November meal plan

By Judy Davie

For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au

**Are you ready for summer? If not, here’s a great meal plan to help you get in shape and give you the energy to enjoy those long hot summer days.

Make sure you drink two litres of water each day and if you really want to detoxify the system and encourage weight loss, stay away from diet drinks.

This month we introduce you to flaxseed oil, a great source of Omega 3 essential fatty acids. Don’t be put off by the fact oil is high in calories. In moderation it’s a good fat and known as a metabolic spark plug — it will help boost energy, encourage bowel movements, is great for soft skin and silky hair and will help reduce inflammation in the joints.

Start each day with a warm water and lemon drink and make sure you do something physical at least five days out of seven — even if it’s mowing the lawn.

** DAY ONE

On rising

Warm water with lemon

Breakfast

1 cup rockmelon

5 medium strawberries

½ tub low fat natural yoghurt

3 prunes

½ tbs flaxseed oil

4 tablespoons rolled oats

1 black coffee

Morning snack

2 tablespoons hummus

10 carrot sticks

Lunch

Tuna, celery and olive salad

1 slice of sourdough bread

Afternoon snack

20 raw almonds

Dinner

½ chicken breast

Summer salad

1 glass white wine

2 level scoops low fat vanilla ice cream

DAY TWO

On rising

Warm water with lemon

Breakfast

Scrambled eggs with ricotta, tomato and English spinach

Morning snack

1 cup low fat natural yoghurt

½ cup fresh berries

Lunch

1 serve balsamic mushroom chicken and asparagus salad

1 slice sourdough bread

Afternoon snack

Apple

Dinner

1 medium salmon steak

Stir fried Asian greens

¼ cup brown rice

DAY THREE

On rising

Warm water with lemon

Breakfast

1 cup fresh fruit salad

1 cup baked beans (reduced salt)

1 slice wholegrain toast

1 medium tomato

1 mug tea

Morning snack

1 mug tea

Lunch

1 roast beef and horseradish salad sandwich (on grain bread)

Afternoon snack

6 dried apricots

15 raw almonds

Dinner

½ cup sweet potato

1 cup broccoli

1 tablespoon mint jelly

½ tablespoon olive oil

¼ cup peas

3 small lamb chops

1 glass red wine

DAY FOUR

On rising

Warm water with lemon

Breakfast

Bircher muesli

¼ cup blueberries

0

Morning snack

20 raw almonds

Lunch

1 cup miso soup

6 small sushi rolls

½ cup edamame beans (edamame are soy beans and make a delicious high fibre healthy snack — available from Japanese restaurants and Asian stores).

Afternoon snack

1 flat white coffee

1

1 biscotti

Dinner

Green salad with Italian dressing

150g grilled sirloin

½ cup dry baked sweet potato

DAY FIVE

On rising

Warm water with lemon

2

Breakfast

1 wholegrain muffin

2 slices avocado

4 slices tomato

1 mug tea with skimmed milk

Morning snack

1 medium pear

Lunch

3

½ cup rocket

¼ cup grated carrot

½ cup medium capsicum

½ cup mixed beans

1 celery stalk

1 small tin tuna in brine

Flax oil dressing

Afternoon snack

4

20 almonds

5 half dried apricots

Dinner

½ medium chicken breast, grilled

½ cup brown mushrooms

1 small corn on the cob

10 snowpeas (steamed)

1 tablespoon rocket pesto

5

Glass white wine

1 row dark chocolate (70 percent cocoa)

DAY SIX

On rising

Warm water with lemon

Breakfast

2 poached eggs with mushrooms and 1 slice grain bread toast

Morning snack

6

1 skimmed milk latte

20 raw almonds

Lunch

1 chicken and avocado salad sandwich (on grain bread)

Afternoon snack

1 large apple

Dinner

Grilled barramundi

7

Garlic, bean and parsley puree

½ cup broccoli, steamed

1 small zucchini, steamed

1 small carrot, steamed

½ cup low fat natural yoghurt

½ cup sliced strawberries

DAY SEVEN

On rising

8

Warm water with lemon

Breakfast

½ cup natural muesli (no added sugar)

½ cup low fat natural yoghurt

1 tablespoon flaxseed oil

½ cup berries

1 kiwi fruit

Morning snack

9

1 mug tea

Lunch

Tuna and celery salad

1 slice sourdough bread

Afternoon snack

10 walnuts

10 almonds

Dinner

0

Beef patties

½ hamburger roll (wholemeal)

½ cup pasta sauce

Italian salad

1 glass white wine

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