Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Sundae. Sundae. Stuffed Dates. Stuffed Dates. Grilled Chicken. Sesame Crusted Tuna Steaks.

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1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ***important*** fill a 2 litre jug or bottle of water and drink throughout the day. If you want more flavour then you could add fresh lemon juice, lime juice or mint leaves. Breakfast (between 5-9am) Snack (between 10-11) Lunch (between 12-1pm) Left Over Frittata Indian Spiced Fish Cakes Grilled Chicken with Pea Mash Sesame Crusted Tuna Steaks Heuvos Rancheros Hasselback Jacket Potato with Tuna Tortilla Pizzas Snack (between 2-4pm) Dinner (between 5-8pm) Indian Spiced Fish Cakes Grilled Chicken with Pea Mash Sesame Crusted Tuna Steaks Heuvos Rancheros Hasselback Jacket Potato with Tuna Tortilla Pizza Mustard Glazed Pork Scallops

2 Shopping List Fruit Lemon x 1* Bananas x 7* Raspberries x 1 punnet* Strawberries x 1 punnet* s x 6* (any variety) Lime x 2* Mango x 1* Fresh Figs x 2* Veg Rocket Leaves x 1 bag Sweet Potatoes x Red Onion x 1* Frozen Garden Peas x 1 bag Spinach x 1 bag Large tomatoes x 4* Spring Onions x 3* Meat / Fish Pork Escalope x 2* Prosciutto Ham x 1 packet Chicken Breasts x 2* Cod Fillets x 300g * Tuna Steaks x 2* Nuts / Seeds Walnuts x 1 packet Pecan Nuts x 1 packet* Cashew Nuts x 1 packet* Sesame Seeds x 1 packet Flaked Almonds x 1 packet Herbs / Spices Garlic Bulbs x 2 Fresh Coriander x 2 packets Fresh Green Chilli x 2* Fresh Red Chilli x 2* Fresh Ginger x 2 thumb sized pieces* Fresh Chives x 1 packet Fresh Mint x 1 packet Garam Masala x 1 jar Ground Cumin x 1 jar Ground Turmeric x 1 jar Ground Coriander x 1 jar Ground Paprika x 1 jar Ground Nutmeg x 1 jar Ground Thyme x 1 jar Sage leaves Other Organic Honey Sesame Oil Olive Oil Medjool x 14* Coconut Shavings x 1 packet Cashew or Almond butter x 1 jar Quinoa x 1 packet Coconut Milk x 1 can Natural Yoghurt x 1 tub Gluten Free Flour Cider Vinegar x 1 bottle Tamari x 1 bottle (could use soy sauce instead) Fish Sauce x 1 bottle Wholemeal Tortillas x 4* Eggs x 4* Organic Butter x 1 block Tomato Puree x 1 Goats Cheese x 50g* Mustard (english, wholegrain or dijon) x 1 jar Balsamic Vinegar x 1 bottle Chicken Stock Cube x 1* Items marked with * will require double if you re making for 2 people

3 FRUIT CUP SUNDAE Serves 1 Ingredients: 1 ripe banana, peeled Handful mixed berries (strawberries and raspberries are great) 3 unsalted walnuts 5 unsalted cashew nuts 3 unsalted pecans 1 tablespoons honey In a bowl, mash the banana with a fork and set aside. If using strawberries, cut them into 1cm slices and set aside. Place the nuts in a sealed plastic bag and bash with a rolling pin a few times to crush. Transfer to a bowl, add the honey and stir to mix well. In individual glass bowls or cocktail glasses, layer the banana, berries and then nuts STUFFED DATES Serves 1 Ingredients: 2 Medjool, pitted 1 Pecan Nut Pinch of Coconut Shavings Cut a slit in the top of the dates (if there isn t one) and place the Pecan nut inside one of them, and the coconut shavings in the other.

4 APPLE SANDWICH Serves 2 Ingredients: 1 apple, any variety 1 tablespoon Cashew or Almond butter Take the core out of the apple and slice into 4 slices. Spread the nut butter lightly on one side of a slice. Spread another slice of apple with nut butter and the two slices together to make a sandwich. Repeat with the remaining slices and serve. sandwiches will keep, wrapped and refrigerated, for 1 to 2 days. 1/2 of one apple is one snack keep the other half for the next day.

5 INDIAN SPICED FISH CAKES WITH COCONUT QUINOA AND CORIANDER CHUTNEY INGREDIENTS:SERVES 2 Quinoa: 125g quinoa 3 tbsp regular or light coconut milk Sea salt and freshly ground black pepper Coriander Chutney: 1 bunch of fresh coriander (leaves and stalk) 1 garlic doves, roughly chopped 1/2 green chilli, deseeded for less heat if preferred, finely chopped 1cm piece of fresh ginger, peeled 1 tbsp natural yogurt Juice of 1/2 lime Sea salt and freshly ground black pepper Fish Cakes: 1 medium sweet potato, peeled and cut into large bite-sized chunks 300g cod fillets, skin removed 1/2 tbsp garam masala 1/2 tbsp ground coriander 1/2 tbsp turmeric powder 1 tbsp olive oil 1/2 red onion, finely chopped 1 1/2 garlic doves, finely chopped 1/2 red chilli, deseeded for less heat if preferred, finely chopped 75g gluten-freeflour 1/4 tsp paprika Sea salt and freshly ground black pepper

6 Put the quinoa on to cook according to the packet instructions. As the quinoa cooks, blitz all of the coriander chutney ingredients (reserving a small handful of coriander leaves for garnishing) together in a food processor until roughly chopped. Season to taste with salt and pepper, cover and set aside in the fridge to allow the flavours to develop. For the fish cakes, bring a medium pan of water to the boil and cook the sweet potato for minutes until tender. Alternatively, cook for the same time in a steamer. Bring a wide saute pan of water to a gentle simmer and poach the cod fillets for 6-8 minutes until cooked through. Again, these can be cooked in a steamer pan if preferred (you might even fit both in the steamer tray together if you have one large enough). Meanwhile, put the spices into a dry medium frying pan and toast them over a medium heat for a few minutes until they just begin to release their aromas. Add 1 tablespoon of the oil and the onion and cook for 5 minutes until the onion begins to brown but still retains its crunch. Add the garlic, cook for 1 minute more, then remove from the heat. Once cooked, drain the potato and cod, if necessary. Discard any bones from the fish and tip both into a large bowl. Add the spiced onion mixture along with the chilli and some salt and pepper and gently mix everything together well, leaving a bit of texture rather than making it too pureed. I tried this recipe by pulsing it all together in a blender, but then the fish was a little bit too mushy, so this method works much better. Once cool enough to handle, form the fish cakes into eight even-sized patties. These can be made up to a day ahead to this stage and kept covered in the fridge. Once the quinoa is cooked, remove from the heat, drain well and return to the pan. Stir in the coconut milk, season to taste, cover and set aside to keep warm. Toss the flour, paprika and a little salt and pepper together on a plate. Dab one side of each fish cake into the flour to stick, before turning them over to coat the other side. Avoid getting flour up the sides if possible. Heat the remaining tabtespoon of oil in a large frying pan over a medium heat and cook the fish cakes for about 4 minutes on each side until golden brown and piping hot through to the centre. Serve sitting on a bed of the coconut quinoa with the coriander chutney drizzled over the top and a scattering of the remaining coriander. *Put half of the meal aside (in the fridge) for your lunch tomorrow*

7 GRILLED CHICKEN WITH MACHO PEA MASH Serves 2 INGREDIENTS: 1 garlic doves, crushed zest and juice 1 lemon 1 tbsp sesame oil 2 small skinless chicken breasts, cut in half lengthways to make 8 flat pieces 400g frozen garden peas Handful of mint leaves, finely chopped 1/2 red onion, finely chopped 1 red chilli, deseeded and chopped thumb-sized piece ginger, peeled and finely grated 50g natural yogurt Sea salt and black pepper 1. Mix the garlic, two-thirds of the lemon zest and juice, and 1/2 tbsp sesame oil in a large bowl. Add the chicken and mix to coat. Put a large saucepan of water on to boil. Tip in the frozen peas, boil according to instructions on packet. Drain and set aside. 2. Return the pan to the heat with the remaining sesame oil, the onion, chilli and ginger, and cook for 4 mins until just beginning to soften. Tip the peas back into the pan and roughly crush with a potato masher. Turn off the heat and stir in the yogurt, mint and remaining lemon zest and juice, and salt and pepper. Add a splash of water if you need to. 3. Meanwhile, heat a griddle pan over a medium-high heat and cook the chicken for 3-4 mins each side until charred and cooked through. Divide the pea mash between two plates, top with the griddled chicken and serve. **Put half of the meal aside (in the fridge) for your lunch tomorrow**

8 SESAME CRUSTED TUNA STEAKS WITH QUINOA & MANGO SALAD & A GINGER SOY DRESSING Serves 2: Ingredients: Salad: 120g quinoa 75g ripe mango pieces, about 1cm cubed (from 1 small mango) 50g baby spinach leaves, finely sliced Sea salt and freshly ground black pepper Dressing: 2 1/2 tbsp extra virgin olive oil 1 1/2 tbsp apple cider vinegar (or balsamic will also work) 1 tsp tamari 1cm piece of fresh ginger, peeled and very finely chopped Sea salt and freshly ground black pepper Tuna Steak 25g sesame seeds 2 x 200g tuna steaks (about 1.5-2cm thick) 1 tbsp olive oil sea salt and freshly ground black pepper For the dressing: 1 tbsp fish sauce 1/2 large red chilli, deseeded and finely chopped 30ml lime juice 1 garlic clove, finely chopped Put the quinoa on to cook according to the packet instructions. To prepare the salad dressing, simply put the ingredients along with a little salt and pepper in a screw top jar, secure the lid and shake vigorously. Scatter the sesame seeds on a large plate along with a little salt and a fair amount of pepper and then dip the tuna steaks in so that they are evenly coated all over. Divide the oil between two large frying pans over a medium heat. If you only have one large pan, then cook the tuna in two batches rather than squish all four in and stew them! Cook the tuna steaks for around 2-3 minutes per side for a medium-rare finish. If your steaks are thicker than mine, then this will obviously take a little longer. Remove and set aside. Once cooked, rinse the quinoa under cold running water and set aside to cool down completely. Once cooled, toss it in a large serving bowl with the mango and spinach and season to taste. Divide the salad among four serving plates. Place a piece of fish over each salad and then drizzle over the dressing. **Put half of the meal aside (in the fridge) for your lunch tomorrow**

9 HEUVOS RANCHEROS Serves 2 Ingredients: 2 wholemeal tortillas 2 tbsp olive oil 4 ripe tomatoes, cut into cubes 3 spring onions, finely chopped 2 green chillies, deseeded for less heat if preferred, finely chopped 1 garlic clove, finely chopped Good pinch of ground cumin Leaves from 1/2 bunch of fresh coriander, roughly chopped 4 free-range eggs sea salt and freshly ground black pepper Preheat the oven to 200 C (fan 180 C), Gas Mark 6. Wrap the tortillas in a piece of tin foil, sit on a baking sheet and put them in the oven for about 10 minutes or until they are heated through. Meanwhile, heat 1 tablespoon of oil in a large non stick frying pan over a medium-high heat. Add the tomato, spring onion, chilli, garlic, cumin and a little salt and pepper and cook them for about 5 minutes or until the tomato begins to break down. Stir in half of the coriander, remove from the heat and keep warm. Rinse out and dry the pan and put it back on a low medium heat. Add the remaining tablespoon of oil and once nice and hot, crack in the eggs, spaced apart. Cook them gently for about 3-4 minutes until the whites are cooked but the yolks still a little runny. Remove the pan from the heat. Remove the tortillas from the oven and place one on each serving plate. Divide the salsa mix between them, spreading it out with the back of the spoon. Slide two eggs on top of each one, sprinkle with the remaining coriander and serve **Put half of the meal aside (in the fridge) for your lunch tomorrow**

10 HASSELBACK SWEET JACKET POTATO Serves 2: INGREDIENTS 2 medium sweet potatoes 25g/2oz organic butter 1 tsp smoked paprika 4 slices prosciutto ham 4 tbsp natural yoghurt Handful of chives, finely chopped 1/2 garlic clove, minced 1 Heat oven to 200C/180C fan/gas 6. Cut slits into the potato, three-quarters of the way through, at 5mm intervals. Melt the butter with the paprika and brush all over the potatoes, pushing it down into the slits. Place on a nonstick baking tray and bake in the oven for about 1 hr until crispy and golden on the outside and you can easily push a skewer into the potato. 2 When the potatoes are nearly cooked, line a baking tray with baking parchment. Fold each piece of prosciutto back and forth as though making a fan, then place the slices on the tray and bake for mins, on the shelf below the potatoes, until crisp. To make the garlic sauce mix the garlic, chives and yoghurt in a bowl. Remove the sweet potatoes from the oven, spoon over the garlic sauce and top with the crispy prosciutto to serve. **Put half of the meal aside (in the fridge) for your lunch tomorrow**

11 TORTILLA PIZZA Serves 2: Ingredients: 2 wholemeal tortillas 4 tbsp tomato puree 50g goats cheese, sliced thinly 2 figs, sliced thinly Handful rocket leaves Black pepper Pre-heat the oven to 200 degrees. Place the tortillas on the baking tray. Spread 2 tbsp tomato puree evenly on each tortilla. Then place the slices of goats cheese and figs evenly on each pizza. Put the pizzas in the oven for 6-8 minutes (they cook quickly because the base is thin), then remove the pizzas and place the rocket leaves on the pizza then add the black pepper if using. **Put half of the meal aside (in the fridge) for your lunch tomorrow** If you have the time and facilities, you could make them fresh

12 MUSTARD GLAZED PORK SCALLOPS Serves 2: INGREDIENTS: Vegetables: 1 medium sweet potatoes, cut into bite-sized chunks, skin can be left on or taken off 2 large apples, peeled, cored and cut into chunks 15g organic butter Good pinch of nutmeg (optional) Sea salt and freshly ground black pepper Pork: 1 1/2 tbsp of your favourite mustard (Dijon, wholegrain or English mustard) 1 tbsp balsamic vinegar 3 sage leaves, finely chopped 1/2 tsp dried thyme 2 pork escallops 1 tbsp olive oil 50ml chicken stock Sea salt and freshly ground black pepper To serve: Toasted flaked almonds (optional) Bring a large pan of salted water to the boil. Add the sweet potato and cook for 3-4 minutes until the chunks begin to have a little give in them. Then add the apple pieces and continue to boil for 6-7 minutes until both are completely tender. Meanwhile, mix together the mustard, balsamic vinegar, sage, thyme and salt and pepper in a wide, shallow dish. Dip the pork in on both sides to evenly coat in the mixture. Heat the oil in a large frying pan over a medium-high heat and fry the pork escallops for about 2 minutes on each side until cooked through. Once tender, drain the potato and apple well and return to the pan. Add the butter, nutmeg (if using) and salt and pepper to taste and then set these aside to keep warm. Remove the cooked pork escalopes from the pan and add the stock. Reduce the heat and simmer gently for 1-2 minutes to reduce a little and give a flavoursome sauce. Divide the potato and apple among four serving plates along with two pork escalopes each. Drizzle over the sauce, sprinkle over the flaked almonds, if using, and serve at once. **Put half of the meal aside (in the fridge) for your lunch tomorrow**