If you want your best ever body this summer then it is important that you exercise and eat well. We have compiled a nutritionally-balanced meal plan just for you – one that is healthy, simple to prepare and delicious to eat with the help of celebrity nutritionist, Dr Christy Fergusson.
When you are following the plan you can have two snacks a day, but try to avoid anything that isn’t listed overleaf. Opt for two choices out the Snack Box and enjoy them mid-morning and mid-afternoon each day.
Remember, if you are trying to lose weight then you need to do our workout and follow the programme to the letter and don’t cheat. Try and switch fizzy juices for water and aim to drink around two litres a day.
Unlike diets, our programme is flexible and designed to fit around you. It’s up to you what day you begin, although we suggest Monday. It’s worth noting that research suggests that those who start a healthy eating plan on a Tuesday are most likely to fail…
On the plan you can swap your breakfasts, lunches, and dinners between different days, or you can have the same meal for a couple of days in a row.
Try this easy healthy eating plan alongside our workout for 4 weeks, and you will be well on your way to wow!
- DAY 1 – MONDAY
BREAKFAST – Oat Porridge
Take a half-cup of oats in a pan.
Pour over ½ pint of non-dairy milk such as almond, oat or coconut then heat.
Once cooked, add a cup of berries.
Top with a dessert spoon of mixed ground pumpkin, sesame and sunflower seeds.
LUNCH – Prawn Salad
1 avocado with prawns and mixed green salad dressed with olive oil and balsamic vinegar.
DINNER – Chicken Stir Fry
Chicken breast stir-fried with onion, mushroom, peppers, garlic, ginger, tamari served with rice noodles (brown are preferable).
- DAY 2 – TUESDAY
BREAKFAST – Omelette
Omelette with chopped onion, mushrooms and kale.
LUNCH – Chunky Vegetable Soup
Chop 6 carrots, 2 butternut squash, 2 onions, and 1 leek.
Add chopped veg to
1 litre vegetable stock.
Bring to boil and simmer for 45 minutes.
Then serve with wholemeal bread or gluten-free pitta bread (or, if you prefer smooth soup, blend before serving).
DINNER – Salmon Salad
Grilled salmon fillet with mixed green salad, dressed in lemon, garlic and olive oil. Serve with 1 small baked sweet potato.
- DAY 3 – WEDNESDAY
BREAKFAST – Overnight Oats
Take a half-cup of oats, mixed seeds, 1 grated apple.
Add to the oats and mixed seeds.
Pour over ½ pint of non-dairy milk such as almond, oat or coconut.
Sprinkle a pinch of cinnamon and raisins on top.
Then soak overnight in the fridge.
In the morning, top with a little honey and serve.
LUNCH – Open Salmon Sandwich
2 slices of rye bread topped with smoked salmon and avocado.
DINNER – Stuffed Roast Peppers
2 roast red peppers filled with quinoa, chopped onion, mushrooms, garlic and topped with grated goats cheese. Served with a mixed green salad.
- DAY 4 – THURSDAY
BREAKFAST – Green Smoothie
Chop 1 mango, 1 cucumber and 1 avocado.
Add to a blender with a handful of spinach.
Top with 200ml of fresh apple juice.
Whizz in blender and serve in a glass with or without ice.
LUNCH – Chunky Vegetable Soup
Chunky vegetable soup (you will find the recipe on page 53). Serve with wholemeal or gluten free pitta bread.
DINNER – Trout with Salad
1 fillet of trout with mixed green salad, dressed in lemon, garlic and olive oil. Serve with 1 small baked sweet potato.
- DAY 5 – FRIDAY
BREAKFAST – Poached Eggs on Toast
2 slices of rye toast topped with 2 poached free range eggs and avocado, season with salt and pepper.
LUNCH – Baked Potato
Baked sweet potato topped with shredded cabbage, carrot, onion and 1 tbsp of mayonnaise.
DINNER – Pasta with Vegetables
Spelt or brown rice pasta with broccoli, mushrooms and onions. Dressed with green pesto made from pine nuts, olive oil, lemon juice, avocado and spinach whizzed in a blender.
- DAY 6 – SATURDAY
BREAKFAST – Mixed Berries & Yoghurt
A good handful of fresh mixed berries, top with bio live, goats or coconut yoghurt, oats, raisins, shredded coconut and a drizzle of honey.
LUNCH – Pasta with Vegetables
Leftover pasta from last night’s dinner.
DINNER – Chickpea Salad
Take ½ tin of chickpeas with chopped pepper, onion and mixed salad leaves. Add olive oil, mustard and orange juice and dress.
- DAY 7 – SUNDAY
BREAKFAST – Green Juice
Green juice made with cucumber, lemon, spinach, apple and celery in a juicer.
LUNCH – Chicken Salad Wrap
Wholemeal or gluten free wrap filled with sliced chicken, mixed salad and 1 tbsp of mayonnaise.
DINNER – Tuna Salad
Fresh tuna served with mixed green salad and dressed in olive oil, lemon and seasoned.
Hungry between meals? Have a snack from the list below twice a day:
2 medjool dates stuffed with cashew nut butter
2 oatcakes with hummus or almond butter
1 apple and handful of almonds
1 handful of berries
- Dr Christy’s new book Hot, Healthy Happy: the 21-Day Diet to Eat, Drink and Think Your Way to Self-Love and Skinny Jeans, published by Hay House, is out now (£12.99) . For more information about Dr Christy’s nutritional advice, visit www.thefoodpsychologist.com