You Are What You Eat Meal Planner - Week 1

Sarah-Belle Murphy
Monday, May 19, 2008
Image: Getty
Page 1 of 8: MONDAY

7:00 Meditation
7:15 1 glass warm water with lemon juice
1 fennel tea
7:30 Brisk 30 minute walk
8:15 1 punnet of blackberries
30 minutes later: buckwheat porridge with oats with ground seeds (try flax, sesame, hemp, sunflower and pumpkin seeds) or tahini. Just cook 1/2 cup of buckwheat per person in 2-3 times the amount of water with the lid on until all the water is absorbed. Serve and stir in ground seeds or tahini.
10:15 Radishes sprinkled with sesame seeds.
12:00 Go for a brisk 20 minute walk
12:30 Fennel and hazelnut soup with sprouted bean salad (p.101 of cookbook for soup). Make enough soup for 2 days.
Mid p.m. 1 Living foods energy bar.
6:00 Walk for 20 minutes then skip for 10 minutes.
6:30 Chicken breast with stir fried vegetables; Chop up the chicken breasts and marinate in lemon juice and tamari. Finely shred some red cabbage, cut carrots and courgettes into batons, finely chop some garlic and ginger and chop some broccoli into small florets. Fry the garlic and ginger gently in olive oil or coconut oil, add the other ingredients and cook until the chicken is cooked through. Serve and sprinkle with nori flakes.
8:30 Meditation
9:00 Natural soya yoghurt with hemp seeds.
Soak some chickpeas to sprout ready for dinner on Wednesday.

For more information visit www.gillianmckeith.info.

7:00 Breathing exercises
7:15 1 glass warm water 1 nettle tea
7:30 Brisk 30 minute walk
8:15 1 pear 30 minutes later: Barley miso soup (p. 74 of cookbook)
10:30 Carrot, celery, beetroot and ginger juice: juice 2 carrots, 2 stalks of celery, a small beetroot and a chunk of ginger root.
12:00 Go for a brisk 20 minute walk
12:30 Fennel and hazelnut soup from yesterday with bean salad; use tinned or sprouted beans with grated vegetables such as courgettes, carrots, swede, squash with a lemon, oil and tamari dressing and fresh herbs.
Mid p.m. 1 apple.
6:00 Go for a 15-20 minute cycle ride or walk.
6:30 Mushroom stroganoff (see p. 168 of cookbook) with millet. Make extra millet for breakfast tomorrow
8:30 Meditation
9:00 Steamed hazlenuts

For more information visit www.gillianmckeith.info.

7:00 Meditation Soak some almonds for the evening
7:15 1 glass warm water with lemon juice 1 dandelion root coffee
7:30 Brisk 30 minute walk
8:15 1 pear 30 minutes later: Reheat the left over millet from last night in extra water or rice milk until the liquid is absorbed. Serve and stir in some hazelnut butter and natural soya yoghurt.
10:15 3 plums
12:00 Go for a brisk 20 minute walk
12:30Sardine salad; combine a tin of sardines with mixed salad leaves, herbs, cherry tomatoes and a sliced avocado.
Mid p.m. Vegetable sticks with black olive tapenade (see p. 208 of cookbook). Make enough tapenade for a couple of days.
6:00 Have a brisk 20 minute walk and a 10 minute stretch.
6:30 Quinoa with roasted vegetables and sprouted chickpeas;
Ingredients:
Quinoa
Sprouted chickpeas
Beetroot, carrots, swede, sweet potato, garlic, courgettes, onions.
Lemon juice
Olive oil
Thyme and rosemary
Make double quantities for lunch tomorrow

  • Chop up the vegetables. Put on a baking tray and sprinkle with olive oil, lemon juice, thyme and rosemary.
  • Bake in a hot oven for 40 minutes (or longer in a cooler oven).
  • Cook 1/2 cup of quinoa per person in 2-3 times the amount of water with the lid on until all the liquid is absorbed.
  • Add the sprouted chickpeas towards the end of cooking.
  • Serve the vegetables on top of the quinoa.

8:30 Meditation
9:00 Soaked almonds Soak some oat groats for breakfast tomorrow

For more information visit www.gillianmckeith.info.

7:00 Meditation
7:15 1 glass warm water 1 lemon balm tea Put some red split lentils to soak ready for this evening’s meal.
7:30 Brisk 30 minute walk
8:15 1 bowl of grapes 30 minutes later: bran porridge (see p.77 of cookbook). If you can’t get oat groats just use oat flakes and oat bran.
10:15 A handful of mixed seeds
12:00 Go for a brisk 20 minute walk
12:30 Qunioa with sprouted chickpeas and roasted vegetables from last night.
Mid p.m. Vegetable sticks with black olive tapenade
6:00 Dance for 20 minutes.
6:30 Lentil dahl with vegetables and brown rice;
Ingredients:
Red split lentils
Garam masala
Ginger
Coriander
Turmeric
Broccoli
Carrots
Courgettes
Miso
Short grain brown rice
Nori flakes
Make double quantities for lunch tomorrow

  • Put the lentils in a pan. Bring to the boil and boil rapidly for a few minutes scooping off any scum that arises.
  • Turn the heat down, add the ginger, turmeric and coriander.
  • Put the brown rice on to cook; allow half a cup per person and twice the amount of water. Cook until water is completely absorbed (about 40 minutes) and leave to sit with lid on for a few minutes.
  • Once the lentils are nearly cooked add chopped vegetables.
  • A few minutes before the end of cooking add the garam masala and some miso paste mixed with some of the cooking water.
  • Serve the dahl on top of the brown rice; sprinkle with nori flakes.

8:30 Meditation
9:001/2 an avocado

For more information visit www.gillianmckeith.info.

7:00 Meditation
7:15 Warm water Nettle tea
7:30 Go for a brisk 20 minute walk
8:00 A bowl of plums 30 minutes later: soaked muesli with rice milk
10:15 A piece of fruit and some liquid nutrient shot.
12:00 Go for a brisk 30 minute walk.
12:30 Lentil dahl with rice salad from last night. Add grated veg and poppy seeds to the rice to make a salad.
Mid p.m. 2 oat cakes with nut butter.
6:00 Skip or rebound for 20 minutes; stretch for 10 minutes.
6:30 Baked salmon with spinach and leeks (see p.146 of cookbook).
8:30 Meditation
9:00 Small pot of natural soya yoghurt

For more information visit www.gillianmckeith.info.

7:00 Meditation
7:15 1 glass warm water with lemon juice 1 nettle tea
7:30 Brisk 45 minute walk
8:30 Berry and pear smoothie; combine blackberries, blueberries with ripe pears in a blender and blend until smooth; add 1/4tsp of spirulina powder. 30 minutes later: Porridge made with oat milk; stir in some nut butter or tahini after cooking.
10:30 Carrot, celery and beetroot juice; juice 2 carrots, 2 sticks of celery and 1 beetroot.
12:00 Go for a brisk 30 minute walk
12:30 Gluten free pasta with vegan pesto and cherry tomatoes.
Mid p.m. Sesame squash bread (see p. 204 of cookbook); you can bake the squash whole instead of peeling and boiling. Once baked the skin will peel off easily and you can scoop out the seeds then blend with the sesame seeds etc.
6:00 Dance to some loud music for 20 minutes.
6:30 Root vegetables with tofu or tempeh en papillotte (See p. 176 of cookbook). Use tempeh instead of tofu if desired.
8:30 Meditation
9:00 1 heaped tsp of living foods energy powder in rice milk

For more information visit www.gillianmckeith.info.

This is a cleansing day so take it easy and pamper yourself with a nice herbal bath in the evening.

7:00 Meditation
7:15 1 glass warm water with lemon juice 1 ginger tea
7:30 30 minute gentle walk
8:30 Fruit salad; use whatever fruit you have around.
10:15 Vegetable juice; use whatever veg you have left over and put a handful of mung bean sprouts through the juicer with the veg. Add some living foods energy powder.
12:00 Go for a 20 minute walk
12:30 Sprouted bean salad with flax oil and cider vinegar dressing and lots of fresh herbs. Have with squash bread from yesterday.
Mid p.m. Squash bread
6:00 Do 20 minutes of stretching or yoga if you know some postures.
6:30 Brown rice with stir fried vegetables and sprouted mung beans; cook the rice for 40 minutes. In the mean time stir fry finely chopped or shredded cabbage, carrots, ginger courgettes and broccoli in olive oil and tamari. Add the mung beans at the end of cooking. Serve the veg on top of the rice and sprinkle with nori flakes. Make extra rice for tomorrow’s breakfast.
9:00 A piece of fruit and some liquid nutrient shot.

For more information visit www.gillianmckeith.info.

Fruit
Lemons, avocadoes, blackberries, apples, pears, plums, blueberries, grapes, dried fruits.

Vegetables
Carrots, celery, mixed leaves, lettuce, spinach, sweet potatoes, garlic, leeks, onions, pumpkin, radishes, red onions, cherry tomatoes, courgettes, butternut squash, parsnips, beetroots, black olives, red cabbage, savoy cabbage, broccoli, cauliflower, shiitake mushrooms, Portobello mushrooms, chestnut mushrooms, beansprouts, swede.

Nuts and Seeds
Hemp seeds, sesame seeds, flax seeds, pumpkin seeds, sunflower seeds, poppy seeds, almonds, hazelnuts, hazelnut butter, tahini.

Drinks
Nettle tea, fennel tea, dandelion tea, dandelion root coffee, lemon balm tea, rosehip tea.

Grocery
Rice milk, oat milk, Living food energy bars, oat cakes, gluten free pasta, tempeh or tofu, apple juice, black olives, soya milk, soya yoghurt, apple juice, kombu,

Beans and sprouts
Selection of dry beans for sprouting (mung, puy lentils, brown lentils and chickpeas), chickpeas, canned beans for salads, red lentils.

Grains
Pot barley, quinoa grain, millet, brown rice, buckwheat, oat flakes, oat groats, oat bran.

Condiments
Spirulina powder, miso paste, tamari, vegetable bouillon powder, blue green algae (liquid nutrient shot), living foods energy powder, nut butter, cider vinegar, olive oil, nori flakes, flax oil, vegan pesto, kombu, nori flakes.

Herbs and spices
Parsley, coriander, mint, basil, rosemary, thyme, dill, turmeric, root ginger and ground ginger, cinnamon, garam masala, bay leaves, cumin.

Meat and fish
Organic or wild salmon fillets, organic chicken breasts, tinned sardines.

For more information visit www.gillianmckeith.info.

Page 1 of 8 Page 2: TUESDAY

Eating plan: budget conscious Eating plan: omega 3-rich Eating plan: destress Eating plan: healthy bones
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