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.
7:00 Meditation
7:15 1 glass warm water
1 liquorice tea
7:30 Brisk 30 minute walk
8:15 3 plums
30 minutes later: quinoa porridge ( see p. 75 of cookbook). 10:15 A pear
12:00 Go for a brisk 20 minute walk
12:30 Creamy broccoli soup (see p. 84 of cookbook) with carrot and nut loaf (make enough of both for tomorrow).
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
7:00 Breathing exercises
7:15 1 glass warm water
1 ginger tea
7:30 Brisk 30 minute walk
Put some hazelnuts to soak for later
8:15 1 apple
30 minutes later: millet and coconut porridge; cook 1/2 cup of millet and 1/2tsp of cinnamon in 2-3 cups of water. When most of the water is absorbed add 1tbsp of creamed coconut and cook until all the water is absorbed and the coconut is dissolved.
10:30 Vegetable crudités with tahini dip from last night.
12:00 Go for a brisk 20 minute walk
12:30 Creamy broccoli soup from yesterday with avocado and barley salad (see p. 109 of cookbook).
Mid p.m. A slice of carrot and nut loaf from yesterday.
6:00 Dance wildly for 20 minutes.
6:30 Lentil and millet bake with tamari ginger gravy and green salad
Ingredients
7:00 Meditation
7:15 1 glass warm water with lemon juice
1 fennel tea
7:30 Brisk 30 minute walk
Put some almonds to soak for later
8:15 Soaked prunes
30 minutes later: Soaked muesli.
10:15 Miso soup
12:00 Go for a brisk 20 minute walk
12:30 Lentil and millet bake from yesterday with alfalfa, radish and lettuce salad.
Mid p.m. sprouted chickpeas.
6:00 Have a brisk 20 minute cycle ride or walk and a 10 minute stretch.
6:30 Butterbean stroganoff with brown rice – make enough rice for tomorrow’s breakfast and rice salad.
Ingredients
- 1 cup of dry butter beans, soaked overnight
- 3 carrots, sliced
- 1/2 cauliflower, cut into florets
- 2 bay leaves
- 3tsp tarragon
- 1 onion, finely chopped
- 1/2 swede
- 250g of mushrooms
- 2 tsp black mustard seeds
- 1 block of tofu
- 2tbsp of lemon juice
- 2 tsp olive or coconut oil
Method
- Cook the butterbeans in plenty of water until soft (about 45-60 minutes).
- Saute the onion with the bay leaves and mustard seeds in the oil until the onions are transparent.
- Add the carrots, swede, mushrooms and cauliflower. Cook for a couple of minutes then add water to just cover the vegetables.
- Simmer for 10 minutes then add the cooked beans.
- Blend the tofu with the lemon juice and tarragon and some water from the vegetable pan until smooth.
- Add the tofu mix to the vegetables and heat gently but do not boil.
- Serve with brown rice.
8:30 Meditation
Put some unsulphured apricots to soak for tomorrow.
9:00 A few soaked almonds
For more information visit www.gillianmckeith.info.
7:00 Meditation
7:15 1 glass warm water with lemon juice
1 dandelion tea
7:30 Brisk 30 minute walk
8:15 A bowl of soaked apricots
30 minutes later: Rice porridge; reheat some of the rice from yesterday with rice milk or water. Once the water has been absorbed serve and stir in some nut butter and soya yoghurt.
10:15 A pear
12:00 Go for a brisk 20 minute walk
12:30 Beetroot soup (see p. 86 of recipe book) with rice salad; mix last night’s left over rice with grated carrot, chopped parsley and sprouted mung beans. Mix with olive oil, tamari and lemon juice dressing.
Mid p.m. 2 Living foods cookie bites
6:00 Do 20 minutes rebounding or skipping. Stretch for 10 minutes.
6:30 Baked trout with almonds and roasted fennel.
Ingredients
- Trout fillets (1 per person)
- 1-2tbsp of almonds per person
- 1/2 a fennel bulb per person
- Olive oil
- Lemon juice
Method
- Slice the fennel bulb, removing the fronds. Place in an oven proof dish and sprinkle on olive oil. Roast in the oven for 20-30 minutes at gas mark 6/200C
- Place each trout fillet on a piece of foil or baking parchment. Brush with olive oil and sprinkle on lemon juice and flaked almonds. Tuck the fronds from the fennel bulb into the fish. Wrap the foil or parchment into parcels (parchment can be secured with metal paperclips).
- Bake for 10-15 minutes until the fish is cooked through.
- Steam some green vegetables and arrange some watercress and rocket leaves on plates.
- Serve the fish and fennel on top of the leaves and the vegetables on the side.
8:30 Meditation
Soak chickpeas for tomorrow’s soup
9:00 A small pot of natural soya yoghurt.
For more information visit www.gillianmckeith.info.
7:00 Meditation
7:15 Warm water with lemon juice
Rosehip tea
7:30 Go for a brisk 20 minute walk
8:00 1 apple
30 minutes later: buckwheat, lemon and ginger porridge (see p. 77 of cookbook).
10:15 Radishes with mixed seeds
12:00 Go for a brisk 20 minute walk.
12:30 Chickpea and mint soup with watercress salad:
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.
Make enough for later.
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. A few pumpkin seeds
6:00 Walk for 20 minutes; stretch for 10 minutes.
6:30 Red dragon pie with green salad
Ingredients
2 cups of dry aduki beans, soaked for 12 hours
1/2 kg of potatoes
2 medium onions, finely chopped
2tsp finely chopped root ginger
1tbsp olive oil
1/2 swede, chopped
3 carrots, sliced
3 sticks of celery, finely sliced
1 cup of passata
1/2 cup of soya milk
1 tsp turmeric
1tbsp tamari
Freshly ground black pepper
2tsp paprika
Method
- 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).
Make enough for tomorrow and serve with a green salad.
8:30 Meditation
9:00 A small bowl of chickpea soup from lunch
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 1 pear
30 minutes later: Porridge; cook oat flakes and oat bran with oat milk or water with 1 tsp of cinnamon.
Sprinkle on ground seeds once served.
10:30 Carrot, apple, celery and beetroot juice: put 3 carrots, 1 apple, 2 stalks of celery and 1 small beetroot through the juicer. Stir in 1/4 tsp of spirulina.
12:00 Go for a brisk 30 minute walk
12:30 Red dragon pie with green salad
Mid p.m. A piece of fruit.
6:00 Go for a brisk 20 minute walk or dance for 20 minutes.
6:30 Quinoa with sprouted lentils and roasted vegetables.
This should be enough for lunch tomorrow as well.
Ingredients
- 1 cup of quinoa per person
- Lots of vegetables (squash, carrots, swede, beetroot, courgettes) chopped
- 2tbsp olive oil
- 1tbsp tamari
- 2tsp thyme
- 1tsp miso paste
- 1 cup of sprouted puy lentils per person
- Tahini sauce (optional)
Method
- Mix your chopped vegetables with some olive oil and tamari.
- Place on a roasting tin and sprinkle with fresh thyme. Roast in the oven for 40 minutes, gas mark 7 or 220C.
- Meanwhile, cook 1 cup of quinoa per person in 2-3 times the amount of water.
- Once all the water has been absorbed stir in tsp of miso paste that has been mixed with a bit of water and some sprouted puy lentils.
- Turn off the heat, cover and let sit for 10 minutes.
- Serve the vegetables on the quinoa and spoon on tahini sauce if desired.
8:30 Meditation
9:00 1/2 an avocado
Soak some muesli for tomorrow morning.
For more information visit www.gillianmckeith.info.
7:15 Meditation
7:30 1 glass warm water with lemon juice
1 dandelion root coffee
7:30 30 minute brisk walk
8:00 2 figs
30 minutes later: Soaked muesli
10:15 Make a vegetable juice using whatever veg you fancy. Stir in 1 tsp Living foods energy powder.
12:00 Go for a 30 minute walk
12:30 Quinoa with puy lentils and roasted vegetables from last night.
Mid p.m. Vegetable crudités with bean dip.
Make a dip by combining any cooked or tinned beans with some sunflower seed or almond nut butter, lemon juice, water and chopped chives or garlic. Experiment and make according to your own taste.
6:00 Skip or rebound for 20 minutes and do 10 minutes stretching or yoga asanas if you know any.
6:30 Chicken stir fry: chop chicken breasts into pieces and stir fry in olive oil and tamari with some mixed vegetables until the chicken is cooked through.
Vegetables could include shredded cabbage, broccoli, carrots, courgettes, bean sprouts or whatever you have left over.
9:00 A few hulled hemp seeds
For more information visit www.gillianmckeith.info.
Fruit
Lemons, apples, pears, figs, dried apricots (unsulphured), plums.
Vegetables
Carrots, celery, rocket, lettuce, garlic, onions, beetroots, broccoli, cauliflower, kale, swede, watercress, leeks, celeriac, baby spinach, brussel sprouts, squash, white cabbage, radishes, savoy cabbage, sweet potatoes, courgettes, rocket.
Nuts and Seeds
Hemp seeds, sesame seeds, flax seeds, pumpkin seeds, sunflower seeds, almonds, walnuts (in shells if possible),brazil nuts, ground almonds.
Drinks
Nettle tea, fennel tea, dandelion tea, mint tea, rosehip tea, dandelion coffee, liquorice tea.
Grocery
Rice milk, oat milk, sunflower seed butter, tahini, natural soya yoghurt, Dr Gillian’s hemp seed bars, creamed coconut, nori flakes, frozen broad beans, frozen peas, oat cakes, black olives, hazelnut butter, brown rice flour, egg free mayonnaise, apple juice.
Beans and sprouts
Selection of dry beans for sprouting (mung, puy lentils, brown lentils and chickpeas), red split lentils, puy lentils, mung beans, chickpeas (canned), kidney beans (canned), mixed beans (canned), butterbeans (canned), alfalfa sprouts.
Grains
Quinoa, millet, brown rice, oat flakes, buckwheat, oat bran.
Condiments
White miso paste, tamari, vegetable bouillon powder, Dr Gillian Mckeith’s living foods energy powder, cider vinegar, olive oil, liquid nutrient shot, coconut oil, toasted sesame oil, vegetable stock cubes, Dijon mustard, arrowroot or kudzu.
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.
Fish
Halibut fillets and Haddock or whiting.
For more information visit www.gillianmckeith.info.
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