This souped-up diet plan on the next page is from nutritionist Emma Scott (nutrilife.uk.com) and is based around soups high in amino acids. Amino acids are needed to make collagen, which helps form connective tissue that strengthens the intestinal mucosal barrier to protect the gut. This promotes healthier digestion and optimal nutrient absorption and is the key to a strong metabolism. Repeat the plan for four weeks and you’ll soon see a difference!
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Day 1 Breakfast: Make a coconut and mango shake by blending 1 mango, 1 peach, 280ml coconut water and 1tbsp coconut oil.
Lunch: Enjoy 70g of tuna, 1 boiled egg, 30g spinach and ¼ avocado with an apple cider and olive oil vinaigrette, sprinkled with lentils, olives and seeds.
Dinner: Add 70g of roast chicken to 90g of mixed vegetables, vine tomatoes and lots of dark leafy greens. After roasting your chicken make your chicken bone broth – see bottom of page. -
Day 2 Breakfast: Top 1 slice of rye bread with 40g of smoked salmon and 8 slices of cucumber.
Lunch: Make a curried red lentil stew. Heat 1tbsp coconut oil and add ½ large chopped onion. Add 2 cloves crushed garlic, 6 slices ginger, ½tbsp ground cumin, ½tbsp ground coriander seed, ½tsp red curry paste and mix. Add 225ml coconut milk and cook for 5 minutes. Add 200g red lentils and 250ml chicken broth and simmer for 30 minutes. Blend and garnish with fresh coriander. Eat half.
Dinner: Bake 100g of lean pork and serve with 90g mixed Mediterranean veg and 60g of steamed green beans, tossed in 1tbsp pesto. -
Day 3 Breakfast: Enjoy 2tbsp whole-grain rolled oats soaked overnight with 250ml of semi-skimmed milk, berries and nuts.
Lunch: Mix 100g of pulled chicken with ¼ avocado and rocket leaves and serve with a yoghurt and lemon juice dressing on a whole-grain wrap.
Dinner: Make a Tuscan bean soup. Heat 1tbsp olive oil in a pan and add ½ onion, ½ carrot, ½ stick celery, ½ courgette and ¼ butternut squash, and sauté for 8 minutes. Add 1 clove garlic, 1 chilli pepper, and ¼tsp thyme and rosemary, and stir. Add 250ml chicken broth, 200g beans and 100g tomatoes. Bring to the boil, add 35g chopped kale and cover and simmer for 15 minutes before blending. This should serve two. -
Day 4 Breakfast: Make a green berry shake from 100g frozen berries, 30g of spinach, 280g coconut milk, 1tbsp coconut oil and 1tbsp flax seeds.
Lunch: Serve 100g mackerel with 200g of red and savory cabbage, red onion and fennel slaw, and 1tbsp yoghurt, apple cider and olive oil vinaigrette, lime juice and coriander.
Dinner: Make a Thai chicken soup. Combine 200ml coconut milk and 200ml broth with 6 slices of fresh ginger, 1 chopped lemongrass, 2 chopped red chilli peppers, 1 clove crushed garlic and 1 lime leaf in a pan, and bring to the boil. Add 200g chicken, 35g mushrooms and ½tbsp each lime juice and fish sauce. Simmer for 15 mins (or more until chicken is cooked). Add 70g green beans and 10 baby tomatoes and cook for a further 5 minutes. Garnish with fresh coriander. -
Day 5 Breakfast: Have two poached eggs with 1tbsp sauerkraut and 30g spinach leaves
Lunch: Enjoy the remaining red lentil stew.
Dinner: Stir fry 100g tuna with 1tsp oil, 50g each of mange tout and pak choi, 1 carrot, 1 bunch of sliced spring onions, 2tbsp grated ginger, 1 chopped garlic clove, soy sauce, rice vinegar and 35g of cashews. -
Day 6 Breakfast: Make a nutty butter shake with 350m almond milk, 100g blueberries, 1tbsp almond butter and 1tbsp chia seeds.
Lunch: Enjoy the remaining Tuscan bean soup.
Dinner: Stir fry 100g turkey with onions and garlic, 6 florets of broccoli, ½ bell pepper, 90g of brown rice, 5 tomatoes slices, 1tsp each of chopped ginger and coriander, light soy sauce and rice wine vinegar. -
Day 7 Breakfast: Mix 30g sugar-free museli, 2tbsp natural live yoghurt, 1 tbsp mixed beries and mixed seeds.
Lunch: Make a herby quinoa and pomegranate salad by mixing 75g cooked quinoa with ¼ red onion, 20g red grapes, 25g ricotta cheese, ½ pomegranate, 1tsp linseeds, 20g pine nuts, fresh mixed herbs and lime juice.
Dinner: Cook 100g salmon fillet with 1 medium sweet potato sliced into wedges and baked with 1/2 tbsp each of oil and cinnamon. Serve with 110g steamed greens and 130g kale crisps baked with olive oil and paprika.
Chicken Bone Broth
This recipe forms the basis of all the soups in the plan and makes about 1 litre.
Put 1 cooked chicken carcass, 2 chopped celery stalks, 2 chopped carrots, 1 chopped onion, 2 cloves crushed garlic, 1 bunch fresh parsley, 6 sprigs thyme, 1tsp salt, 1/2tsp peppercorns, 1litre cold water (or more to cover) and 1tbsp cider apple vinegar into a deep pan and bring to a boil. Simmer, partially covered, for a minimum of six hours (and up to 24 hours) until the chicken falls off the bone. Skim off any foam and strain. Discard the bones and refrigerate overnight (removing the fat on the surface). Use immediately or freeze for three months. }
