Women's Fitness

62 womensfitness.co.uk | Sept ember 2016

WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK

FEEL GOOD NAKED

DAY 1

UPON WAKING

Cup of hot water with th e

juice of ½ lemon.

BREAKFAST

STRAWBERRY YOGHURT

Purée 5 strawberries until

smooth. Stir in to a small pot

of Greek yoghurt and top with

1tbsp sunflower seeds.

LUNCH

PUMPKIN RISOTTO

Roast 100g cubed pumpkin.

Meanwhile cook 50g pearl

barley. Blitz ¾ pumpkin in

a blender with th e ju ice of

½ lemon and ½ cup of water

to achieve a smooth ru nny

consistency and then mix

into th e pearl barley with th e

remainin g pumpkin. Se rve

with 50g rocket.

DINNER

SEABASS WITH

ROASTED VEGGIES

Grill 1 seabassfillet and

serve with 50g butternut

squash ½ sliced yello w

pepper an d 1 sliced

courgette all roasted.

Serve together with

50g steamedkale.

DAY 2

UPON WAKING

Cup of hot water with

the ju ice of ½ lemon.

BREAKFAST

TOAST WITH NUT BUTTER

AND BANANA

2 slices of wholemeal toast

with 1tbsp almond butter. Top

with 1 small banana sliced.

LUNCH

FETA-FILLED BAKED

SWEET POTATO

Bake 1 sweet potato. Cut in

half and scoop out the fles h

saving the skins. Mi x the

sweet potato fles h with 50g

feta cheese 3 sliced cherry

tomatoes and 30g grated

cucumber. Spoon back into

the sweet potato skins and

serve with 100g rocket.

DINNER

SOY-STYLE PRAWNS

AND SALAD

Sauté 100g prawns with

1 choppedonion 1 crushed

garlic clove 100g cabbage

1 red pepper an d ½ sweet

potato cut into cubes.

Dress with 1tbsp soy

sauc e the ju ice of ½ lime

1 deseeded chilli and 1tbsp

choppedcoriander. Serve

with a gree n salad.

DAY 3

UPON WAKING

Cup of hot water with th e

juice of ½ lemon.

BREAKFAST

SMOKED SALMON

CRISPBREADS

Top 2 wholegrain crispbrea ds

with 2 slices of smoked

salmon 4 cucumber slices

and 2 cher rytomatoes

sliced. Serve with 50g

steamedspinach.

LUNCH

RAINBOW SALAD

Combine 100g watercress

1 sliced beetroot 3 sliced

cher rytomatoes 50g cubed

roasted butternut squash

30g sliced cucumber an d 1

tbsp sunflower seeds. Dress

with th e ju ice of ½ lemon and

toss everything to serve.

DINNER

CHICKPEA AND

SPIN ACH CURRY

Pan-fry1 choppedonion

1 crushed garlic 1 deseeded

chilli and a pinch eachof

turmeric cumin and curry

powder. Add ½ tin of

chickpeas 100g spinach

and 30ml coco nut milk. Serve

with 50g cookedquinoa.

Garnish with 1tbsp fresh

choppedcoriander.

DAY 4

UPON WAKING

Cup of hot water with th e

juice of ½ lemon.

BREAKFAST

FROZEN BANANASMOOTHIE

Place a froz en banana

50g spinach 20 0g nut milk

1tsp almond butter an d 1tbsp

flaxseedin a blender and

blitz until smooth.

LUNCH

PITTA BREAD AND

CRUDITÉ MEZZE

Cut into strips: 1 wholemeal

pitta brea d 1 ye llow pepper

1 celerystick 1 carrot

30g cucumber ½ avocado.

Arrang e on a plate with 100g

rocket and 1tbsp houmous.

DINNER

GRILLED CHICKEN

BREAST WITH

CAULIFLOWER MASH

AND PARSLEY SAUCE

Blend a bunch of parsley the

juice of ½ lemon and 1tsp

olive oil in a blender. Set

aside and grill one chicken

breast. Meanwhile steam

100g cauliflower and mash

with a fork until smooth.

Pour the parsley sauc e

over the chicken breast and

serve with th e cauliflower

mash and a gree n salad.

DAY 5

UPON WAKING

Cup of hot water with

the ju ice of ½ lemon.

BREAKFAST

BANANA AND

OAT PANCAKES

Blend together 1 banana

1 egg 30g fine milled oats

and 1tsp flaxseed. Fry

spoonfuls of th e batter until

brow ned on both sides and

serve with 3 sliced

strawberries.

LUNCH

TUNA NIÇOISE SALAD

Combine 100g rocket leaves

1 small tin of tuna in brine

50g sliced cucumber 4 sliced

cher rytomatoes 4 black

olives. Dress with 1tsp olive

oil and the ju ice of ½ lemon.

Th e diet