Diet & Detox

menu suggestions

Woman cannot live by banana & apricot smoothies alone! If you've looked at the list of foods you're allowed and are uninspired, try some of the following menu suggestions. If you're making up your own meals, remember all ingredients must be from the store cupboard and Week 1 food lists.

breakfast

• Medium banana, 3 tbsp natural bioyogurt, 1 tsp runny honey
• Medium bowl porridge made with water, drizzled with 1 tsp runny honey, 1 dsp linseeds and a little skimmed or soya milk; glass of fresh orange juice
• Small bowl of sugar- and salt-free muesli with skimmed or soya milk, topped with 1 chopped apple and 2 chopped dried apricots
• Fruit salad: 1 orange broken into segments; 1 small banana, sliced, and a few black seedless grapes, mixed with 50ml orange or other fruit juice, served with 2 tbsp natural bioyogurt or soya yogurt
• 1 portion fruit compote, topped with 2 tbsp natural bioyogurt or soya yogurt and 1 dsp linseeds

MORNING/AFTERNOON SNACKS

• Handful of shelled walnuts or brazil nuts
• 1 portion citrus fruit
• 1 small tub natural bioyogurt
• Avocado sauce with crudites - eg, carrot and celery sticks
• 1 small banana
• 1 wholewheat low-salt rice cake

LIGHT MEALS - COLD

• Medium portion cold wholewheat pasta shapes mixed with diced cherry tomatoes, spring onions, sun-dried tomatoes and rocket, dressed in olive oil, lemon juice and seasoning
• Salad of small tuna steak, grilled and sliced, with diced cucumber, tomato, watercress and red onion, dressed in an olive oil and balsamic vinegar dressing. Serve with 1 small slice wholewheat or rye bread
• Salad of 1 small, ripe avocado, peeled, stoned and sliced, with 1 small dressed crab and mixed salad leaves, drizzled with an olive oil and lime juice dressing
• Mixed salad leaves with 1 tbsp chopped hazelnuts and 1 tbsp sunflower seeds, plus 5 dried apricots, chopped, drizzled with an olive or hazelnut oil and white wine vinegar dressing
• 4-5 vine-ripened tomatoes, halved and grilled, served on one medium slice wholewheat or rye toast, drizzled with a little extra virgin olive oil and topped with basil leaves and seasoning
• 1 portion tabbouleh, served on a green salad
• 4 tbsp cooked and cooled brown rice, mixed with chopped tomato, spring onion and celery and topped with 1 chopped hard-boiled egg; drizzle with a little olive oil vinaigrette

LIGHT MEALS - HOT

• 1 medium salmon steak, grilled, served with 1 portion avocado sauce and a large mixed leaf and cucumber salad
• 1 small, lean fillet steak, grilled or griddled and served with a stir-fry of 1 large red pepper and 1 medium red onion in a little groundnut oil
• 1 medium skinless chicken breast fillet, sliced and sauteed in 1 dsp organic peanut butter and a little olive oil. Just before serving, stir in a good portion of baby spinach leaves and sprinkle with pine nuts. Serve with a tomato and onion salad
• Selection of winter vegetables - eg, butternut squash, courgettes, carrots, onion - brushed with olive oil and baked in the oven with a few cloves of garlic until soft and golden. Serve with a small portion of wholewheat noodles and drizzle with a little balsamic vinegar
• 1 medium orange-fleshed sweet potato, cleaned, pricked and baked for 45 minutes or until tender, served with small portion cooked brown rice and a large mixed leaf salad dressed I with olive oil vinaigrette