WEEK 1& 3
Before breakfast:
Drink half a glass of warm water with the juice of half a lemon: to kick-start the liver and gallbladder and digestive function, it also helps with fat metabolism.
BREAKFAST: Porridge with berries – add a few teaspoons of fresh or frozen berries to a small bowl of porridge with a dollop of organic yogurt: berries are catabolic and help with fat burning and oats help to keep blood-sugar levels stable.
OR
2 free-range eggs; scrambled, poached or boiled and one piece of toast; rye, mixed or wholegrain with organic butter or olive oil margarine.
OR
Smoothie: Blend 200-250ml of rice or almond milk with one banana or a cup of berries and a few almonds. You can supercharge your shake by adding one scoop of Sunwarrior Plant Based Protein. These shakes can be used as a meal replacement as they are high in protein and amino acids that help to keep you feeling fuller for longer. Add one tablespoon of Sapphire Health blueberry shots.
Mid-morning
Small bowl of berries with a few almonds and yogurt if desired: eating every few hours helps to control portion size and helps to regulate blood-sugar levels helping to eliminate cravings.
OR
1 apple with a few almonds.
OR
Nak’d or Organic Food Bar.
Lunch:
Broccoli, cauliflower and green bean soup: Add a cupful of the broccoli and cauliflower to 300ml of water and half a cup of green beans – simmer and season with thermogenic spices such as black pepper, cayenne, garlic or chilli.
OR
Grilled chicken / salmon / tofu / Quorn meat substitute / turkey – 150g or less with a cup of leafy greens: olive oil and balsamic vinegar dressing.
OR
Shake – as per breakfast – these shakes can be used as a meal replacement but only for one or two of the meals – not all three – a half serving of the shake can be used as mid morning or mid afternoon snack – not if it is being used as a meal replacement though.
Mid-afternoon:
1-2 Crisp bread with peanut or nut butter.
OR
Carrot and celery sticks with 50g houmous.
OR
1-2 Crisp bread with avocado or a thin spread of ricotta cheese.
Dinner:
Grilled tuna / tofu / chicken / turkey or Quorn Meat Substitute – a small piece less than 150g together with 1-2 cups of steamed green vegetables of choice – the veg can be dressed with a little olive oil and garlic, sea salt or black pepper.
OR
2-3 free-range egg omelette, seasoned with chilli or cayenne for their thermogenic fat burning properties – serve with a cup of leafy greens.
OR
Stir-fry with green vegetables and cauliflower – choose a protein option from dinner option one and season with spices of choice. Half a cup of brown rice can be added if desired.
After dinner:
Warm 2-3 dates or prunes and serve with a splash of rice or almond milk.
Before bed:
1 cup of herbal tea – calming varieties like chamomile, lemon balm or valerian.
WEEK 2& 4
Breakfast:
2 poached or scrambled eggs with a palm sized piece of smoked salmon or tofu.
OR
Carrot, apple and ginger fresh juice 250ml or store bought cold pressed.
OR
Smoothie: Blend 200ml of rice or almond milk with one banana or a cup of berries, a few almonds and a half a teaspoon of honey.
Mid-morning
1 banana or apple with a few almonds and yogurt.
OR
1 small fruit salad with a few cashew nuts.
OR
2 rice cakes with avocado or nut butter.
Lunch:
Grilled tofu/ Quorn Meat Substitute / salmon / tuna/ turkey: 150g or less with a cup of chilli chickpeas and mixed beans – add olive oil, balsamic vinegar and chilli or cayenne to the chickpeas.
OR
Smoothie – as per breakfast.
OR
Spinach, bean and lentil soup – add four tablespoons of the beans and lentils and two generous handfuls of the spinach to 300ml of water. Season with spices such as black pepper, garlic, cayenne or chilli.
Mid-afternoon:
4-5 dried dates or prunes with 2-3 teaspoons of mixed nuts or seeds.
Dinner:
One protein option with green steamed vegetables. Season with cayenne, chilli, garlic or black pepper.
OR
2-3 free-range egg omelette – serve with salad or steamed green beans. half a cup of brown rice.
After dinner:
Half a cup of rice or almond milk with a teaspoon of 100 percent organic cocoa and a hint of chilli powder. Can be warmed slowly.
