Week 1 and 3. Four Days of the Week: chose from these options. Before Breakfast: Breakfast:

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1 Week 1 and 3 Four Days of the Week: chose from these options. Before Breakfast: One glass or cup of warm water with the juice of half a grapefruit or lemon in order to kick start digestion and to help with fat metabolism - add a dash of cinnamon as this also regulates blood sugar levels and helps to reducing cravings. Breakfast: Spicy Baked Beans on 2 Slices of Wholemeal or Rye Toast : Add some chilli or tabasco to the beans which act as thermogenic agents to speed up the metabolism and stimulating the digestion.

2 Banana and Berry Smoothie: Blend 250 mls of Rice, Almond or Semi Skimmed Milk together with 1 small banana and half a cup of fresh or frozen berries fresh or frozen berries. One scoop of plant based Protein like Sunwarrior Vanilla or Chocolate can be added to increase satiety as can a handful of almonds. One cup of Coffee, Tea or Herbal Tea of choice - to help with fullness and hydration - the caffeine in the coffee or tea has fat burning qualities - sweeten with honey, stevia or xylitol - no added sugar or artificial sweeteners. Mid Morning: Seasonal Fruit Salad with Nuts: Small bowl of fruit salad topped with 5 or 6 Almonds or mixed Nuts of choice. Can be served with a dollop of non sugary organic yoghurt or coconut yoghurt. The fruit and nuts are nutrient dense and help with both cognitive and immune function - the nuts provide some protein to help with fullness. One Apple with 6-8 Pecans. This pectin and protein mix helps stop cravings. Lunch: 2 or 3 Egg Omelette or Scrambled Eggs with Half an Avocado. Season with chilli, cayenne or black pepper to promote thermogenesis. 2 or 3 Crisp Bread with Half an Avocado and some tomato. Season with Black pepper and Sea Salt.

3 Mid Afternoon: 2 or 3 prunes or a glass of prune juice if you prefer together with one banana : if you re constipated its harder to lose weight and the banana provides fibre and energy both physically and mentally. Two teaspoons of mixed nuts and seeds for protein to help keep you satisfied. Banana with 6 Pecans or Walnuts : any combination of fruits although berries are best. Peppermint or Spearmint Tea with a little added honey to both calm and stimulate the digestion making the plan more efficient. Dinner: Stir Fry Tofu with Vegetables and Cashew Nuts: Add 100 g of tofu to two cups of a vegetable medley of your choice. Add a handful of unsalted cashews to increase the protein level and serve with a cup of brown rice. Make sure you add spices to taste which also stimulates the digestive juices and speed up the metabolism - use soy sauce or tamari, ginger, chilli and garlic. Tempeh can be substituted for the tofu if desired. Grilled Kebabs : Thread small chunks of tuna, salmon and/or tofu and alternate with veggies such as broccoli, peppers and mushrooms onto a skewer and cook as preferred and serve on bed of lettuce. Season with spices of choice. Cup of Herbal Tea such as a cup of unsweetened dandelion tea or your herbal tea of choice, such as fennel, fenugreek or liquorice. Dandelion s bitter qualities aid liver function making it good for weight loss, fluid retention, bloating and skin conditions. Dessert: Cocao Treat : 1 teaspoon of Cocao with 200 mls of unsweetened Rice, Almond or Coconut Milk. Have with a handful of nuts and dried fruits - this helps with mood and satisfies your sweet tooth. Half a teaspoon of chilli powder can be added to help with fat burning. 2 Squares of dark organic chocolate with 5 or 6 Almonds.

4 Three Days of the Week: Chose from the following Before Breakfast: One glass or cup of warm water with the juice of half a Lemon or Grapefruit and a little cinnamon and honey to kick start digestion and fat metabolism - also regulates blood sugar levels to help stop cravings. Breakfast: Small Berry Bowl: Cup of berries - fresh or frozen : with a dollop of non sugary yoghurt - preferably organic and 5 or 6 Almonds. The berries are a nutrient dense superfood that help keep your immune system strong whilst the nuts provide some protein to help keep you full and focused. Small Porridge Bowl : Add three tablespoons of antioxidant rich blueberries, stewed rhubarb or stewed apples to a small bowl of porridge. Oats help keep blood sugar levels stable and help with cravings whilst the fruit helps to keep your immune system strong. 1 cup of Coffee, Tea or Herbal Tea of choice - to help with fullness and hydration - the caffeine in the coffee or tea has fat burning qualities - sweeten with honey, stevia or xylitol - no added sugar or artificial sweeteners. Mid Morning: 3 or 4 prunes or a glass of prune juice if you prefer : if you re constipated its harder to lose weight. Three teaspoons of mixed nuts and seeds - for protein to help keep you satisfied. One Apple with 8-10 Almonds Cup of Herbal Tea - again to help keep you feeling fuller for longer. Lunch: 2 Rice or Corn Crackers topped with Avocado, Tomato, Thinly Sliced Cheese or Creamed Cheese -

5 high in protein and healthy omegas to help with satiety. Sardines or Mackerel can be added. Three Bean Mix : Use a generous handful of lentils, chick peas or red kidney beans with salad leaves to make an open sandwich: 1 or 2 pieces of whole grain crisp bread such as Ryvita is to be used as the base. Season with black pepper. Mid Afternoon: Boiled organic or free range egg with black pepper - protein with thermogenic spice to help reduce cravings. Half an avocado mashed served with 4 or 5 small carrot or celery sticks. I cup of herbal tea Dinner: Lentil or Bean and Vegetable Soup: Add a cup of lentils or beans plus 2 cups of green vegetables to ml of water. Simmer slowly and add turmeric, chilli and ginger. This is easy to digest and thermogenic herbs help speed up fat loss. Chilli Roast Mediterranean Veggies : Any combination of 2 cups of vegetables such as red onion, courgette peppers and tomatoes with a garlic, herb and chilli seasoning. You can also add half a cup of lentils or chick peas. Bake in a small lasagne dish with a drizzle of cold pressed olive oil. Dessert: Stewed Pears - Stew one pear and add some sultanas or raisins and a little cinnamon - chilli or cayenne boost fat burning.

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