Subscribe to our newsletter filled with special updates, tips, recipes and wisdom on healthy living  ♥

Your Post Summer Formula!



You haven’t heard from me in a while!  I was on holiday back home in Egypt enjoying the beaches of the North Coast. I couldn’t have asked for more than my favourite beach spot in the world with family and old friends. I even took advantage of my spotty internet connection and went for a semi-digital detox.

This didn’t last too long as I couldn’t resist but say YES to giving a Workshop at the UK Embassy in Cairo. We spent a few hours with 24 embassy employees showing them how they can improve their health by making simple, better choices at work and at home to improve their diet and lifestyle and reduce stress. We shared some delicious, local easy to prep foods made in healthy way at lunch time. The pictures say it all!


Since you’ve been asking for healthy lunch ideas for both your kids and yourself, l prepared this for you.

I know! I know! I’d rather find ideas on how we can live at the beach right now, but your brain and body will thank you for filling up on delicious nutritious foods!

Many of us have picky eaters at home which means packing school lunches and your own lunch can be very stressful.

To make things easier, I developed a system you can use when packing those lunches

 Use my clean eating formula! 

 Using my formula means we are sure we are taking in healthy nutritious foods on a daily basis!

This formula works with my kids and is perfect for adults too!

Each meal should have:

  • Protein (ex. beans, eggs, quinoa, organic chicken)
  • Clean Carbs (ex. brown rice, basmati rice, sweet potato, *bread only whole grain or gluten-free bread if you are intolerant to wheat.
  • A Healthy Fat (ex. olive oil, avocado, hummus, walnuts)
  • Vegetables and Fruits
  • A Fun Snack! – I sneak in a healthy treat here and there like organic chocolate chips on fruits, date balls, or home-made muffins.

Take a look at what I made these yummy salads for my hubby and I to take to work yesterday in a few minutes. Trick: toss all the ingredients in a glass container, season with lemon and olive oil and you’re done! 


My formula is based on:

Energy and focus increase when kids (and adults) eat more WHOLE, CLEAN foods.

The less dairy and processed foods containing gluten you consume the better you will feel. These substances can lead to sluggishness, feeling tired and unfocused.

On the days you send sandwiches or crackers to school choose the most wholesome you can find. For example balady (pita) bread is better than processed buns.

Whole grains are better than white bread.

Sprouted grains and gluten-free varieties are great.


Download your HOW TO PACK YOUR LUNCH GUIDE to keep on your fridge!


And for those not-so-healthy treats, here are clean substitutes:

Potato Chips:  home made versions of potato chips, sweet potato chips, roasted chickpeas.

Dessert: home-made cake, muffins, energy balls, granola bars and home-made Nutella! 

It absolutely necessary you give your kids and yourself the best ammunition possible through food so you can have energy, focus, feel happy, maintain a healthy weight and to succeed at what you’re doing!

Download your HOW TO PACK YOUR LUNCH GUIDE to keep on your fridge!

PS. I have a program coming up for you very soon. It will show you how to simply incorporate healthier foods and ways of living to nourish yourselves and your families so they can feel and look vibrant from the inside out – and lose weight in the process! Doors open to sign up on October 3rd! I can’t wait to share the details with you!

In health,

Yasmine signature

Yasmine Defouni,

Yasmine in Thonon - Version 2

Certified Integrative Health & Nutrition Coach

Are we connected on my Facebook page?  You can find me here where I share special updates, tips and inspiration for healthy living You can also follow me on Instagram Make sure you’ve signed-up for my Newsletter here!

























Posted in Uncategorized | Comments Off on Your Post Summer Formula!

Comments are closed.