The winter vitality diet :: free diet plan :: healthy diet

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Day 1

(Alkalising cleanse day)
First thing 1 glass Green Water (1 glass filtered water mixed with 1-2tsp low-strength liquid chlorophyll).
Breakfast ¾ cup tofu marinated in 2tbsp tamari or soy sauce and 1tsp sesame oil (cook for 1-2 minutes), served on 50g baby spinach topped with ¼ cup chopped almonds.
Lunch Salad: 70g rocket, 1 grated apple and carrot, 2tbsp toasted pine nuts and sesame seeds, with 1tbsp Omega Salad Dressing (3tbsp flaxseed oil, 3tbsp mild cider vinegar, ½tsp minced garlic and 2tbsp real maple syrup or honey).
Snack 1 banana and ½ avocado with diced tomato and lemon juice. 1 cup dandelion tea.
Dinner 1-2 bowls of vegetable soup (200g red lentils, 2 each diced carrots/celery, 2 cups cauliflower, 2 diced onions, 2tsp minced garlic, 3½ litres water, 2 veg stock cubes and pinch of cayenne). Makes a 3-day supply.

Day 2

(Alkalising cleanse day)
First thing 1 glass Green Water.
Breakfast ⅓ cup green pumpkin seeds and almonds, and a ‘smoothie': 1 juiced lemon, 1 cup water, 1tbsp flaxseed oil, 1tbsp lecithin granules and ½tsp grated root ginger.
Lunch Salad: 250g sliced roasted sweet potato, ¼ sliced red onion soaked in lemon juice, 70g rocket or baby spinach and Omega Salad Dressing.
Snack Carrot, celery and pepper sticks with ¼ cup avocado dip (½ mashed avocado, lemon juice, paprika and sea salt). 1 cup dandelion tea.
Dinner As day 1.
Dessert ½ grapefruit.

Day 3

First thing 1 glass Green Water.
Breakfast 1 sliced banana and ½ grapefruit topped with ¼ cup chopped almonds and 1tsp ground flaxseed and lime juice. Optional: 1 cup vegetable soup (see day 1 dinner).
Lunch Dhal: 500g red lentils, 900ml water, 1 diced onion, 2 diced celery sticks, 2tsp turmeric, 2tsp ground coriander, 2tsp minced garlic and 1 veg stock cube (makes 2), served with ½ cup cooked brown rice.
Snack As day 1.
Dinner As day 1.

Day 4

First thing 1 glass Green Water.
Breakfast Porridge: ½ cup rolled oats with soya milk, honey, ground flaxseed and banana.
Lunch Tuna Niçoise salad: 1 boiled egg, 95g canned tuna, 1 diced potato, 80g green beans, 6 black olives and 6 cherry tomatoes, topped with Omega Salad Dressing (optional: add 1 anchovy to dressing).
Snack 1 cup ginger and lemon tea and 1 wholemeal muffin.
Dinner Sprinkle Cajun spices on 150g skinless chicken thigh, cook and serve with ¾ cup brown rice and sweet potato salad (see day 2 lunch).
Dessert 1 sliced banana topped with 1tsp ground linseed and some lime juice.

Day 5

First thing 1 glass Green Water.
Breakfast Buckwheat pancakes: 2tbsp buckwheat flour, 2 eggs, 60ml water and 1tbsp honey. Top with 1tsp ground flaxseed, 2tsp honey and sliced mango.
Lunch Falafel wrap: 1 large wholemeal wrap, 6 falafels, 1tbsp hummus dip and salad (¼ cup shredded parsley, few cucumber slices, 1 diced tomato, ½ diced red onion, 1tsp lemon juice and ½tsp olive oil).
Snack 4 wholegrain crackers with ¼ cup hummus dip and canned chunky tuna.
Dinner Stir-fry: 150g lean lamb strips, ¾ cup shredded cabbage, 1 diced celery stick, ½ sliced red pepper, ¼ sliced onion, 2tsp grated ginger and 1tbsp soy sauce, with ½ cup basmati rice.

Day 6

First thing 1 glass Green Water.
Breakfast Omelette: 2 eggs, 1tbsp water, ½ cup chopped baby spinach, ½ diced tomato and 1tsp sweet chilli sauce.
Lunch Chicken and salad wrap: 100g skinless cooked chicken breast, 1tbsp hummus, ¼ sliced mango and 1 cup mixed greens.
Snack Carrot, celery and pepper sticks with ¼ cup hummus dip and 4 wholegrain crackers.
Dinner 150g cooked salmon fillet with 1 cup mashed sweet potato (½ sweet potato, 2tbsp soya milk and sea salt), ½ cup peas and 4 broccoli florets.
Dessert ½ sliced papaya and ½ banana topped with 1tsp ground linseed and lime juice.

Day 7

First thing 1 glass Green Water.
Breakfast As day 4.
Lunch 2 slices granary bread topped with 30g smoked salmon, 1 cup baby spinach, ¼ diced red onion and 1tbsp hummus.
Snack As day 4.
Dinner Chickpea salad: 200g canned chickpeas, ½ sliced courgette, ¼ sliced red onion, ¼ cup chopped parsley, 1tsp lemon juice and 1tbsp mango chutney with Omega Salad Dressing.
Dessert ½ grapefruit.