DETOX RECIPES & MEAL PLANNER

DETOX RECIPES & MEAL PLANNER

Breakfasts contents Breakfasts Spinach Omelette 04 Dippy Eggs 05 Courgette Omelette 06 Vegetable Frittata 07 Avocado and Bacon 08 Vegetable and Prawn Stir-Fry 09 Lunches Cucumber and Prawn Sandwich 11 Lemon Salmon 12 Tomato Stack 13 Egg, Prawn and Avocado Salad 14 Vegetable and Egg Fried Rice 15 Sea Bass Special 16 Dinner Lamb and Tomato Casserole 18 Garlic Chicken 19 Beef and Tomato Stew 20 Peppered Mackerel 21 Fish Stew 22 Turkey Stir Fry 23 Meal Planner 24 2 3

Breakfasts Spinach Omelette Dippy Eggs Half bag of spinach 3 eggs 2 eggs Asparagus spears Smoked salmon Beat eggs. Heat oil in a pan and add the beaten eggs once hot. Add in the spinach. If you prefer, you can add the spinach to the beaten eggs first. Leave on the hob for 2-3 minutes and then place in the oven or under the grill for another 2 minutes. Put a pan of water to boil. Once boiled add the eggs for three minutes based on medium sized egg. Add the aspargus spears to the water. Remove the eggs and asparagus. Wrap the smoked salmon around the asparagus and use to dunk in the egg. 4 5

Breakfasts Courgette Omelette Vegetable Frittata 1 courgette 3 eggs Spinach Courgette Broccoli Rocket Tomatoes Kale Cabbage Mushroom Peas Green peppers Cauliflower 7 eggs Beat the eggs. Heat oil in a pan and add the eggs once hot. Add in the sliced courgette. If you prefer, you can add the courgette to the beaten eggs first. Leave on the hob for 2-3 minutes and then place in the oven or under the grill for another 2 minutes. Chop up all veg and place in a hot pan with the coconut oil. Beat all the eggs and leave to one side. Heat through the veg until it starts to go soft. Place all the veg in an oven proof dish and pour the beaten eggs over the top. Gently shake the dish to ensure it is level and even. Place in a pre-heated oven at 180 for 25-30 minutes. This easily feeds four and will keep in the fridge for three days and can be eaten cold with salad for a simple lunch idea. 6 7

Breakfasts Avocado and Bacon Vegetable and Prawn Stir-Fry Avocado Thinly sliced cooked turkey Spinach Courgette Broccoli Rocket Aubergine Squash Tomatoes Kale Cabbage - green and white Celery Mushrooms Peas Green pepper Green beans Purple sprouting broccoli Cauliflower Avocado Prawns Slice the avocado into quarters and wrap the cooked turkey slices around it. Chop all ingredients and add to a hot pan with coconut oil. Ensure chopped quite small. Fry for 2-3 minutes and eat straight away. Can also be eaten cold. 8 9

LUNCHES Cucumber and Prawn Sandwich Cucumber Fresh cooked prawns Spinach Slice the cucumber lengthways and xcoop out the flesh from the cucumber and place the flesh in a seperate bowl. Rinse and drain the prawns and add to the cucumber flesh. Add in the spinach and give it a good mix. Spoon it back into cucumber and place the other half on top to create the sandwich. You can do all kinds of combinations with this! 10 11

LUNCHES Lemon Salmon Tomato Stack Salmon fillets One lemon Beefsteak tomato Cooked roast beef slices Rocket slices Place the salmon fillet on a sheet of foil. Add the zest and juice of one lemon. Wrap up the foil to create a sealed parcel. Place in the oven for 20-25 mins at 180. Can be served with any vegetables of your choice or a salad. Add the juice in the foil as a dressing and can also be eaten cold. Slice the beefsteak tomatoes into four. On the first layer put the roast beef. Add the rocket onto the second layer and the onion on the third. 12 13

LUNCHES Egg, Prawn and Avocado Salad Vegetable and Egg Fried Rice Hard boiled eggs Tomatoes Peas Cauliflower Fresh, cooked prawns Courgette Eggs One avocado White cabbage Cabbage Spinach Mushroom Kale Rocket Squash Watercress Green pepper Roughly chop and mix up the leafy greens. Add in the tomatoes and onion. Cut the eggs into quarters and slice the avocado. Place the salad mixture on a plate and add on the prawns, avocado and egg. Chop up all the vegetables to a similar size. Add to a hot pan with coconut oil and fry until softened. Grate the cauliflower. Beat the eggs. Once the vegetables have started to soften, add the grated cauliflower. Fry for a further 2-3 minutes. Add in the beaten egg and stir vigorously. You can eat this on its on or with any meat or chicken. 14 15

DINNERS Sea Bass Special Sea bass Lean bacon Spinach Rocket Watercress Steam or grill the sea bass. Chop the bacon into small pieces and fry until crisp. Place the spinach, chopped onion, rocket and watercress in a bowl. Add in the drained, cooked bacon pieces and mix well. 16 17

DINNERS Lamb and Tomato Casserole Garlic Chicken Lamb steaks Tomaotes - fresh and tinned Mushrooms Green peppers Chicken breast 1/2 bulb garlic Heat the oil in the pan and add the lamb steaks and onion. Heat through until onion starts to soften and lamb is sealed. Add in the chopped mushrooms and fry for a further 1-2 minutes. Transfer pan contents to a slow cooker. Add in the chopped green pepper and tinned tomatoes. After about an hour add in the chopped fresh tomatoes. This can be left to cook all day. Take half of the garlic and crush in a pestle and mortar and mix with melted coconut oil. Slice the other half of the garlic and cut incisions into the chicken breast (not all the way through) and place the slices of garlic in. Rub the garlic and oil mixture over the garlic breast. Place on a sheet of foil and create a parcel. Place in a pre-heated oven at 180 for 25-30 minutes. 18 19

DINNERS Beef and Tomato Stew Cubed beef Tomatoes - tinned and fresh Courgette Broccoli Aubergine Squash Mushrooms Celery Peppered Mackerel Mackerel fillets Black pepper salt Black and red peppercorns Heat the oil in a pan and add the beef, onions and mushrooms. Remove from pan when onion softened and beef sealed. Add to the slow cooker with all other ingredients. This can be left to cook all day and is lovely served on a bed of leafy greens. Crush the peppercorns in the pestle and mortar. Add in a little melted coconut oil and mix well. Rub this mixture all over the mackerel. Sprinkle with black pepper and onion salt and either fry or bake. 20 21

DINNERS Fish Stew Turkey Stir Fry Prawns Trout Turkey Celery Salmon Haddock Courgettes Mushrooms Lobster - optional s Broccoli Peas Cod Mushrooms Aubergine Green peppers Plaice Fish stock Squash Green beans Halibut Tomatoes Cauliflower Hake Bream Kale Get your fishmonger to debone the fish and cut it into chunks. Keep the bones - you will make your fish stock from this, add 1.5 litres of water to it along with onions. Place all ingredients into a slow cooker and pour over the fish stock. Allow to cook all day, this is so simple but tastes amazing! Serve with a wide range of green vegetables. Chop up all ingredients so they are a similar size. Add in the turkey and fry until sealed on all sides. Add in all other ingredients and cook until cooked, you still want a bit of crunch! Fast food at its finest, takes less than five minutes. 22 23

MEAL PLANNER Meal planner day 1-7 BREAKFAST LUNCH DINNER DRINKS Meal planner day 15-21 BREAKFAST LUNCH DINNER DRINKS Meal planner day 8-14 BREAKFAST LUNCH DINNER DRINKS Meal planner day 22-28 BREAKFAST LUNCH DINNER DRINKS 24 25

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