — you’re very welcome to comment Metabolic Balance and we can explore it together, with no pressure at all.

Wishing you a beautiful, nourishing festive season ✨

15/11/2025

Easy Tahini Date Cardamom halva

Combine all the ingredients in a food processor and blend until smooth. Takes about 10 minutes (keep scraping the sides of the food processor bowl).

It’s ready when oils are released and the mixture starts looking shiny.

200g pitted Zaytoun Medjool dates
180g tahini (runny)
2 tbsp almond butter
1 tbsp ground cardamom

Once blended, spread evenly on parchment paper and sprinkle on chopped pistachios. Use a heated knife to cut into squares. Chill for a couple of hours.

Enjoy!

21/02/2025

I have been getting a lot of questions about breakfasts lately.
I have found a lot of people are relying on toast and tea for breakfast. ☕️ 🍞
While that is a form of comfort food for most people that is not the best start for your day.

I like meals to have a good portion of protein in them and a variety of coloured vegetables and foods to start your day.

If you have time, you can have a full meal with two eggs, grilled tomatoes, mushrooms, and hash brown or on days when you are short of time make a breakfast buffet for yourself - it’s quick to me and fun and easy to eat.

How to make a breakfast buffet plate: boil 2 hard, boiled eggs, and from your fridge choose a selection of rainbow coloured vegetables, cheeses, fruit, olives. & nuts to arrange in mini portions around your plate.

🍅Cherry tomatoes and sliced baby cucumber 🥒with salt and pepper are essential! And use a fork or your fingers. Enjoy!

07/10/2024

Thank you
Delicious gluten free, sugar free Bara Brith.
So good toasted and buttered 😋