Summer diet plan Days 7-9

Summer Diet Plan – Days 7-9

The last three days of our Summer Diet Plan are designed to leave you feeling refreshed, energetic and body-aware...

We will be removing all previous Healthy Diet Plans in the coming weeks. You will still be able to access all of the recipes online but please do save any related pages, shopping lists or emails if you’d like to keep them for your reference.

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To help you carry on eating well all summer the end of the plan focuses on stabilising blood sugar levels and packs in plenty of energy-giving ingredients.

Day 7

Breakfast
Pistachio nut & spiced apple bircher muesli
Why this works…
Sometimes food can struggle to move smoothly along the digestive tract, which can lead to feeling sluggish. Getting good sources of soluble fibre in the form of apple and oats may help restore energy levels.

Lunch
Open rye sandwich with chicken & avocado
Why this works…
Rye contains substantial amounts of insoluble fibre, plus B vitamins, which are essential in the energy production pathway in the body.

Dinner
Chana masala with spinach
Why this works…
Spinach contains the mineral magnesium, which plays an important role in a variety of biological functions involved in the conversion of food into energy and the use of that energy.

Turmeric is a popular spice used in Indian, Southeast Asian and Middle Eastern cuisines. Turmeric contains the active ingredient curcumin, which has powerful anti-inflammatory properties.

Day 8

Breakfast
Poached eggs with smoked salmon and bubble & squeak
Why this works…
Salmon contains the anti-inflammatory and membrane forming omega-3 essential fatty acids. Omega-3 is also known to assist the transfer of information between nerve cells, helping to support brain function.
 

Lunch
Crunchy mozzarella salad
Why this works…
Brightly coloured vegetables contain potent antioxidants, responsible for reducing the effects of oxidative stress.
 

Dinner
Lemony chicken skewers, herbed new potatoes & apple coleslaw
Why this works…
Cabbage is best prepared close to raw to preserve its numerous nutrients, which include B vitamins, manganese, magnesium, iron and calcium.
 

Day 9

Breakfast
Eggy spelt bread with orange cheese & raspberries
Why this works…
Cottage cheese contains the amino acid tryptophan, a precursor to the feel-good hormone serotonin and sleep promoting hormone melatonin. 

Lunch
Smoked mackerel pâté platter
Why this works…
Mackerel is packed full of energy producing omega-3 fatty acids.

Dinner
Marinated grilled lamb cutlets with creamed corn
Why this works…
Lamb contains substantial amounts of iron, essential for transporting oxygen around the body through its role in red blood cell production. 
 

Suggested snacks

Jennifer Irvine, author of our diet 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 (plum, orange or cup of berries) with a handful of nuts or seeds
  • One cup of edemame beans
  • Small pot of houmous with carrot sticks
  • Diced fresh coconut 

More Summer Diet Plan

Summer Diet Plan recipes – Days 1-3
Summer Diet Plan recipes – Days 4-6

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