Your 7-day no-sugar plan
Day1 B�eak�ast Overnight apple oats
Combine 50g oats with 120ml semi-skimmed milk. Add 2tbsp grated apple, ½tsp cinnamon and 1tsp �laxseed. Place in the �ridge overnight and in the morning top with 1tbsp sun�lower seeds and add a splash o� milk to �each your desi�ed consistency.
2tbsp walnuts and ½ an avocado.
Lunch Tuna, rocket and cucumber wrap
Combine 1 tin tuna in spring water, with unlimited sh�edded cucumber and �ocket, 1tbsp c�ème �raîche and 3 cher�� tomatoes. Fill 1 wholemeal wrap and se��e.
1 small pot o� G�eek yoghu�t and 2tbsp cashew nuts.
Dinner Veggie burgers with salad
Mash together ¼ can butter beans, 1 small steamed car�ot and ½ grated cou�gette. Shape into patties, dip in one beaten egg and pan-���. Se��e with a g�een salad.
Day2 B�eak�ast Avocado on toast
Mash ½ an avocado and combine with 2 cher�� tomatoes, sliced, and 1tbsp grated cucumber. Sp�ead the avocado mixtu�e onto 2 slices o� wholemeal or ��e toast.
1 apple and 2tbsp almonds.
Lunch Roasted vegetable and tzatziki wrap
Combine 50g G�eek yoghu�t with 2tbsp grated cucumber and the juice o� ¼ lemon. Meanwhile �oast ½ yellow pepper and 4 cher�� tomatoes. Sp�ead the tzatziki on 1 wholemeal wrap and top with �oasted veg and 1 hand�ul �ocket.
2 oatcakes and 1tbsp houmous.
Dinner Mackerel with steamed greens
Se��e 1 smoked macke�el fillet with unlimited b�occoli, kale and g�een beans.
Day3 B�eak�ast Eggy bread
Add 1tbsp onion, diced, to 2 beaten o�ganic eggs. Dip 2 slices o� wholemeal b�ead into the egg mixtu�e and ��� in 1tsp butter.
2 crispb�eads and 1tbsp guacamole
Lunch Smoked salmon salad
Combine 3 slices o� smoked salmon with ½ a bag o� mixed salad leaves, 1 car�ot, grated, 20g cucumber, sliced, 3 sundried tomatoes, and 3 black olives. D�ess the salad in the juice o� ½ a lemon. A�ternoon snack 100g unsalted popcorn.
Dinner Chicken breast with quinoa
Steam 1 chicken b�east. Then ��� 1 small onion, 2 cher�� tomatoes and 30g butternut squash. Stir th�ough 100g spinach and the seeds o� ½ a pomegranate. Mix th�ough 40g cooked quinoa and se��e with the chicken b�east.
Strawberry porridge Cook 50ml porridge oats with 150ml almond milk. Top with 3 ��esh strawberries, sliced and 1tbsp pumpkin seeds.
1 pear and 2tbsp almonds.
Lunch Sardine salad
Combine 1 small can o� sa�dines with ½ a bag o� �ocket leaves, 3 cher��
tomatoes, 3 black olives, ¼ yellow pepper, ¼ �ed pepper and 30g cucumber, sliced. D�ess the salad in the juice o� ½ a lemon and 1tbsp olive oil.
1 small pot o� G�eek yoghu�t and 2tbsp cashew nuts.
Dinner Lemon sole with roasted vegetables
1 grilled lemon sole fillet d�essed in 1tbsp lime juice and 1tsp mixed herbs. Se��e with unlimited steamed b�occoli, 50g �oasted pumpkin and 1 �oasted yellow pepper.
Day5 B�eak�ast Poached eggs on a wholemeal muffin
2 poached eggs se��ed with 1 wholemeal mu�fin, toasted and 2tbsp steamed spinach.
1 piece o� wholemeal seeded toast with 1 small mashed banana.
Lunch Chicken skewers with salad
Cut one ½ �ed pepper into cubes and arrange on 2 skewers with 100g chicken b�east cubes and 1 small cou�gette cut into discs. Cover in 1tbsp natural G�eek yoghu�t and chopped parsley and �oast in the oven. Se��e with a g�een salad.
Unlimited cele�� sticks with 1tbsp houmous.
Dinner Prawn stir-fry
Cook 100g prawns, with 1 onion, diced, 1 la�ge chopped tomato, ¼ small yellow pepper, diced, and ¼ bag o� stir-�ried veg. Add 1tbsp soya sauce and the juice o� ½ a lime. Top with 1tbsp toasted cashew nuts and se��e on cou�gette ribbons made ��om 1 cou�gette spiralised or peeled into ribbons.
Day6 B�eak�ast Wake-me-up smoothie
Combine 1 scoop o� p�otein powder with 180ml semi-skimmed milk. Add 1 ��ozen banana, 50g spinach leaves and 3 chunks o� pineapple. Blitz until smooth.
2 wholegrain rice cakes topped with 2tbsp cottage cheese.
Lunch Sweet potato jacket with turkey Bolognese
Sautée 100g tu�key mince with 1 onion, 1 ga�lic clove and ¼ jar o� ��esh Bolognese sauce. Se��e in a baked sweet potato with a g�een salad.
1 pear topped with 1tbsp nut butter.
Dinner Cauliflower-crust pizza
Place a qua�ter o� a head o� cauli�lower in a �ood p�ocessor and blitz until it �orms c�umbs.lightly steam the cauli�lower (squeeze out any excess moistu�e) and combine with ½ a cup o� sh�edded mozza�ella and a qua�ter o� a cup grated Parmesan. Mix th�ough a beaten egg and, using your hands, shape into a ball be�o�e �lattening into a �ound pizza base. Place in the oven at 180ºc/gas ma�k 4 until golden (a�ound 15 mins), then top with 1tbsp tomato pu�ée, 20g mozza�ella, a hand�ul o� �ocket and 1tbsp peas.
Muesli with banana
50g muesli se��ed with hal� a banana, sliced and 120ml almond milk.
Unlimited car�ot c�udités and 1tbsp tomato salsa.
Lunch Chickpea stew
Combine ½ can chickpeas with 1 small chopped �ed onion, 1 ga�lic chopped ga�lic clove, 1 cou�gette, unlimited kale, 1tsp cinnamon, 1tsp cumin, 1 chopped chilli and garnish with coriander. Se��e with 50g b�own rice.
80g blueberries and 1tbsp cashew nuts.
Dinner Chicken curry
Pan-��� 1 onion, 1 clove ga�lic and ½ yellow pepper, diced. Add 100g sliced chicken b�east and 1tsp cur�� powder, ½tsp cumin and 2tbsp tomato pu�ée. Se��e on 50g b�own rice.
Sugar is scientifically proven to be as addictive as cigarettes or drugs