MEAL PLANS - WEEK SEVEN

DAY ONE

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

7:30 - Brisk 20-minute walk

8:00 - One apple

8:30 - Porridge made with oat flakes. Stir in some ground seeds once served (eg flax, sesame, pumpkin or sunflower)

10:15 - Butter bean spread with carrot sticks. Make enough spread for later and tomorrow

12:00 - Brisk 20-minute walk

12:30 - Carrot and almond soup with bean salad and nori flakes. Make enough soup for tomorrow

Mid pm - A handful of goji berries

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

6:30 - Roasted mackerel with steamed vegetables

9:00 - Two oat cakes with butter bean spread

Put some prunes and oat flakes in soak for tomorrow. Add ½ teaspoon of cinnamon to the oat flakes for extra flavour and benefits

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

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

7:30 - Brisk 20-minute walk

8:15 - Soaked prunes

8:45 - Soaked oat flakes

10:30 - One pear

12:00 - Brisk 20-minute walk

12:30 - Carrot and almond soup (made yesterday) with grated vegetables and seeds salad. To make the salad, grate some beetroots, carrots and celeriac and anything else you fancy. Stir in hemp seeds, chopped herbs and a herby salad dressing

Mid pm - Butter bean spread (made yesterday) with celery sticks

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

6:30 - Nut roast with roasted vegetables. Make enough nut roast for tomorrow

9:00 - One apple

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

7:30 - Brisk 20-minute walk

8:15 - One pear

8:45 - Buckwheat porridge. Cook half a cup of buckwheat per person in twice the amount of water. Stir in some natural soya yoghurt after serving

10:15 - A few pumpkin seeds

12:00 - Brisk 20-minute walk

12:30 - Nut roast (made yesterday) with green salad

Mid pm - One cup of miso soup

6:00 - Dance for 20 minutes to loud music

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

9:00 - One small avocado

Put some apricots in soak for breakfast and some aduki beans in soak for dinner tomorrow

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

7:30 - Brisk 30-minute walk

8:15 - Soaked apricots

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

10:15 - One pear

12:00 - Brisk 20-minute walk

12:30 - Lentil dahl (made yesterday) with carrot slaw

Mid pm - Toasted nori strips with a handful of hemp seeds

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

6:30 - Aduki bean stew with millet mash. Make enough millet for tomorrow’s breakfast and enough stew for tomorrow’s lunch

9:00 - A few Brazil nuts

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

7:30 - Brisk 20-minute walk

8:00 - One pear

8:30 - Millet porridge. Reheat last night’s millet with extra water or rice milk. Stir in some natural soya yoghurt once served

10:15 - One cup of miso soup

12:00 - Brisk 20-minute walk

12:30 - Aduki bean stew (made yesterday) with watercress salad

Mid pm - Radishes with almonds

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

6:30 - Quinoa with sprouted chickpeas, crunchy kale and tahini sauce. Make enough quinoa for tomorrow

9:00 - A small handful of pumpkin seeds

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Put a cup of red split lentils in soak for tonight

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

7:30 - Brisk 30-minute walk

8:30 - One pear

9:00 - Re-heat last night’s quinoa in extra water and a tablespoon of creamed coconut or grated fresh coconut

10:30 - Juice of two carrots, two celery stalks, one beetroot and a piece of root ginger

12:00 - Brisk 30-minute walk

12:30 - Sardine salad. Combine one tin of sardines with lettuce, radishes, watercress, rocket and fresh herbs with a dressing of olive oil and lemon juice

Mid pm - A handful of hulled hemp seeds

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

6:30 - Lentil chestnut burgers and steamed vegetables with tamari and ginger gravy. Make enough burgers for tomorrow

9:00 - One apple

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

7:30 - Brisk 30-minute walk

8:00 - A piece of fruit. Use whatever you have

8:30 - Millet porridge. Cook half a cup of millet in 1-2 cups of water and a teaspoon of cinnamon with the lid on until all the liquid is absorbed. Sprinkle with ground flax seeds

10:15 - Some hazelnuts with celery sticks

12:00 - Brisk 30-minute walk

12:30 - Burgers (made yesterday) with celeriac and carrot salad

Mid pm - Sprouted chickpeas

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

6:30 - Stir fried mung bean sprouts with vegetables and brown rice

9:00 - A few Brazil nuts

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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