WEEKLY MEAL PLANNER For the week of:
- Sticky salmon (or fish of your choice), brown rice and tenderstem broccoli (Optional brown rice or quinoa) - Salmon and vegetable stir fry
Wednesday
- Cup of water with lemon on waking & coffee with choice of milk (ideally no sugar or sweetner) - Yoghurt (of your choice) with Fruit of your choice (Recommended) strawberries, rasberries. Topped with Honey (Optional) chia seeds and dark chocolate nibs. - Or: To save money repeat as previous day
Options: - Use stir fried chicken & veg from Monday dinner with fresh rice/quinoa & pulses - Soup of your choice (Recommended) Pea & Ham or Spinach and Broccoli, with seeded granary bread roll. - Fruit of your choice (Recommended) banana or citrus fruit - Herbal tea (Recommended) Cerrasie or green.
Thursday
- Stir fried chicken, with brown rice and broccoli with soy and honey sauce
- Cup of water with lemon on waking and coffee with choice of milk (ideally no sugar or sweetner) Options: - Omlette with free range eggs, tomato, onion, mushrooms and spinach - Yoghurt with blueberries, strawberries, rasberries, topped with dessecated coconut and honey (Fruit of your choice). - Cup of water with lemon on waking and coffee with choice of milk or any hot drink (Reccomended) Hot lemon and honey. Options: - Omlette (or scrambled) free range eggs, tomato, onion, mushrooms and spinach - Yoghurt with blueberries, strawberries, rasberries, topped with desiccated coconut and honey (Fruit of your choice).
Saturday
Dinner
- Choice of herbal tea or hot drink - 2pc fruit of your choice - Avocado & chickpea tuna salad with lemon dressing - Snack of your choice (Optional) Recommended light yoghurt or ricecakes with spread.
- Cup of water with lemon on waking and coffee with choice of milk (ideally no sugar or sweetner) - All Bran flakes with Oat Milk or Almond Milk - Or: Replace with Granola and Yoghurt topped with Almonds, Peach slices and honey (optional) - Piece of fruit of your choice (Recommended banana)
Sunday
Lunch
- Cup of water & coffee with choice of milk (Reccomended Soy) - Yoghurt (of your choice) with Fruit (of your choice) Recommended peach, blueberries and strawberries. Topped with Honey (Optional) desiccated coconut and chia seeds.
Friday
Tuesday
Monday
Breakfast
by Tyler Daniel
- Cup of water with lemon on waking (or juice) and hot drink of your choice. Options: - Smoked salmon on toast (or ryvita) with avocado, cucumber, salad cress and yoghurt. - Bagels topped with fried egg, spinach and mushroom with hot sauce (recommended).
- Cup of water with lemon on waking (or juice) and hot drink of your choice (COFFEE) Options: - Israeli Breakfast (Shakshuka) - Free range scrambled eggs with tomato, spinach and mushroom on wholemeal toast or bagels.
Options: - Soup of your choice (Recommended) Carrot and Coriander or Brocolli and Stilton. - Avocado chickpea tuna salad with lemon dressing - Stir fried chicken, with brown rice and broccoli (remade from Monday) - Herbal tea (Recommended) Cerassie or Green.
Options: - Spicy Chicken & Avocado wraps with lime and chilli (re-use chicken and avocado) - Chicken Satay Salad - Soup of your choice (Recommended) Spinach & Broccoli, or Butternut Squash and Pumpkin - Herbal tea (Recommended) Cerassie or Green tea.
Options: - Re-use pasta dish from Thursday dinner - Chicken & vegetables of your choice with salad or rice - Fruit of your choice (Recommended) Any citrus fruit. - Hot drink of your choice (Recommended) Cerassie or Green tea.
Dish of your choice for lunch or eat out with friends.
- Back to meal preperation. - Prepare a hearty meal of your choice and prepare your breakfast/dinner for the following day/week. - Drink plenty of water & herbal tea throughout the day.
- Hot chocolate or hot drink of your choice (Recommended Cammomile tea - Ricecakes with spread (optional) or wholemeal toast with olive spread.
- Wholemeal porridge or wholemeal 1 pitta and Tzatziki dip (optional dip) - Or: Ricecakes with spread - Hot drink of your choice (Recommended) cammomile tea or lemon and honey. Options: - Minced turkey taco boats with lettuce, salsa and advocado - Sticky salmon (or fish of your choice), brown rice and tenderstem broccoli (Optional brown rice or quinoa) - Herbal tea (Recommended Cammomile or Cerassie (Caffeine Free!)
Options: - Avocado fusilli pasta - Chicken and vegetable pasta with lemon and parsley (Or substitute pasta for brown rice) - Herbal tea (Recommended Cammomile or Cerassie (Caffeine Free!)
Well done! You’ve made it to cheat day! (always end the night with a pint of water and herbal tea)
Dish/takeout of your choice for Dinner or eat out with friends. (always end the night with a pint of water and herbal tea)
Remember that Sunday is the beginning of the week, & a Sunday well spent brings a week of content. So this is the perfect day to start/ continue your healthy meal planning. - Prepare a hearty meal of your choice. - End the day with a herbal tea.
Notes: All fish, meat and carbs can be substituted for a preffered alternative. Between meals drink plenty of water and herbal tea.