In the following food plan please note that days are interchangeable but the meals are not. Drink no more than two caffeinated drinks a day and as much still and sparkling water as you like.
Weekly diet plan
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday
Monday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of ½ lemon
Breakfast: ½ cup fruit and oat bran cereal with skimmed milk, ½ cup pawpaw or papaya, ¼ cup blueberries, 100g low fat natural yogurt; mug of tea/coffee (coffee made from ground beans), skim milk, no sugar.
½ hour after breakfast: 600ml water
Lunch: 1 slice pumpernickel bread, 1 small can salmon in brine (drained), 1 medium tomato, 1tsp capers, 2tbs low fat cottage cheese and 1 cup baby spinach leaves. Season with black pepper and lemon juice.
½ hour after lunch: 500ml water
Snack: 6 raw almonds
½ hour after snack: 300ml water
Dinner: 1 small grilled chicken breast, ¼ cup pearl barley (cooked in low salt chicken stock), 1 small corn cob, ¼ cup red capsicum, 1 tsp pumpkin seeds, 1 cup watercress. Cook extra barley to eat on Thursday.
200ml warm skimmed milk sweetened with ½ tsp honey
Tuesday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of ½ lemon
Breakfast: 2 slices toasted grain bread, 2 poached eggs, 1 tomato, 1 medium sized flat mushroom grilled (brushed with ½ tsp olive oil), ½ cup blueberries with 100g fat free natural yogurt; mug of tea/coffee (coffee made from ground beans), skim milk, no sugar.
½ hour after breakfast: 600ml water
Lunch: ½ cup canned lentils, 1 small cooked beetroot, 2tbs chopped walnuts, 30g goats cheese, 1 cup baby spinach leaves seasoned with 1tbs balsamic vinegar and black pepper; 1 skimmed milk latte coffee (no sugar)
½ hour after lunch: 500ml water
Snack: 1 green apple and cup of green tea
½ hour after snack: 300ml water
Dinner: 100g grilled fillet steak (all fat trimmed), 1 cup steamed broccoli, ½ cup dry roasted sweet potato, 1tbs slivered almonds (dry roasted), 1tsp olive oil, ½tsp mustard. Season with black pepper.
2 x 5cm pieces natural licorice
Wednesday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of ½ lemon
Breakfast: ½ cup All Bran fruit n oats, skimmed milk; 1 kiwi fruit, ½ blueberries and 100g fat-free natural yoghurt; mug of tea/coffee (coffee made from ground beans), skim milk, no sugar.
½ hour after breakfast: 600ml water
Lunch: 6 pieces sushi, 1 cup miso soup
½ hour after lunch: 500ml water
Snack: skimmed milk latte; 1 rye grain savoury cracker, ¼ cup low-fat cottage cheese, 4 slices tomato, 8 slices cucumber.
½ hour after snack: 300ml water
Dinner: 120g chicken breast stir fried with 2 shallots, ¼ cup chopped capsicum, 4 asparagus spears, 1 cup bok choy. 100g buckwheat noodles, 1tsp soy sauce, 1tbs lemon juice, 1tbs pepitas, ½ tsp sesame oil and ½ tsp olive oil.
2 small squares dark chocolate
Thursday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of ½ lemon
Breakfast: 2 small wholemeal pancakes (made with skimmed milk) with ½ cup berries (fresh or frozen), 120g fat free natural yoghurt, 2 tsp flaxseeds and a mug of tea with skimmed milk.
½ hour after breakfast: 600ml water
Lunch: 2 slices pumpernickel bread, 2 slices deli turkey breast, 2 tsp cranberry sauce, 1 cup rocket and ½ cup grated carrot, 1 red apple.
½ hour after lunch: 500ml water
Snack: skimmed milk coffee (standard size) and 1 spicy fruit roll biscuit.
½ hour after snack: 300ml water
Dinner: smoked trout with 1 cup steamed green beans, 1 cup English spinach, 1 large roasted tomato, 1tbs horseradish cream and ¼ cup cooked barley.
1 glass red wine
Friday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of ½ lemon
Breakfast: 2 slices toasted grain bread, 2 poached eggs, 1 cup cooked spinach, ½ cup berries with 120g fat-free natural yogurt; mug of tea, skim milk, no sugar.
½ hour after breakfast: 600ml water
Lunch: small can tuna with salad made from 1 cup chopped parsley, 1tbs mint leaves, chopped cucumber, chopped tomato, garlic, 1tsp olive oil, 10 steamed green beans, 5 olives, 1/3 cup soaked burghul and lemon juice.
½ hour after lunch: 500ml water
Snack: 2 tbs mixed sunflower seeds, pepitas and sesame seeds and 4 prunes.
½ hour after snack: 300ml water
Dinner: ¾ cup chili beef and beans (made with canned tomatoes, chili, onion and kidney beans) with 1 cup shredded lettuce and 1 medium sized taco shell.
1 scoop frozen low-fat yogurt, 1 kiwi fruit and ½ chopped green apple
Saturday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of ½ lemon
Breakfast: 2 slices grain bread toasted with 1 small can baked beans, mug of tea, skim milk, no sugar.
½ hour after breakfast 600ml water
Lunch: ¾ cup wholemeal pasta cooked with 1 clove garlic and 1 small red chilli in 1tsp olive oil, 6 cherry tomatoes cut in half, juice of 1 lime, 1 cup wilted rocket leaves and 1tbs grated parmesan cheese.
½ hour after lunch: 500ml water
Snack: skimmed milk coffee and 1 apple.
½ hour after snack: 300ml water
Dinner: Baked salmon served with mixed corn (1 cob), chickpeas, ¼ red capsicum and steamed broccoli.
1 rye crispbread, 1 tbs low fat cottage cheese and 4 dried apricots
Sunday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of ½ lemon
Breakfast: ½ cup low-sugar, untoasted muesli, ½ cup fresh berries and ½ cup grapes, 120g fat-free natural yoghurt; mug tea/coffee with milk.
½ hour after breakfast: 600ml water
Lunch: Multigrain sandwich with sliced chicken, avocado, grated carrot, lettuce and capers.
½ hour after lunch 500ml water
Snack: one skimmed latte and 1 spicy fruit roll biscuit.
0½ hour after snack: 300ml water
Dinner: 3 slices roast lamb (fat trimmed), ½ cup dry baked pumpkin, 2 small boiled potatoes, 1 large sweetcorn, 1tbs mint sauce and ½ cup steamed green beans.
1 glass red wine
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