The food plan
Start every morning with warm water and lemon which is nice and cleansing for the body. You could add grated fresh ginger to add anti-inflammatory properties and soothe aching muscles. Include delicious herbal teas throughout the day. Green tea, lemon and ginger in the morning, peppermint or fennel after dinner, chamomile before bed.
BREAKFAST: ½ cup porridge (gluten-free oats) made in 1 cup water, topped up with almond milk/organic milk. Add 1 tbs mix of chia and flaxseeds, a handful of blueberries and 1 tsp cinnamon
Snack: 2 tbs hummus with 1 raw carrot and 1 celery stick
Lunch: Coconut and butterbean soup - one of our favourites on camp. See recipe for Week 2
Snack: 1 tbs nut butter (almond/cashew) with 2 oatcakes
Dinner: Baked/grilled salmon with ½ plate of steamed green vegetables such as broccoli, asparagus and green beans with ½ cup cooked brown rice
Breakfast: 1 poached egg with grilled tomato. Add 1 slice spelt bread with ½ mashed avocado
Snack: 1 slice fresh pineapple and 1 tbs sunflower seeds
Lunch: Tuna with baked sweet potato - cut sweet potato in half lengthwise, drizzle with olive oil and season. Pop into preheated oven at 180°C for 30-40 minutes. Mix tinned tuna, ½ onion, sliced, 2 tbs chopped coriander ½ red chilli pepper, sliced, juice of half lemon and ½ tbs olive oil together and serve alongside.
Snack: 1 apple with handful nuts
Dinner: Homemade turkey courgette burger and sweet potato wedges served with steamed greens or salad (see Week 3 for recipe)
Breakfast: Oat pancake (serves 2) made with 1 cup oats, 1 egg, and 1tbs milled flaxseeds and 1 cup milk/milk alternative. Serve with berries and sprinkle of cinnamon or smoked salmon
Snack: 1 homemade oat bar (see recipe below)
Lunch: Frittata/omelette with chopped onions, mushroom, tomatoes served with a large green salad such as ½ plate rocket/leaves, ½ sliced red onion, 4 baby cherry tomatoes, ¼ chopped red pepper, squeeze lemon juice and 1 tbs sunflower seeds
Snack: Berries and coconut/natural yoghurt
Dinner: Chicken and veg broth with noodles. Poach chicken breast by adding 1 Kallo stock cube to boiling water, add 1 sliced carrot, ¼ chopped courgette, ½ head of broccoli, parsley and salt and pepper to taste. Cook for 15 mins, add noodles for a further 5 minutes.
Breakfast: Supergreen Smoothie (serves 1)
1 cup kale/spinach, ½ avocado, ¼ cucumber, 1 cup fresh pineapple, 1 tbs milled flaxseeds, 100ml coconut milk, ½ tbs grated ginger, 1 tbs nuts. Blend and serve
Snack: 2 chia balls (of 1 tbs serving size) Use ¼ cup almond butter, 2 tbs raw cacao powder, ¼ cup ground almonds, 2 tbs chia seeds, 1 tbs honey and 3-4 tbs coconut milk to moisten. Roll 1 tbs-sized balls in desiccated coconut
Lunch: Mackerel and chickpea salad - place 100g mackerel fillet, 80g tinned chickpeas,½ grated carrot, 1 tbs pesto, 100g spinach, 1 celery stick, chopped finely (optional), 1 inch cucumber, sliced in a bowl. Add 1 tbs pesto dressing.
Snack: 1 pear and small handful walnuts
Dinner: Turkey curry (see recipe Week 4) - serve with ½ cup cooked brown rice
Breakfast: Yoghurt Berry Crunch - coconut/natural yoghurt with mixed berries, 2 tbs sliced almonds/walnuts and ½ cup soaked oats (or substitute a low sugar, unsweetened granola here)
Snack: 3 figs and 4 walnuts
Lunch: Gluten-free wholegrain BFree wrap with small chicken breast or 4 falafel and a mixed salad of spinach leaves, cherry tomatoes and hummus filling
Snack: 1 sliced tomato, 2 tsp pesto, 2 rye/oat crackers
Dinner: Steamed halibut with 1 cup steamed broccoli - see recipe for Week 2.
Breakfast: Vegetable egg scramble - 2 large eggs scrambled, then add 1 cup chopped, cooked vegetables such as broccoli, peppers and onion. Serve with 2 tbs homemade salsa - chopped tomato, red onion, chopped coriander with a squeeze of lemon.
Snack: 1 Kiwi with 2 brazil nuts
Lunch: Chicken soup - heat 4 cups chicken bone broth or stock, add 3 chopped celery stalks, 2 tbs diced onion, 2 cloves, minced and handful of chopped parsley as well as a pinch of other herbs on hand. Simmer for 15-20 minutes and add shredded, cooked chicken breast for last few minutes to heat through. Spiralise or courgette into noodles and add for last minutes. Garnish with sea salt and pinch of fresh herbs.
Snack: 2 oatcakes with hummus
Dinner: Vegetarian chilli - option to add shredded chopped chicken. Saute a clove of garlic, ½ chopped onion and half a finely chopped red chili in ½ tsp of olive oil. Add a pinch of cumin and 4 small chopped mushrooms and cook for 5 minutes, adding water if it sticks. Add 200g tin chopped tomatoes and 150g kidney beans, stir and simmer for 10 minutes. Pour into a serving dish. Chop 1/5 avocado and coriander and sprinkle on top. Serve with ½ cup of cooked brown rice.
Dessert: Mixed berries and natural/ coconut yoghurt
Breakfast: ½ cup porridge made as Day 1
Snack: Apple spread with ½ tbs nut butter (cashew or almond)
Lunch: Super-food salad - place 100g cooked quinoa (optional, add fillet of grilled salmon), ¼ cooked/raw grated beetroot, 1 tomato, chopped, 1 carrot, grated, ¼ red onion, finely sliced, 1 tbs each chopped coriander and mint, ½ tbs sunflower seeds.
Dressing: ½ garlic clove, minced, 1 tbs Dijon mustard, ¼ cup raw apple cider vinegar, 2 tbs fresh lemon juice, ¼ cup extra-virgin olive oil. Combine in glass mason jar, and shake.
Snack: 1 banana
Dinner: Roast chicken with ½ plate of steamed vegetables such as kale, carrot, cauliflower and baked sweet potato or wedges - cut sweet potato into wedges, rub in ½ tbs olive oil and 1 tsp of spice mix, ie, ground cumin, chili, coriander. Cook on baking tray for 30-40 minutes at 180°C, turning halfway through.
Dessert: Coconut ice-cream (Nobo) along with raw cacao hot chocolate. Heat almond milk/organic milk and, in a cup, mix 1 tsp raw cacao powder with (1-2 tbs) milk to make a paste. Add a little honey and/or cinnamon. Add in the warm milk.
Use 150-200g oats, 2-3 mashed bananas, 1 tbs honey, 50g dried fruit, 2 tbs sunflower seeds, 2 tbs pumpkin seeds, 3 tbs cacao nibs, 2 tbs chia seeds soaked in 6 tbs water for 5 mins. Mix ingredients together. Spread mashed ingredients onto baking tray lined with parchment paper. Cook for 20 mins at 180°C. Makes 8
How to make cheap and easy almond milk
1 cup almonds soaked overnight. Rinse and blend with 4 cups water until smooth and creamy. Strain mixture through a cheese/muslin cloth. Blend again and if you need a little sweetness, add 2 dates or tsp vanilla. Store in fridge for up to 4 days
Sunday Indo Living