Jonatron's Food

Part One: Regular Morning Juice

Part Two: Choose one from the two snacks

Cottage Almond Snack

Tuna Avocado Wrap

Part Three: Choose a main meal from below

Dovi Chicken Stew

Lentil Chilli

Pea n Lentil Quinoa

Egg Beans and Chips

Swiss Army Salad

Chicken Currypot

Veggie Breakfast

Part Four: Food Store

Storeables

Cottage Cheese
Frozen Blueberries
Almonds
Canned Tuna
Mayonnaise
Wholemeal Wraps
Red Lentils
Canned Tomatoes
Peanut Butter
Cinnamon
Smoked Paprika
Turmeric
Cumin
Kidney Beans
Vegetable Stock Cubes
Green Lentils
Frozen Peas
Canned Coconut Milk
Mustard
Soy Sauce
Quinoa
Nutritional Yeast
Dried Parsley
Oat Milk
Eggs
Baked Beans
Feta Cheese
Sunflower Seeds
Wholewheat Pasta
Sunflower Seeds
Olives
Greek Yogurt
Dried Apricots
Cider Vinegar
Medium Curry Powder
Veggie Sausages (Richmond recommended)
Tomato Puree

Part Five: Supplements

Choline

Choline is missing in everyones
diet. It is hard to acertain why and a day is only well covered when one eats two eggs.
Choline is a big part of processing fats in the liver

Omega 3

Omega 3 is out of balance in western diets. Good research has found the better the ratio in favour of Omega 3 to 6 then the better for your health 2400 mg should do the trick.
You are only covered if you eat oily fish which we do not often enough.

Zinc

Zinc is there in our diets but is often lacking or seriously out of balance with its teamate Copper.
A daily top up of 10mg to 15mg of absorbed Zinc should address the balance.

Vitamin D

Take a tab of Vitamin D3 on a day when you get no sun. No harm done.

Notes

Start with the morning juice.
The second juice that you described with the mango,
despite being nutritious is not advisable.
Would cause large carb overload.
Any extra snack in between what is listed above
would be protein or fat based.
Cheese / Olives / Nuts.
Completing the above cycle would cover 11-14 days.
Most days are in the region of 1500-2000 calories.
Weight loss by eating nothing extra to this would be slow but gradual.
Would depend on how much burned at work
Room for maneouvre would be more exercise.