HOW OUR FOOD WORKS FOR YOU see page 90
WHAT MAKES THE PLAN HeALTHY
Achieving the right nutrition through a healthy, balanced diet can help improve your mood, support energy levels and help you think more clearly. Our plans are packed with colourful fruit and vegetables and include the right quantities of them to ensure you get all of your recommended 5 serves of vegies a day. We’ve also made good use of minimally processed ingredients and foods that provide you with healthy fats, lean proteins and slow-release carbs in the form of fibre-rich wholegrains and pulses, plus fermented foods like probiotic-containing yoghurt. A combination of these are associated with several positive health effects, including healthier digestion, a stronger immune system and an overall better mindset, so you can expect to feel more energised, brighter and sharper.
Our recipes have been analysed without additional salt. Instead we use spices and herbs to provide layers of flavour.
This seven-day plan aims to provide between 5000 and 6300 kilojoules per day (1200-1500 Calories), which is likely to create a moderate shortfall, allowing for steady, controlled weight loss where desired. We’re sure you won’t feel hungry, however, if weight loss isn’t your goal or your lifestyle requires a higher carbohydrate or kilojoule intake, find snack ideas on page 43.
As with any lifestyle or diet change, we encourage you to speak to your GP or healthcare team if you have any concerns or health issues before following any of our plans.
The secret to success is preparation, so we suggest using the Saturday before starting the plan to shop for ingredients and do some food prep. We’ve also cut down the time you’ll spend in the kitchen as the majority of our mains serve four, which means two people can eat well with minimum effort for lunch or dinner on another day.
If you’re vegetarian or reducing your meat intake, turn to page 35 to discover a plan with additional recipes that will replace our meat-based dishes.
YOUR 7-DAY SUMMER HEALTHY DIET PLAN
(serves 2)
OFF TO A GOOD START
Three delicious breakfasts to keep you fuelled till lunchtime
VeGAN STRAWBeRRY PANCAKeS
10 MINS 10 MINS 2 (3 PANCAKES PER
