MEAL PLANS - WEEK THREE

DAY ONE

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

It’s also a good idea to have a jar of salad dressing ready in the fridge to put on salads. Try combining olive oil with lemon juice or cider vinegar and a dash of tamari, chopped ginger or whole grain mustard.

7:30 - One glass of warm water. One fennel tea

7:45 - Brisk 20-minute walk

8:15 - One pear

8:45 - Quinoa porridge. Cook 1 cup of quinoa in 1 cup of rice milk and 1-2 cups of water and a teaspoon of cinnamon with the lid on until all the liquid is absorbed. Stir in some hulled hemp seeds once served. Serves 2

10:30 - One small handful of goji berries

12:00 - Brisk 20-minute walk

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

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

6:00 - Brisk 20-minute walk

6:30 - Salmon with stir fried vegetables

9:00 - A small pot of natural soya yoghurt

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

Soak some prunes for tomorrow’s breakfast

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Soak some red split lentils for later if you want your lentils to cook more quickly

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

7:45 - Brisk 20-minute walk

8:15 - A few soaked prunes

8:45 - Porridge. Cook oat flakes and oat bran with oat milk or water with 1 teaspoon of cinnamon. Sprinkle on ground seeds once served

10:15 - A small handful of almonds

12:00 - Brisk 20-minute walk

12:30 - Chickpea and mint soup (made yesterday) with grated carrot salad

Mid pm - Spicy bean dip (made yesterday) with vegetable crudités

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

6:30 - Lentil and millet bake with roast vegetables. Make enough bake for tomorrow and save a few roast veggies for later

9:00 - A few leftover roasted vegetables

Soak some figs for tomorrow

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7:30 - One glass of warm water. One rosehip tea

7:45 - Brisk 20-minute walk

8:15 - Soaked figs

8:45 - Millet and coconut porridge. Cook half a cup of millet and ½ teaspoon of cinnamon in 2-3 cups of water. Add some natural soya yoghurt once served

10:15 - An apple

12:00 - Brisk 20-minute walk

12:30 - Lentil and millet bake (made yesterday) with green salad

Mid pm - A few freshly shelled walnuts

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

6:30 - Rice and beans with crunchy kale. Cook extra rice for breakfast

9:00 - An avocado

Put some red split lentils to soak for tomorrow’s lunch

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

7:30 - Brisk 30-minute walk

8:15 - One apple

8:45 - Rice porridge. Cook the leftover rice from yesterday in extra water until all the water is absorbed. Add some mixed seeds once served

10:15 - Vegetable sticks with almond dip. To make the dip just mix almond nut butter with lemon juice, water and tamari until you have the desired consistency. Make enough for tomorrow

12:00 - Brisk 20-minute walk

12:30 - Lentil and sweet potato soup with carrot slaw. Make plenty of soup for tomorrow too

Mid pm - A handful of goji berries

6:00 - Brisk 20-minute walk

6:30 - Mackerel with pine nuts and parsley

9:00 - A few hazlenuts

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

7:45 - Brisk 20-minute walk

8:15 - Three plums

8:45 - Buckwheat porridge. Heat up some buckwheat with 2-3 times the amount of water and ½ teaspoon of ginger. Stir in some miso towards the end of cooking

10:15 - Lentil and sweet potato soup (made yesterday)

12:00 - Brisk 20-minute walk

12:30 - Lentil and sweet potato soup (made yesterday) with watercress salad

Mid pm - Vegetable sticks with almond dip (made yesterday)

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

6:30 - Roasted mackerel with steamed vegetables

9:00 - One small pot of natural soya yoghurt

Soak some oat flakes and nuts for tomorrow morning

Soak some aduki beans for tomorrow evening

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

7:45 - Brisk 30-minute walk

8:15 - One apple

8:45 - Soaked oat flakes and nuts

10:30 - Make a carrot, beetroot and celery juice

12:00 - Brisk 30-minute walk

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

Mid pm - Hummous with vegetable crudités

6:00 - Brisk 20-minute walk

6:30 - Red dragon pie with green salad. Make enough pie for tomorrow

9:00 - One pear

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Soak some almonds for later

7:45 - One glass of warm water with lemon juice. One dandelion coffee

8:00 - Brisk 30-minute walk

8:30 - A handful of goji berries

9:00 - Quinoa porridge. Cook two-thirds of a cup of quinoa in 1 cup of rice milk and 1-2 cups of water and a teaspoon of cinnamon with the lid on until all the liquid is absorbed. Serves 2

10:15 - Make a vegetable juice out of carrots, spinach, watercress and parsley. Add a squirt of liquid nutrient shot

12:00 - Brisk 30-minute walk

12:30 - Red dragon pie (made yesterday) with grated vegetable salad

Mid pm - Carrot and almond loaf (made yesterday)

6:00 - Dance for 15 minutes to loud music. Stretch for 10 minutes

6:30 - Roast tempeh and vegetables with green salad

9:00 - A 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