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Download this Article Please note: The portion sizes should be as follows: Nuts/seeds - 50 g Berries - 1/2 cup Vegetables - half a dinner plateful Where milk is suggested, substitute soya or oat milk if intolerant to dairy. Water intake should be at least one litre per day - more on hot days, during physical activity or if working in a warm room. Recipes marked * may be found in my book ... "But I haven't got time to Cook!" 
If ingredients listed are contraindicated for your individual regime, please substitute the nearest permitted food.
Day 1 Breakfast: Blender breakfast* or porridge with berries or chopped pear, a sprinkle of seeds, and milk. Lunch: Apple and tuna salad with 3 oatcakes Dinner: Steamed vegetables with meat or tofu and 70g basmati or brown rice. Snacks: Piece of fruit with pumpkin seeds/2 oatcakes with hummus Drinks: Unlimited water, herbal teas and coffee substitutes (not decaf), plus One glass of diluted juice. Day 2 Breakfast: Tofu smoothie* or Mega Muesli* soaked overnight Lunch: Salmon or cheese sandwich with green salad Dinner: Chicken or meat curry (Curry in a Hurry*) with 70g basmati or brown rice and steamed vegetables Snacks: Apple with sunflower seeds/cottage, or tofu cottage cheese* with berries. Drinks: Unlimited water, green tea, herbal teas, coffee substitutes, plus one Glass of diluted juice. Day 3 Breakfast: Blender breakfast* or yoghurt and fruit Lunch: Beanie Soup* or bean salad with 2 oatcakes and mixed salad Dinner: Pasta with meat or Celery and Almond* sauce. Snacks: Punnet of strawberries/thin slice of rye bread with almond or peanut Butter. Drinks: Unlimited water, green and herbal teas, coffee substitutes and one glass Diluted juice. Day 4 Breakfast: Blender breakfast* or millet porridge with 1/2 cup berries or one chopped piece of fruit. Lunch: 50g basmati or brown rice with Crunchy Peanut Dressing* (or substitute almond butter) and a large green salad. Dinner: Tuna steak with quinoa and rocket and watercress salad Snacks: An apple and 5 almonds/2 oatcakes with peanut or almond butter Drinks: Unlimited water, green and herbal teas, coffee substitutes and one Diluted fruit juice. Day 5 Breakfast: Blender Breakfast* or The Energy Breakfast* Lunch: Nutty Lentil Pate* or Tofu, tuna and anchovy pate* Dinner: Piperade* with 70g kumara and steamed vegetables Snacks: 5 walnuts and an apple/2 oatcakes with hummus Drinks: Unlimited water, green and herbal teas, coffee substitutes, Diluted fruit juice. Day 6: Breakfast: Rice porridge with ground almonds and milk Lunch: Avocado pate salad or smoked salmon/mussels and green salad Dinner: Liver in orange sauce* or Fish casserole*, 70g pasta shells and Steamed vegetables. Drinks: Unlimited water, green and herbal teas, coffee substitutes, diluted Fruit juice. Day 7: Breakfast: Blender breakfast or scrambled egg with one thin slice toast Lunch: Stuffed peppers with green salad Dinner: Traditional Cassoulet*, steamed vegetables, 2 small potatoes. Drinks: Unlimited water, green or herbal teas, coffee substitutes, diluted Fruit juice. Day 7 Breakfast: Smoothie* or Mega Muesli* Lunch: Smoked mackerel, 2 oatcakes and mixed salad Dinner: Monkfish in tomato sauce*, spinach, broccoli and 70g basmati Or brown rice
Drinks: Unlimited water, green or herbal teas, coffee substitutes, diluted Fruit juice.
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