Day 1- Wake-up drink (7:30)
Glass of lemonade
Breakfast (30 minutes after you get up)
Fruit salad (strawberries, raspberries, blackberries, blueberries and cherries)
An apple, a pear, an organic yogurt and a handful of unsalted, un grilled almonds
Morning snack
A glass of lemonade
A banana
A handful of sunflower seeds or pumpkin seeds
Lunch
Bean or lentil salad with lemon, vinegar and extra virgin olive oil dressing
Afternoon snack
Glass of lemonade
A helping of crudités (cucumber, radishes and celery) OR a handful of dried fruit
Dinner
Grilled fish with lemon juice
Steamed veg
1 hour before bedtime
Glass of lukewarm or hot lemonade
Day 2
Wake-up drink
Lemon juice and hot water
Breakfast
Bowl of fruit salad, yoghurt and 2tbsp oats
300ml organic or soy milk
Snack
8 unsalted almonds
Glass of fresh fruit juice diluted with water
Lunch
Home-made or organic vegetable soup
Brown bread grated cheese and spread sandwich
Snack
2 oatcakes
A few cherry tomatoes and a spoonful of cottage cheese
Dinner
Grilled fish, chicken or tofu with lemon and olice oil sauce (3 tbsp olive oil, 1 tbsp lemon juice and half a clove of garlic)
Green leafy vegetables sautéd in a wok with 1tsp sesame seeds
Cooked peaches and cinnamon
Lemon juice and hot water
Day 3
Wake-up drink
Hot water and lemon juice
Breakfast
1 poached egg
2 slices of whole meal toast with a thin spread of butter and 1 grilled tomato
1 apple
300ml soy or organic milk
Snack
2 fresh or dried apricots
A few unsalted peanuts
Blended lemon, apple and watercress juice
Lunch
3 tbsp each of butter beans, chickpeas and kidney beans mixed with tomatoes and green pepper with lemon juice dressing
1 wholemeal roll
1 big plate of green salad with chives
1 kiwi fruit
Snack
1 oatcake, cottage cheese and strawberries
Dinner
Vegetable stew (tomatoes, chickpeas, spinach, potatoes, raisins and whole grain rice)
Grilled banana with 2 squares of melted dark chocolate
Day 4
Wake-up drink
Hot water and lemon juice
Breakfast
Raspberries and strawberries mixed with 2 tsp oats and 300ml milk
Nectarine
Snack
Fruit salad with lemon juice
300ml organic or soy milk
Lunch
Hot dried bean salad (kidney, lima or any dried beans)
Wholemeal roll with a thin spread of butter
Natural yoghurt
Snack
1 tsp sunflower seeds
Small bunch of grapes
Dinner
Salmon fillet with lemon juice, baked in the oven with a large mix of steamed vegetables
Small scoop of chocolate ice cream with chopped nuts
Day 5
Wake-up drink
Hot water and lemon juice
Breakfast
Banana milkshake (blend 300ml organic or soy milk, 1 natural yogurt, 2 small bananas and 1 tsp raisins)
2 slices of wholemeal toast with a thin spread of butter
Snack
Seeds and dried fruit
Lunch
Jacket potato and a small tin of beans
Large salad with a pinch of grated cheese
A pear or peach
Snack
Vegetable dips with home-made hoummous (chickpeas, lemon, sesame pasta and garlic).
Dinner
Stuffed pepper: mix 4 tbsp basmati rice, 2 tsp pine nuts, chopped chives, cherry tomatoes and 60g feta together. Chop a pepper in half, fill and serve with a large portion of steamed veg.
Baked apple sprinkled with Cinnamon and a drizzle of maple syrup
Day 6
Wake-up drink
Hot water and lemon juice
Breakfast
A hard-boiled egg and a sliced tomato on a slice of rye bread
Half a dozen raspberries
Snack
A handful of nuts
300ml soy milk
Lunch
Cucumber and salmon on toast
A yogurt
Snack
A peach
A handful of grape seeds
A handful of sunflower seeds
Dinner
Tuna and sweetcorn pasta: mix 6 tbsp cooked whole wheat pasta, half a tin of tuna in brine, 2 tbsp sweetcorn and half a small tin of tomato sauce. Serve hot, with steamed veg and lemon juice.
Fruit purée and dried fruit
Day 7
Wake-up drink
Hot water with lemon juice
Breakfast
A bowl of fresh fruit salad
A natural yoghurt with 2tbsp oats
300ml organic or soy milk
Snack
A nectarine
A handful of mixed nuts and seeds
Lunch
A small avocado with prawns
Salad with lemon juice, olive oil and balsamic vinegar dressing
An apple
Snack
A slice of wholemeal toast sprinkled with grated cheese
Dinner
Omelet made with 2 eggs, chopped mushrooms, 3 tbsp grated cheese and spray oil Steamed vegetables
A small banana
A few strawberries
Day 8
Wake-up drink
Hot water and lemon juice
Breakfast
Whole wheat cereal with fresh fruit, seeds and organic milk
Glass of fresh apple juice diluted with water
Snack
Small pot of guacamole with carrot sticks
300ml organic or soy milk
Lunch
Vegetarian pizza: cut a loaf of wholemeal bread into slices 10cm long. Top with tomato sauce, chopped mushrooms and green pepper, 1 tbsp sweetcorn and a small chunk of mozzarella, cut into slices. Bake and serve.
Snack
Fruit salad sprinkled with sunflower seeds
Dinner Risotto (chicken breast, rice, grated cheese, lemon juice, stock and tomato purée) Fruits of the forest salad
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