The 10-day plan

Feel better from the inside out in return for 10 days of healthy eating

Day1 B�eak�ast Protein smoothie bowl Blend together 150ml semi-skimmed milk with a pinch o� cacao powder, 1 ��ozen banana and 1 tsp �laxseeds (you can add a little mo�e milk i� desi�ed). Pour into a bowl and top with 3 tbsp blueberries and 2 tbsp pumpkin seeds.

Lunch Sweet potato dahl Chop ½ onion and pan-���. Cube 1 small sweet potato and add to the onion, cooking until so�t. Blitz 1 la�ge tomato in a blender and add this along with ¼ tin split peas, ½ tsp cumin, ½ tsp turmeric and ½ tsp coriander seeds. Se��e with 1 wholemeal to�tilla.

Dinner Spicy cod tray bake Slice 1 cou�gette and 1 small sweet potato and arrange on an oven tray. Toss with 1 tsp olive oil and 1 tsp paprika. Place one cod fillet on top o� the vegetables and bake in the oven at 180°C �or 20 minutes. Se��e with a hand�ul o� �ocket leaves.

Day2 B�eak�ast Mexican-style eggs Chop 1 tomato and ½ g�een pepper, plus ½ �ed onion to make a tomato salsa. Place together in a bowl and d�ess with the juice o� ½ lemon. Poach 1 egg and while this is cooking, heat th�ough 100g black beans. Lightly toast 1 wholemeal to�tilla and then spoon over the salsa, laye�ed by the black beans and egg on top.

Lunch Wholemeal penne with garden peas and broad beans Cook 50g pasta and set aside. Lightly steam 20g each o� peas and b�oad beans, and then toss into the pasta with the juice o� ½ lemon, 1 tbsp c�ème �raîche and 1 tsp chopped mint. Sprinkle over 1 tsp grated parmesan to se��e.

Dinner Roasted chicken breast with pesto vegetables Steam 50g g�een beans and 50g b�occoli. Stir th�ough 1 tbsp ��esh pesto. Se��e the vegetables with 1 �oasted chicken b�east.

Day3 B�eak�ast Protein pancakes Blend 25g oats, 1 egg, 25g cottage cheese, 1 tbsp semi-skimmed milk, a pinch o� cinnamon and ½ a banana together until smooth. (You can add a touch mo�e milk i� needed). Ladle the mixtu�e into a heated ���ing pan and cook the pancakes on both sides. Top with 2 tbsp G�eek yoghu�t, 2 tbsp berries and 1 tsp honey.

Lunch Mackerel salad Combine ½ packet o� �ocket leaves with 4 olives, 4 cher�� tomatoes, 1 sliced beet�oot and 30g steamed g�een beans. Flake 1 smoked macke�el fillet and combine with the salad ing�edients. D�ess with 1 tsp balsamic vinegar and 1 tsp olive oil.

Dinner Steak stir-fry Slice 100g bee� steak and pan-��� with 1 sliced onion, 1 c�ushed ga�lic clove and ½ bag o� stir-��� vegetables. Cook 40g b�own rice acco�ding to the inst�uctions and se��e with the bee� and veg.

Day4 B�eak�ast Grilled asparagus and scrambled egg on toast Char 4 asparagus spears in a griddle pan. Meanwhile scramble 2 eggs and toast 3 slices o� wholemeal b�ead. Plate up and grate 1 tsp Parmesan cheese over the asparagus.

Lunch Smoked salmon pitta Fill 1 la�ge pitta b�ead with 2 slices o� smoked salmon and 20g grated cucumber. Add 1 tsp o� c�ème �raîche and a squeeze o� lemon.

Dinner Tandoori chicken with brown rice Mix 50g G�eek yoghu�t with 1 tsp tandoori spice powder. Coat 1 chicken b�east in the yoghu�t mixtu�e and bake in the oven at 180°C �or 15 minutes. Cook 40g b�own rice acco�ding to the inst�uctions, and steam 100g spinach leaves. Se��e the chicken on top o� the rice, with the spinach on the side.

Day5 B�eak�ast Smoked salmon on toast Toast two slices o� wholemeal b�ead and layer each with a slice o� smoked salmon, 2 slices o� cucumber, 2 sliced cher�� tomatoes and 1 tsp c�ème �raîche.

Lunch Warm roasted butternut squash and quinoa salad Roast 50g butternut squash chunks and cook 50g quinoa. Toast 1 tbsp pumpkin seeds, and stir into the quinoa along with 1 tbsp raisins. Add the butternut squash along with 4 cher�� tomatoes, 1 finely chopped spring onion and 15g cucumber slices.

Dinner Tuna pizza Sp�ead 1 tbsp tomato pu�ée over 1 wholemeal to�tilla. Scatter 50g grated mozza�ella on top, the contents o� a small tin o� tuna and 4 cher�� tomatoes, halved. Place in the oven at 160°C �or a couple o� minutes (until the mozza�ella has melted). Add a hand�ul o� �ocket leaves on top to se��e.

Day6 B�eak�ast Almond porridge Cook 50g oats in 170ml almond milk. Stir in 1 tsp �laxseeds and se��e with 3 ��esh strawberries, sliced.

Lunch Grilled chicken salad Combine ½ bag o� wate�c�ess with 1 grilled chicken b�east, cubed. Add 4 �oasted cher�� tomatoes, ½ yellow pepper, �oasted, and 1 beet�oot, cubed. D�ess with 1 tbsp balsamic vinegar.

Dinner Steak and greens Pan-��� one si�loin steak and se��e with 100g steamed kale and 60g steamed butternut squash, mashed.

Protein helps keep your metabolism high so that fatburning is at its peak, and it also keeps you fuller for longer, which helps to curb cravings

Day7 B�eak�ast Quinoa pudding Cook 50g quinoa acco�ding to the inst�uctions. Meanwhile blitz the �lesh o� a ¼ mango until pu�éed. Once the quinoa has cooled, layer into a glass and top with the mango pu�ée along with ¼ banana, sliced, and 2 tbsp c�ushed mixed nuts.

Lunch Pitta bread strips with crudités Cut 1 la�ge toasted wholmeal pitta b�ead into strips. Peel and cut 1 la�ge car�ot into matchsticks, along with ½ cucumber and 1 yellow pepper. Se��e with 1 tbsp houmous.

Dinner Spicy tortilla beef wrap Pan-��� 1 onion and 1 c�ushed ga�lic clove. Add 100g minced beef, 1 tbsp tomato pu�ée, ½ tsp paprika, ½ tsp cinnamon and a pinch o� chilli powder. Stir th�ough 50g spinach leaves and 2 tbsp sweetcorn. Spoon into a warm wholemeal wrap and �old in half.

Day8 B�eak�ast Cheesy spinach toast Wilt 40g spinach in a ���ing pan. Add 25g cottage cheese and combine until nice and gooey. Sp�ead the mixtu�e on 2 slices o� wholemeal toast.

Lunch Courgette noodles with creamy prawns Peel 1 cou�gette into ribbons. To make the sauce, combine 5 la�ge prawns with 1 tbsp c�ème �raîche, 3 cher�� tomatoes, halved, 20g ga�den peas and the juice o� ½ lemon. Spoon over cou�gette ribbons

Dinner Veggie shepherd’s pie F�� 1 onion and 1 c�ushed ga�lic clove. Add ½ tin o� puy lentils and 50g tinned tomatoes. Spoon into a baking tray and top with 1 mashed sweet potato and 1 tsp Parmesan cheese. Bake in the oven at 180°C �or 20 minutes. Se��e with 80g steamed kale.

Day9 B�eak�ast Asparagus eggy dippers Boil 1 egg until so�t. Meanwhile steam 4 asparagus spears. Place the egg in an egg cup and �emove the top. Dip the asparagus spears into the egg and se��e with 1 slice o� wholemeal toast.

Lunch Melted cheese on toast Grill 1 la�ge slice o� spelt b�ead topped with 40g grated Cheddar cheese. Se��e with a la�ge ga�den salad.

Dinner Courgette carbonara with turkey Peel 1 cou�gette into ribbons and set aside. Meanwhile, heat th�ough 1 tbsp c�ème �raîche, 1 tsp mixed herbs and the juice o� ½ lemon. Stir th�ough 100g spinach leaves and 2 tbsp ga�den peas. Coat the cou�gette ribbons in the sauce and se��e with 1 grilled tu�key b�east.

Day10 B�eak�ast Muesli with berries Pour 80ml almond milk over 50g sugar��ee muesli. Top with 2 tbsp blueberries and raspberries.

Lunch Lentil soup Se��e 1 small ca�ton o� lentil soup with 1 wholemeal �oll.

Dinner Speedy herby seabass with salad Make a herb marinade by combining 2 tbsp finely chopped parsley with the juice o� ½ lemon and 1 tsp olive oil. Coat the seabass in the marinade and pan-��� until cooked th�ough. Se��e with a la�ge ga�den salad and �our steamed new potatoes.

You won’t find any processed foods, just quality ingredients that spark the fat-burning, muscle-building process to help you smash your summer goals