DAY ONE
Breakfast:
40g Bran Flakes or
All-Bran with 120ml
skimmed (or soy) milk.
2 handfuls of berries.
Lunch:
40g low-fat paté served
on 4 oatcakes. Chopped
celery, cherry tomatoes
and one apple.
Dinner: 125g grilled salmon served with 100g
boiled new potatoes and unlimited green beans.
DAY FOUR
Breakfast:
40g porridge oats
soaked overnight with
150ml skimmed milk.
Add 1tsp raisins and
1 chopped apple.
Lunch: Salad of
unlimited rocket, sliced
cucumber and beetroot
topped with 125g smoked mackerel or trout.
Dinner: 100g pan fried steak served with 200g
mashed sweet potato (add some turmeric) and broccoli.DAY FIVE
Breakfast:
Smoothie of 200ml
skimmed milk (or soy
milk). 3 handfuls of
berries, 1 banana and
½tsp turmeric.
Lunch: Half an
avocado filled with 40g
smoked salmon. Huge green salad
Dinner: 125g chicken breast coated with peri-peri
sauce. 40g brown rice and lots of grilled mushrooms.
DAY TWO
Breakfast:
40g porridge oats made
with water. ½tsp cinnamon,
2 handfuls of berries.
Lunch: 2 eggs boiled,
then mashed with ½tbsp
mayonnaise and ½tsp of
turmeric. Rocket, sliced
tomato and 3-4 olives.
Dinner: 200g mixed
beans simmered in tinned tomatoes with spinach.
Serve on a small jacket potato. Add broccoli.DAY THREE
Breakfast: 250ml
skimmed milk heated
with 1tsp turmeric. 3
oat cakes with banana.
Lunch: 200g of
canned sardines.
Unlimited grated carrot,
cucumber ribbons and
some grated ginger.
Dinner: Stir-fry of 100g chicken with red peppers,
mushrooms and onion. Add lots of ginger. Serve with
40g (dry weight) brown rice.
DAY SIX
Breakfast:
½ avocado mashed on 1
piece of rye bread. Served
with 1 poached egg and
chopped tomato.
Lunch: Fist-sized jacket
potato topped with 200g
low-sugar baked beans.
Serve with a big green salad.
Dinner: 125g grilled salmon, or other oily fish. 150g
sweet potato wedges and unlimited green beans.DAY SEVEN
Breakfast:
2 eggs scrambled with
25g chopped smoked
salmon. Add lots of
grilled mushrooms.
Lunch: 400g sachet
of any fresh vegetable
soup with a pinch of
turmeric. Served with
a mixed salad
Dinner: 100g roast beef or chicken, 2 roast
potatoes and unlimited vegetables.1 tbsp gravy.
SNACKS
Choose one each day
● 2 handfuls of any berry
● 1 piece of any large fruit
● 2 oatcakes topped with
half a banana, mashed
● 5-6 olives
● Handful of cherry
tomatoes or carrot sticks
with 1tbsp hummus