Diet & Detox

breakfast

• 1 orange; 1 small banana; 1 small handful of almonds
• 1 portion fruit compote, plus 2 tbsp muesli and 1 tbsp natural bioyogurt
• 3 tbsp muesli covered with a little skimmed milk; half a pink grapefruit
• Banana & apricot smoothie
• Fresh fruit salad (eg, apple, melon, orange, grapes, pear), sprinkled with sunflower seeds and topped with 2 tbsp natural bioyogurt
• Small bowl of porridge made with water, topped with 1 tsp runny honey, linseeds, chopped apple and a little skimmed or soya milk

MORNING/AFTERNOON SNACKS

• Hummus (see recipe, page 26) with crudites (eg, celery, red pepper strips, spring onions, carrots)
• Handful of pitted prunes or dried apricots
• Brown rice cake
• Handful of hazelnuts
• One whole raw carrot

LIGHT MEALS - COLD

• 1 portion hummus, with 1 slice wholewheat or dark rye bread drizzled with extra virgin olive oil and served with a large mixed leaf salad, plus 1 tomato
• Salmon and avocado salad: mix 3 tbsp cooked then cooled brown rice with one small poached or microwaved, flaked salmon portion, chopped tomato and spring onion, plus one ripe chopped avocado. Drizzle with lemon juice and extra virgin olive oil
• Lentil and grilled aubergine salad: slice a medium aubergine, brush with olive oil and grill until soft and golden, turning once or twice. Combine with 2-3 tbsp cooked brown lentils, sliced tomato, red onion and parsley and dress with olive oil and balsamic vinegar
• Pear and walnut salad: combine 1 sliced pear with a handful of halved walnuts, wedges of little gem lettuce, rocket leaves and black pepper. Drizzle with walnut oil and white wine vinegar
• Chickpea and orange salad: combine 1 segmented orange with 3 tbsp cooked chickpeas, 2-3 tbsp cooked brown rice, a few chopped dried apricots and some chopped fresh herbs (eg, mint or basil). Drizzle with olive oil, orange juice and black pepper dressing
• Large mixed salad (eg, mixed leaves, tomatoes, beansprouts) tossed with pine nuts, pumpkin seeds and hazelnut or walnut oil dressing

LIGHT MEALS - HOT

• 1 portion lentil & carrot soup (see recipe, page 27), small slice wholegrain bread, 1 orange
• 1 small portion cooked brown rice topped with grilled vegetables (eg, courgette, aubergine, onion) and tomato sauce
• 1 small portion wholewheat spaghetti tossed with extra virgin olive oil, pine nuts, crushed garlic, black pepper, lemon juice and torn basil leaves. Blend sauce ingredients in a blender or with pestle and mortar if desired
• Grilled swordfish steak with mixed sweet peppers, sliced and stir-fried in groundnut oil, topped with fresh basil
• Small tuna steak, grilled and served with tabbouleh (see recipe, page 15), green salad
• Slices of tofu marinated in olive oil and balsamic vinegar and stir-fried with a selection of vegetables (eg, broccoli florets, red pepper, carrot, seaweed, courgette ribbons)