MID-LIFE MENU

Check out our three-day menu suggestions for waist-whittling, gut-friendly eating

DAY ONE Breakfast

GRANOLA AND YOGURT BOWL Mix half a sliced banana and a handful of fresh or frozen berries with 150ml low-fat plain Greek yogurt. Spoon into a bowl and top with the remaining sliced half banana, 1tbsp granola and a few walnuts.

Lunch 1 wholewheat wrap filled with 4 falafels, ½ sliced avocado, mixed salad leaves, tomato slices and 1tbsp hummus. Dinner

LENTIL, CHICKPEA AND

CAULIFLOWER DHAL Heat 1tbsp vegetable oil in a large pan and gently fry 1 finely sliced onion for 10min, until completely softened. Stir in 5cm piece fresh root ginger, peeled and grated, 1tsp each ground coriander, turmeric

and garam masala and 1-2 green chillies, deseeded and finely chopped. Cook for 1min, until very aromatic. Add 150g

red lentils (well washed in cold water), 3 tomatoes, chopped, and 600ml water; bring to boil. Turn down heat and simmer for 35min, adding 250g cauliflower florets for final 10min of cooking. The lentils should be fairly mushy. Stir in 400g tin chickpeas, drained and rinsed, and 100g baby leaf spinach, to wilt. Check seasoning (it can take a fair amount of salt) and serve sprinkled with chopped fresh coriander and a dollop of dairy-free coconut yogurt, if you like.

Snacks

• 2 clementines

• A handful (25-40g) of mixed nuts

DAY TWO Breakfast

BERRY BIRCHER MUESLI Mix 25g oats, 150ml low-fat plain

Greek yogurt and 1tbsp sultanas.

Leave overnight in fridge, then stir in 1 grated apple, a handful of berries and any other preferred fruit, nuts or seeds.

Lunch

BUTTERNUT SQUASH AND CHICKPEA SALAD Arrange in

a bowl 200g chickpeas, 125g cooked quinoa, 100g each roasted butternut squash and red peppers, a handful of rocket, 25g goat’s cheese and 1tbsp hummus.

Dinner

CHICKEN & VEGETABLE STIR-FRY WITH SESAME In a wok, heat 1tbsp vegetable oil and fry ½ chopped onion, 1 crushed garlic clove and a thinly sliced chicken thigh fillet until chicken is browned. Add a handful each of broccoli florets, mangetout and mushrooms and fry for 4-5min, then add soy sauce to taste and scatter over 1tsp sesame seeds. Serve with cooked wholewheat noodles.

Snacks

• 50g (about 3½tbsp) hummus with carrot sticks • A handful of toasted pumpkin seeds

DAY THREE

Breakfast

Roughly mash ½ an avocado on a slice of wholegrain or rye toast, and top with 2 poached eggs. Scatter over 1tbsp mixed seeds (optional).

Lunch

CHUNKY LENTIL AND TOMATO SOUP Heat 2tbsp olive oil in a large pan; add 1 large leek and 1 medium onion, both thinly sliced. Cover and cook gently for 10min. Add 1 garlic clove, crushed, 2½cm fresh root ginger, peeled and finely chopped, 1tsp smoked paprika, ¼ swede, peeled and cut into 1cm cubes, 1 large parsnip, peeled and chopped, and 1 large courgette, roughly chopped, and fry for 3min. Stir in 100g red lentils (well washed in cold water), 500ml vegetable stock, 2 x 400g tins plum tomatoes and 1 cinnamon stick. Simmer for 25min, until lentils and vegetables are tender, stirring occasionally to break up tomatoes.

Remove cinnamon stick and stir in the juice of ½ lemon and most of a large handful of spinach. Check seasoning. Ladle into bowls; garnish with remaining spinach and 2-3tbsp grated cheese.

Dinner

FISH AND BEANS EN PAPILLOTE Put a white fish fillet in the middle of a 30cm square of baking parchment or foil. Spoon over 100g cannellini beans, then add a handful each of carrot batons and red pepper strips, 1 slice of lemon and 2 rosemary sprigs. Fold in paper to make a sealed parcel, then cook at 180°C (160°C fan) mark 4 for 15min.

Serve with brown rice.

Snacks • 2-3 oatcakes spread with nut butter. • 170g low-fat Greek yogurt with a handful of fresh berries and a drizzle of honey.