Day 1


Choose one of the following (all options serve one):

Mixed herb omelette: Whisk 2 large eggs, 2tbsp milk, salt and pepper, then add to a

heated pan with 40g melted butter. As it begins to set, add 2 chopped fresh chives and 1 chopped sprig of parsley.

Kedgeree: 3 tbsp serving, made from brown rice, egg, smoked mackerel and peas.

Blueberry and banana smoothie: Blend together a ripe banana, 120g blueberries and 150ml live yogurt.

Yogurt and fruit mix: 2tbsp live natural yogurt with plenty of fresh raspberries and blueberries, a handful of chopped nuts and seeds, and cinnamon to taste.


Choose one of the following (all options serve one):

Chicken and oatcakes: 3 cooked chicken slices with lettuce, spinach, rocket and watercress salad, half an avocado, cherry tomatoes and oatcakes.

Tabbouleh: Mix 45g cooked quinoa with 4 halved cherry tomatoes, chopped cucumber, lemon juice, chopped coriander, mint and parsley, salt and pepper.

Baked falafel with sweet potato: 4 falafel with grated raw beetroot, carrot and courgette, and a baked sweet potato.

Turkey salad pitta:Mix 85g sliced, cooked turkey, baby leaf spinach, half a sliced red pepper and half a grated carrot with 4tbsp hummus, and stuff into a warm wholemeal pitta bread


Choose one of the following (all serve one, except stuffed red peppers and kidney bean pilau, which serve four):

Thai-spiced chicken with vegetables: Stirfry strips of a chicken breast (or tofu) in  1tsp olive oil, add chopped garlic, ginger and chilli, Thai seven-spice seasoning, bamboo shoots, sliced pepper, sliced courgette, 1sp light soy ssauce and 1tsp apple juice.

Baked fresh mackerel: Stuff mackerel with lime, coriander, ginger and garlic. Serve with steamed greens and beansprouts.

Stuffed red peppers with basil: In 1tbs olive oil, fry a garlic clove, 4 shallots, a stick of celery, 3tbsp walnutrs, 2 peeled tomatoes (all chopped), 50g raisins and 1tbsp lemon juice. Add 140g cooked brown rice, 2tbsp chopped basil, salt and pepper. Stuff into four large, cleaned blanched peppers. Bake at 180C/gas mark 4 for 45 minutes.

Kidney bean pilau: Heat 2tbsp olive oil, add 1 chopped onion and 1 chopped garlic clove and fry until soft. Add 175g brown basmati rice, stir until coated, then add 600ml vegetable stock and boil, stirring. Reduce the heat, cover and simmer for 35mins or until the liquid is absorbed. Fry 1 red pepper, 2 sticks of celery and 1 garlic clove (all chopped) and 225g sliced chestnut murshrooms for 5 mins. Add the rice to the pan, add 425g tinned kidney beans, 3tbsp chopped parsely and 55g cashew nuts. Stir until warmed through and thoroughly combined.


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