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Hibiscus a flower for the heart

Karen Vago

(This tea is made with the dried flowers that my daughter brought back from Egypt. Her passion is pottery. The cup is her creation.)

(This tea is made with the dried flowers that my daughter brought back from Egypt. Her passion is pottery. The cup is her creation.)


When my daughter lived in Egypt she would bring me hibiscus flowers. I have always been fascinated by the deep red color of the infusion and wanted to know more about its benefits.

Hibiscus is traditionally used in a number of countries like India, Egypt, Iran, Africa and certain countries of south America.

In Egypt and other subtropical and tropical parts of the world the infusion of hibiscus flowers is taken all through the day to stay “cool”. It refreshes the body and keeps it at a pleasant temperature even if you drink it hot.


It’s also used to support the cardiovascular and circulatory system, to calm digestive spasms, against constipation and to ease a sore throat.

More and more scientific studies confirm it’s effect on blood pressure and cholesterol.

Doctor Diane Mc Kay conducted a study where the subjects drank 3 cups of hibiscus infusion per day for 6 weeks. Their blood pressure went down similarly to the way it would have gone down with an anti hypertensive medication. They observed no side effects with the infusion.

Hibiscus is very rich in anti oxidants. The anthocyanines in hibiscus induced cell death (apoptosis) in human leukemia cells.

A study in 2010 analyzed the effects of an hibiscus extract added to a marinade brushed on meat before frying.

They studied the formation of carcinogenic compounds called heterocyclic aromatic amines (HAA) on the crust of fried meat. They found that the marinade containing the extract inhibited their development to a significant degree.

Studies have also shown that red wine and rosemary have a similar effect on these compounds.

Other herbs and spices probably have the same effect.

It’s the season for outdoor grilling and in traditional Chinese medicine grilling is a recommended method of cooking for the summer!

Before grilling your meat, poultry or fish, “treat” them with your personal marinade and add hibiscus flower powder.

A very recent in vitro study that came out in June 2016, showed that hibiscus has a very strong anti viral effect against strains of avian influenza virus. To their knowledge no other study on plants has shown this degree of effectiveness against the influenza virus.

The researchers concluded that “hibiscus may be a promising candidate as a potent anti-influenza drug, irrespective of subtype.”

Quite impressive!

Other studies have shown that hibiscus can reduce obesity and abdominal fat, improve metabolism (hence the capacity to burn fat), metabolic syndrome and fatty infiltration of the liver.

This last condition is more and more common today even in the absence of any alcohol consumption.

A promising future

The infusion of this lovely flower, traditionally and widely consumed in many countries around the world for all it’s health benefits, has a beautiful “scientific” future.

Recently more and more studies have been published. Just a couple of years ago there were very few.

Imagine reducing your blood pressure with 3 cups of hibiscus per day without having to take a medication that could give you headaches, swelling in the legs, cramps, decreased libido, hypotension, gout, cold hands and feet, fatigue, vertigo…

Protect yourself this winter against the flu virus and probably many more. Science will tell.

If you want to get rid of body fat, blood lipids or a fatty liver, hibiscus may just be able to assist.

Hibiscus is a very safe herb. In Nigeria they drink up to 25 cups a day with no known toxic effect.

Drink to your heart's delight!

Summer in Chinese medicine is the season of the heart.

Red is it’s associated color and hibiscus fits the bill!

You can prepare an infusion in 2 ways. Let the flowers steep in cold water over night and strain the next morning.

Or you can use the more traditional way by infusing in hot water, let steep for 15 minutes and strain.


Going "wild" with food

Karen Vago

Wild strawberries on my forest walk

Wild strawberries on my forest walk

Wake up your wild side

Do you ask yourself why supplementing your diet with vitamins and minerals in this day and age, has become a necessity?

The reasons are many: the soil is depleted of many minerals, pollution is omnipresent and laps up nutrients in our body, stress multiplies our vitamin and mineral needs, too often we just eat what happens to be available…

The other less known reason is that our fruits and vegetables have been manipulated to look good, taste sweeter, travel well, be easier to harvest etc. since Man has taken up agriculture.

Jo Robinson is the author of a number of books and she became known with her writings on the benefits of eating grass-fed beef, lamb and poultry.

Her latest book “Eating on the Wild Side, The Missing Link to Optimum Nutrition” gives a new perspective to the concept of eating more fruits and vegetables.

Yes by all means, but which ones?

Domestication = depletion

Most vegetables that we eat today are very far removed from their wild ancestors. Little by little, during the thousands of years of selection, the varieties have lost their minerals, vitamins, phytonutrients, fiber, essential fatty acids, protein and …taste.

By getting less and less nutrients from our food, day after day, year after year, we become more prone to illness. This just might be the primary cause of the diseases of civilization.

“ The lab tests showed that the wild apples were vastly more nutritious than our cultivated varieties. (…) The show stealer was the Sikkim apple, native to Nepal. Ounce for ounce the fruit had one hundred times more phytonutrients than our favorite apples; people living in remote villages in Nepal still gather these fruits today. One day’s harvest gives them as much apple nutrition as most of us get in a lifetime.”

Domestication = excess

A substance that is way too present in our diets today, was also increased during fruit and vegetable hybridization: sugar.

An excess of sugar contributes to a wide variety of diseases of civilization such as, diabetes, cardiovascular disease, obesity, premature ageing.

Jo Robinson gives the example of corn. The wild variety contained 30% protein and 2 % sugar whereas certain varieties today have up to 40% sugar!  

The author explains, that 10 000 years ago, the first farmers chose to cultivate varieties of vegetables and fruit that were most agreeable to eat according to their degree of acidity, bitterness and sweetness.

In doing so they were eliminating a whole variety of the most nutritious and healing plants namely those that were acidic, bitter and astringent.

To give an example, bitter and acidic plants are beneficial for the liver and gall bladder. Plants that “heal” these organs are predominately sour and bitter.

Today, add to that all the various manipulations that increase the life span of fruit and vegetable and enable them to travel without being damaged, the long periods before being eaten and the fact that they are picked way before ripening: what we put on our plates is a pale version of what nature had planned.

Wild sea cabbage we picked along the coast of Brittany

Wild sea cabbage we picked along the coast of Brittany

Should we become foragers of the wild again?

Yes… in a way!

There is a movement of bloggers, authors and websites that encourage us to pick as much food as we can in our natural environment, to enrich our “civilized” diet with nutrient rich foods.

Years ago, I discovered that nettles were a super food (I don’t think that concept existed then) that could be cooked into a tasty and healthy soup.

Wild nettles and blackberry flowers on my forest walk

Wild nettles and blackberry flowers on my forest walk

At the time we regularly spent our week ends in a country home about an hour away from Paris and as soon as I spotted nettles, I was game to try the recipe. Sure enough it was delicious and became a regular part of our country feasts.

So much so that my daughter, Valérie, named her food blog, Nettle and Quince, after two childhood memories.

(After having a baby she will soon get back to blogging again. Check it out. It received a review in the Guardian).

More recently when I visited her family in their home in central London, we made soup from the nettles that had taken over her garden. We also picked the dandelion leaves and made a salad.

By all means pick wild growing plants whenever you can: dandelion leaves and flowers to add to your salad, nettles for a mineral rich green soup, berries growing in forest and fields, wild garlic in the spring, plantain for pesto.  

Inspired chefs are adding a touch of the wild to their menus, much to the delight of our palates.

There is a solution for those of you who may not be able to go foraging outside your front door.

Jo Robinson has another tip: choose varieties that have kept the nutritional value of their wild ancestors.

Here are some of those super fruits and vegetables: arugula, radicchio lettuce, sweet potatoes, red carrots, kale, onions, garlic, leeks, red apples, berries, freshly picked asparagus, avocados…

She also reveals surprising information on how to increase the nutrients in certain foods:

cooking carrots before cutting them increases their nutritional value!
A tomato sauce that has been cooking for hours can multiply by 3 it’s lycopene content.
A watermelon left waiting for several days is higher in nutrients.

Cooking berries can increase their antioxidant activity.

So you see cooking also has it’s good sides.

This piece of advice really surprised me: if after washing your lettuce and soaking it in very cold water for 10 minutes “you tear it into bite-size pieces, you will increase its antioxidant content. But if you do be sure to eat within one day or two.”

To keep it longer, don’t tear the leaves and store in a “plastic bag that you have pricked with between ten and twenty tiny holes. Squeeze out the air and store in the crisper drawer of your refrigerator.”

The dandelions from my daughter's London garden

The dandelions from my daughter's London garden

Jo Robinson gives the scientific explanation of these tips in her book Eating on the Wild Side that I highly recommend you read if you want to maximize the benefits that common foods will have on your precious health.

She explodes many food myths, one of which is the claim that cooking foods destroys nutrients.

Not always true.

Another generalized myth I long believed in, is that nutrients drop as soon as food is picked.  Well, listen to this: Leave strawberries on the counter for 2 days and their antioxidant count will increase!

Her book is a treasure trove of tips and tricks to increase the nutritional value of foods that you find at your markets, just by changing the way you prepare and store them.

She also gives a list of foods that, compared to their wild ancestors, contain the most vitamins, minerals and phytonutrients.

Nutritional intelligence is more subtle than following common beliefs like “raw is better than cooked”.

The art of eating is full of nuances and Jo Robinson has given us its many shades.


Karen Vago


Do you like lemons as much as I do?

I buy them by the kilo so I always have them in the kitchen. I wanted to know why I feel so attracted by lemons, beyond the classic information that you can find.

Well I was in for a surprise. Read the article till the end to get the astonishing information.

The next time you come to France and go to a ‘café’, hail the waiter and ask: “Garçon! Un citron pressé s’il vous plait!" It’s a classic bistrot drink.

You will do yourself a world of good.

Thanks to a recent DNA analysis, we now know that lemons are a cross between a cedrate (a citrus fruit) and a bitter orange.

So much for it’s heredity.

Lemons are used for their taste and also for their amazing health benefits. They are often recommended in detox programs or as a first morning drink in warm water to start the day. Why?

Lemons have many beneficial substances one of which is quite surprising.  I am leaving it for the end!

The first one that comes to mind is vitamin C. These citrus fruits saved the great navigators of the 18th century from scurvy, a deficiency disease that killed many sailors before knowing that they merely lacked one essential vitamin.

Without any vitamin C coming from your food you die of hemorrhage . Lemons have enough of this nutrient to protect you from this deficiency disease.

Lemons are rich in flavonoids and can improve your digestion. They act like a digestive tonic.

If you feel indigestion coming up or if your meal was bigger than usual, have a glass of lemon juice, grate the zest and add some warm water. It ‘s a very simple and efficient remedy that you usually have on hand.

The acidic taste of lemons isn’t a sign that it is acidic in the body. Lemons are actually alkalizing.

Taken immediately after getting out of bed in the morning, this mixture can wake up and condition your digestive system and get it ready for a nice breakfast. It also continues the detoxing that took place during the night.

Adding the zest containing D-limonene, a component of lemon oil, will increase your liver’s capacity to detoxify.

Hesperidin is a flavonoid in lemons that protects your liver from damage caused by environmental toxins.

Lemons help liquefy and evacuate bile, the substance produced by the liver that eliminates toxins.

A study in which the animals consumed a high fat diet, showed that polyphenols extracted from lemon skin, reduced their weight gain and the accumulation of fat in their body.

Lemon is an anti bacterial that can protect you against yeasts and fungi such as candida albicans.

Drinking lemon juice during a meal assists in balancing blood sugar levels by slowing down the emptying of the stomach. If you are subject to these fluctuations, drink lemon water during your meals. This practice will also assist you in losing weight.

A surprising effect of lemons is to reduce anxiety!

It's diuretic effect is also greatly appreciated by your kidneys.

And here is the best part!

The detoxifying effects of lemons may actually mainly come from the anions they contain.

An anion is a negatively charged ion, in other words a negative ion.

The air we breathe contains anions (negative ions good for your health) and cations (positive ions bad for your health).

The air by the sea side, nearby waterfalls and in pine forests, has an abundance of negative ions.

They are necessary for life. Without negative ions there is no life.

Urban air, polluted environments and an atmosphere influenced by modern technology (offices, cars, synthetic material, electric appliances, machines etc.) are rich in positive ions and poor in negative ions.

The effect on your health of these different types of ions, is well documented.

Negative ions (the good ones) can:

Make you feel more energized
Increase the use of oxygen by your body
Improve your immune system
Help athletes recover faster
Have an anti bacterial effect
Reduce respiratory allergies
Reduce depression
Reduce inflammation
Modulate stress

Just think of how you feel when you are by the seaside, in the mountains, near a waterfall or a gushing fountain, in a pine forest and even after a shower.

The beneficial effect of these atmospheres is linked with the presence of negative ions.

And lemons are probably the only food in the world that have them in abundance!

Some believe that the beneficial effects of lemons are essentially due to that.

Buy your lemons by the kilo and use them generously: right after waking up and several times during the day, drink a glass of lemon water with the zest.

 “Garçon! Un citron pressé, s’il vous plaît”!

Be wary of the health hype

Karen Vago

Vegan. Vegetarian. Alkaline. Paleo. Raw. Juicing. Green smoothies.

The list of hip ways to eat has expanded as rapidly as the followers of food gurus on Facebook. 

Every week it seems we're bombarded with a new super food, a new way to lose '7 pounds in 7 days', a new cleanse, a new smoothie recipe, a new way to be part of the cool-food crowd, or to ensure your body conforms to our culture's exacting standards of beauty.

I'm so utterly tired of seeing this hype, every single day on Facebook and in the mainstream media. 

And I'm angry with it. 

I have been a nutritionist for over 25 years, with a mix of clinical experience and working with clients over the phone.

I've had four books published (in French), and I have clocked up thousands of hours of helping people create lasting, lifelong health and energy. 

And the one thing I have learned from my decades of experience, is that one size does not fit all! 


This can actually be a dangerous approach to nutrition, and does not support people in creating lifelong health.

True freedom and empowerment with your body doesn't come from conforming to what that skinny woman or six-packed man is telling you to eat. 

It can only be found through honouring your physiology as completely unique, and knowing exactly what your body needs. 


  • What works for one person, may not work for the next...

Some bodies thrive best on hard exercise, others on gentle movement. Some bodies need good amounts of meat and fish, others much less. Different bodies need different levels of sleep and downtime. 


  • What may be food medicine for one body, may be toxic for another...

Did you know coconut can actually be damaging for certain body types? And that peanuts can be a superfood for others? That some bodies can't process seemingly healthy foods like melon or strawberries, whilst others can? 


So without this precise knowledge, anything else is guesswork.

You end up jumping from bandwagon to bandwagon, trying to find the magic bullet that will help you get slim and look as good as the people on the front of the raw food books. 

What concerns me is that many of these one-size-fits-all eating 'regimes' can actually be damaging to people's health. 


I'm a Genotype nutritionist, meaning I work with the body at a genetic level, first ascertaining how my client's body is able to function, and how it processes different foods, especially proteins. 

I take people through a few simple, yet cutting-edge tests to discover their precise blood and genetic type, then we are equipped with the knowledge we need to tailor a unique plan with recipes and supplements that are absolutely perfect and safe for them. 

And I don't mean just losing weight - which does happen to be one of the most common and easy effects of this approach. 

When I work with clients, we take everything back down to basics, and build their body's health back up from the core

Adrenals, digestion, hormones, lymphatic system, nervous system...the complete picture. 


We're changing their potential for incredible health at the genetic level, even altering their physical destiny. 

  • They no longer have to be imprisoned by health conditions they may otherwise have inherited from their parents, and they don't have to live in fear of ageing or ill health any more. 


  • They can look in the mirror and see glowing skin, sparkling eyes and a bigger smile beaming back at them. 


  • They can wake up in the morning feeling fabulous, and continue that way through the day, without needing naps, caffeine fixes or headache pills. 


  • They can fall back in love with their body, and fall in love with life - because they have the optimal health, energy and confidence to live their dreams and fulfil their any age

So when I see the health gurus waxing lyrical about coconut or green juicing as if it is the answer to everyone's health, it makes me so frustrated.

Everyone is different, and we must start understanding our own bodies, and not giving our power away to any author, media celebrity or doctor.  

I know many people are not getting the deep or lasting results that they deserve, because of the seductive nature of the health hype.


I believe those of us in the health and nutrition industry have a powerful responsibility to our clients.

We should not be proud of creating quick fixes that keep people's egos happy with instant (ie short-term) results, whilst one year later that weight-loss-miracle client has piled the pounds back on. 

If we are really doing what works, and doing a good job, our clients should be empowered with permanent great health that changes their life on every level. 

That is my sincere aim, it is why I have spent the last 25 years perfecting my expertise in doing this, and it is what I see happening in my clients' results. 


So if you're a woman over 45 and...

  • You're tired of being bombarded by the health hype, or you just can't find a way to feel truly healthy, happy and confident.
  • You know so much more could be possible for you if you had outstanding energy and felt fabulous.

  • You're committed to find a way to live from true Joie de Vivre and really start enjoying your life and being you.


Then please get in touch, and we'll set up a time to have a sincere conversation about your current health, weight and energy levels, and what else could be possible for you.

I believe you'll find me to be a safe-haven from the health hype. 

And if it feels like a fit for us to work together, then we will find what works best for your body, and empower you to look and feel your most fabulous.

For life. 

I look forward to speaking with you soon!

Want more energy? Drink less coffee!

Karen Vago

“Caffeine is clearly addictive, completely unregulated and it’s presence in our food and drinks is often hidden.” - Dr Jesse L. Hanley


For some specialists this beverage is a drug (albeit legal) and if you can’t do without it in order to last until the evening, you may be addicted.

We are all different with regards to our tolerance towards coffee and some of you have already felt that when you drink a cup of coffee, you don’t feel so well. You may get palpitations, nausea, nervousness, anxiety, waking up at night even if you rarely drink it.

For others, you may not realize that your many symptoms could be aggravated by coffee and that it may seriously be affecting your health.


If you drink a cup every now and then, only one cup a day or six is quite different.

There are thousands of scientific studies on the effect of caffeine. Stephen Cherniske author of Caffeine Blues writes, “not one concluded that caffeine is good for you”!

So what about the information that leads us to believe that coffee gives you energy, acts as an energy booster, improves mood and alertness? They are wrong in that there is a rebound effect after the consumption of coffee that induces the opposite effect of the one desired, namely fatigue, anxiety, depression and a reduction in mental acuity.


Coffee: stress in a cup? 

How does caffeine work to give you energy? In the same way that a stressful event initiates the stress response in the body.

It’s the famous fight or flight response that prepares your body to get physically moving to either run away from a tiger or fight it.

Your heart beats faster, your lungs get ready to make oxygen more readily available, sugar is freed from it’s reserves to meet the demands of your muscles, circulation is redirected towards your muscles rather than towards your digestive system or your extremities.

The physical activity involved in the fight or flight reaction is good for all this physiological preparation. Today things are quite different and the physical outlet is not there anymore.

Your body has the exact same reaction as your ancestors, millions of years ago when they had to fight or flee an attacking lioness. Today, whether it’s coffee or your boss, you have no where to run if you are in a meeting with the board of directors.

You can’t vey well say: “Excuse me it’s too stressful in here. I am going for a run.” Although it would be the best thing to do.

When you add coffee to an already stressful life you can lose your cool, much sooner than you would without being under the spell of this beverage.

In other words, coffee can add stress to your life. Do you really need that in addition to your already very busy life?


Your liver and digestion

Coffee can also disrupt your digestion and cause gas, bloating and fermentation.

Caffeine needs to be detoxified by the liver before being eliminated from the body, only after it has been absorbed by all the tissues.

“Caffeine is rapidly absorbed by each organ and tissue in the body and diffuses in all the fluids including saliva, sperm, mother’s milk and amniotic fluid… It is only then that the liver begins it’s work of reducing this problematic toxin and it is not easy”, says Stephen Cherniske.

One reason why each person reacts differently to coffee is because we have different caffeine detoxifying capacities. There is also a genetic component in this.

In addition, unless the coffee is organic, it contains many other chemical products that need to be eliminated, like pesticides that are heavily sprayedon conventional coffee bushes.


Coffee and sleep

With 2 cups a day, even if you sleep, your deep sleep can be affected. It is during those periods of your sleep cycle that your body and psyche regenerate.

Research shows that whenever you drink coffee in the day, it can affect your quality of sleep, even if you drink your last cup before 3 in the afternoon.


Coffee and the brain

A common myth is to believe it can help cognitive function.

Popular belief is the opposite of scientific reality. The caffeine in only one cup can reduce memory and reasoning. 

Stephen Cherniske also says that according to the research caffeine is associated with reduced academic performance and an increase in psychosomatic illnesses.


Coffee and women

A woman’s liver has more difficulty eliminating caffeine, making them more sensitive to coffee than men. During the premenstrual period of your cycle this process slows down even more and taking the pill does the same.

If you are menopausal, caffeine can lower estrogen, testosterone and DHEA levels and also affect your libido, your energy and your “joie de vivre”. 

If you are thinking of having a baby (or know someone who is), take into account that caffeine is a risk factor for miscarriage, difficulty to conceive and can affect your baby’s health.


Other effects

Coffee can contribute to muscle pain, inhibit calcium, magnesium, iron and zinc absorption and contribute to heart burn, cardiovascular disease, fibromyalgia, depression and anxiety.

When you go to the coffee shop to relax and have a break, you may be doing the opposite of what you think: stressing yourself even more. To relax and feel good, take a magnesium supplement instead because you may have depleted yourself of this “miracle mineral” with all those cups of coffee.


How to stop the habit

As with a lot of things in nutrition, coffee is a personal affair.

We all react differently to coffee, we eliminate caffeine more or less well and we are more or less addicted to it.

I very rarely drink coffee and when I do so for the pure pleasure of a delicious cup. It doesn’t make me feel too great and I have often noticed that it can affect the quality of my sleep. It can also make me feel nauseous.

Give it a try: stop coffee for a while and see how you feel.

It may be easier said than done, especially if you rely on coffee for your energy throughout the day. In this case ask yourself how you can increase you energy otherwise and naturally.

In the meantime, you can either stop cold turkey or gradually lower your consumption in a gentler way.

When you stop all at once you may experience withdrawal symptoms like headaches for a couple of days.


Another way to go is to replace part of your coffee with roasted chicory root or dandelion root (using an “old fashioned” filter or French press system). You increase the amount of chicory or dandelion root as you go along and end up with no more coffee.

The reason for the dandelion or chicory root (or a mix of both) is that they taste a bit like coffee. In addition they are excellent for your liver and can reduce withdrawal symptoms. That is one reason why the French used to drink half coffee and half roasted chicory root in their morning "café au lait": it is easier on the digestion. 

You may also switch to green tea that contains some caffeine (much less than coffee) and also has L-theanine, a calming substance.

I recommend that my private clients either drastically reduce or completely exclude coffee from their habits, depending on their genetics and ability to detoxify it properly. 

It may not be easy to tell how coffee affects your symptoms. The best way is to stop drinking it and observe how you feel (once the detox effects have worn off!).


And if you'd like to understand what effect caffeine may be having on your body - and which foods and drinks are the best for you - please click the box below to set up a conversation, and we can discuss the possibility of creating a highly tailored eating plan for you. Your life of Joie de Vivre could be just a phone call away...

I look forward to speaking with you soon!

A simple French rule

Karen Vago


There is one powerful way, you can start increasing your energy levels and that is: eat three real meals a day, sit down at the table AND respect meal times.
This is what elegant French women have been doing for decades. It keeps your energy levels steady and gives you those necessary and delicious pauses that are part of a joyful day.
Food is one of the pleasures in life and even more so when what you eat is RIGHT for YOUR body.
Breakfast: What I don’t recommend is to start off your day with coffee and a croissant! Very French indeed and very draining for your energy.
But don’t think we eat croissants every day for breakfast either. After all it is a pâtisserie. And did you know that it is said that they originate from Vienna, Austria?
Have an egg or two, some smoked or marinated wild salmon (or other fish) with a slice of bread made with a type of grain that suits your body. It can be sprouted bread, 100% spelt or rye just to give a few examples.  When you work with me privately we delve into your genetics to determine the grains that best suit your body.
The idea is to eat enough protein with your carbs to have good steady blood sugar levels to begin your day. That gives you a good head start.
Add some tasty grass fed butter or ghee. The darker the yellow colour the more nutrients it has. Here in France you can easily find butter made with raw cream. What makes French butter so delicious is that the cream is cultured before it is churned. It gives it a good full bodied taste with very subtle aromas.
If you have a sensitivity to dairy products, switch over to ghee (clarified butter). The milk solids have been removed and the only thing left is pure, good, healthy and delicious fat that helps you feel full and doesn’t make you put on the pounds.
Raw grass fed butter is full of nutrients including the valuable fat soluble ones: A, D and K2.

Lunch is traditionally the largest meal of the day and that is for a reason. Your digestive system is most efficient to digest a substantial meal at that time.
Also if you take your time to sit down and eat 3 courses: crudités (raw vegetables), fish/meat/poultry, cooked vegetables and perhaps a green salad with a piece of goat’s cheese, you won’t be hungry for a snack soon after. It will take you over till your evening meal, perhaps with a carb/protein balanced “goûter” (snack) around 4 o’clock.  
Part of the reason people snack several times a day, is because they don’t take the time to feed themselves in a way that truly nourishes their body. And the blood sugar roller coaster rules the day.

Dinner is usually lighter than lunch and can be as simple as a vegetable soup with a soft boiled egg or some fish, accompanied by a piece of bread that suits your genetics.
As a nutritionist, I totally agree with this. Eating a large meal late at night can affect your digestion, your sleep and your overall energy level the next day.
It is always best to work with, instead of against, your biological rhythm to optimize your capacity to have lasting high levels of energy.
Each person is different and the one size fits all system of eating, rarely promotes optimum health for the individual. That is why I work with my clients in a way that unlocks their genetic code, to design an energy and health plan that suits their unique body.

Have a fabulous day!