You Are What You Eat Meal Planner - Week 4

It’s a good idea to have some pulses sprouting throughout the week for use in salads and stir fries and as snacks; so get sprouting. Good choices include mung beans, puy lentils, green lentils, brown lentils and chickpeas.

It’s also a good idea to have a jar of salad dressing ready in the fridge to put on salads; try combining olive oil with lemon juice or cider vinegar and a dash of tamari, chopped ginger or whole grain mustard.

7:15 Breathing exercises
7:30 1 glass warm water with lemon juice 1 nettle tea
7:45 Brisk 20 minute walk
8:15 An apple
30 minutes later: Quinoa porridge (cook 1 cup of quinoa in 1 cup of rice milk and 1-2 cups of water and a tsp of cinnamon with the lid on until all the liquid is absorbed). Stir in some hazelnut butter once served – serves 2
10:30 1 pear
12:00 Go for a brisk 20 minute walk
12:30 Chickpea and mint soup
Make enough soup for tomorrow
Chickpea and mint soup
Ingredients
11/2 cups of dry chickpeas (or 2 tins of unsalted chickpeas) — soaked
2 medium onions, finely chopped
3 cloves of garlic, finely chopped
2 bay leaves
1 tsp black mustard seeds
1tsp cumin seeds
1tbsp of olive oil
1 tsp miso paste
2tbsp fresh mint, chopped
Method

• Cook the chickpeas until soft (not necessary if using tinned).
• Dry fry the mustard seeds and cumin seeds until they start to pop. Grind them with a pestle and mortar.
• Saute the onions with the bay leaves until soft. Once nearly cooked add the chopped garlic and ground mustard seeds and cumin seeds and cook for a few more minutes.
• Drain the chickpeas and blend with the onion and spice mixture after removing the bay leaves and miso paste adding enough water to create the desired consistency.
• Add some fresh chopped mint and serve.

• Saute the ginger and garlic in the oil until soft. Add the cumin, coriander and cayenne pepper and cook for a couple more minutes.
• Put the kidney beans and cooked spices into a food processor with the tamari and process until smooth adding water if necessary.

• Mix together the tamari, lemon juice and zest, ginger and garlic. Put the salmon in a shallow dish and pour over the mixture. Leave to marinate in the fridge for 30-60 minutes.
• Heat the grill or a griddle pan. Remove the salmon from the dish, reserving the marinade. Grill or griddle the salmon for 3-4 minutes on each side until just cooked through.
• While it is cooking heat a wok or frying pan and add the sesame oil. Add the vegetables and cook for a couple of minutes, stirring constantly.
• Pour in the remaining marinade from the salmon and cook for a couple more minutes.
• Put the vegetables on a plate and place the salmon on top.

For more information visit www.gillianmckeith.info.

7:15 meditation
7:30 1 glass warm water 1 fennel tea
Soak some red split lentils for later
7:45 Brisk 20 minute walk
8:15 1 bowl of blackberries Sprinkle on ground seeds once served.
10:15 A small handful of almonds
12:00 Go for a brisk 20 minute walk
12:30 Chickpea and mint soup with beetroot and sesame salad
Grated beet and sesame salad
To make the salad grate some beetroots and gently toast some sesame seeds. Mix the 2 together with some freshly chopped parsley. Stir in a cider vinegar and oil dressing.
Mid p.m. Vegetable crudités with spicy bean dip
6:00 Dance for 20 minutes to whatever gets you going.
6:30 Millet, leek, spinach and lentil bake
Ingredients
1 cup of red split lentils, soaked
I cup of millet, rinsed
1 bay leaf
1 tsp grated root ginger
1/2 tsp turmeric
1/2 tsp ground fenugreek
1 heaped tsp garam masala
A pinch of cayenne pepper
3 small leeks, finely sliced
2 handfuls of spinach, chopped
2 tbsp sunflower seeds
Vegetables for roasting – eg: beetroot, carrots, swede, squash, celeriac.
Olive oil
Fresh thyme and rosemary sprigs
Method

• Rinse the lentils and put them in a pan with 1.5 cups of water. Bring to the boil and skim off any scum.
• Turn down the heat, add the bay leaf, ginger, turmeric, cayenne pepper and fenugreek and simmer for 20 minutes. Add the garam masala and cook until the lentils have broken down.
• Meanwhile, cook the millet in 2 cups of water until all the water has been absorbed.
• Steam the leeks until almost cooked then add the spinach and steam until soft.
• Chop the vegetables, put in a roasting tin and sprinkle with olive oil and rosemary and thyme sprigs. Roast in the oven on gas mark 6/200C for 40-45 minutes.
• Put the cooked millet in a gratin dish, layer on the spinach and leeks and then the cooked lentils.
• Top with sunflower seeds and bake in the oven at gas mark 6/200C for 20 minutes.
• Serve with the roasted vegetables (save some of these for later).

For more information visit www.gillianmckeith.info.

7:15 Meditation
7:30 1 glass warm water
1 liquorice tea
7:45 Brisk 20 minute walk
8:15 Soaked figs 30 minutes later: Millet and coconut porridge; cook 1/2 cup of millet and 1/2tsp of cinnamon in 2-3 cups of water. Add some tahini once served.
10:15 A pear
12:00 Go for a brisk 20 minute walk
12:30 Millet and lentil bake with green salad
Mid p.m. A few freshly shelled walnuts
6:00 Skip or rebound for 15 minutes followed by 10 minutes stretching.
6:30 Rice and beans with crunchy kale (see p. 202 of recipe book for kale)
Ingredients (for 2 servings)
2 tsp coconut oil
1 medium red onion, finely chopped
1 tsp root ginger, finely chopped
2/3rd of a cup of brown basmati rice per person
3 tbsp of coconut milk
1 tin of borlotti beans, drained and rinsed (or cook your own from dry beans after soaking).
1 tbsp freshly chopped coriander
Method

• Heat the oil in a large saucepan with a lid. Saute the onion with the ginger until soft.
• Add the rice and coat it in oil before adding 2 cups of water. Bring to the boil then simmer with the lid on until all the water has been absorbed (about 30 minutes). Remove half the rice for tomorrow’s breakfast.
• Stir in the coconut milk and beans and warm through.
• Sprinkle on the coriander when served.

For more information visit www.gillianmckeith.info.

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: Rice porridge: cook the left over rice in extra water until all the water is absorbed. Add a tsp of hazelnut butter once served.
10:15 Vegetable sticks with almond pate (see p. 206 of cookbook)
12:00 Go for a brisk 20 minute walk
12:30 Lentil and sweet potato soup with coleslaw
Lentil and sweet potato soup
Ingredients
1 cup of red split lentils, soaked
1 onion, finely chopped
2 tsp olive oil
1 clove garlic, finely chopped
1 tbsp curry powder
500g sweet potatoes, chopped into cubes
2 tsp vegetable bouillon powder
2 tsp miso
Chopped coriander
Method

• Put the lentils in a pan with 3 cups of water. Bring to the boil. Skim off any scum that arises, turn down the heat and simmer for 20 minutes.
• Meanwhile, sauté the onion in the olive oil until soft. Add the garlic and curry powder and cook for a few more minutes. Add the potatoes and cook for 5 minutes, stirring constantly.
• Add the sauté mix to the lentils with the bouillon and cook for 10-12 minutes until the potatoes are cooked through.
• Add the miso and blend with a hand blender until smooth.
• Stir in the coriander and serve.

• Combine the cabbage, carrots, parsley and sunflower seeds in a bowl. Mix up the dressing ingredients in a jar and shake well.
• Pour on the dressing and mix well.

For more information visit www.gillianmckeith.info.

7:15 Meditation
7:30 Warm water with lemon juice 1 ginger tea
7:45 Go for a brisk 20 minute walk
8:15 3 plums
30 minutes later: Buckwheat porridge; heat up last night’s buckwheat with extra water and 1/2 tsp of giner. Stir in some miso towards the end of cooking.
10:15 Lentil and sweet potato soup
12:00 Go for a brisk 20 minute walk.
12:30 Mushroom stroganoff with watercress salad
Watercress salad
Combine a large bunch of watercress with 6 small, finely sliced radishes, 3 sticks of finely sliced celery and some chopped walnuts (preferably freshly shelled).
Pour on a dressing of olive oil, lemon juice and tamari.
Mid p.m. Vegetables with almond pate
6:00 Go for a 20 minute brisk walk with arms swinging.
6:30 Roasted mackerel with steamed vegetables.
Ingredients (serves 2)
Olive oil
2-3 Shallots, chopped
Mackerel fillets
1 beef tomato, finely chopped
2-3 cloves garlic, crushed
1/4 tsp fennel seeds, crushed
1/4 tsp dried thyme
Vegetables for steaming; eg; broccoli, brussel sprouts and carrots.
1. Preheat the oven to 220C/gas mark 7
2. Brush 2 large squares of baking parchment with olive oil.
3. Put the fish on the parchment and put the shallots in the cavity of the fish.
4. Mix the chopped tomatoes, garlic, fennel and thyme together and put this on top of the fish.
5. Wrap the fish in the parchment so that there are no gaps; use metal paperclips to hold the parchment together.
6. Bake for 10-15 minutes until the fish is cooked through.
7. Steam the vegetables for 5-10 minutes and serve with the fish.
8:30 Meditation
Soak some muesli for tomorrow morning. Soak some aduki beans for tomorrow evening.
9:00 1 pot of natural soya yoghurt

For more information visit www.gillianmckeith.info.

7:15 Meditation
7:30 1 glass warm water with lemon juice 1 rosehip tea
7:45 Brisk 30 minute walk
8:15 1 apple
30 minutes later: Soaked muesli
10:30 Make a carrot, beetroot and celery juice and stir in tsp of living foods energy powder.
12:00 Go for a brisk 30 minute walk
12:30 Carrot and almond loaf with sprout salad
Carrot and almond loaf
Ingredients
6-8 carrots
3 sticks of celery
1/2 cup of almonds
2tbsp of tahini
Juice of 1/2 a lemon
Tamari to taste
Fresh parsley, finely chopped
Method

• Roughly chop the carrots and celery and place in the food processor using the S blade. Whizz them up with the lemon juice and tamari until they are well homogenized. Put them in a bowl.
• Then whizz up the almonds in the food processor until they are well ground down.
• Combine the ground almonds with the carrot and celery mixture and add the chopped parsley and tahini.
• Pack this into a loaf tin and cut into slices to serve.

• Drain, rinse and cook the aduki beans until soft.
• Scrub and boil the potatoes until soft.
• Saute the onions with the ginger until the onions are translucent.
• Add the chopped carrots, swede, celery and cook for 10 minutes.
• Add the vegetables to the cooked aduki beans with the passata and tamari and simmer gently until the vegetables are cooked.
• Mash the potatoes with the soya milk and some olive oil and turmeric. Add freshly ground black pepper if desired.
• Transfer the aduki bean mix to a pie dish and cover with mashed potato. Sprinkle with paprika and bake at 180C or gas 5 until golden brown (about 30 minutes).

For more information visit www.gillianmckeith.info.

7:30 Meditation
7:45 1 glass warm water with lemon juice 1 dandelion coffee
8:00 30 minute brisk walk
8:30 A punnet of raspberries
Soak some almonds for later
30 minutes later: Quinoa porridge (cook 2/3 cup of quinoa in 1 cup of rice milk and 1-2 cups of water and a tsp of cinnamon with the lid on until all the liquid is absorbed). Stir in some hazelnut butter once served – serves 2
10:15 Make a vegetable juice out of carrots, spinach, watercress and parsley. Add a squirt of liquid nutrient shot.
12:00 Go for a good 30 minute walk.
12:30 Red dragon pie with grated vegetable salad
Grated vegetable salad
To make the salad grate some beetroots, carrots and celeriac or anything else you fancy. Stir in pumpkin seeds, chopped herbs and a herby salad dressing.
Mid p.m. Carrot and almond loaf
6:00 Dance for 15 minutes to loud music. Stretch for 10 minutes.
6:30 Roasted vegetables with tempeh and green salad
Ingredients
A selection of vegetables to roast: beetroot, carrots, celeriac, courgettes, sweet potatoes
2 tsp olive oil
2 tsp thyme
2 tsp tamari
1 pack of tempeh cut into cubes (100g per person)
2 cups of baby spinach leaves and mixed salad leaves.
Method

• Preheat the oven to gas mark 6/200C
• Chop the vegetables and put them on a roasting dish with the chopped tempeh
• Sprinkle with olive oil, tamari and thyme.
• Place in the oven and cook for 40 minutes or until the vegetables are cooked.
• Meanwhile make the green salad by combining green leaves and stirring in a dressing just before serving.

For more information visit www.gillianmckeith.info.

Fruit
Lemons, apples, pears, dried figs, blackberries, plums, raspberries.

Vegetables
Carrots, celery, rocket, lettuce, garlic, onions, beetroots, broccoli, cauliflower, kale, swede, watercress, leeks, celeriac, baby spinach, brussel sprouts, white cabbage, radishes, shallots, red onions, savoy cabbage, sweet potatoes, shiitake mushrooms, Portobello mushrooms, chestnut mushrooms, beef tomatoes, courgettes.

Nuts and Seeds
Hemp seeds, sesame seeds, flax seeds, pumpkin seeds, sunflower seeds, almonds, walnuts (in shells if possible),brazil nuts, pine nuts.

Drinks
Nettle tea, fennel tea, dandelion tea, mint tea, rosehip tea, dandelion coffee, liquorice tea.

Grocery
Rice milk, oat milk, soy milk, hazelnut butter, tahini, natural soya yoghurt, Dr Gillian’s living foods vitamin C bars, Dr Gillian’s cookie bites, creamed coconut, nori flakes, tomato passata, tomato puree, coconut milk, water chestnuts, dr Gillian’s hemp seed bars

Beans and sprouts
Selection of dry beans for sprouting (mung, puy lentils, brown lentils and chickpeas), cans of borlotti beans, red split lentils, aduki beans, puy lentils, mung beans, chickpeas (canned), alfalfa sprouts.

Grains
Quinoa, millet, brown basmati rice, oat flakes, buckwheat, oat bran.

Condiments
Miso paste, tamari, vegetable bouillon powder, Dr Gillian Mckeith’s living foods energy powder, cider vinegar, balsamic vinegar, olive oil, liquid nutrient shot, coconut oil, sesame oil.

Herbs and spices
Parsley, root ginger, cinnamon, ground ginger, bay leaves, garam masala, curry powder, cumin, thyme, coriander (dry and fresh), rosemary, mint, cayenne pepper, fenugreek, mixed dried herbs, turmeric and paprika.

Fish
Wild salmon and mackerel fillets.

For more information visit www.gillianmckeith.info.