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) Apple Orange Banana Apple Orange Banana Apple Lunch (between 12-1pm) Five Spice Pork, Papaya & Avocado Salad Sweet Potato, Swede & Mushroom Hash Steak with Spicy Greens Chinese Wok Fried With Ginger & Honey Curry Pizza Snack (between 2-4pm) Bites x1 Dinner (between 5-8pm), Papaya & Avocado Salad Sweet Potato, Swede & Mushroom Hash Steak with Spicy Greens Chinese Wok Fried With Ginger & Honey Curry Pizza Qunioa & Beetroot Burgers
Shopping List Fruit Bananas x 9 Strawberries x 2 punnets Limes x 7 Papaya x 1 Apple x 3 Orange x 2 Lemon x 1 Veg Rocket Leaves x 1 bag Avocado x 1 Sweet potato x 500g Swede x 280g Onions x 5 Mushrooms x 250g Spring Onions x 7 Pak Choi x 4 Red Pepper x 3 Raw Beetroot x 3 Flat Mushroom x 1 Meat / Fish Breasts x 8 Sirloin Steak x 2 Streaky bacon x 1 packet Herbs / Spices Garlic Bulbs x 1 Parsley x 1 packet Fresh Ginger x 5cm Red Chilli x 1 Coriander x 1 packet Dried Crushed Chillies x 1 packet/jar Turmeric x 1 packet/jar Cumin x 1 packet/jar Garam Masala x 1 packet/jar Cumin seeds x 1 packet Other Wholegrain Rolled Oats x 1 packet Almond milk x 1 litre Honey x 1 bottle/jar Medjool Dates (pitted) x 1 packet Desiccated coconut x 1 packet Olive Oil x 1 bottle Quinoa x 1 packet Eggs x 6 Sesame Oil x 1 bottle Soy Sauce x 1 bottle Milk x 300ml Tomato Puree x 1 Goats Cheese x 50g Vegetable Stock Cubes Nuts / Seeds Flaked Almonds x 1 packet Almonds x 1 packet Cashews x 1 packet Hazelnuts x 1 packet Ground Almonds x 1 packet Walnuts x 1 packet Sesame Seeds x 1 packet
FRUITY OAT SHAKE 1 cup quartered strawberries 1 sliced banana 1/4 cup flaked almonds 1/2 cup of oats 200ml almond milk 1 teaspoon of honey Cut the banana into small pieces and add all ingredients into a blender. Blend until a smooth(ish) consistency. KEY LIME COCONUT ENERGY BITES INGREDIENTS: 1 cup almonds 1 cup cashews 3 cups Medjool dates*, pitted zest and juice from 6 limes 1 cup unsweetened coconut METHOD: Add the almonds and cashews to the bowl of a food processor. Pulse until nuts are finely chopped (but do not pulse too long, you do not want the nuts to turn into a paste). Add the dates, lime juice and zest. Pulse until the dates are finely chopped and the mixture starts to clump. Shape the mixture into 1 1/2 inch balls. Roll in coconut to coat outside of the balls. Store in an airtight container in the refrigerator.
CHICKEN PAPAYA & AVOCADO SALAD 2 skinless, boneless chicken breasts, weighing about 150g 2 tbsp olive oil 100g peppery green salad leaves, such as rocket 1 large papaya, peeled, deseeded and thickly sliced 1 ripe avocado, peeled, stoned and thickly sliced 25g toasted hazelnuts, halved 2 tbsp red or white quinoa salt and pepper dressing : 2 tbsp lime juice 6 tbsp hazelnut oil salt and pepper 1. place the chicken breasts on a board. With the knife parallel to the board, slice the breast in half horizontally to make four fillets in total. Place the fillets between two sheets of cling film and pound with a rolling pin to a thickness of about 8 mm 2. Heat the oil in a large frying pan. Add the chicken and fry over a medium-high heat for 3-4 minutes on each side, until golden on the outside and no longer pink in the middle. Transfer to a warmed plate and season to taste with salt and pepper. Slice the chicken lengthways into 2cm wide strips. 3. Divide the salad leaves between two plates. Arrange the chicken, papaya and avocado on top. Sprinkle with the toasted hazelnuts and quinoa. 4. To make the dressing, whisk together all the ingredients until smooth and creamy. Pour over the salad and serve immediately.
SWEET POTATO, SWEDE & MUSHROOM HASH 3 tbsp olive oil 500g sweet potato diced 280g swedes, diced 1 onion, chopped 175g streaky bacon, sliced, 250g mushrooms, sliced 4 eggs salt and pepper chopped fresh parsley, to garnish 1. Heat the oil in a large, lidded frying pan over a high heat. Add the yarns and swedes, stir in the oil to coat and season to taste with salt and pepper. Cook, stirring occasionally, for 10-15 minutes, or until the vegetables are just turning golden. 2. Add the onion and bacon, stir well and continue to cook for 5 minutes, until the onion is soft and the bacon is cooked. Stir in the mushrooms, cover and cook for a further 5 minutes. 3. Make four indentations in the mixture and carefully break an egg into each one. Cover the pan and cook for a further 3-4 minutes, or until the egg whites are firm but the yolks are still soft. Garnish with parsley and serve.
STEAK WITH SPICY GREENS 2 sirloin steaks, 2 tbsp olive oil 1 tbsp sesame oil 3 tbsp light soy sauce 2 tsp toasted sesame seeds 1 tsp pepper 2 garlic doves 2-cm piece fresh ginger 1 small red chilli 2 spring onions 400g trimmed Asian greens (such as pak choi) 1 tbsp sesame seeds 1. Season the steaks with 1 tablespoon of the olive oil, the sesame oil, 1 tablespoon of the soy sauce, the toasted sesame seeds and pepper. Preheat a large frying pan over a medium-high heat, add the steaks and cook for 3 minutes on each side for medium-rare. Rest for 5 minutes before serving. 2. Meanwhile, finely chop the garlic, ginger and chilli, and finely slice the spring onions. Return the pan to the heat and add the remaining olive oil, the garlic, ginger, chilli, spring onions and greens and stir-fry until the greens begin to wilt. Add the remaining soy sauce and the sesame seeds, and serve immediately with the sliced steak.
CHINESE WOK FRIED CHICKEN WITH GINGER & HONEY 2 ½ tbsp olive oil 1 x 2.5cm piece of fresh ginger peeled and grated 2 garlic cloves finely sliced 2 chicken breast cut into strips Black pepper 4-6 baby pak choi, halved 1 tbsp honey 2 red peppers deseeded and sliced 4 tbsp chopped coriander, plus extra to garnish 2 tbsp lime juice 60g cashew nuts, plus extra to garnish 5 spring onions, plus extra to garnish In a large non stick wok, heat 1 tbsp of oil over a medium heat and fry the ginger and garlic until lightly golden brown. Tip out of the pan. In the same wok, heat 1 tbsp of olive oil over a medium heat. Season the chicken with black pepper and stir fry for a few minutes on each side until brown. Return the ginger and garlic to the pan, add the remaining olive oil and cook the pak choi for about 4-5 minutes. Add all teh ingredients to the pan, tossing everything together and stir frying for 3-4 minutes until the stir fry is a little golden from the honey. Serve in a bowl with a scattering of spring onion, extra cashew nuts and a few coriander leaves to garnish.
COCONUT CHICKEN CURRY 300ml coconut milk 2 tbsp tomato puree 1 tbsp dried crushed chilli 2 tbsp ground almonds 2 tsp turmeric 2 tsp garam masala 2 tsp cumin 2 chicken breast fillets cut into bite sized pieces 2 onions chopped 2 garlic cloves, crushed and finely chopped 2 tbsp coconut oil 4 tbsp fresh coriander Mic the coconut milk with the tomato puree, chilli, almonds, turmeric, garam masala, cumin and 1 tbsp water. Add the chicken and coat all of the pieces. Cover with ling film and refrigerate for at least an hour. Cook the onions and garlic in one tsp of cocnut oil until soft. Remove the chicken from the marinade, add to the pan with the onion and cook for 2 mins, covered over a low heat. Add the marinade and the remaining oil and cook for 15-20 mins. Stir in the fresh coriander and serve.
CHICKEN PIZZA 2 chicken breasts 1 tube tomato puree 1red pepper, sliced 1 onion sliced 50g goats cheese 8 Walnuts, crushed 1 Oven temperature of 180 degrees, gas mark 6. 2. Butterfly- cut the chicken breasts and flatten out. 3. Thinly cover with tomato puree. 4. Sprinkle peppers and onions over the top. 5. Place on a baking tray in a pre-heated oven for 15-20 minutes. 6- Remove and sprinkle with goats cheese and walnuts. 7 Place back in oven for 5 minutes then serve.
QUINOA & BEETROOT BURGERS 3-4 small raw beetroot, peeled and cut into small cubes 135g quinoa, rinsed 350 ml vegetable stock 1/2 small onion, grated finely grated rind of 1/2 lemon 2 tsp cumin seeds 1/2 tsp salt 1/4 tsp pepper 1 large egg white, lightly beaten oil, for shallow-frying Flat mushroom and peppery green salad leaves, to serve Wasabi Buter: (optional) 1 ½ tsp wasabi powder 3 tsp warm water 70g low salt butter, at room temperature Method 1. Roast the beeetroot in the over for 30 minutes at 180 degrees. Meanwhile, put the quinoa into a saucepan with the stock. Bring to the boil. then cover and simmer over a very low heat for 10 minutes. Remove from the heat, but leave the pan covered for a further 10 minutes to allow the grains to swell. Fluff up with a fork and spread out on a tray to dry. 2. To make the wasabi butter, mix together the wasabi powder and water. Mix with the butter and chill in the refrigerator. 3. Place the beetroot in a food processor and process until smooth. Tip into a bowl and mix with the quinoa, onion, lemon rind, cumin seeds, salt, pepper and egg white. Divide the mixture into eight equal-sized portions and shape into burgers, 15 mm thick, firmly pressing the mixture together. 4. Heat a thin layer of oil in a non-stick frying pan. Add the burgers and mushrooms and fry over a medium-high heat, in batches if necessary, for 2 minutes on each side, turning carefully. Place the burgers on the mushroom and serve with the wasabi butter and if using..