The 7-day diet
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