Feeling happy in your skin this summer isn’t just about slipping effortlessly into previously too-tight shorts (not that we’re knocking it). It’s also about youthful, dewy skin and hair that shines – a summer glow that truly comes from inside out. Here’s the second week to our Glow Diet plan – enjoy!
‘Remember, this 1500-cal per day plan is based on the principles of the Mediterranean diet,’ says nutritionist Anita Bean (anitabean.co.uk). The diet might have been around for years – but that’s because it works. ‘It’s been proven to deliver fantastic health and anti-aging benefits because of all the vitamins and minerals and antioxidants, but what really makes the magic happen is the total package you’ll find here: fresh fruit and vegetables, healthy fats and protein, pulses, nuts and wholegrains. There’s minimal amounts of sugar and salt, and no processed foods, which means you’ll it easier to stick to the plan and lose weight. Not only that, research has shown that people who eat at least seven portions of fruit and veg a day feel calmer, happier and more energetic.’
*Dairy or non-dairy milk alternative (e.g. soy, coconut, almond or oat)
** Olive oil dressing: Whisk together 1 tsp clear honey, ½ tbsp Dijon mustard, juice of ½ lemon and 3 tbsp extra virgin olive oil
WEEK TWO
Day 8
Breakfast
Blueberry Porridge:
40g oats
250ml milk*
100g blueberries
1 tsp maple syrup
Lunch
Pasta, avocado and tuna salad:
180g cooked wholewheat pasta
100g tinned tuna
125g cherry tomatoes
½ avocado, sliced
A handful of rocket
Snack
1 apple and 15g seeds
Dinner
Chicken and Vegetable Curry
Ingredients:
1 tsp olive oil
½ onion, chopped
1 tbsp curry paste
100g chicken
½ aubergine
75g butternut squash
50g kale
200g tinned tomatoes
100ml vegetable stock
Handful of spinach
180g cooked whole grain rice
Vegetarian? Substitute ½ tin (200g) chickpeas for the chicken
Method:
Heat the oil in a non-stick pan. Cook the onion for 3-4 minutes. Add the curry paste and cook for 1 minute, stirring continuously. Add the chicken aubergine, butternut, cabbage, tomatoes and stock and bring to the boil. Simmer for 15 minutes. Add the spinach and cook for 2 minutes. Serve with cooked rice.
Day 9
Breakfast
Fresh fruit and nuts:
100g raspberries
100g strawberries
1 nectarine
25g walnuts
Lunch
200g sweet potato, baked
1 tsp olive oil spread or butter
100g tinned salmon
100g salad leaves
Vegetarian? Substitute 3 falafels for the salmon
Snack
1 Nakd bar (35g)
Dinner
Bean and quinoa salad with pumpkin seeds and feta (make enough for lunch on day 10, too):
180g cooked quinoa
25g pumpkin seeds
½ tin (200g red kidney beans)
4 baby plum tomatoes, halved
½ yellow pepper, deseeded and chopped
2 spring onions, sliced
50g feta cheese, crumbled
Zest and juice of ½ lemon
1 tbsp (30ml) olive oil
Day 10
Breakfast
Green smoothie plus a yoghurt:
50g kale or spinach
50g pineapple
½ banana
125ml coconut water
Crushed ice
Serve with: 150g 2% fat plain Greek yoghurt and 1 tsp honey
Lunch
Bean and quinoa salad with pumpkin seeds and feta (see dinner, Day 9)
Snack
150g 2% fat Greek yoghurt and 1 peach
Dinner
Beans with ratatouille (make enough for lunch on Day 11):
Serves 2
Ingredients:
1 tbsp olive oil
1 onion, chopped
½ red peppers, sliced
½ yellow pepper, sliced
2 garlic cloves, crushed
1 courgette, sliced
½ aubergine, diced
400g tinned tomatoes
400g tinned flageolet beans, drained
Salt and freshly ground black pepper
2 tbsp basil leaves or chopped fresh parsley
Method:
Heat the oil in a non-stick pan. Add the chopped onion and peppers and cook gently for 5 minutes. Add the garlic, courgettes, aubergines, tomatoes and flageolet beans. Stir then cover and cook over a low heat for 20-25 minutes until all the vegetables are tender. Season and stir in the fresh herbs.
Day 11
Breakfast
Yoghurt with fruit and nuts:
150g 2% fat plain Greek yoghurt
15g flaked almonds
1 nectarine
1 tsp maple syrup
Lunch
Beans with ratatouille (from dinner, Day 11)
Snack
25g hummus with carrot batons
Dinner
380g Innocent Thai Coconut Curry Veg Pot
180g cooked quinoa
Day 12
Breakfast
Chia and raspberry porridge:
40g oats
250ml milk*
50g raspberries
15g chia seeds
1 tsp honey
Lunch
Guacamole and veg cruditees:
Celery, carrot and cucumber batons
3 oatcakes
½ quantity homemade guacamole (makes enough for day 12 and 13)
Ingredients:
1 large ripe avocado
1 tbsp lemon or lime juice
1 small onion, chopped
1 garlic clove, crushed
1 tomato, chopped
1 tbsp chopped coriander
Freshly ground black pepper
Method:
Mash the avocado with the lemon or lime juice. Combine with the remaining ingredients, then chill.
Snack
3 ready-to-eat dried apricots, plus 15g walnuts
Dinner
Fish with spicy chickpeas:
Ingredients:
2 tsp lemon juice
2 tsp olive oil
125g white fish fillet
½ onion, sliced
½ red pepper, sliced
50g spinach
Pinch dried chilli flakes
½ tin (200g) chickpeas, rinsed and drained
A small handful of fresh coriander, chopped
Vegetarian? Substitute 50g grilled halloumi for the fish
Method:
Brush the fish with 1 tsp olive oil and lemon juice and grill for 8-10 minutes until cooked (no need to turn it). Meanwhile, heat the rest of the oil and cook the onion and pepper over a moderate heat. Add the spinach and cook for a minute until wilted. Stir in the chilli flakes. Tip in the chickpeas, heat through and season. Serve the chick peas with the fish. Scatter over the coriander.
Day 13
Breakfast
Banana cinnamon Yogurt:
150g 2% fat plain Greek yoghurt
1 sliced banana
½ tsp cinnamon
1 tsp maple syrup
Lunch
Guacamole and veg cruditees:
½ quantity homemade guacamole (from day 12)
Celery, carrot and cucumber batons
Snack
100g raspberries and 15g seeds
Dinner
Salmon with noodles:
Ingredients:
150 g cooked egg noodles
1 carrot, thinly sliced
2 spring onions, sliced
4 mushrooms
175g salmon steak
Fresh chopped parsley
Vegetarian? Substitute 100g marinated tofu, sliced
Method: Place the noodles onto the centre of a piece of oiled foil approx 50 x 30 cm. Lay the vegetables and salmon on top. Sprinkle with salt and parsley. Fold the foil over to enclose the salmon and seal the edges. Place on a baking tray. Bake at 180C/160C fan/ gas 4 for 15 minutes. Turn onto a plate to serve.
Day 14
Breakfast
Scrambled eggs:
2 eggs (cooked in 1 tsp butter or coconut oil)
1 sliced tomato
1 slice rye bread
Lunch
Beetroot and white bean salad:
1 cooked beetroot, sliced
200g canned cannellini beans
A handful of rocket
1 tbsp olive oil dressing**
1 tbsp pumpkin seeds
Plus: 150g 2% fat Greek yoghurt
Snack
1 banana and 1 peach
Dinner
Goat’s cheese and tomato frittata:
1 tsp olive oil
1 small onion, chopped
1 tomato, sliced
2 eggs
25g Goat’s cheese
1 tbsp chopped parsley
Salad leaves
175g baked potato with 1 tsp olive oil spread or butter