By Judy Davie
For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au
The warming soup 7 day plan
Eating larger meals during the day and serving soup only at night can be a great way to stay warm, feel nourished and shift some extra kilos. There’s an investment of time to make the soups in the first place, but once made they can be portioned into individual servings and frozen.
Monday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of 1/2 lemon
Breakfast: 2 poached eggs on 1 slice of soy and linseed toast with 1 grilled tomato and 3 slices of avocado
1 mug of tea, skim milk, no sugar
1/2 hour after breakfast: 600ml water
Lunch: 1 cup cooked wholemeal pasta with 1 small can tuna, 1 tbs olive oil, 1 tsp capers, garlic and lemon juice served with 1 cup rocket salad with cucumber and tomatoes
1 apple
1/2 hour after lunch: 500ml water
1/2 nack: 1/2 cup berries with 200g tub low fat yoghurt
1/2 hour after snack: 300ml water
Dinner: 1 serve chicken and lentil soup (See recipe)
Tuesday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of 1/2 lemon
Breakfast: 1 small can baked beans in 1 small wholemeal pita bread with 1/4 cup low fat cottage cheese and 1/2 cup cooked English spinach
1 mug of tea, skim milk, no sugar
1/2 hour after breakfast: 600ml water
Lunch: 150g grilled fish served with 1/2 cup basmati rice and 1 cup green salad with vinaigrette
500ml water
Snack: Skimmed milk coffee with 10 almonds and 1 red apple
1/2 hour after snack: 300ml water
Dinner: warming oat and vegetable soup (see recipe)
1 mandarin orange and 2 squares dark chocolate
Wednesday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of 1/2 lemon
Breakfast: 1/2 cup low sugar muesli with 1 kiwi fruit, 1/2 pear and 4 tbs yogurt
Mug of tea, skim milk, no sugar
1/2 hour after breakfast: 600ml water
Lunch: 2 falafel patties in wholemeal lavash bread with 1 tbs hummus, 1 tsp chilli sauce, 1/4 cup tabouleh and extra salad (include lettuce and tomato)
1/2 hour after lunch: 500ml water
Snack: 1 white coffee and 1 apple
1/2 hour after snack: 300ml water
Dinner: 1 serve provincial lamb soup (see recipe)
Thursday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of 1/2 lemon
Breakfast: 1 cup oat porridge with 1/2 cup skimmed milk and stewed apple (made from 1 medium apple, no added sugar) 1 tbs chopped roasted almonds and 1 tsp sunflower seeds
mug of tea, skim milk, no sugar
1/2 hour after breakfast: 600ml water
Lunch: Fillet steak with caper and olive salsa served with green salad and 1/2 cup steamed sweet potato (see recipe)
1 small tub low fat plain yogurt with 2 mandarins
1/2 hour after lunch: 500ml water
Snack: 1 mug drinking chocolate made with skimmed milk
1/2 hour after snack: 300ml water
Dinner: warming oat and vegetable soup
Friday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of 1/2 lemon
Breakfast: 1/2 cup low sugar muesli with 1 small banana and slimmed milk
mug of tea, skim milk, no sugar
1/2 hour after breakfast: 600ml water
Lunch: 1 grain roll with 1 small can red salmon in brine (include bones) with 3 slices of avocado, tomato, tabouleh, capers, lettuce and tomato
1 mug skimmed milk hot chocolate
1/2 hour after lunch: 500ml water Snack: 20 dry roasted almonds, 1 red apple, 30g low fat cottage cheese
1/2 hour after snack: 300ml water
Dinner: Chicken and lentil soup
Saturday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of 1/2 lemon
Breakfast: toasted English muffin with 2 rashers of grilled bacon (fat removed), 3 slices of avocado and 1 grilled tomato
mug of tea, skim milk, no sugar
1/2 hour after breakfast 600ml water
Lunch: stir fry chicken breast with 1 cob of sweetcorn, 1 cup bock choy, 2 shallots and 1 tbs salt reduced soy sauce served on buckwheat noodles (cook 1 bundle)
1/2 hour after lunch: 500ml water
Snack: 1 skimmed cappucino
1/2 hour after snack: 300ml water
Dinner: Provincial lamb soup
1/2 cup frozen raspberries with 4 tbs low fat yoghurt
Sunday
On waking: 300ml water
Before breakfast: 300ml hot water with juice of 1/2 lemon
0Breakfast: Wholemeal pancake with raspberries (no added sugar), chopped almonds and natural low fat yoghurt
1 mug tea
1/2 hour after breakfast: 600ml water
Lunch: Roast lamb with low fat homemade gravy with roast potatoes, pumpkin and steamed brussel sprouts
Baked apple stuffed with dried apricots and 2 tbs low fat natural yoghurt
1/2 hour after lunch 500ml water
Snack: 3 brazil nuts, 1 coffee made with milk
1/2 hour after snack: 300ml water
1Dinner: warming oat and veggie soup
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