Summer Diet Plan - The three stages

Get glowing skin and feel lighter and full of energy in just 9 days...

Summer Diet Plan - the three stages

The 9 day plan is, in fact, made up of three smaller plans, each stage with a specific goal. Creator of the plan, Jennifer Irvine explains how it works...


Day 1-3: De-bloatBloat

''Bloating is a common side effect of an unhealthy diet, usually triggered by refined carbohydrates and sugar. Eliminating these foods will tackle bloat, and prepare your body for an overall cleanse.

You’ll find plenty of whole-grains in these three days to keep you feeling full, while yogurt will help reset the balance of good bacteria in your digestive system, making sure your food is better absorbed.

Just as important as what you eat and drink, is how you do it.  The plan helps ease your body into the cleansing process with cooked and soaked foods, rather than raw, which is harder to digest. This is also the time to get your eight glasses of water a day to thoroughly hydrate yourself.  

While you’re making this change to your diet, be kind to yourself - set aside eating time, when you can relax and focus on your food. Chew slowly and deliberately, and enjoy the wonderful flavours and textures.'' 

Day 4-6: Glowing skinSkin

''Our largest organ needs proper nurturing and nourishment from within. Fatty acids (particularly omega 3), Vitamin E and Vitamin C are essential for its care and maintenance. So these days are packed with ingredients rich in these fats and nutrients, such as oats, spinach, nuts, seeds, salmon and avocado.

Our skin’s health is supported by good liver function, and citrus fruits play an important role, as they’re highly alkaline and are known to promote liver detoxification.

Antioxidants are a must, which you’ll find in the range of colourful leafy greens, sweet peas, fresh herbs, peppers and beetroot. 

For an added antioxidant boost, drink green tea several times a day, as well as maintaining your water intake to ensure all toxins are being flushed from the body.''

Day 7-9: Boost energy and metabolismEnergy

''These last three days are designed to leave you feeling refreshed, energetic and body-aware. 

The recipes focus on stabilising and balancing your blood-sugar levels, with plenty of protein-rich snacks and by including protein at every meal. Combined with good (unsaturated and polyunsaturated) fats, this slows down the release of sugars into the blood and leaves you feeling satiated, but not overly full. 

Magnesium and B vitamins are vital for converting foods to energy. Our recipes include eggs, spinach, lamb’s lettuce, whole grains, chickpeas, mackerel and lamb, and have been designed for their energy-giving properties, as well as for the relaxing properties associated with magnesium.

Finally, now that you’re in great shape from the food, add some physical exercise into your day to channel your extra energy, and help control your weight. Walking, swimming, dancing - whatever you enjoy, exercise triggers the production of serotonin – the feelgood hormone that helps you glow even more!'' 

Read more about the Summer Diet Plan


Comments, questions and tips

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14th Jun, 2014
I signed up for the summer diet plan a few weeks ago and I was expecting this email of youre to start me off on the diet. There is no indication aof where it begins. Not only that, but you ask me to comment how I got on with the recipe; it is not there....what is going on??!! Also, I have not seen the info. you promised on the 12 June. Please enlighten me! Ben Mead.
17th Jun, 2014
Glad it isn't just me this has happened to. I was beginning to wonder what was going on as well.
goodfoodteam's picture
17th Jun, 2014
Hi there, Sorry to hear you haven't recieved the plan - please do check your mailbox junk folders in case it's ended up in there. If you still can't find it please e-mail us at and we can send you a link.Thanks,The Good Food team  
19th Jun, 2014
I've read through the plan and I'm keen to try it but I have to bring my lunches to work and the lunches that have been listed don't seem too lunchbox friendly, such as the asparagus and runny egg. I haven't tried making it in advance and boxing it up but I can't see how it would work. Any suggestions?
14th Jun, 2014
I am allergic to apples. What fruits can I use instead?
goodfoodteam's picture
17th Jun, 2014
Hi there,For the museli, try using grated pear or carrot (might sound odd but will add a lovely sweetness) to replace the grated apple, and coconut water or carrot juice to replace the apple juice. If using carrot, you may want to add some extra cinnamon to create a flavour similar to carrot cake.Many thanks,The Good Food team
13th Jun, 2014
I am really keen to try this diet plan. Is it suitable for both men and women? And is it in print form so I can read the recipes in my kitchen?
goodfoodteam's picture
17th Jun, 2014
Hi there,The plan is indeed suitbale for men and women - just include lots of whole food, healthy snacks if you feel you want more calories in the day. The plan is also availble in BBC Good Food magazine on sale now if you prefer it in print form.Many thanks,The Good Food team
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