The red wine and chocolate diet :: free diet plan

123 woman eating chocolate - The red wine and chocolate diet - healthy eating - diet & wellbeing - allaboutyou.com

This 14-day eating plan is based on the Mediterranean diet, which comprises mainly fruit and vegetables, breads and grains, beans, nuts and seeds. Olive oil replaces all other fats and oils. Low to moderate amounts of dairy products can be eaten daily, while you should have eggs only once or twice a week. Eat fish and poultry about twice a week, and red meat just once or twice a month. Avoid processed food and added sugar. You can have a small glass of good red wine with a meal, plus two squares of 70 per cent cocoa chocolate a day, either in recipes or on its own.

DAY 1
Breakfast: 1 slice of toasted multigrain bread, 1tbsp cranberry and orange compote.
Lunch: 1/2 avocado, 1 small tin tuna, 1tbsp white beans, salad leaves, vinaigrette. 1 kiwi, 1tbsp raspberries.
Dinner: 100g prawns and 20g peanuts stir-fried, 1/2 cup brown rice, 2tbsp steamed pak choi or broccoli.

DAY 2
Breakfast: 3tbsp muesli with skimmed milk, 1 grated apple, handful dried cranberries.
Everyday muesli recipe: Mix 150g oat flakes, 150g barley flakes, 50g pumpkin seeds, 50g sunflower seeds, 60g chopped Brazil nuts, 10 chopped dried figs and 20 chopped prunes. Store in a sealed container in a cool place. Serve with 150ml milk, soya milk or unsweetened apple juice and mix well. Makes 10 servings
Lunch: 1 bowl lentil, spinach and feta salad. 120g natural yoghurt. 1 peach or nectarine.
Dinner: 120g salmon, 1 baked tomato, 2 new potatoes boiled in their skins, 1tbsp green beans.

DAY 3
Breakfast: As Day 2, with small glass cranberry juice.
Lunch: 120g smoked fish and tofu pâté. 1 slice wholemeal bread. Carrot, parsley and watercress salad with a little vinaigrette.
Smoked fish and tofu pâté recipe: In a food processor, blend 200g smoked fish fillets, 120g silken tofu, juice of half a lemon and freshly ground black pepper until smooth. You shouldn't need to add salt as the fish is salty. Store in a covered container in the fridge for up to two days.
Dinner: 100g stir-fried liver, 1/2 cup brown rice, 2tbsp steamed spring greens or broccoli, sprinkled with 1tsp sesame oil.

DAY 4
Breakfast: 1 poached egg, 1 slice multigrain bread. Small glass pomegranate juice.
Lunch: 100g chicken, orange and fennel salad. Small bowl of raspberries, blueberries, strawberries.
Dinner: 75g spaghetti in sauce made with walnuts, aubergine and tomato. Rocket, watercress and spinach salad.

DAY 5
Breakfast: 1 bowl pomegranate, pear and kiwi salad. 120g natural yoghurt, 1tbsp mixed seeds.
Lunch: 1 tin grilled sardines, tomato salad with basil and vinaigrette.
1 slice of wholemeal bread.
Dinner: Spring green loaf (made with 120g spring greens, 1/2 onion, 1/2 clove garlic, 35g breadcrumbs, 1/2 beaten egg, salt and pepper) and spicy tomato sauce (made with 100g tinned chopped tomatoes,
1 dried chilli, 1/2 clove garlic, extra virgin olive oil). Chocolate truffle ‘ice cream' with raspberries (see recipe on last page of feature).

DAY 6
Breakfast: 3tbsp muesli (for recipe, see day 2) with skimmed milk, 1tbsp grated pear, sprinkle of cinnamon.
Lunch: 1 bowl of Greek salad, 120g natural yoghurt with fresh figs or passionfruit.
Dinner: Grilled monkfish kebabs (made with 100g monkfish, cherry tomatoes), 1/2 cup brown rice.

DAY 7
Breakfast: 1/2 grapefruit, 1 grilled tomato, 1 rasher lean bacon. 1 slice walnut bread.
Lunch: 75g spaghetti with tomato and anchovy sauce. Small bunch of grapes.
Dinner: Spicy chicken in chocolate sauce casserole (1 chicken breast,
1 chopped chilli, 1/2 red pepper, 50g butternut squash, 100g tinned tomatoes, 50g tinned red kidney beans, 10g shelled peanuts, 6g unsweetened cocoa powder, juice 1/2 lime, 1/2tbsp peanut butter), mixed-leaf salad.

DAY 8
Breakfast: 3tbsp muesli (for recipe, see day 2) with skimmed milk, 1tbsp natural yoghurt, 1tbsp mixed raspberries, blueberries and strawberries.
Lunch: As Day 5.
Dinner: 1 bowl lentil, bacon and cabbage soup. 1 slice of multigrain bread, 1tbsp cottage cheese.

DAY 9
Breakfast: As Day 3.
Lunch: Spicy chickpea and apricot pâté with pitta bread, grated carrot, chopped red pepper, 1/2 cos lettuce.
Dinner: 1 grilled chicken breast with juice of 1 pomegranate, 25g walnuts. Roasted Middle Eastern-style vegetables (1 baby aubergine, 1/2 red onion, 50g green beans, juice of 1/2 lime, parsley, mint, coriander), 1/2 cup brown rice

DAY 10
Breakfast: As Day 8.
Lunch: As Day 1.
Dinner: 120g grilled salmon, 25g boiled rye grains, 50g kidney beans, 2tbsp steamed green vegetables.

DAY 11
Breakfast: 1 peach or nectarine. 1 slice of walnut bread with 1tbsp unsweetened peanut butter.
Lunch: 1 bowl niçoise salad (100g small boiled new potatoes, 50g green beans, 50g tinned tuna, 1/2 cos lettuce, 1 tomato, 1 hard-boiled egg, 1/2tbsp extra virgin olive oil, drop of good-quality red wine vinegar), 120g natural yoghurt, small handful raspberries.
Dinner: Bean and tomato casserole (10g soya beans, 10g borlotti beans, olive oil, 1/2 clove garlic, 1/2 red onion, 1/2 green pepper, 100g tinned chopped tomatoes, basil), 1tbsp green beans, 1tbsp asparagus. Chocolate truffle ‘ice cream'
Chocolate truffle 'ice cream' recipe: Cook 250g peeled and cored pears and 100g dried dates in 2tbsp water in a covered saucepan until soft. Meanwhile, mix 100g unsweeteeed cocoa powder, 250ml orange juice to a smooth paste. Stir in 2tbsp canola or walnut oil, 2tsp vanilla essence, 2tsp lecithin (optional). Cool pears and dates then purée in a blender. Add 100g banana and blend until smooth. Add cocoa mixture to pear mixture and blend until smooth. Transfer to a sealable, freezerproof container and freeze for at least four hours. To serve, remove from freezer and leave to soften at room temperature for 30 minutes before eating. Great served with strawberries or raspberries.

DAY 12
Breakfast: As Day 6 with 1 glass fresh fruit juice.
Lunch: 2tbsp mushroom and lentil pâté, raw vegetables, 1 slice wholemeal toast. 120g natural yoghurt. 1 kiwi fruit.
Dinner: 1 small bowl broad bean soup with spring onions and mint. 120g baked mackerel, 2tbsp mashed potato. Watercress salad.

DAY 13
Breakfast: 1/2 grapefruit. 1tbsp grilled mushrooms, 1 poached egg, 1 grilled tomato. 1 slice wholemeal toast.
Lunch: 100g grilled chicken with roasted peppers and anchovies. Rocket and avocado salad.
Dinner: As Day 6.

DAY 14
Breakfast: 1 slice of melon. 1 slice of multigrain bread, 1tbsp cottage cheese. Glass of fresh fruit juice.
Lunch: 1 bowl mixed bean soup with olives, 1tsp pesto.
Dinner: Beef stew (120g beef, 100g onions, 60g carrots, 1 stick celery, 1/2 red pepper, 1/2 clove garlic, 1 bay leaf, 100g beef stock, 50g frozen cranberries). 1tbsp broccoli, 2 boiled new potatoes. 120g natural yoghurt, mixed berries.