1 Day Food Plan

Posted Mon, 14th Mar 2016

 

 

Here is an Idea of a typical days good eating. 

 

Changing your eating habits to cleaner, whole foods can not only help you get in great shape, but also leave you with more energy, brighter skin and even help you sleep better! Here is a free 1 day sample of our food plan.


Aim for 3 litres of water throughout the day.


Breakfast: 2 Poached eggs with Smoked salmon and spinach.

2 medium eggs

1 wholemeal bagel

1/2 tspn coconut oil  

50g baby spinach leaves, trimmed if necessary

Pinch of freshly ground black pepper and salt

2 slices of smoked salmon (about 75g/2oz)


Half fill a medium non-stick saucepan with water, and bring to the boil. Place the eggs, still in their shells, into the boiling water for precisely 20 seconds. Remove them carefully with a slotted spoon and turn the heat down so the water is simmering gently. Crack the eggs gently into the water, let them drop to the bottom of the pan and cook for 3 minutes. While the eggs are cooking, melt the butter in a non-stick pan over a medium heat. Add the spinach and sprinkle of salt and freshly ground black pepper. Cook the spinach for 1-2 minutes, stirring until the leaves are wilted.


Mid-morning snack: 10-15 Almonds


Lunch: Tikka Chicken Kebabs

Seasoning for Chicken: This can be used at least 4 times. For a change use any white fish 1 cup fresh yoghurt (should not be sour)

1 bunch of finely chopped fresh coriander leaves

1 inch ginger

3 cloves garlic

3-4 tsps garam masala

2 red chillies

Half a lemon juiced

1 large onion diced

1 tsp curry powder

1 wholemeal Pitta bread toasted

1 breast of chicken or a fillet of white fish cut into 1” chunks


Dice all the fresh ingredients and add to a bowl (this is quickest in a food processor) then mix in the spices and yogurt. Add the chicken chunks into the bowl and marinade for as long as possible (ideally overnight). Place the chunks of chicken on skewers and either grill or BBQ until cooked though constantly turning.

Serve in or on the Pitta with a mixed salad


Afternoon snack: carrot sticks with almond butter dip


Dinner: Almond encrusted fish with mushy peas

2 white fish fillets

1/2 cup of ground almonds

1 egg

1 tbsp of arrowroot powder

1 tspn of garlic powder

1/2 tsp of coriander

Salt and pepper to taste

Coconut oil


For the mushy peas:

1 knob butter

4 handfuls of peas

1 small handful of fresh mint chopped finely

Squeeze of a lemon and some wedges to serve.

Black pepper (ground)


Heat the oil in a large pan. In a medium bowl beat the eggs and add arrowroot, coriander, garlic powder, salt and pepper. Pour the ground almonds in a separate plate. Dry fish with a paper towel. Dip it in the egg mixture. Set on top of the almonds and turn, making sure to coat all sides. Pan fry on both sides until golden brown and the fish flakes easily

To make your mushy peas, put the butter in a pan with the peas and the chopped mint. Put a lid on top and simmer for about 10 minutes. Add a squeeze of lemon juice and season with salt and pepper. You can either mush the peas up in a food processor, or you can mash them by hand until they are stodgy, thick and perfect for dipping your fish into. Keep them warm while you cook your fish.

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