The 3-week plan
21daysofmealsandsnackstorevupyourmetabolism
Day 1 Upon waking
One la�ge glass o� iced water with a slice o� lemon.
B�eak�ast Strawberry and banana smoothie
Blend together 200ml almond milk, 1 small ��ozen banana, 4 strawberries, 1tbsp sun�lower seeds and ½tsp cinnamon.
Lunch Cauliflower rice with grilled turkey breast and pesto veggies
Grate ¼ head o� cauli�lower so that it �esembles rice and then stir-��� �or a couple o� minutes until golden. Steam 50g g�een beans, 20g peas, 70g kale and 5 baby sweetcorns and toss in 1tsp pesto sauce. Place the veggies on top o� the cauli�lower rice and se��e with 1 grilled tu�key b�east.
Dinner Chicken fried rice
Pan-��� ½ sliced onion, 1 minced ga�lic clove, 1 sliced tomato, ½tsp ginger, a pinch each o� cayenne pepper and chilli powder. Add one chicken b�east, cubed, and 30ml chicken stock. Meanwhile cook 40g b�own rice. Combine the rice with the chicken and stir th�ough 1tbsp coriander, chopped, 2tbsp peas and 30g spinach leaves.
Day 2 Upon waking One la�ge glass o� iced water with a slice o� lemon. B�eak�ast Nut butter on wholemeal seeded toast
2 slices o� wholemeal seeded toast with 1tbsp nut butter.
Lunch Prawn and rocket salad
Combine hal� a small bag o� �ocket leaves with 100g cooked prawns, 30g cucumber slices, 4 cher�� tomatoes, halved, 1 beet�oot, sliced and d�ess with 1tbsp apple cider vinegar.
Dinner Salmon with kale and sweet potato
Poach 1 salmon fillet and se��e with ½ sweet potato, cubed and �oasted, and unlimited kale.
Day 3 Upon waking
One la�ge glass o� iced water with a slice o� lemon.
B�eak�ast Turmeric and spinach smoothie
Blend together 180ml coconut water, 30g spinach, ½ avocado, 20g blueberries and a pinch o� turmeric.
Lunch Pitta bread and rainbow dippers
Slice unlimited �ed, g�een and yellow peppers into sticks and se��e with one la�ge pitta b�ead and 2tbsp houmous.
Dinner Spinach and pumpkin curry with quinoa
Pan-��� ½ onion, sliced, 1 ga�lic clove, minced, and 1 tomato. Add ½tsp cur�� powder, ¼tsp garam masala, a pinch o� chilli and 50g pumpkin cubes. Cook until so�t, then add 100g spinach leaves, stirring until wilted. Se��e with 50g cooked quinoa.
Day 4
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Eggs Florentine Slice one small wholemeal muffin in half and toast. Top each slice with 1tbsp steamed spinach and one poached egg. Pour 1tsp hollandaise sauce over each egg.
Lunch Minestrone soup ½ carton of minestrone soup with 1 small wholemeal roll.
Dinner Pea and mushroom pearl barley risotto Pan-fry ½ onion, sliced, 1 garlic clove, minced, 1 tomato, and 4 mushrooms, sliced. Add 45g pearl barley and slowly ladle in ¼ pint of chicken stock, ensuring the liquid is fully absorbed before adding more stock. Keep adding stock (you may need to add more than ¼ pint stock depending on the type of pearl barley you use). Once the risotto is thoroughly cooked, add 2tbsp peas and 1tbsp chopped parsley.
Day5
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Banana porridge Cook 50g oats in 140ml semi-skimmed milk. Slice ½ banana and add to the cooked porridge and top with 1tbsp pumpkin seeds and ¼tsp cinnamon.
Lunch Courgetti marinara Spiralise or grate 1 large courgette into ribbons. Meanwhile heat 100g precooked mixed seafood (prawns, mussels, clams) and add 30g passata sauce. Season with 1tbsp chopped parsley.
Dinner Spicy lentil stew Pan-fry ½ onion, sliced, 1 garlic clove, minced, and 1 tomato. Add half a tin of puy lentils, 1tsp balsamic vinegar, ¼ tin of chopped tomatoes, ¼tsp chilli powder, ¼tsp turmeric and ¼tsp cinnamon. Serve with one wholemeal tortilla and unlimited rocket.
Day 6
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Blueberry yoghurt 1 small pot of natural Greek yoghurt with 30g blueberries and 1tbsp sunflower seeds.
Lunch Turkey and cranberry wrap Fill one wholemeal tortilla with 3 slices of turkey, 1tsp cranberry sauce, a handful of rocket and 4 walnuts, roughly chopped.
Dinner Pork chops with roasted veggies Grill two pork chops and serve with 100g steamed kale, ½ courgette, sliced and roasted and ¼ aubergine, sliced and roasted.
Day 7
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Homemade muesli Combine 50g oats with 25g mixed seeds, 1tbsp chopped mixed nuts and ½tsp desiccated coconut. Coat the oat mixture in 1tsp honey. Place in the oven at 170ºc/gas mark 3 for 10 minutes or until golden. Once cooled, serve with 1tbsp blueberries and 1tbsp raspberries, and pour over 70ml semi-skimmed milk.
Lunch Spinach and mushroom omelette Pan-fry 4 mushrooms, sliced, with 50g spinach. Beat 2 eggs and cook omelette style together with the mushrooms and spinach. Serve with unlimited rocket.
Dinner Courgette and carrot stir-fry Spiralise or grate ½ large courgette and ½ large carrot into ribbons. Cook half a small bag of stir-fry vegetables with ½ lemon, 1tsp soya sauce, ½ chilli and 1tbsp toasted mixed nuts. Serve the stir-fry on top of the spiralised veggies.
WEEK 2
Day 8
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Raspberry fool 1 small pot of natural Greek yoghurt with 2tbsp crushed raspberries and 1tbsp mixed nuts.
Lunch Jacket sweet potato with baked beans Bake one sweet potato in the oven at 180ºc/gas mark 4 for 30 to 40 minutes. Serve with a small tin of reduced-sugar baked beans and a large green salad.
Dinner Lamb meatballs with brown rice Slice and pan-fry 1 onion and 1 clove of garlic. Add 4 lamb meatballs, 1tbsp chopped mint, 1tbsp chopped coriander, 60ml passata sauce, ¼tsp chilli powder and ¼tsp cumin. Serve with 40g cooked brown rice.
Day 9
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Quinoa porridge Cook 45g quinoa in 100ml almond milk. Top with 2tbsp blueberries, ½tsp cinnamon and 1tbsp sunflower seeds.
Lunch Jacket sweet potato with tuna and sweetcorn Bake one sweet potato in the oven at 180ºc/gas mark 4 for 30 to 40 minutes. Meanwhile combine 2tbsp sweetcorn with 1 small can of tuna in brine. Add 2 cherry tomatoes, sliced, and stir through 1tbsp crème fraîche. Halve the cooked sweet potato and serve the tuna mix on top. Grate 1tbsp cucumber over each sweet potato half.
Dinner Soya-soaked cod with greens Make a soya marinade with 1tsp soya sauce, juice o� ½ lemon, ¼tsp fish sauce and 1tsp olive oil. Pour over a cod fillet and bake in the oven at 180ºc/ gas mark 4 for 15 minutes. Serve with unlimited steamed Swiss chard and 30g steamed green beans.
Day 10
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Scrambled egg on toast 2 eggs scrambled, served on 1 slice wholemeal toast. Serve with 1 grilled tomato and 2tbsp steamed spinach.
Lunch Chicken and watercress salad Make a salad with half a small bag of watercress, 4 walnuts, 1tbsp Parmesan shavings , 4 cherry tomatoes, halved, 4 olives and 1 cooked chicken breast cut into strips. To make a dressing, combine 1tsp tahini, 1tsp lemon juice, 1 minced garlic, a pinch of ginger and 1tsp balsamic vinegar. Mix well and coat the salad.
Dinner Veggie chilli Slice and pan-fry 1 onion and 1 clove of garlic. Add ¼tsp mild chilli powder, 1 pinch of cayenne pepper and ¼tsp cumin. Slice ¾ yellow pepper and ¼ courgette and add to the onion and garlic mix. Pour in ¼ tin chopped tomatoes and ½ tin red kidney beans.
Day 11
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Banana porridge As day 5.
Lunch Cauliflower rice with grilled turkey breast and pesto veggies As day 1.
Dinner Lamb meatballs with brown rice As day 8.
Day 12
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Raspberry fool As day 8.
Lunch Jacket sweet potato with baked beans As day 8.
Dinner Soya-soaked cod with greens As day 9.
Day 13
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Smashed avocado on toast Mash ¼ avocado with a fork. Finely chop 2 cherry tomatoes and add to the avocado. Spoon the mixture onto one slice of wholemeal toast.
Lunch Pitta bread and rainbow dippers As day 3.
Dinner Spicy lentil stew As day 5.
Day 14
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Scrambled egg on toast As day 10.
Lunch Prawn and rocket salad As day 2.
Dinner Courgette and carrot stir-fry As day 7.
WEEK 3
Day 15
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Strawberry and banana smoothie As day 1.
Lunch Pea and mushroom pearl barley risotto As day 4.
Dinner Pork chops with roasted veggies As day 6.
Day 16
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Quinoa porridge As day 9.
Lunch Spinach and mushroom omelette As day 7.
Dinner Veggie chilli As day 10.
Day 17
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Homemade muesli As day 7.
Lunch Turkey and cranberry wrap As day 6.
Dinner Cauliflower rice with grilled turkey breast and pesto veggies As day 1.
Day 18
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Eggs Florentine As day 4.
Lunch Minestrone soup ½ carton of minestrone soup with 1 small wholemeal roll.
Dinner Spinach and pumpkin curry with quinoa As day 3.
Day 19
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Blueberry yoghurt As day 6.
Lunch Pitta bread and rainbow dippers As day 3.
Dinner Spinach and pumpkin curry with quinoa As day 3.
Day 20
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Smashed avocado on toast As day 13.
Lunch Chicken and watercress salad As day 10.
Dinner Lamb meatballs with brown rice As day 8.
Day 21
Upon waking One large glass of iced water with a slice of lemon.
Breakfast Turmeric and spinach smoothie As day 3.
Lunch Jacket sweet potato with tuna and sweetcorn As day 9.
Dinner Salmon with kale and sweet potato As day 2.