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REPOST: WEEK 1-12 Weeks Challenge

REPOST: WEEK 1-12 Weeks Challenge

DO’S: WEEK 1 Drink at least 4 litres 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 ( click here for list of COMPLEX CARB) Don’t go eating a bunch of banana because its fruits

MEAL PLAN FOR WEEK 1:

Detox Fruit – This includes apples, 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 homemade 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, cannelloni, black eye, pinto, red lentils, green lentils and brown lentils. Eat any beans, including those that have been dried or canned in water.

Serving is half a cup (1/2) Unsalted nuts and seeds – including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts, sunflower and pumpkin.

Not more than a handful or 1tbsp if its in form of butter. 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 (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 versions

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 drinkWater Fruit infused water Green tea or fruit tea

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