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Week 1: 12 WEEKS CHALLENGE (Food Plan)

Week 1: 12 WEEKS CHALLENGE (Food Plan)

WHAT YOU NEED: WEEK 1
  • Drink at least 4 liters of water daily, drink nothing but water
  • Detox detox detox
  • No biscuits, no crackers, no fizzy drink, no bread and no pastries, no wheat, no meat
  • Use you measuring cup, if you don’t have one buy
  • Snack on fruits, seeds, veg and nuts but only 1 serving
  • Move, exercise for at least 45 to 60 mins daily 4/5 times a week.
  • Keep food journal
  • Sleep 7 hours at least
  • Eat only complex carb ( COMPLEX CARB)
  • Don’t go eating a bunch of banana because its fruits
For any question, send on TWITTER or FACEBOOK PAGE
I might not be able to reply emails because of work so stick to twitter and facebook page.
MEAL PLAN FOR WEEK 1: Detox
 
Foods to include in the plan
Your plan can include:
 
Fruit –This includes apples, bananas, pears, oranges, grapefruit, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, tangerine, peaches, water melons, etc. You can make it in form of smoothie or eat as snack or you can juice them yourself but in moderation.

Vegetables –This includes carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, , broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc  eat any vegetables including fresh or frozen

Beans and lentils –This includes red kidney, haricot, cannellini, black eye, pinto, red lentils, green lentils and brown lentils. Eat any beans, including those that have been dried or canned in water.

Unsalted nuts  and seeds– eat any including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc, eat any including sunflower and pumpkin.

Low fat plain natural yogurt, Honey
Water – at least 3 liters a day
Herbal or fruit teas

Oats,  Potatoes, Brown rice, Fresh fish
Foods to avoid during your detox (Week 1)
  • Red meat, chicken, turkey and any meat products anything meat
  • Full Milk, cheese, eggs, cream
  • Butter and margarine
  • Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, etc
  • Crisps and savoury snacks including salted nuts
  • Chocolate, sweets, jam and sugar
  • Processed foods
  • Alcohol
  • Coffee and tea
  • Mayonnaise
  • Fizzy drinks and squashes, including diet version
Detox Plan Breakfasts (use 1/2 cup for oat and 2 tbsp skimmed milk)
  • Porridge oat: can be topped with any fruit of your choice or natural yogurt or nuts
  • Fruit salad with oats: fresh fruit salad with some sprinkling of oats.
  • Smoothie: fruit or veggy.
  • Fresh fruit and yogurt
Detox Plan Lunch ideas  ( feel free to mix it up, just be creative)
  • Vegetable with either beans or lentil (1 cup cooked) and fish
  • Sweet corn salad with fish (you can use canned fish but remove the oil or water)
  • Vegetable salad with rice (1 cup cooked)
  • Sweet potato with fish with steamed vegetables
Detox Plan Dinner ideas
  • Fish pepper soup
  • Vegetable and fish
  • Salad and fish
  • Beans/lentil salad
  • Sweet potato (1 cup diced) with vegetable and fish
Detox Plan Snacks
  • Salad or fruits (1 serving)
  • Low fat plain natural yogurt mixed with honey/sweetener
  • Plain popcorn
  • Handful of unsalted nuts or seeds
Detox Plan drink
Water
Fruit infused water
Green tea or fruit tea

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