MEAL PLANS - WEEK NINE

DAY ONE

Put some almonds in soak for later

7:15 - A glass of warm water. A nettle tea

7:30 - Brisk 20-minute walk

8:15 - One apple

8:45 - Porridge made with 1 teaspoon of cinnamon and water, oat milk or rice milk. Stir in 2 teaspoons of ground flax seeds after serving

10:15 - Black olive tapenade with vegetable crudités. Make enough tapenade for tomorrow

12:00 - Brisk 20-minute walk

12:30 - Fennel and hazelnut soup with grated carrot salad. Make enough soup for tomorrow

Mid pm - A slice of sprouted rye bread

6:00 - Dance for 20 minutes to some loud music

6:30 - Quinoa with sprouted puy lentils and roasted vegetables (try beetroot, squash, carrots and swede). Just cook the quinoa in 2-3 times the amount of water until all the water has been absorbed. Add the sprouted puy lentils and 1 teaspoon of miso at the end of cooking. Serve with roasted vegetables

9:00 - Soaked almonds

Put some prunes to soak in water and some oat flakes to soak for tomorrow’s breakfast

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7:00 - Breathing exercises

7:15 - A glass of warm water with lemon juice. A fennel tea

7:30 - Brisk 30-minute walk

8:15 - One bowl of soaked prunes

8:45 - Soaked oat flakes

10:30 - Black olive tapenade (made yesterday) with celery sticks

12:00 - Brisk 20-minute walk

12:30 - Fennel and hazelnut soup (made yesterday) with watercress salad

Mid pm - A slice of sprouted rye bread

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

6:30 - Halibut fillet with steamed vegetables and tahini salsa. Make enough salsa for the next couple of days

9:00 - A small pot of natural soya yoghurt

Soak some chickpeas overnight for sprouting and some split peas for soup

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7:15 - A glass of warm water. A lemon balm tea

7:30 - Brisk 30-minute walk

8:15 - One apple

8:45 - Millet porridge made with rice or oat milk. Include 1 teaspoon of cinnamon and stir in some hazelnuts after cooking

10:15 - Tahini salsa (made yesterday) with vegetable crudités

12:00 - Brisk 20-minute walk

12:30 - Split pea soup

Mid pm - Oat cakes with bean dip

6:00 - Brisk 20-minute walk or cycle then a 10 minute stretch

6:30 - Savoury loaf with tamari and ginger gravy and green salad. Make enough loaf for tomorrow

9:00 - A baked apple with raisins and cinnamon

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7:15 - A glass of warm water with lemon juice. A dandelion tea

7:30 - Brisk 30-minute walk

8:15 - One pear

8:45 - Buckwheat porridge. Put ½ cup of buckwheat flakes in a bowl. Pour on boiling water. Stir, cover and leave to thicken. Once the water has been absorbed (about 10-15 minutes) stir in some soya yoghurt

10:15 - A handful of goji berries

12:00 - Brisk 20-minute walk

12:30 - Savoury loaf from (made yesterday) with grated vegetable salad

Mid pm - A few brazil nuts

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

6:30 - Chickpea burgers with tahini sauce. Make enough burgers and sauce for tomorrow

9:00 - One apple

Soak some dried apricots for tomorrow morning

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7:15 - A glass of warm water with lemon juice. A fennel tea

7:30 - Brisk 20-minute walk

8:00 - One bowl of soaked apricots

8:30 - Buckwheat, lemon and ginger porridge

10:15 - Sprouted chickpeas

12:00 - Brisk 20-minute walk

12:30 - Chickpea burgers (made yesterday) with red cabbage and celery salad

Mid pm - A handful of hazlenuts

6:00 - Rebound for 20 minutes then stretch for 10 minutes

6:30 - Tempeh and vegetable stir fry with tahini sauce (made yesterday)

9:00 - One baby avocado

Put some pot barley in soak for tomorrow’s breakfast

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7:15 - A glass of warm water. A dandelion root coffee

7:30 - Brisk 45-minute walk

8:30 - One apple

9:00 - Barley porridge. Drain and rinse the barley. Put in a pan with fresh water and simmer for 40 minutes. Turn off the heat and stir in some miso paste. Let it sit for 5 minutes with the lid on

10:30 - Carrot, apple, celery and beetroot juice. Put 3 carrots, 1 apple, 2 stalks of celery and 1 small beetroot through the juicer

12:00 - Brisk 30-minute walk

12:30 - Vegetable, avocado and rocket soup. Make enough soup for tomorrow

Mid pm - Butter bean spread with vegetable crudités. Make enough for spread tomorrow

6:00 - Dance to some loud music for 20 minutes

6:30 - Mushroom stroganoff. Make enough quinoa for tomorrow’s breakfast

9:00 - A handful of pecan nuts

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7:30 - A glass of warm water. A lemon and ginger tea

7:30 - Brisk 30-minute walk

8:00 - One pear

8:30 - Quinoa porridge. Re-heat last night’s quinoa in water or rice milk until all the liquid is absorbed. Sprinkle on ground seeds once cooked

10:15 - Make a vegetable juice using whatever you fancy. Stir in ½ teaspoon spirulina

12:00 - Brisk 30-minute walk

12:30 - Roast chicken breast and roast vegetables

Mid pm - Butter bean spread (made yesterday) with vegetable crudités

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

6:30 - Vegetable soup from yesterday with sprouted pulse salad. Use a combination of sprouted mung beans, alfalfa, chickpeas and lentils. Dress with lemon and flax oil dressing and fresh chopped herbs

9:00 - One small pot of natural soya yoghurt

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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