THE COMFORT FOOD diet
ZOE BINGLEYPULLIN Feel-full meal plan
Cheesy pastas, heavy stews and buttery mashed potato go hand in hand with winter. We get it, sticking to any sort of diet as temperatures drop is easier said than done.
But it’s time to reinvent the idea of comfort food. By opting for fresh, wholesome and seasonal meals that still satisfy you, you’ll be able to watch your waistline at the same time. Follow this simple and healthy meal plan from nutritionist and chef Zoe Bingley-Pullin for a tasty take on warming feeds …
DAY 1
BREAKFAST
PRE-BREAKFAST Warm water and fresh lemon juice. Pear, date and cinnamon porridge.
MID-MORNING
A piece of fruit and a handful of raw nuts.
LUNCH
Two eggs scrambled with spinach, herbs, tomato and two slices of wholegrain toast with avocado.
AFTERNOON
Six seed crackers topped with feta/ goat cheese and tomato or hummus.
DINNER
Tofu, chickpea and cauliflower curry.
DAY 2
BREAKFAST
PRE-BREAKFAST Warm water and fresh lemon juice. Avocado, tomato and feta toast. MID-MORNING
1/3 cup warmed stewed fruit (eg berries and apple) with 150g natural yoghurt.
LUNCH
Leftover tofu, chickpea and cauliflower curry.
AFTERNOON
One apple or pear with one tablespoon of nut butter (eg almond).
DINNER
Chicken, cashew and bok choy stir-fry.
DAY 3 BREAKFAST
PRE-BREAKFAST Warm water and fresh lemon juice. Wholesome breakfast bowl with salad and eggs. MID-MORNING
A piece of fruit and herbal tea.
LUNCH
Leftover chicken, cashew and bok choy stir-fry.
AFTERNOON
A small bowl of miso soup.
DINNER
Beef with warm quinoa and roasted veg salad.
DAY 4
BREAKFAST
PRE-BREAKFAST Warm water and fresh lemon juice. Warm winter fruits with yoghurt and seeds.
MID-MORNING
Six seed crackers topped with feta/goat cheese and tomato or hummus.
LUNCH
Leftover quinoa and roasted veg salad. Plus, add 1⁄2 cup chickpeas.
AFTERNOON
One apple or pear with one tablespoon of nut butter (eg almond).
DINNER
Moroccan baked salmon.
DAY 5
BREAKFAST
PRE-BREAKFAST Warm water and fresh lemon juice. Mexican scrambled eggs.
MID-MORNING
1/3 cup warmed stewed fruit (eg berries and apple) with 150g natural yoghurt.
LUNCH
A serving of soup (eg minestrone or chicken and vegetable).
AFTERNOON
A piece of fruit and a handful of raw nuts.
DINNER
Lentil bolognaise pasta.