This is a sample weekly eating plan based on my 5-Week Detox Programme. It eliminates sugars, dairy, wheat, white flour products, alcohol and caffeine so that your body can start to work with nature and not against it. If you think you may have an intolerance or allergy to certain food groups, this is the eating plan to try.
You will literally kick-start health improvements and gain the best results in your initial weight loss quest. Any chronic health issues you have will be addressed by getting to the root cause of the condition instead of relying on drugs, which can produce undesirable side effects.
By implementing this detox eating plan, these are the benefits you can expect:
- Reduced body weight and body fat
- More energy and clarity of mind
- Increased colon function improving the digestion and elimination processes
- Reduced health risks associated with diabetes and obesity
- Reduced stress and anxiety
- Improved muscle tone and strength in your joints, tendons and ligaments.
All of the meals and snacks in this sample meal planner are healthy and nutritious. It is advised to combine carbohydrates, protein and healthy fats at every meal or snack if possible. Do not cut out any of the major food groups, i.e. leaving out carbohydrates or healthy fats.
The sample meal planner is a guide only for portion sizes and selected ingredients. Portion sizes can be increased or decreased depending on your calorie requirements. Be inventive with your meals and try to create interesting dishes rather than sticking to the same foodstuffs every day or every week. Variation is good to ensure an intake of all essential vitamins and minerals.
| Day |
Mon |
Tue |
Wed |
Thu |
Fri |
| Breakfast | 1 pear;1 hard boiled egg;1 slice of rye toast with a thin scraping of Goat’s butter | 1 150g pot of low-fat soya yogurt;1 small banana;75g raspberries;1 tsp mixed seeds |
Muesli with Goat’s milk;1 orange | Smoothie (blend 1 150g pot of low-fat soya yogurt & 150g berries (either raspberries, strawberries or blueberries));2 brown rice cakes | 1 grapefruit;1 slice of rye toast with almond butter and 1 sliced banana;1 cup of green tea |
| Snack | 1 snack size pot of houmous;75g carrot sticks | 4 small squares of dark non-dairy chocolate;6-8 mixed nuts;1 cup of green tea | 75g blueberries;1 150g pot of Goat’s yogurt | 1 small banana;6-8 Brazil nuts | 75g raspberries or blueberries;6-8 mixed nuts |
| Lunch | Mixed bean salad; chopped celery; cucumber; red pepper & tomato mixed with 1 tsp of French dressing | 50g Feta cheese;mixed salad leaves;4 cherry tomatoes;½ red pepper;1 tsp mayonnaise;1 tsp mixed seeds;1 health bar |
Homemade vegetable soup | 1 rye muffin with egg mayonnaise (1 hard boiled egg + 1 tsp mayonnaise);mixed salad leaves;1 tomato;1 slice of melon |
Chicken salad (100g cooked chicken,mixed salad leaves, 1 chopped tomato, cucumber, ½ red pepper and 1 tbsp French dressing) |
| Snack | 1 apple;6-8 almonds | 75g sugar snap peas;Mackerel pate | 1 snack size pot of houmous;75g carrot sticks |
75g strawberries;1 150g pot of low-fat soya yogurt | 1 health bar |
| Dinner | Salmon fillet with pesto crust (1 tsp pesto mixed with 1 tsp oat bran) baked at 200ºC for 15 minutes;75g broccoli; 75g carrots (both steamed) | Dahl with 40-50g brown rice;75g of steamed cauliflower |
Chicken breast in a tomato sauce;75g green beans or cabbage (steamed);75g mashed sweet potato | Chilli (either vegetarian option or use organic beef) with 40-50g quinoa | 100g-150g fillet steak (grilled);Sweet potato wedges;75g steamed asparagus |
If you are interested in finding out more information or want to discuss your personal or business situation, please contact me at any of the following. I have devised health and fitness plans exclusively for ladies.
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