MEAL PLANS - WEEK TEN

DAY ONE

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

7:30 - Brisk 30-minute walk

8:15 - One pear

8:45 - Porridge made with water or oat milk. Sprinkle with a mixture of ground seeds (flax, hemp, sunflower, sesame and pumpkin)

10:15 - Apple, celery and carrot juice. Made from the juice of 2 apples, 2 carrots and 2 stalks of celery

12:00 - Brisk 20-minute walk

12:30 - Carrot and almond soup with avocado salad. Make enough soup for tomorrow

Mid pm - Butter bean spread with carrot sticks. Make enough spread for tomorrow

6:00 - Brisk 20-minute walk

6:30 - Halibut fillet with steamed vegetables and barbecue relish

9:00 - Steamed hazelnuts

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

7:30 - Brisk 30-minute walk

8:15 - One apple

8:45 - Buckwheat porridge. Cook buckwheat groats in water with some grated ginger. Stir in 1 tsp of miso paste towards the end of cooking

10:30 - Butter bean spread (make yesterday) with vegetable sticks

12:00 - Brisk 20-minute walk

12:30 - Carrot and almond soup (make yesterday) with grated vegetable salad

Mid pm - Handful of pumpkin seeds and a carrot

6:00 - Dance for 20 minutes to whatever gets you going

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

9:00 - A small pot of natural soya yoghurt

Soak some chickpeas overnight for sprouting. Soak some dried apricots for breakfast

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Soak some almonds for the evening

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

7:30 - Brisk 30-minute walk

8:15 - One bowl of soaked apricots

8:45 - Reheat the leftover quinoa from last night in extra water or rice milk until the liquid is absorbed. Serve and stir in some natural soya yoghurt

10:15 - Hummous with vegetable crudités. Make enough hummous for tomorrow

12:00 - Brisk 20-minute walk

12:30 - Lentil dahl (made yesterday) with carrot and pumpkin seed salad

Mid pm - A handful of goji berries

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

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

9:00 - One apple

Toast some nori sheets and cut into strips for tomorrow’s snack. Soak some prunes for tomorrow morning

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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 bowl of soaked prunes

8:45 - Millet coconut porridge. Re-cook last night’s millet in water. Add some creamed or grated coconut towards the end of cooking

10:15 - Toasted nori strips with carrot sticks

12:00 - Brisk 20-minute walk

12:30 - Aduki bean stew from last night with green salad

Mid pm - Hummous (made yesterday) with oat cakes

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

6:30 - Roast tempeh and vegetables with tahini sauce. Make enough tahini sauce for tomorrow

9:00 - One baby avocado

Soak some rye flakes for tomorrow’s breakfast and Brazil nuts for snack

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

7:30 - Brisk 20-minute walk

8:00 - One pear

8:30 - Soaked rye flakes with rice milk and hazlenuts

10:15 - Radishes with soaked Brazil nuts

12:00 - Brisk 30-minute walk

12:30 - Sesame rice balls with sprout salad and tahini sauce (made yesterday). Make enough spinach balls for tomorrow

Mid pm - Tahini sauce with vegetable crudités

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

6:30 - Quinoa, sprouted chickpeas and baked squash with tahini sauce

9:00 - A few hulled hemp seeds and a stick of celery

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Soak some pumpkin and sunflower seeds for later

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

7:30 - Brisk 45-minute walk

8:30 - Fruit salad. Use whatever fruit you have around

9:00 - Porridge made with oat milk. Stir in some natural soya yoghurt once served

10:30 - Make up your own vegetable juice using whatever you have left over

12:00 - Brisk 30-minute walk

12:30 - Spinach soup with grated vegetable salad. Make enough soup for tomorrow

Mid pm - Sesame rice balls (made yesterday)

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

6:30 - Steamed apple chicken and roast vegetables

9:00 - Soaked sunflower and pumpkin seeds. Rinse and chew well

Soak some dried figs for tomorrow

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

7:30 - Gentle 30-minute walk

8:00 - Soaked figs

9:00 - Buckwheat, lemon and ginger porridge

10:15 - Beetroot, carrot and celery juice. Make with the juice of 1 small beetroot, 3 carrots and 2 stalks of celery

12:00 - Brisk 20-minute walk

12:30 - Spinach soup (made yesterday) with grated vegetable salad

Mid pm - Almond pate with vegetable crudités. Make enough for a couple of days

6:00 - Brisk 20-minute walk then stretch

6:30 - Mackerel with pine nuts and parsley

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