MEAL PLANS - WEEK FOUR

DAY ONE

7:15 - One glass of warm water. One fennel tea

7:30 - Brisk 20-minute walk

8:00 - One apple

8:30 - Porridge. Cook half a cup of oat flakes with oat milk or water with 1 teaspoon of cinnamon. Stir in some ground flax seeds and hulled hemp seeds once served

10:15 - Hummous with celery and carrot sticks. Make enough hummous for tomorrow

12:00 - Brisk 20-minute walk

12:30 - Tuscan bean soup with red cabbage and celery salad. Make enough soup for tomorrow

Mid pm - Carrot sticks and hemp seeds

6:00 - Dance for 20 minutes to loud music

6:30 - Baked salmon with steamed vegetables

9:00 - A handful of pumpkin and sunflower seeds

Put some dried apricots in soak for tomorrow. Soak some chickpeas and puy lentils for sprouting

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Put one cup of lentils per person in soak for later

7:15 - One glass of warm water with lemon juice. One nettle tea

7:30 - Brisk 20-minute walk

8:15 - One bowl of soaked apricots

8:45 - Buckwheat porridge. Cook half a cup of buckwheat per person in 2-3 times the amount of water. Stir in some miso paste and grated ginger near the end of cooking

10:30 - A few hazelnuts and carrot sticks

12:00 - Brisk 20-minute walk

12:30 - Tuscan bean soup (made yesterday) with celeriac and carrot salad

Mid pm - Hummous (made yesterday) with radishes

6:00 - Brisk 20-minute walk then 10 minutes of stretching

6:30 - Lentil and millet bake with green salad. Make enough bake for tomorrow

9:00 - A few almonds

Put some oat flakes in soak in oat milk and natural soya yoghurt for the morning

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7:15 - One glass of warm water. One dandelion tea

7:30 - Brisk 20-minute walk

8:15 - One pear

8:.45 - Soaked oats

10:15 - Miso soup with toasted nori strips

12:00 - Brisk 20-minute walk

12:30 - Lentil bake (made yesterday) with watercress salad

Mid pm - Walnuts (buy them in their shells if possible)

6:00 - Skip or rebound for 15 minutes

6:30 - Stir fried puy lentils and quinoa with tahini sauce. Make enough quinoa and tahini sauce for tomorrow

9:00 - Half an avocado

Put some butterbeans in soak for dinner tomorrow. Put some prunes in soak for breakfast

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7:15 - One glass of warm water with lemon juice. One rosehip tea

7:30 - Brisk 30-minute walk

8:15 - One bowl of soaked prunes

8:45 - Quinoa porridge. Cook last night’s quinoa with extra water or rice milk until all the water has been absorbed

10:15 - Sprouted chickpeas

12:00 - Brisk 20-minute walk

12:30 - Broad bean soup with grated carrot salad

Mid pm - A handful of goji berries

6:00 - Brisk 20-minute walk with arms swinging

6:30 - Butterbean stroganoff with millet. Make enough stroganoff for tomorrow. Make enough millet for tomorrow’s breakfast

9:00 - A handful of pumpkin seeds

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7:15 - One glass of warm water. One mint tea

7:30 - Brisk 20-minute walk

8:00 - One apple

8:45 - Millet porridge. Reheat last night’s millet with extra water or rice milk. Add some chopped nuts once served

10:15 - One handful of goji berries

12:00 - Brisk 20-minute walk

12:30 - Butterbean stroganoff (made yesterday) with carrot slaw

Mid pm - Bean dip with vegetable crudités. Make enough dip for tomorrow

6:00 - Brisk 20-minute walk then stretch for 10 minutes

6:30 - Roast seabass with pea puree and steamed kale

9:00 - Two oatcakes with nut butter

Put some nuts and seeds in soak for the energy drink tomorrow

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7:15 - One glass of warm water. One dandelion coffee

7:30 - Brisk 30-minute walk

8:30 - Three apricots

10:30 - Bean dip (made yesterday) with vegetable crudités

12:00 - Brisk 30-minute walk

12:30 - Carrot and almond loaf with tamari and ginger gravy. Make enough loaf for tomorrow

Mid pm - A piece of fruit (whatever you fancy)

6:00 - Brisk 20-minute walk or dance for 20 minutes

6:30 - Chickpea korma with brown rice. Make enough of both for tomorrow

9:00 - A handful of goji berries

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Put some almonds to soak for later

7:30 - One glass of warm water with lemon juice. One ginger tea

7:30 - Brisk 30-minute walk

8:00 - A bowl of fruit salad

8:30 - Rice porridge. Re-heat last night’s rice with extra water or rice milk until all the water has been absorbed. Stir in natural soya yoghurt once served

10:15 - Make a vegetable juice using any left over vegetables you have

12:00 - Brisk 30-minute walk

12:30 - Chickpea korma (made yesterday) with green salad

Mid pm - Carrot and almond loaf (made yesterday)

6:00 - Skip or rebound for 20 minutes then 10 minutes stretching

6:30 - Roast tempeh and vegetables with almond pesto

9:00 - One pear

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© Gillian McKeith 2005

For more meal plans and recipes go to www.drgillianclub.com

Always consult your doctor before embarking on any diet changes