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A sample three-day menu on the high-fat diet

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Coconut yoghurt with nuts

Coconut yoghurt with nuts

Avocado, bacon and egg

Avocado, bacon and egg

Creamed spinach with pine nuts

Creamed spinach with pine nuts

Pepper steak and asparagus

Pepper steak and asparagus

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Coconut yoghurt with nuts

Day 1

Breakfast: 1 soft-boiled egg served with 2-3 slices of streaky bacon to dip as soldiers. Serve with half an avocado.

Lunch: Chicken club - alternate slices of 40g chicken breast with 40g sugar-free gammon or bacon and one avocado. Serve on a bed of shredded iceberg lettuce or rocket.

dinner: 100-160g grilled salmon served with 60-70g cauliflower topped with a sauce of 70-80g melted Boursin (full-fat cream cheese) and served with 40g streaky bacon cooked until crispy, and crumbled over the top.

Day 2

Breakfast: 40g mackerel fillet (grilled or pre-cooked) served with half an avocado and 30g Boursin cheese with herbs.

Lunch: Salmon and cream chowder. To make this gently heat 80-100g tinned wild salmon in 60-70ml double cream. Season with salt and pepper. Top with 10g crushed walnuts.

dinner: 140-200g rib-eye steak served with creamed spinach (steam 50g spinach, add 25g cream cheese and 10g pine nuts) or green beans with a sauce of 70-80g melted cream cheese.

Day 3

Breakfast: 50g coconut yoghurt (CO YO is a good brand available in supermarkets) topped with 15g crushed walnuts or macadamia nuts. Add a side of 3-4 slices streaky bacon grilled to be crispy.

Lunch: 80-100g smoked salmon rolled around half a mashed avocado and 60g sliced asparagus. Serve with 25g walnuts.

dinner: 140-200g roast lamb or pan-fried sirloin steak with a pepper sauce (melt 70g Boursin and add lots of freshly ground black pepper). Serve with 60-70g spinach sauteed in 10g butter.

Irish Independent