The Eat Yourself Young Diet

Breakfast

1 small pot of probiotic, sugar-free Yoghurt and 2tbsp of berries. Or Porridge made with 50g whole porridge oats, 120ml skimmed milk and 4 chopped dried apricots.

Morning snack

·         2tbsp mixed unsalted nuts and raisins. Or 2 oatcakes with Brazil nut butter.

2 oatcakes with Brazil nut butter.

Lunch

·         ½ carton of fresh lentil soup and

·         1 small whole-meal roll.

Or

·         1 cooked salmon fillet served with a spinach and watercress salad.

Afternoon snack

·         2 Clementines and 1tbsp sunflower seeds.

Or

·         2tbsp sunflower seeds and 5 strawberries.

Dinner

·         50g whole meal spaghetti with fresh tomato sauce.

Or

·         1 baked sweet potato with a can of tuna and a green side salad.

1 baked sweet potato with a can of tuna and a green side salad.

Day 2

Breakfast

·         2 egg omelet with sliced mushrooms.

Or

·         Fruit smoothie made with 2tbsp probiotic yoghurt, is mall banana and 6 strawberries.

Morning snack

·         2 sticks celery with 1 mini pot of soft cheese.

Or

·         1 apple and 6 almonds.

Lunch

·         1 skinless chicken breast and mixed salad.

Or

·         1 cod fillet with steamed broccoli and roasted peppers.

1 skinless chicken breast and mixed salad.

Afternoon snack

·         1 slice melon wrapped in 2 slices

·         Parma ham.

Or

·         1/2 avocado and 5 cashew nuts.

Dinner

·         100g tofu stir-fried with sugar snap peas and Brussels sprouts.

Or

·         100g fillet steak served with ratatouille.

Day 3

Breakfast

·         2 eggs, scrambled, with 1 grilled tomato and 1 slice of toasted whole meal bread.

·         2 grilled field mushrooms stuffed with 50g crumbled feta cheese and fresh, chopped mint.

2 grilled field mushrooms stuffed with 50g crumbled feta cheese and fresh, chopped mint.

Morning snack

·         1 apple and 6 hazelnuts.

Or

·         2 Ryvitas with cottage cheese.

Lunch

·         1 can sardines on 1 slice rye bread with spinach and watercress salad.

Or

·         King prawns served with a quinoa and vegetable salad.

Afternoon snack

·         2 oatcakes spread with 2tbsp homemade guacamole.

Or

·         2 oatcakes spread with 2tbsp houmous.

Dinner

·         Chicken stir-fry served with 50g brown rice.

Or

·         100g turkey mince Bolognese served with steamed courgette ribbons.

Bolognese

Day 4

Breakfast

·         2 poached eggs on 1 slice whole meal toast.

Or

·         Protein smoothie made with a scoop of hemp protein, 130ml almond milk and a handful of berries.

130ml almond milk and a handful of berries.

Morning snack

·         1 large carrot with 1 mini pot of houmous.

Or

·         2 small oranges and 5 almonds.

Lunch

·         1/2 carton broccoli and leek soup with a small whole meal roll.

Or

·         1 baked sweet potato with 1 small can of salmon and a mixed salad.

Afternoon snack

·         1 slice melon, wrapped in 2 slices of Parma ham.

Or

·         1 small bunch of red grapes and 2 Brazil nuts.

Dinner

·         2 salmon fishcakes with steamed vegetables.

Or

·         Coconut chicken curry with brown rice and salad.

Day 5

Breakfast

·         Sugar-free muesli served with 120m I oat milk.

Or

·         2 boiled eggs with 1 slice toasted rye bread.

1 slice toasted rye bread.

Morning snack

·         1 small sugar-free Yoghurt. Topped with 1tbsp toasted, slivered almonds and 1tsp honey.

Or

·         2 oatcakes with 2tbsp Low-Fat cottage cheese.

Lunch

·         1 whole meal pitta bread, stuffed with % pack flavored chicken mini fillets and salad.

Or

·         Mixed bean salad served with 1 small whole meal roll.

Afternoon snack

·         2tbsp flavored sunflower or pumpkin seeds.

Or

·         2 Ryvitas with houmous.

Dinner

·         100g tofu stir-fry made with sugar snap peas, Brussels sprouts and baby corn.

Or

·         Vegetarian lasagne served with a mixed salad.

Vegetarian lasagne served with a mixed salad.

Day 6

Breakfast

·         French toast made with 1 slice whole meal bread dipped in 1 beaten egg and fried in a non-stick pan. Serve with a sprinkle of stevia and 2tbsp fresh blueberries.

Or

·         50g porridge made with 120ml coconut milk, 2tsp linseeds and /2 small chopped banana.

Morning snack

·         2 oatcakes with 1 slice smoked salmon and 1tsp chopped, cooked beetroot.

Or

·         1 pear and 5 almonds.

1 pear and 5 almonds.

Lunch

·         1 small pack of falafel served with yoghurt and tabbouleh and herb salad.

Or

·         ½ carton lentil soup with a small whole meal roll.

Afternoon snack

·         1 small bunch of red grapes and 2 Brazil nuts.

Or

·         1/4 Punnet Blueberries and 2tbsp natural yoghurt.

Dinner

·         100g Turkey mince Bolognese with steamed corvette ribbons.

Or

·         100g lean beef chili con carne served with 50g brown rice.

Day 7

Breakfast

·         2 grilled field mushrooms, stuffed with 50g crumbled feta cheese and fresh, chopped mint.

Or

·         2 eggs, scrambled, and served with 1 slice toasted spelt bread.

1 slice toasted spelt bread

Morning snack

·         1 Ryvita with ½ can sardines in tomato sauce, mashed.

Or

·         1 Ryvita with 2tbsp bean dip.

Lunch

·         1 chicken and avocado sandwich on whole meal bread.

Or

·         1 fresh mackerel fillet grilled and served with roasted vegetables.

roasted vegetables

Afternoon snack

·         3 fresh figs and 6 walnut halves.

Or

·         1 apple and 5 Brazil nuts.

Dinner

·         1 baked sweet potato with cauliflower and broccoli in cheese sauce.

Or

·         1 cod fillet grilled and served with mixed steamed vegetables.