Seven-day healthy eating plan
You’ve heard the phrase ‘beauty comes from within’? Well, it’s more than a well-worn adage. Scientists and skincare experts are discovering that we do have the ability to feed our skin from within. Read on to get your fill of healthy food, and you’ll feed your skin in the process!
Day 1:
BREAKFAST: Berries, yogurt and pumpkin seeds.
Combine fresh blueberries and raspberries with 120g low-fat live natural yogurt and some pumpkin seeds.
LUNCH: Grilled chicken and puy lentil salad
Top baby spinach with 50g cooled puy lentils, grated carrot, lemon juice, and 100g free-range chicken.
DINNER: Roast salmon with roasted tomatoes
Preheat your oven to 180ºC/gas mark 4. Place the salmon and tomatoes on a baking tray and roast on the middle shelf for 10-12 minutes until the salmon is just cooked. Serve with basil pesto coated baby potatoes.
Day 2:
BREAKFAST: Coconut bircher muesli with mango
Mix 25ml coconut milk with 40g rolled oats, leave to soak and serve with 2tbsp low-fat live natural yogurt, lime juice, and 50g fresh mango.
LUNCH: King prawns with coriander pesto
Mix pesto ingredients in a blender: 30g cashew nuts, 10g coriander, garlic, chili flakes, sesame oil, and some lime juice. Serve with a wild rice salad: cook a blend of wild and brown rice (60g uncooked), mix with spring onions, blanched baby corn, mangetout, red and yellow pepper, and some soy sauce and cooked peeled prawns.
DINNER: Marinated beef, chili, and green papaya and Asian coleslaw salad
Combine 100g unripe green papaya, 1tsp each of green chili, fresh mint and coriander and lemon juice with 50g each of thinly sliced red and white cabbage. Pepper 100g rump steak and cook in oil. Slice thinly and serve with the papaya coleslaw and some rice noodles.
Day 3:
BREAKFAST: Smoked salmon and scrambled egg
Prepare 50g smoked salmon with one free-range scrambled egg. Serve with roasted baby plum tomatoes, a squeeze of lemon juice and a sprinkle of black pepper.
LUNCH: Roast chicken superfood salad
Mix salad ingredients: 40g quinoa, 15g alfalfa sprouts, 30g watercress, 30g mange tout, and 80g broccoli. Thinly slice 80g skinless roast chicken and 80g roast baby beetroot on top and drizzle with lime juice.
DINNER: Barbecued tuna steak Nicoise
Combine 100g green beans, 10g black olives, two ripe tomatoes, two anchovy fillets, 25g hard-boiled quail eggs, seasonal salad leaves, and 2tbsp extra virgin olive oil. Mix with a red wine and Dijon mustard dressing. Chargrill the red pepper, remove the skin and slice. Barbecue 100g yellowfin tuna steak and place it on top of the salad.
seven-day healthy eating plan
Day 4:
BREAKFAST: Fresh blackberries, cinnamon-spiced apples, and live natural yogurt
Peel and roast one apple with cinnamon (180ºC/gas mark 4) for 10 minutes, cool and mix it with organic, probiotic natural yogurt, berries, and cashew nuts.
LUNCH: Smoked mackerel salad with horseradish dressing
Flake a fillet of naturally smoked mackerel over a salad of mixed leaves, sliced peppers and halved cherry tomatoes. Combine the horseradish sauce with natural yogurt and drizzle over the salad.
DINNER: Stuffed red pepper with goat’s cheese
Roast half a red pepper in a pre-heated oven (180ºC/gas mark 4) on the middle shelf for 10 minutes. Quarter a tomato and stuff into the pepper with a sliced garlic clove. Roast for 10 minutes. Place a slice of goat’s cheese on top and grill on a high heat until it's bubbling. Serve with sautéed spinach and steamed green beans.
Day 5:
BREAKFAST: Watercress and cherry tomato omelet
Dry fry/roast a small handful of halved cherry tomatoes, add a little olive oil and add one beaten free-range egg loosened with a little milk/water. Add a handful of fresh watercress leaves and finish under the grill to make it soufflé.
LUNCH: Tiger prawns served with an orange and mint salsa
Stir fry 80g prawns and cook 40g brown rice. Mix the rice with chopped coriander and serve on a bed of rocket with 50g kidney beans and a juicy orange, apple and mint salsa. Add apple, orange, ginger, and mint to a food processor and blend until it’s a smooth salsa.
DINNER: Balsamic rainbow trout
Pre-heat an oven to 180ºC/gas mark 4. Place the fillet of trout on a sheet of foil, drizzle 1tbsp balsamic over it and place a couple of basil leaves on top. Fold up the foil to make an envelope. Place on a baking sheet and roast for eight minutes until the trout is just cooked. Serve with flaked almonds, asparagus, and roasted cherry tomatoes.
Day 6:
BREAKFAST: Strawberry and banana bircher muesli
Blend 40g each of strawberries and bananas with 120g live natural yoghurt. Stir in 30g oats and leave for 30 minutes. Serve with a couple of nuts on top.
LUNCH: Roasted vegetable and buffalo mozzarella salad
Roast a selection of vegetables (red onion, courgette, peppers, and aubergine) in the middle of a pre-heated oven (200ºC, gas mark 6). Steam 80g baby potatoes
and mix with the roasted veg then top with pieces of buffalo mozzarella cheese (40g). Serve on a bed of rocket leaves with some balsamic vinegar.
DINNER: Fillet of beef and shitake noodles
Sear a small fillet of steak on a griddle and rest. Slice shitake mushrooms and sauté them lightly in a little soy sauce. Place thin rice noodles in a bowl and pour over boiling water. Leave until cooked. Serve the noodles on a bed of rocket, topped with the thinly sliced fillet steak, mushrooms, and some chopped cashew nuts, chili, and coriander.
seven-day healthy eating plan
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