Your 5-day sunshine plan

DAY 1

✿ BREAKFAST Muesli with cranberries and milk (or nut milk, eg, almond). Mix 4tbsp oats, ½tbsp pumpkin seeds, ½tbsp chia seeds, ½tbsp sunflower seeds, ½tbsp unsweetened coconut flakes, ½tbsp flaked almonds, 1tbsp cranberries. Add the milk.

✿ LUNCH Salad with sardines. Mix salad leaves, cucumber, tomato, peppers, red onion and black olives. Add a can of sardines. Drizzle with olive oil and red wine vinegar, season with black pepper.

✿ DINNER Pasta with shitake mushrooms. Stir-fry 300g chopped shitake mushrooms in hot olive oil with garlic, chilli and ginger. Mix with a portion of cooked pasta. Sprinkle with grated Parmesan cheese, black pepper and parsley.

DAY 2

✿ goat’s BREAKFAST cheese frittata. Red pepper Flash-fry and some an onion chopped with olive red peppers oil. Whisk and 2 eggs in a bowl with salt and pepper. Pour the eggs over the pepper and onion and cook until eggs are set. Sprinkle with crumbled goat’s cheese.

✿ LUNCH Salade Niçoise.

Salad leaves, tomatoes, new potatoes, green beans and cucumber with small can of tuna and sliced boiled egg. Add vinaigrette.

✿ DINNER Spicy salmon with spinach and brown rice. Bake salmon marinaded with chilli, coriander, cumin, paprika, salt and pepper. Serve with spinach leaves, thinly sliced radish and brown rice.

DAY 3

✿ BREAKFAST Small pot natural live yogurt with blueberries, nuts and seeds.

✿ LUNCH Grilled portobello mushroom with halloumi

✿

cheese. Grill portobello mushroom halves, topped with sliced halloumi. Serve

✿ in wholemeal pitta bread with finely chopped red onion and shredded lettuce.

✿ DINNER Tuna steak with

green vegetables and sweet potato wedges. Coat tuna with

honey, soy sauce and olive oil. Pan-fry and serve with the vegetables and baked sweet potato wedges.

DAY 4

✿ BREAKFAST Poached egg with wilted spinach.

✿ LUNCH

Tofu

and vegetable stir-fry. Stir-fry chopped tofu and vegetables (eg, green beans, carrots, pak choi) in olive oil, with chilli flakes, garlic and ginger.

✿ DINNER Pork chops with mushroom sauce and

vegetables.

Grill 2 small chops. Make sauce with 1tbsp

cream, 3tbsp white wine, ½tbsp olive oil, herbs and vegetable stock. Serve with veg such as carrots, broccoli, sweetcorn.

DAY 5

✿ BREAKFAST Cottage cheese

with chives on a slice of rye

bread with salad garnish.

✿ LUNCH Seafood salad

with papaya. Mix prawns,

mussels, shrimps with salad leaves, spring onions, green peppers, cucumber and sliced papaya. Drizzle with olive oil and lemon juice to serve.

✿ DINNER Grilled fish with vegetables. Grill fish (eg, trout, salmon,

fresh mackerel or

herring) and serve with selection of green vegetables.

DRINKS Herbal teas; hot water and lemon; mineral water. Avoid tea and coffee.

SNACKS 5-6 unsalted almonds; boiled egg (if you haven’t had egg for breakfast); 3tbsp cottage cheese; apple; raw vegetables.