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
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 biscotti
Dinner
Green salad with Italian dressing
150g grilled sirloin
½ cup dry baked sweet potato
DAY FIVE
On rising
Warm water with lemon
Breakfast
1 wholegrain muffin
2 slices avocado
4 slices tomato
1 mug tea with skimmed milk
Morning snack
1 medium pear
Lunch
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
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
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
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
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
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
1 mug tea
Lunch
Tuna and celery salad
1 slice sourdough bread
Afternoon snack
10 walnuts
10 almonds
Dinner
Beef patties
½ hamburger roll (wholemeal)
½ cup pasta sauce
Italian salad
1 glass white wine
Newsletter conversion description. Get the latest in your inbox.
.jpg?resize=380%2C285)
