You Are What You Eat Meal Planner - Week 8

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.

7:00 Meditation
7:15 1 glass warm water and lemon juice 1 rosehip tea
7:30 Brisk 20 minute walk
8:00 1 pear 30 minutes later: Buckwheat porridge; cook 1/2 cup of buckwheat per person in 2-3 times the amount of water. Stir in some miso paste and grated ginger near the end of cooking. Natural soya yoghurt can be added after serving.
10:15 handful of pumpkin and sunflower seeds.
12:00 Go for a brisk 20 minute walk

12:30 Bean soup with kelp flakes (make enough soup for tomorrow) and red cabbage and celery salad. Bean soup
Ingredients

• 1tbsp olive oil
• 1 small onion, finely chopped
• 1/2 savoy cabbage, finely shredded
• 2 carrots, diced
• 1 can of borlotti beans, drained and rinsed
• 1 can of butter beans, drained and rinsed
• 2 pints of vegetable stock or 2tsp vegetable bouillon
• 1 tsp dried mixed herbs
• 1 bayleaf
• 1 tbsp tamari
• Nori flakes
• Black pepper

Method

• Heat the oil in a large pan and sauté the onion until soft.
• Add the garlic, bay leaf, cabbage and carrots and sweat them for 5 minutes.
• Add the beans and the vegetable stock or water and bouillon.
• Bring to the boil, add the herbs and tamari and simmer for 10 minutes.
• Remove the bayleaf and serve.
• Season with freshly ground black pepper and kelp flakes.

Red cabbage and celery salad
Ingredients

• 1/4 red cabbage, finely shredded
• 3 stalks of celery, finely sliced
• Freshly chopped parsley
• 2 tbsp of egg free mayonnaise

Combine all the ingredients and serve!
Mid p.m. Hummous with celery and carrot sticks (make enough hummous for tomorrow).
6:00 Dance for 20 minutes to loud music.
6:30 Baked salmon with spinach and leeks (see p.146 of cookbook)
8:30 Meditation
Put some apricots to soak for tomorrow.
Soak some chickpeas and puy lentils for sprouting.
9:00 A few roasted chestnuts (make enough for a snack tomorrow) Roasted chestnuts

• Slash a cross in the top of some fresh chestnuts. Roast on a baking tray in the oven at gas mark 7/200C for 20 minutes or until soft.
• Break open and eat the softened chestnuts.

For more information visit www.gillianmckeith.info.

7:00 Breathing exercises
7:15 1 glass warm water
1 nettle tea
7:30 Brisk 20 minute walk
Put a cup of lentils per person to soak for later
8:15 Soaked apricots
30 minutes later: Porridge; cook 1/2 cup of oat flakes with oat milk or water with 1 tsp of cinnamon.
Stir in some ground flax seeds and hulled hemp seeds once served.
10:30 Roasted chestnuts from yesterday
12:00 Go for a brisk 20 minute walk
12:30 Tuscan bean soup with celeriac and carrot salad.

Celeriac and carrot salad
Ingredients

• 1/2 a celeriac
• 2 carrots
• 2 tbsp sesame seeds
• 2 tbsp parsley, chopped
• 1 tbsp Olive oil
• 1 tbsp Apple cider vinegar
• 2 tsp Tamari

Method

• Grate the carrots and celeriac and combine with the sesame seeds and parsley in a bowl.
• Mix the olive oil, vinegar and tamari together in a jar and shake or stir. Pour onto the salad and mix.

Mid p.m. Radishes with hummous
6:00 Go for a brisk 20 minute walk and do 10 minutes stretching.
6:30 Millet, Leek, spinach and Lentil bake with green salad

Millet, leek, spinach and lentil bake (make enough for tomorrow as well)
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
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.
• 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 a green salad.

8:30 Meditation
9:00 A heaped tsp of Dr Gillian’s living foods energy powder in oat milk
Put some muesli to soak in water or rice milk for the morning.

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 20 minute walk
8:15 1 pear
30 minutes later: Soaked muesli.
10:15 Miso soup with toasted nori strips
12:00 Go for a brisk 20 minute walk
12:30 Lentil bake and 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 hazelnuts.

Pour on a dressing of olive oil, lemon juice and wholegrain mustard
Mid p.m. Walnuts (buy them in their shells if possible)
6:00 Skip or rebound for 15 minutes.

6:30 Stir fried lentils with quinoa and tahini sauce (make enough quinoa for tomorrow)
Ingredients
Quinoa (1 cup per person)
2/3 cups of sprouted puy lentils per person
Garlic chopped finely
Ginger root, chopped finely
Black mustard seeds
2 Carrots cut into batons
1/2 Red cabbage shredded
1 tin of water chestnuts
Broccoli cut into small florets
Olive oil
Lemon juice
Tamari
Tahini
Chopped coriander
Method

• Rinse the quinoa and cook in 2-3 times the amount of water with the lid on until all the water is absorbed.
• Fry the garlic, mustard seeds and ginger in olive oil for a few minutes then add the chopped vegetables with some tamari and water if necessary to stop burning. Cook for a few minutes (putting a lid on the pan creates a nice steaming effect).
• Add the lentils for the last 2 minutes of cooking.
• Make the tahini sauce by mixing tahini, lemon juice and tamari and then adding water until the desired consistency is reached. Garlic and freshly chopped coriander can be added if desired.

Make extra tahini sauce to use as a dressing for tomorrow’s salad. Half the quinoa is for tomorrow’s breakfast so put this to one side.
Serve the vegetables and lentils on top of the quinoa and pour on tahini sauce.
8:30 Meditation
Put some prunes to soak for breakfast and some butterbeans to soak for dinner tomorrow.
9:00 1 small pot of natural soya yoghurt

For more information visit www.gillianmckeith.info.

7:00 Meditation
7:15 1 glass warm water
1 fennel tea
7:30 Brisk 30 minute walk
8:15 Soaked prunes. 30 minutes later: Quinoa porridge; cook last night’s quinoa with extra water or rice milk until all the water has been absorbed. Stir in some hazelnut butter once served.
10:15 Sprouted chickpeas
12:00 Go for a brisk 20 minute walk
12:30 Broad bean soup with grated vegetable salad

Broad bean soup
Ingredients 1 medium red onion, finely chopped 2 cloves of garlic, finely chopped 1tsp olive oil 2tsp ground cumin 1tsp turmeric 2 pints of hot water or vegetable stock 1tsp vegetable bouillon powder 1kg of frozen broad beans 1tsp miso paste
Method

• Saute the onion in the oil until translucent. Add the cumin, garlic and turmeric and cook for a few more minutes.
• Add the hot water or stock and bouillon and bring to the boil.
• Add the broad beans, bring to the boil, turn down the heat and simmer for 5-10 minutes.
• Drain off some of the liquid and mix it with the miso paste. Add this liquid to the soup. Stir in and turn off the heat.
• Blend until smooth.

Grated vegetable salad
To make the salad grate some beetroots, carrots and celeriac or anything else you fancy. Stir in the tahini sauce from last night and some freshly chopped parsley.
Mid p.m. 1 Dr Gillian Mckeith Living foods energy bar
6:00 Go for a brisk 20 minute walk with arms swinging.
6:30 Butterbean stroganoff with millet
Make enough millet for tomorrow’s breakfast.
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 cooked millet.

8:30 Meditation
9:00 A handful of hemp seeds.

For more information visit www.gillianmckeith.info.

7:00 Meditation
7:15 Warm water with lemon juice
1 mint tea
7:30 Go for a brisk 20 minute walk
8:00 1 apple
30 minutes later: Millet porridge; reheat last night’s millet with extra water or rice milk. Add some chopped nuts once served.
10:15 A few brazil nuts
12:00 Go for a brisk 20 minute walk.
12:30 Butterbean stroganoff with carrot slaw

Carrot slaw
Ingredients

• 1/4 of a white cabbage, finely shredded
• 2-3 carrots, grated
• Sunflower seeds
• 2tbsp apple cider vinegar
• 2tbsp olive oi
• 1tbsp tamari
• Freshly chopped parsley

Method

• 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.

Mid p.m. Vegetables with bean dip. Combine a tin of cannelloni beans with some chopped garlic, olive oil, lemon juice and hazelnut butter in a food processor.
6:00 Walk for 20 minutes; stretch for 10 minutes.

6:30 Roast seabass with pea puree and crunchy kale
Ingredients

• 1 seabass fillet per person
• Juice of 1 lemon
• Thyme sprigs
• 1 leek, finely chopped
• 2tsps olive oil
• 300g of frozen peas
• Mint leaves, finely chopped
• Vegetables for steaming (try celeriac, fennel and carrots)

Method

• Heat the oil and sauté the leek until well cooked.
• Put the sea bass fillets on baking parchment, sprinkle with lemon juice and sprigs of thyme and wrap the parchment round them holding in place with a metal paperclip.
• Place on a baking tray and bake on gas mark 7/220C for 10 minutes or until cooked through.
• Add the peas to the cooked leeks with some boiled water and heat until the peas are cooked (just a few minutes). Add the mint and puree with a hand blender on in liquidiser.

See You are what you eat — the cookbook (p.202 for crunchy kale recipe).
Serve the fish, with pea puree on top and kale on the side.
8:30 Meditation
9:00 2 oatcakes with nut butter
Put some dried figs to soak for tomorrow as well as the nuts and seeds for the energy drink.

For more information visit www.gillianmckeith.info.

7:00 Meditation
7:15 1 glass warm water
1 dandelion coffee
7:30 Brisk 30 minute walk
8:30 A bowl of soaked figs
30 minutes later:
Energy drink; blend soaked and rinsed almonds, hazelnuts and sunflower seeds (use about 1/2 cup of each) with 1-2tsps of Living foods energy powder. Ginger, vanilla essence or cinnamon can be added for flavour.
10:30
Mid p.m. Vegetables and bean dip
12:00 Go for a brisk 30 minute walk
12:30 Carrot and almond loaf with tamari ginger gravy

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.

Tamari — ginger gravy
Ingredients

• 1/2 pint of vegetable stock
• Tamari
• 1-2tsp Grated ginger
• 1 tbsp arrowroot or kudzu

Method

• Put the stock into a pot and heat gently. Add tamari and ginger (taste to check for quantities).
• Dissolve the arrowroot in 1tbsp of cold water and add to the stock.
• Continue cooking until the mixture thickens and becomes clear.

Mid pm. A piece of fruit (whatever you fancy)
6:00 Go for a brisk 20 minute walk or dance for 20 minutes.

6:30 Chickpea Korma with brown rice (make enough of both for tomorrow)
Ingredients

• 1 tbsp coconut oil
• 1 large onion, finely chopped
• 1 clove of garlic, finely chopped
• 1 tsp curry powder
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• 2 tsp ginger
• 1 tsp garam masala
• 50g/2oz creamed coconut
• 1 tin of chickpeas
• 2 carrots, sliced
• 1/2 cauliflower, cut into florets
• 1tbsp arrowroot dissolved in 1tbsp water
• 1 tbsp chopped coriander
• 1 cup of brown rice per person (this should be enough for tomorrow as well)

Method

• Rinse the rice and put in a pan with twice the amount of water. Bring to the boil, turn down the heat and simmer with the lid on until all the water is absorbed (about 40 minutes).
• Heat the coconut oil in a large saucepan and add the onion and garlic until they soften. Add the spices, except the garam masala and cook for a few more minutes.
• Add the carrots and cauliflower and cook for a few minutes, coating them in the spices.
• Dissolve the creamed coconut in 2 cups of boiling water and add it to the pan with the drained and rinsed chickpeas.
• Cook for 20 minutes until the vegetables are cooked through.
• Add the arrowroot mixture and cook until the mixture thickens.
• Add the fresh coriander just before serving.

8:30 Meditation
9:00 Steamed hazlenuts

For more information visit www.gillianmckeith.info.

7:15 Meditation
7:30 1 glass warm water
1 lemon and ginger tea
7:30 30 minute brisk walk
Put some almonds to soak for later.
8:00 A bowl of fruit salad; use whatever you have left.
30 minutes later: Rice porridge; re-heat last night’s rice with extra water or rice milk until all the water has been absorbed. Stir in natural soya yoghurt once served.
10:15 Make a vegetable juice using any left over vegetables you have. Add a dropper full of liquid nutrient shot.
12:00 Go for a good 30 minute walk.
12:30 Chickpea korma with green salad.
Mid p.m. Carrot and almond loaf from yesterday.
6:00 Skip or rebound for 20 minutes and do 10 minutes stretching.

6:30 Tempeh with roasted vegetables and almond pesto
Ingredients
Tempeh (100g per person)
A selection of vegetables for roasting; eg: beetroot, carrots, swede,
squash, red onions.
Ginger —finely chopped.
Olive oil
Tamari

Almond sauce
Ingredients
1/2 cup of soaked almonds
A bunch of fresh basil
1/2 tsp wholegrain mustard
1 clove of garlic, crushed
Juice of half a lemon
3 tbsp olive oil
Method

• Chop the vegetables and tempeh into cubes and put in an oven proof dish. Sprinkle with olive oil, chopped ginger and tamari.
• Roast in the oven for 40 minutes on gas mark 6 or 200C. For the almond sauce
• Combine the soaked almonds with the basil, mustard, garlic, lemon juice and olive oil in a food processor and blend until smooth. Add water until the desired consistency is reached.
• Once the vegetables and tempeh are cooked serve onto plates and spoon on the almond pesto.

8:30 Meditation
9:00 1 baked apple; core a cooking apple; place it on an oven proof dish and fill the cavity with soaked raisins, sultanas and cinnamon. Bake in a warm oven on gas mark 6/200C for 15-20 minutes.

For more information visit www.gillianmckeith.info.

Fruit
Lemons, apples, pears, dried figs, dried apricots (unsulphured), prunes, raisins, sultanas, cooking apples.

Vegetables
Carrots, celery, mixed leaves, lettuce, garlic, onions, radishes, squash, beetroots, broccoli, cauliflower, kale, swede, white cabbage, watercress, leeks, red cabbage, celeriac, spinach/chard, brussel sprouts, savoy cabbage, avocadoes.

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

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

Grocery
Rice milk, soya milk, hazelnut butter, tahini, tempeh, natural soya yoghurt, Dr Gillian’s living foods energy bars, oat cakes, creamed coconut, frozen broad beans, frozen peas, tofu, tempeh, miso soup, water chestnuts (canned).

Beans and sprouts
Selection of dry beans for sprouting (mung, puy lentils, brown lentils and chickpeas), cans of chickpeas, red lentils (dried), puy lentils (dried), cans of butter beans, cannelloni beans, borlotti beans, chickpeas and dried butter beans.

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

Condiments
Miso paste, tamari, vegetable bouillon powder, Dr Gillian Mckeith’s living foods energy powder, cider vinegar, olive oil, coconut oil, nori flakes, nori sheets, sea salt, liquid nutrient shot, kuzu or arrow root, egg free mayonnaise, wholegrain mustard, umeboshi paste.

Herbs and spices
Parsley, coriander (ground and leaves), root ginger, cinnamon, thyme, cumin, mint, fresh basil, rosemary, dried mixed herbs, fennel seeds, black pepper, bay leaves, paprika, ground ginger, black mustard seeds, tarragon, garam masala, marjoram, turmeric, cardamom, ground fenugreek, curry powder.

Fish
Organic or wild salmon fillets, Sea bass fillets.

For more information visit www.gillianmckeith.info.