Sample Neuro-Nutrient Balanced Menu (Vegetarian)
Breakfast 1
Oatmeal with banana, walnuts, flaxseed, and cinnamon
→ Supports: serotonin, GABA, choline, neuroplasticity
→ Why: tryptophan from banana, omega‑3 from flaxseed, magnesium from nuts, gut fibre.
Lunch 1
Fermented cabbage cream soup with almonds, potato, and turmeric
→ Supports: GABA, HPA axis, gut-brain balance, anti-inflammatory tone
→ Why: natural GABA from fermentation, glycine from almonds, curcumin for resilience.
Dinner 1
Arugula salad with avocado, soft-boiled egg, and pumpkin seeds
→ Supports: dopamine, choline, GABA, omega-3 precursors
→ Why: egg = tyrosine + choline, avocado + seeds = healthy fats, magnesium, zinc.
Breakfast 2
Sourdough toast with mashed avocado and fried egg, topped with nigella seeds
→ Supports: acetylcholine, endocannabinoids, cognitive clarity
→ Why: choline + monounsaturated fats + omega‑9 synergy.
Lunch 2
Chickpea and spinach coconut curry with ground flax and turmeric
→ Supports: serotonin, GABA, HPA axis, digestive calm
→ Why: tryptophan + B6 + anti-inflammatory fats + MCTs.
Dinner 2
Buckwheat with natural yoghurt, sunflower seeds, and warm apple purée
→ Supports: GABA, gut microbiota, stable glucose
→ Why: magnesium + zinc + prebiotic fibre.
Breakfast 3
Millet porridge with coconut milk, blueberries, and pumpkin seeds
→ Supports: serotonin, antioxidant protection, CB1 regulation
→ Why: seeds = fatty acids + minerals, berries = polyphenols, light carbs.
Lunch 3
Roasted cauliflower with green lentils, tahini, and olive oil dressing
→ Supports: GABA, dopamine, CB1, gut integrity
→ Why: glutamate buffering, fibre, omega‑9 fats, plant-based amino acids.
Dinner 3
Broccoli salad with boiled egg and sunflower seeds in lemon-olive dressing
→ Supports: acetylcholine, GABA, choline, neuroendocrine rhythm
→ Why: egg = cholinergic, broccoli = sulforaphane, seeds = zinc + omega precursors.
Snack
Dark chocolate (85%) with chopped almonds and a drop of extra virgin olive oil
→ Supports: anandamide (ECS), serotonin, calm-focus balance
→ Why: raw cocoa = CB1 activity, almonds = magnesium, olive oil = lipid messenger support.
Evening drink
Green tea (2–3 min steep) with turmeric and buckwheat honey
→ Supports: GABA, adaptation, sleep-wake regulation
→ Why: L-theanine = calming without sedation, curcumin + honey = immune + endocrine tone.
Summary for Visitors:
This vegetarian menu provides functional nutritional support for:
– mood regulation,
– nervous system resilience,
– hormonal balance,
– healthy neurotransmitter cycling (serotonin, dopamine, GABA, acetylcholine),
– and endocannabinoid tone (CB1 receptor modulation).
Each meal was composed not only for flavour and nutrition — but to support internal stability through food.
