Sample Neuro-Nutrient Balanced Menu (Omnivore, no red meat)
Breakfast 1
Oatmeal with banana, walnuts, and flaxseed
→ Supports: serotonin, GABA, omega‑3, B6-dependent processes
→ Why: tryptophan, fibre, magnesium, anti-inflammatory fats.
Lunch 1
Fermented cabbage soup with turkey thigh and turmeric
→ Supports: GABA, HPA axis, microbiota, dopamine synthesis
→ Why: GABA from fermentation, tyrosine from turkey, curcumin for stress modulation.
Dinner 1
Salad with arugula, avocado, soft-boiled egg, and roasted salmon
→ Supports: choline, CB1 receptors, dopamine, serotonin
→ Why: egg = acetylcholine + tryptophan, salmon = EPA/DHA, avocado = omega-9.
Breakfast 2
Sourdough toast with sardines, avocado, and fried egg
→ Supports: acetylcholine, omega-3, cognitive resilience, CB1
→ Why: choline + DHA-rich fish + monounsaturated fats.
Lunch 2
Wholegrain pasta with tuna, steamed broccoli, and olive oil
→ Supports: CB1, serotonin, choline, detox pathways
→ Why: broccoli = sulforaphane, tuna = phosphatidylcholine, olive oil = ECS support.
Dinner 2
Lentil-chicken stew with flaxseed and turmeric
→ Supports: dopamine, GABA, HPA axis, methylation balance
→ Why: lentils = B-vitamins, chicken = tyrosine, flax = omega-3 precursors.
Breakfast 3
Scrambled eggs with smoked salmon, parsley, and olive oil
→ Supports: dopamine, acetylcholine, CB1 tone, stress regulation
→ Why: dual cholinergic + dopaminergic input, omega-3 fats.
Lunch 3
Roasted cod fillet with cauliflower and pumpkin seed paste
→ Supports: omega-3, GABA balance, zinc, glutamate modulation
→ Why: cod = DHA, cauliflower = glutamate buffering, seeds = mineral cofactors.
Dinner 3
Egg, beetroot, arugula, and olive salad
→ Supports: choline, CB1, circulatory tone, emotional clarity
→ Why: egg = acetylcholine precursor, beetroot = nitric oxide, olive = ECS modulation.
Snack
85% dark chocolate with almonds and a few drops of extra virgin olive oil
→ Supports: anandamide, serotonin, emotional resilience
→ Why: cocoa = CB1 activity, almonds = magnesium, olive oil = ECS synergy.
Evening drink
Green tea (short steep) with turmeric and buckwheat honey
→ Supports: GABA, circadian stability, adaptive rest
→ Why: L-theanine = calm alertness, curcumin = HPA balance, honey = grounding sugar.
Summary for Your Clients:
This menu was created to support:
– mood stability,
– sleep-wake regulation,
– mental clarity,
– stress recovery,
– and neurochemical balance.
All ingredients were selected for their functional contribution to neurotransmission, not just their nutritional profile. The inclusion of high-quality animal proteins (fish, eggs, poultry) ensures bioavailable sources of choline, tryptophan, tyrosine, and omega-3s — essential for emotional and cognitive equilibrium.
