The 7-day diet

Women's Fitness (UK) - - Feel Good Naked -

DAY 1 UPON WAK­ING

Cup of hot water with the juice of ½ lemon.

BREAK­FAST STRAW­BERRY YO­GHURT

Purée 5 straw­ber­ries un­til smooth. Stir into 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 the juice of ½ lemon and ½ cup of water to achieve a smooth runny con­sis­tency and then mix into the pearl bar­ley with the re­main­ing pump­kin. Serve with 50g rocket.

DIN­NER SEABASS WITH ROASTED VEG­GIES

Grill 1 seabass fil­let and serve with 50g but­ter­nut squash, ½ sliced yel­low pep­per and 1 sliced courgette, all roasted. Serve to­gether with 50g steamed kale.

DAY 2 UPON WAK­ING

Cup of hot water with the juice 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 flesh, sav­ing the skins. Mix the sweet potato flesh 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 chopped onion, 1 crushed gar­lic clove, 100g cab­bage, 1 red pep­per and ½ sweet potato cut into cubes. Dress with 1tbsp soy sauce, the juice of ½ lime, 1 de­seeded chilli and 1tbsp chopped co­rian­der. Serve with a green salad.

DAY 3 UPON WAK­ING

Cup of hot water with the juice of ½ lemon.

BREAK­FAST SMOKED SAL­MON CRISPBREADS

Top 2 whole­grain crispbreads with 2 slices of smoked sal­mon, 4 cu­cum­ber slices and 2 cherry toma­toes, sliced. Serve with 50g steamed spinach.

LUNCH RAIN­BOW SALAD

Com­bine 100g wa­ter­cress, 1 sliced beet­root, 3 sliced cherry toma­toes, 50g cubed roasted but­ter­nut squash, 30g sliced cu­cum­ber and 1 tbsp sun­flower seeds. Dress with the juice of ½ lemon and toss ev­ery­thing to serve.

DIN­NER CHICK­PEA AND SPINACH CURRY

Pan-fry 1 chopped onion, 1 crushed gar­lic, 1 de­seeded chilli, and a pinch each of turmeric, cumin and curry pow­der. Add ½ tin of chickpeas, 100g spinach and 30ml co­conut milk. Serve with 50g cooked quinoa. Gar­nish with 1tbsp fresh chopped co­rian­der.

DAY 4 UPON WAK­ING

Cup of hot water with the juice of ½ lemon.

BREAK­FAST FROZEN BA­NANA SMOOTHIE

Place a frozen ba­nana, 50g spinach, 200g nut milk, 1tsp al­mond but­ter and 1tbsp flaxseed in a blender and blitz un­til smooth.

LUNCH PITTA BREAD AND CRUDITÉ MEZZE

Cut into strips: 1 whole­meal pitta bread, 1 yel­low pep­per, 1 celery stick, 1 car­rot, 30g cu­cum­ber, ½ av­o­cado. Ar­range 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 sauce over the chicken breast and serve with the cau­li­flower mash and a green salad.

DAY 5 UPON WAK­ING

Cup of hot water with the juice of ½ lemon.

BREAK­FAST BA­NANA AND OAT PAN­CAKES

Blend to­gether 1 ba­nana, 1 egg, 30g fine milled oats and 1tsp flaxseed. Fry spoon­fuls of the bat­ter un­til browned 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 cherry toma­toes, 4 black olives. Dress with 1tsp olive oil and the juice of ½ lemon.

DIN­NER YEL­LOW LENTIL SOUP

Com­bine half a tin of yel­low len­tils with 300ml veg­etable stock. Add 1 roughly chopped onion, 1 crushed gar­lic clove, ½ small sweet potato cut into cubes, ½tsp turmeric, 1 de­seeded chilli, 1tbsp Greek yo­ghurt. Liq­uidise un­til smooth (you can add ex­tra water to achieve your de­sired con­sis­tency) and gar­nish with 1tbsp chopped co­rian­der.

DAY 6 UPON WAK­ING

Cup of hot water with the juice of ½ lemon.

BREAK­FAST OVERNIGHT OATS

Com­bine 3tbsp oats with 4tbsp nut milk, 2tsp ground flaxseed, 2tbsp Greek yo­ghurt in a bowl and place in the fridge the night be­fore. In the morn­ing, top with a hand­ful of blue­ber­ries, ½ ap­ple (grated) and ½tsp cin­na­mon.

LUNCH CHICKEN FLAT­BREAD

Fill 1 whole­meal flat­bread with 1 sliced chicken breast, 1 sliced beet­root, ½ sliced red pep­per, 50g wa­ter­cress and 1tbsp Greek yo­ghurt.

DIN­NER STEAK AND STEAMED GREENS

Pan-fry 100g lean sir­loin steak. Serve with 100g cab­bage, 50g peas and 50g broc­coli flo­rets, all steamed.

DAY 7 UPON WAK­ING

Cup of hot water with the juice of ½ lemon.

BREAK­FAST HEALTHY EGGS FLORENTINE

To make the ‘hol­landaise’ sauce, com­bine 2tbsp Greek yo­ghurt with a pinch of mus­tard pow­der and a squeeze of lemon juice. Poach two eggs and toast a whole­grain muf­fin, then cut in half. Spoon the sauce on the muf­fin. Top with the poached eggs and steamed spinach.

LUNCH SAL­MON SALAD

Com­bine 100g wa­ter­cress, 2 slices of smoked sal­mon torn into strips, 1 small grated car­rot, 30g grated cu­cum­ber, 1 roughly chopped celery stick, ½ yel­low pep­per cut into cubes. Dress with the juice of ½ lemon and serve with 1tbsp gua­camole.

DIN­NER PEA AND MINT SOUP

Bring 200ml veg­etable stock to the boil. Add 1 roughly chopped onion, 1 chopped gar­lic clove, 1 finely diced celery stick, ½ small sweet potato cut into cubes, 2tbsp roughly chopped mint, 30ml co­conut milk. Add 200g frozen peas once the sweet potato is soft and then liq­uidise un­til smooth.

SNACKS

Choose two snacks from the list be­low daily. Have one mid morn­ing and one mid af­ter­noon. Ba­nana crunch (blend 1 frozen ba­nana un­til creamy) and top with 1 crushed oat bis­cuit and 1tbsp chopped mixed nuts 50g straw­ber­ries and 1tbsp cashew nuts 1 small pot of Greek yo­ghurt and 1tbsp sun­flower seeds 100g kale crisps (bake on a low heat un­til crispy) and top with ½tsp pa­prika 100g blue­ber­ries and 1tbsp Brazil nuts 1 ap­ple topped with 1tbsp al­mond but­ter 1 small av­o­cado 1 cup of miso soup 50g mango cut into sticks 1 car­rot cut into sticks with 1tbsp hou­mous 1 green smoothie (blend ½ av­o­cado, 50g spinach leaves, 200ml co­conut water, 2tbsp rasp­ber­ries, 2tbsp blue­ber­ries and ice) 1 ba­nana topped with 1tbsp al­mond but­ter 50g cu­cum­ber cut into sticks with 1tbsp Greek yo­ghurt and 4 black olives 1 celery stick with 1tbsp gua­camole

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