Answer:

DAY1

Breakfast

Steel cut oats with ground flaxseed, Greek yoghurt, papaya & blueberries

Morning snack

Handful brazil nuts

Lunch

Cooked brown rice, chickpeas, corn kernels, finely sliced kale, cherry tomatoes dressed in extra virgin olive oil and lemon juice.

Afternoon Snack

Wholegrain cracker + avocado

Dinner

Pan-fried salmon fillet with stir fry Asian vegetables with ginger, garlic & chilli + a side of kimchi

Supper

Warm cup of milk + ground cinnamon, turmeric and ginger + Manuka honey

DAY 2

Salmon makes a quick and healthy dinner.

Breakfast

Wholegrain sourdough toast with boiled eggs + avocado

Morning snack

Greek yoghurt + kiwi fruit

Lunch

Left-over salmon fillet with stir fry Asian greens, kimchi + cooked brown rice

Afternoon Snack

Chopped raw carrot with hummus

Dinner

Chunky mixed vegetable soup in bone broth + shredded cooked chicken + a grating of parmesan

Supper

Square of very dark chocolate + green tea

DAY 3

Get into the habit of snacking on almonds.

Breakfast

Bircher muesli: soak overnight steel cut oats and milk, then serve with orange zest, a squeeze of fresh orange juice, Greek yoghurt, cinnamon, cardamom and berries

Morning snack

Handful mixed raw nuts

Lunch

Left over chunky vegetable and chicken soup + wholegrain sourdough toast

Afternoon Snack

Small pear + chunk of hard cheese

Dinner

Cooked quinoa mixed with lentils, grated and finely chopped vegetables, toasted seeds + dressed in tahini, lemon juice and extra virgin olive oil

Supper

Frozen cherries

DAY 4

Fruit and yoghurt is a smart combo.

Breakfast

Green omelette with grated zucchini, baby spinach, green peas and cheese

Morning snack

Slices of papaya with a spritz of lime juice

Lunch

Left-over quinoa, lentil, vegetable and seed mix + small tin good quality tuna in olive oil

Afternoon Snack

Greek yoghurt + Manuka honey + a few crushed nuts

Dinner

Thai beef salad

Supper

A fresh date + green tea

DAY 5

Try a smoothie for breakfast.

Breakfast

Smoothie: milk, Greek yoghurt, berries, papaya + avocado + ground flaxseed

Morning snack

Red capsicum + hummus

Lunch

Left over Thai beef salad + cooked brown rice

Afternoon Snack

Wholegrain crackers + natural peanut butteR

Dinner

Mexican stuffed sweet potato with black beans topped with melted cheese and guacamole

Supper

Green tea + mandarin

DAY 6

Mushrooms make a healthy breakfast side.

Breakfast

Mixed sauté mushrooms on seeded sourdough with 2 poached eggs + crumbled feta

Morning snack

Small apple slices smeared with natural peanut butter or almond spread

Lunch

Brown rice sushi with salmon/ tuna and avocado + seaweed salad + edamame beans + pickled ginger

Afternoon Snack

Wholegrain cracker + cheese

Dinner

Dinner out: entrée of oysters, then grilled white fish, leaf salad and sides of broccoli and asparagus with olive oil

Supper

Share a dessert, if you wish

DAY 7

Porridge is filling, nutritious and a great option for breakfast.

Brunch

Porridge with cinnamon, poached apple + crushed nuts

Afternoon Snack

Nibble platter: chopped raw vegetable sticks, hummus, cheese, dried fruits, wholegrain crackers

Dinner

Roast grass-fed lamb + roast sweet potato, pumpkin, cauliflower, brussel sprouts, zucchini, carrot and onion

Supper

Dark chocolate dipped strawberries

Explanation:

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