Day 1
Breakfast: Smoked salmon and egg on a whole grain bagel with a portion of watercress, a medium low fat mocha drink.
Morning Snack
A portion of hummus and raw vegetables for dipping, two oatcakes.
Lunch: A bowl of bean and vegetable soup drizzled with extra virgin olive oil, 1 slice of whole grain seeded bread, a portion of raw, side lightly steamed vegetables, such as carrots, broccoli, or garden peas, and a portion of fruit.
Afternoon snack: Chocolate n’ice cream.
Dinner: Greek mac and cheese casserole, a portion of steamed broccoli, asparagus, or another green vegetable. Greek yogurt with berries and nuts for dessert.
Day 2
Breakfast: Berry smoothie with protein powder.
Morning Snack: Two rice cakes spread with 2 tablespoons (tbsp) peanut butter and topped with apple slices.
Lunch: Tuna salad sandwich on whole grain bread, a small bag of root vegetable chips, sliced crudités, such as carrots or bell peppers, and a banana.
Afternoon snack: Raspberry frozen yogurt pop.
Dinner: Salmon with pineapple-avocado salsa and a portion of leafy greens. Cocoa chia seed pudding, a handful of strawberries, and an oat milk hot drink before bed.
Day 3
Breakfast: Oatmeal with banana, pumpkin seeds, and a drizzle of maple syrup, coffee with low fat milk.
Morning Snack: Chocolate peanut butter cup, apple slices.
Lunch: Mashed avocado, roast turkey, and chopped tomatoes on two slices of whole grain toast, topped with extra virgin olive oil, shelled hemp seeds, and cayenne pepper, a handful of blueberries.
Afternoon snack: A portion of hummus with raw vegetables for dipping and two oatcakes.
Dinner: Chicken and vegetable stir fry served with 1 cup of steamed brown rice, two squares of dark chocolate, and a handful of walnuts.
Day 4
Breakfast: Apple and peanut butter on a whole wheat English muffin, 1 cup of low fat milk.
Morning Snack: Carrot Cake Energy Bar.
Lunch: One medium baked potato with 100 grams (g) beef chili and 28 g creme fraiche, a side serving of green beans or peas.
Afternoon snack: A boiled egg, two oatcakes, and a portion of arugula.
Dinner: Veggie Korean bibimbap, kombucha drink.
Day 5
Breakfast: 40 g granola, 100 g unsweetened Greek yogurt, 100 g blueberries, 3 tbsp flax seeds, coffee with low fat milk.
Morning Snack: Tofu “egg” salad stuffed tomato.
Lunch: Tuna salad sandwich on whole grain bread with plenty of salad vegetables, such as cucumbers, peppers, diced tomatoes, and lettuce, a banana, a handful of nuts, one sliced orange, a cup of lemon and ginger herbal tea.
Afternoon snack: Vegan oat chocolate chip cookie, apple slices.
Dinner: Rotisserie chicken tacos with pineapple salsa, a small baked sweet potato, a portion of arugula, two squares of dark chocolate with a handful of walnuts.
Day 6
Breakfast: Two quinoa edamame egg muffins, a portion of grilled tomatoes and mushrooms drizzled with olive oil, and a glass of almond milk.
Morning Snack: Two rice cakes spread with 2 tbsp peanut butter and sliced banana.
Lunch: Slow cooker black bean soup, a portion of watercress, roasted squash with paprika and rosemary.
Afternoon snack: Lemon, pistachio & berry frozen yogurt bark.
Dinner: One medium baked potato, 100 g chili, 28 g creme fraiche, a portion of leafy greens, three squares of dark chocolate with a handful of walnuts.
Day 7
Breakfast: Sardines on two slices of whole grain toast with spread, a portion of fresh spinach, medium low fat mocha drink
Morning Snack: One quarter cup Brazil nuts and a banana
Lunch: A grilled chicken fillet with 1 cup cooked broccoli, half a cup of cooked carrots, one corn on the cob, and an orange.
Afternoon snack: A slice of spinach & tomato frittata and one serving of green olives, kombucha drink.
Dinner: Slow cooker sweet potato curry served with one cup of cauliflower rice, one wheat paratha, and satsuma.
