The food portions in this plan amount to just under 2000 calories. So this may need to be altered up or down depending on your needs and/or health goals. It clearly doesn’t cater for all diet preferences, so is based on the assumption all foods can be consumed in the diet.
On waking
Squeeze the juice of half a lemon into boiled water and enjoy when cooled.
Have a glass of water.
Breakfast
Combine 100g whole plain Greek yogurt, 100g blueberries, 70g (no added sugar) museli, 1 tablespoon of raisins and 1 tablespoon of chia seeds.
Snack 1
One small palmful of whole unsalted almonds (about 20g) and one whole orange.
Have a glass of water.
Lunch
Combine 40g of baby spinach leaves, 6 cherry tomatoes, 1 teaspoon of sesame seeds, a grilled skinless chicken breast (about 125g) and 30g Emmental cheese. Add 1 tablespoon of houmous as a dressing.
Have a glass of water.
Activity
Go for a 20 to 30 minute walk. Or perform some gentle stretches.
Have a glass of water.
Snack 2
One apple and one boiled egg.
Have a glass of water.
Activity
Find 5-10 minutes just to rest quietly and focus on relaxed breathing.
Dinner
4 new potatoes, 1 average-sized salmon fillet, 80g courgette, 2 carrots and 70g green beans.
Have a glass of water.
Snack 3
90g Greek plain yogurt, 1 tablespoon sunflower seeds, 80g raspberries and 1 satsuma combined.
Have a glass of water.
Activity
Do something you enjoy and start to think about winding down for bed.
