Please note   the portion sizes should be as follows:

v     Nuts/seeds – 50 g

v     Berries – ½ cup

v     Vegetables – half a dinner plateful

v     Where milk is suggested, substitute soya or oat milk if intolerant to dairy.

v     Water intake should be at least one litre per day – more on hot days, during physical activity or if working in a warm room.

v     Recipes marked * may be found in my book ….. "But I haven’t got time to Cook!”

v     If ingredients listed are contraindicated for your individual regime, please substitute the nearest permitted food.

  Day 1
Breakfast:       Blender breakfast* or porridge with berries or chopped pear, a sprinkle of seeds, and milk.

Lunch:            Apple and tuna salad with 3 oatcakes   

Dinner:           Steamed vegetables with meat or tofu and 70g basmati or brown rice.

Snacks:           Piece of fruit with pumpkin seeds/2 oatcakes with hummus

Drinks:           Unlimited water, herbal teas and coffee substitutes (not decaf), plusone glass of diluted juice.

Day 2
Tofu smoothie* or Mega Muesli* soaked overnight

Lunch:             Salmon or cheese sandwich with green salad

Dinner:           Chicken or meat curry (Curry in a Hurry*) with 70g basmati or brown rice and steamed vegetables

Snacks:           Apple with sunflower seeds/cottage, or tofu cottage cheese* with berries.

Drinks:           Unlimited water, green tea, herbal teas, coffee substitutes, plus one glass of diluted juice.

Day 3
Blender breakfast* or yoghurt and fruit

Lunch:Beanie Soup* or bean salad with 2 oatcakes and mixed salad

Dinner:           Pasta with meat or Celery and Almond* sauce.

Snacks:           Punnet of strawberries/thin slice of rye bread with almond or peanut butter.

Drinks:           Unlimited water, green and herbal teas, coffee substitutes and one glass diluted juice.

Day 4
Breakfast:      Blender breakfast* or millet porridge with ½ cup berries or one chopped piece of fruit.

Lunch:             50g basmati or brown rice with Crunchy Peanut Dressing* (or substitute almond butter) and a large green salad.

Dinner:           Tuna steak with quinoa and rocket and watercress salad

Snacks:           An apple and 5 almonds/2 oatcakes with peanut or almond butter

Drinks:           Unlimited water, green and herbal teas, coffee substitutes and one diluted fruit juice.

Day 5
Breakfast:      Blender Breakfast* or The Energy Breakfast*

Lunch:             Nutty Lentil Pate* or Tofu, tuna and anchovy pate*

Dinner:           Piperade* with 70g kumara and steamed vegetables

Snacks:           5 walnuts and an apple/2 oatcakes with hummus

Drinks:           Unlimited water, green and herbal teas, coffee substitutes,diluted fruit juice.

Day 6          
Breakfast:      Rice porridge with ground almonds and milk

Lunch:              Avocado pate salad or smoked salmon/mussels and green salad

Dinner:           Liver in orange sauce* or Fish casserole*, 70g pasta shells and steamed vegetables.

Drinks:           Unlimited water, green and herbal teas, coffee substitutes, diluted fruit juice.

Day 7          
Breakfast:       Blender breakfast or scrambled egg with one thin slice toast

Lunch:            Stuffed peppers with green salad

Dinner:           Traditional Cassoulet*, steamed vegetables, 2 small potatoes.

Drinks:           Unlimited water, green or herbal teas, coffee substitutes, diluted fruit juice.

Leave a Reply.

    Author: Liz Thearle

    Liz Thearle is a qualified Nutritional Therapist who trained at the Institute for Optimum Nutrition in London.  She practised in Hereford and London for 16 years and now lives and practises in ChristchurchNew Zealand. Liz firmly believes "we are what we eat and digest" and isa member of the British Association of Nutritional Therapists and the author of “….But I Haven’t Got Time To Cook!  Healthy Eating in A Hurry”.


    July 2008



    RSS Feed