Summer Diet Plan - Days 4-6

The middle three days of our Summer Diet Plan plan focus on nourishing your skin from within...

Summer diet plan Days 4-6

Fatty acids (particularly omega-3), vitamin E and vitamin C, good liver function and antioxidants are key for healthy, glowing skin. These middle days give your body's largest organ a boost with skin-friendly foods such as oats, spinach, nuts, seeds, salmon, citrus fruits, leafy greens, herbs and avocado.

Day 4

Vanilla-almond chia breakfast bowlBreakfast
Vanilla-almond chia breakfast bowl
Why this works...
Chia seeds are rich in fibre and omega-3 essential fats. They also form a gel in the digestive tract, which moves through the body and cleans up as it goes.

Stuffed Moroccan pittaLunch
Stuffed Moroccan pitta
Why this works...

Chickpeas provide a concentrated source of protein and are thought to play a role in hormone balancing. An imbalance of hormones within the body can lead to skin blemishes and impurities. 

Crispy Asian salmon with stir-fried noodles, pak choi & sugar snap peasDinner
Crispy Asian salmon with stir-fried noodles, pak choi & sugar snap peas
Why this works...
Pak choi is a member of the brassica family. Brassicas support the liver detoxification processes - an inability to detoxify efficiently may impact skin appearance.


Day 5

Minty pineapple smoothieBreakfast
Minty pineapple smoothie
Why this works...
Bromelain, the enzyme found in pineapple, is known for its anti-inflammatory properties as well its role in protein digestion.

Flaked salmon salad with honey dressingLunch
Flaked salmon salad with honey dressing
Why this works...
Salmon contains the anti-inflammatory and membrane forming omega-3 essential fatty acids. The slightly bitter flavour from the rocket will help your liver to detox by increasing bile flow, while the greens themselves flush out toxins.

Goat’s cheese & caramelised onion frittata with a lemony green saladDinner
Goat’s cheese & caramelised onion frittata with a lemony green salad
Why this works...
Lemons are alkalising fruits, helping to maintain optimal blood pH as well supporting liver detoxification.



Day 6

Rye bread with almond butter & pink grapefruit segmentsBreakfast
Rye bread with almond butter & pink grapefruit segments
Why this works...
Grapefruit is a good source of vitamin C. Vitamin C is an anti-oxidant which can stimulate the renewal of skin cells, as well increasing collagen and elastin production.

Slice of frittata with nutty green salad & balsamic dressingLunch
Slice of frittata with nutty green salad & balsamic dressing
Why this works...
Eggs are a brilliant source of vitamin A, the most widely acknowledged nutrient for skin health. 


Cajun grilled chicken with lime black-eyed bean salad & guacamoleDinner
Cajun grilled chicken with lime black-eyed bean salad & guacamole
Why this works...
Vitamin E is a powerful antioxidant found in avocadoes. Vitamin E has been found to help protect and repair the skin by reducing the effects of cell damaging free radicals.


Suggested snacks

Jennifer Irvine, author of our plan says:
''Snacks are an essential part of this plan. When I’m asked to recommend my one top tip, I don’t hesitate: eat regularly, including snacking – just make sure your snacks are healthy and protein-rich. Have one mid-morning and one in the afternoon. Think of them as a pit stop for your body and brain, which helps stabilise flagging blood sugar and glucose levels, allowing you to maintain concentration and energy levels. They also play a crucial role in weight loss, as healthy snacking stops you craving sugary top-ups.''

To support this stage of the plan try snacking on:

  • A piece of fruit ( such as a pear, plum or kiwi) with a handful of nuts or seeds.
  • 1 tbsp of cottage cheese with cucumber sticks.
  • Parma ham wrapped around slices of fresh figs
  • A small pot of olives

More Summer Diet Plan

Summer Diet Plan recipes - Days 1-3
Summer Diet Plan recipes - Days 7-9

Download the shopping list

Comments, questions and tips

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3rd Oct, 2016
How much portion can you take as a man?
24th Jun, 2014
I have asked several times about substituting for grapefruit, and alternatives for hot fish meals. But I am not getting any replies. Is there anybody there?
14th Jun, 2014
Due to medication, I cannot eat grapefruit. What should I substitute the breakfast options for on Day 6, please?
14th Jun, 2014
My husband won't eat hot fish like salmon, so can I use the alternatives listed on the right hand side of the recipe page (e.g. sausage and noodle stir-fry?
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