October food plan

By Judy Davie

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

A diet plan free of all processed carbs, high in fibre, antioxidant rich vegetables and fruit and protein for satiety, is the perfect start to improved health and weight loss before summer kicks in.

While not a “detox”, this meal plan is free of coffee and caffeinated tea — the only drinks allowed being herbal tea and water. That way you can spend valuable energy (kilojoules) on delicious and nutritionally valuable food instead of wasting it on milky coffees and fruit drinks.

Throughout the day make sure you drink at least two litres of water.

Day one

On rising:

Warm water and lemon

Breakfast:

½ cup blueberries

1 kiwifruit

2 tablespoons rolled oats

1 tablespoon bran

½ cup low -at natural yogurt

½ tablespoon flaxseed

2 teaspoons sunflower seed

Morning snack:

Herbal tea

Lunch

1 cup rocket lettuce

½ small double chicken breast

4 thin slices of Spanish onion

10 capers (rinsed)

¼ cup coriander leaves

1 tablespoon lime juice

1 tablespoon olive oil

1 medium tomato

Afternoon snack

Herbal tea

10 raw almonds

Dinner

1 large flathead fillet

½ cup haricot beans

1 clove garlic

150g steamed broccolini

½ cup low-fat yoghurt

1 tsp sunflower seeds

½ cup rockmelon

Day two

On rising:

Warm water and lemon

Breakfast

Poached eggs with sautéed mushrooms and silverbeet

Morning snack:

Herbal tea

Lunch Pasta salad made with:

1 cup cooked wholemeal pasta

1 small can red salmon

6 cherry tomatoes

½ cup fresh basil leaves

1 clove garlic

½ cup parsley

1 cup green salad

fresh lemon juice

1 tablespoon olive oil

Afternoon snack

Herbal tea

10 raw almonds

Dinner

BBQ Steak with mushroom and chickpea salad

½ cup low-fat yogurt

1 tsp sunflower seeds

½ cup rockmelon

Day three

On rising:

Warm water and lemon

Breakfast:

½ cup blueberries

1 kiwifruit

2 tablespoons rolled oats

1 tablespoon bran

½ cup low fat natural yoghurt

½ tablespoon flaxseed

2 tsp sunflower seed

Morning Snack: Herbal tea

Lunch

Spinach and ricotta frittata

0

Italian green salad

2 medium slices sourdough bread

Afternoon snack

Herbal tea

10 raw almonds

Dinner

3 small lamb chops, grilled

1 tablespoon mint jelly

1

½ cup dry baked sweet potato

1 cup steamed bok choy

1 small steamed carrot

½ tablespoon olive oil

½ cup low-fat yogurt

1 tsp sunflower seeds

½ cup rockmelon

6 medium strawberries

2

Day four

On rising:

Warm water and lemon

Breakfast:

1 cup baked beans (salt reduced)

2 slices wholegrain toast

3 slices avocado

1 small tomato

3

Morning snack:

Herbal tea

Lunch

1 cup rocket lettuce

½ small double chicken breast

4 thin slices of Spanish onion

10 capers (rinsed)

¼ cup coriander leaves

4

1 tablespoon lime juice

1 tablespoon olive oil

½ cup low fat cottage cheese

1 small wholemeal pita bread

5 cherry tomatoes

½ small carrot (grated)

½ tablespoon currants

Afternoon snack

5

Herbal tea

10 raw almonds

Dinner

½ cup low-fat yogurt

1 tsp sunflower seeds

½ cup rockmelon

6 medium strawberries

Day five

6

On rising:

Warm water and lemon

Breakfast:

½ cup blueberries

1 kiwifruit

2 tablespoons rolled oats

1 tablespoon bran

½ cup low-fat natural yogurt

7

½ tablespoon flaxseed

2 teaspoon sunflower seed

Morning snack:

Herbal tea

Lunch

Falafel wrap with humus and tabouleh

Afternoon snack

Herbal tea

8

10 raw almonds

Dinner

1 medium salmon steak grilled

1 cup mixed green salad

3 slices avocado

1 tablespoon oil and vinegar dressing

½ cup low-fat yogurt

1 teaspoon sunflower seeds

9

½ cup rockmelon

6 medium strawberries

Day six

On rising:

Warm water and lemon

Breakfast:

Poached eggs, with sautéed mushrooms and silverbeet

2 slices wholegrain toast

0

Morning snack:

Herbal tea

Lunch

Tuna salad

Afternoon snack

Herbal tea

10 almonds

Dinner

1

Barbecue lamb and mushroom with lemon

1 cup salad with lemon juice

½ cup low-fat yogurt

1 teaspoon sunflower seeds

½ cup rockmelon

Day seven

On rising:

Warm water and lemon

2

Breakfast:

Strawberry and ricotta bruschetta

Morning snack:

Herbal tea

Lunch

Pasta salad made with:

1 cup cooked wholemeal pasta

6 cherry tomatoes

3

10 capers (rinsed)

½ cup fresh basil leaves

1 clove garlic

½ cup parsley

1 cup green salad

fresh lemon juice

1 tablespoon olive oil

1 tablespoon grated parmesan cheese

4

Afternoon snack

Herbal tea

10 raw almonds

Dinner

Baked kingfish with mushrooms

200g broccolini

½ cup sweet potato

½ cup low-fat yogurt

5

1 teaspoon sunflower seeds

½ cup rockmelon

6 medium strawberries

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