MEAL PLANS - WEEK ONE

It’s a good idea to have some pulses sprouting throughout the week for use in salads and stir-fries and as snacks, so get sprouting. Good choices include mung beans, puy lentils, green lentils, brown lentils and chickpeas.

DAY ONE

7:30 - A glass of warm water with lemon juice. A nettle tea

7:45 - Brisk 20-minute walk

8:15 - One pear

8:45 - Quinoa porridge. For two servings, into a saucepan put 1 cup of quinoa, 1 cup of rice milk, 1-2 cups of water and 1 teaspoon of cinnamon then cook on a medium heat with the lid on until all the liquid is absorbed

10:15 - Vegetable juice. Use any veg you like to make your own nice refreshing juice. Add ½ teaspoon of spirulina for extra nutrition

12:00 - Brisk 20-minute walk

12:30 - Chickpea and mint soup with grated carrot salad. Make enough soup for tomorrow

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

6:00 - Dance for 20 minutes to loud music

6:30 - Chestnut roast with steamed vegetables

9:00 - A small handful of almonds

Put some prunes and muesli in soak for tomorrow. Soaking the muesli makes it easier to digest

Soak some chickpeas, alfalfa, mung beans and lentils for sprouting

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

7:45 - Brisk 20-minute walk

8:15 - A bowl of soaked prunes

8:45 - Soaked muesli

10:30 - A small handful of mixed seeds

12:00 - A brisk 20-minute walk

12:30 - Chickpea and mint soup (made yesterday) with nori flakes and a green salad

Mid pm - Bean dip (made yesterday) with vegetable crudités

6:00 - Skip or rebound for 15 minutes, followed by 10 minutes of stretching

6:30 - Sea bass with herbs, pea puree and red cabbage, sesame and spinach stir fry

9:00 - A small pot of soya yoghurt

Put some apricots, nuts and seeds in soak for tomorrow morning

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Put some lentils in soak for later

7:30 - A glass of warm water with lemon juice. A fennel tea

7:45 - Brisk 20-minute walk

8:15 - A bowl of soaked apricots

8:45 - Energy drink. To make, blend soaked and rinsed almonds, hazelnuts and sunflower seeds (use about ½ cup of each) with 1-2 teaspoons of living foods energy powder and ½ teaspoon vanilla essence or cinnamon

10:15 - One pear

12:00 - Brisk 20-minute walk

12:30 - Carrot and almond loaf with watercress salad. Make enough loaf for tomorrow

Mid pm - Roasted chestnuts (make enough for later)

6:00 - Brisk 20-minute walk

6:30 - Lentil dahl with vegetables and brown rice. Make enough dahl for tomorrow’s lunch and enough rice for breakfast

9:00 - Roasted chestnuts

Put some aduki beans in soak for tomorrow

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Put some hazelnuts in soak for later

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

7:30 - Brisk 30-minute walk

8:15 - One apple

8:45 - Re-heat last night’s rice in extra water or rice milk. Add some tahini after serving

10:15 - One pear

12:00 - Brisk 20-minute walk

12:30 - Lentil dahl (made yesterday) with alfalfa sprouts and grated beetroot. Add a dressing of olive oil, cider vinegar and tamari to the sprouts and beetroot

Mid pm - Carrot and almond loaf (made yesterday)

6:00 - Dance for 20 minutes

6:30 - Aduki bean stew with millet mash. Make enough stew for tomorrow’s lunch and enough millet (before you add the cauliflower) for breakfast

9:00 - A few hazelnuts, preferably soaked for a few hours

Soak some figs for tomorrow morning

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7:30 – A glass of warm water with lemon juice. A mint tea

7:45 - Brisk 20-minute walk

8:15 - One pear

8:45 - Millet porridge. Re-heat last night’s millet with extra water or rice milk. Stir in some natural soya yoghurt once served

10:15 – Butter bean spread

12:00 - Brisk 20-minute walk

12:30 - Aduki bean stew (made yesterday) with carrot slaw. Make enough slaw for a snack later

Mid pm - Carrot slaw

6:00 - Skip or rebound for 15 minutes, followed by 10 minutes of stretching

6:30 - Seared salmon with cavolo nero and fennel seeds

9:00 - Two oat cakes with butter bean spread

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Put some red split lentils in soak for later

7:30 - A glass of warm water. A dandelion root coffee

7:45 - Brisk 30-minute walk

8:15 - One pear

8:45 - Porridge. Stir in some ground linseeds and hulled hemp seeds after serving

10:30 - A handful of goji berries

12:00 - Brisk 30-minute walk

12:30 - Creamy broccoli soup with sprout salad. Make enough soup for tomorrow

Mid pm - Celery sticks with butter bean spread (made yesterday)

6:00 - Brisk 20-minute walk

6:30 - Lentil and millet bake with green salad

9:00 - Walnuts, freshly shelled

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7:45 - A glass of warm water. A ginger tea

8:00 - Brisk 30-minute walk

8:30 - Make a fruit salad out of whatever fruits you have

8:45 - Millet porridge. Cook the leftover millet in extra water or rice milk until all the liquid has been absorbed. Stir in hazelnut butter once served

10:15 - Make vegetable juice out of leftover vegetables such as beetroot, carrots, celery and ginger. Add a teaspoon of blue-green algae

12:00 - Brisk 30-minute walk

1:00 - Creamy broccoli soup (made yesterday) with borlotti bean salad

Mid pm - Radishes and sesame seeds

6:00 - Brisk 20-minute walk

6:30 - Roast tempeh and vegetables with tahini sauce

9:00 - One apple

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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