Breakfast Suggestions (some are featured in recipe section)
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Porridge Oats + milk of choice, cinnamon, grated apple, 1tbsp milled seeds
Berry Almond Supercharger Smoothie – see recipe section
Milk/Natural Greek Yogurt topped with 2 tbsp of Sugar Free Granola and berries (see granola recipe)
1-2 eggs (any style) with grilled tomato/mushroom served with 2 oat cakes
1-2 Power Pancakes - see recipe section
3 Oat crackers topped with cheese and an apple
Scrambled egg with smoked salmon
Apple & Cinnamon Bircher Muesli (see recipe section)
3 Oat crackers topped with peanut butter & apple
Lunch Suggestions
Salads
1. Choose a portion of protein. You can combine a couple of these together, below are some examples
extracted from the main food list:
Chicken, turkey, ham, hard boiled egg, hummus, mozzarella, feta, tuna, salmon, sardines, chick peas, butter
beans, kidney, cannellini beans.
2. Combine the protein with a range of salads/veggies. Below are some examples extracted from the
main food list:
Lettuce, mixed leaves, rocket, baby spinach, avocado, tomatoes, peppers, cucumber, onion, grated
carrot/courgette, celery, sprouts.
3. Add a healthy dressing - optional
See recipe section in book for simple dressing options e.g. 1 tsp olive oil + 1 tsp balsamic vinegar
4. Add one portion of a carbohydrate rich food (slow releasing) to serve with or alongside your salad
(optional). Below are some examples extracted from the main list above:
Oat Cakes, Rye crisp bread, Quinoa, Bulgur wheat, Brown rice, Diced potato or butternut squash
Soups
Soup is a comforting lunch option particularly on cold days and is a great way to get your veggies in and meet
your 5 a day. Just make sure to always include a source of protein either within your soup or alongside so that
it’s a balanced meal. For convenience, consider making up a large batch of soup in advance which you can
store in the fridge or freezer. Soup is handy to put into a thermos flask for work or a transportable container to
reheat in work.
Eggs
Eggs make for a great lunch option because they’re so versatile, quick to make as well as filling. Omelettes
are particularly flexible – you can eat them plain or with anywhere from one to a dozen ingredients including:
onion, mushroom, tomato, cheese, spinach, herbs, courgette etc. See recipe section.
Leftovers
I’m a big fan of making lunch out of leftovers from the night before. I often take this into consideration at dinner
time by cooking a little extra or if I fancy a second helping at dinner, I console myself by deciding to have that
second helping for lunch instead the following day. That way I get two meals out of what I’ve cooked and never
feel overly full.
At the start of the week I often boil up a big pot of quinoa and store it in the fridge so I can throw it into soups
and salads at lunch time and make burgers or bakes out of it for dinner – see recipe section for ideas. It can
also be handy to keep a few hard boiled eggs in the fridge too for a speedy meal or snack option.
Lunch Suggestions (many of these are featured in the recipe section)
 Chicken & Veg Soup + 2 Oat cakes or Ryvita topped with either hummus, cheese or tuna + slices of
tomato & cucumber on top
 A mixed salad with Chicken/Tuna/Salmon
 Cheese & Ham omelette with rocket & cherry tomato salad
 Speedy Lentil & Vegetable Soup + 2 oat cakes with hummus, tuna or cheese
 Mediterranean white bean & vegetable soup
 Mozzarella chickpea & tomato salad
 Ham, coleslaw and hard boiled egg salad
 Mushroom, Spinach & Cheese Omelette
 Bulgur Salad with Feta & pine nuts
Snacks Suggestions (some of these are featured in the recipe section)
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Natural yogurt topped with berries + 1tbsp of sugar free granola
A palmful of nuts/seeds with a green apple or plum
Nut butter spread on sliced green apple
A Low-GI Smoothie (see recipe section)
1-2 Oat cakes/Ryvita topped with either hard boiled egg, cheese, hummus, nut butter or guacamole
Strips of Red Pepper and/or celery dipped with hummus
Dinner Suggestions
The two most important things to remember when it comes to dinner is to use fresh natural ingredients from
the 10 Day Sugar Challenge Food list and to make sure it’s a balanced meal in terms of the amount protein
and carbohydrates it contains. This means striving to fill ¼ of your dinner plate with protein rich food, another
¼ with carbohydrate rich food and the remaining half with non starchy vegetables.
You can keep meals simple or be as adventurous as you like. Below are some suggestions but feel free to
come up with your own meal ideas.
Dinner Suggestions (SEE RECIPE SECTION FOR DINNER RECIPES)
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Thai Beef/Chicken stir fry with ginger, garlic, onion, pepper, mushroom & mange tout. Use a dash of soy
sauce or tamari and serve with wholegrain basmati rice.
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Proscuitto wrapped Cod with warm asparagus salad
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Lean steak served with fried mushrooms & onions + creamy cauliflower mash
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Red Lentil curry served with wholegrain basmati rice
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Cheesy Chicken & Veggie Bake
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Beef Casserole
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Healthy Shepard’s Pie
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Mediterranean chicken with roasted vegetables
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Speedy Salmon Supper
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Chickpea & Quinoa burgers served with rocket & cherry tomato salad
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Veggie omelette