Apple to Hourglass Diet: week 2

Day 1
Breakfast

50g (2oz) Bircher muesli soaked overnight with 150ml (¼pt) skimmed milk. Serve topped with 1 sliced apple
Lunch

Half a can of any fresh bean or lentil-based soup served with 1 wholemeal roll filled with 25g (1oz) grated low-fat cheese and salad
Snack

1 handful nuts and 125g (4½oz) soy yogurt
Dinner

1 red pepper halved and roasted for 25 to 30 minutes (gas 6). Fill with 50g (2oz) tofu, 1 handful black olives and 1tsp red or green pesto. Cook for 15 to 20 minutes. Serve with a green salad

Day 2
Breakfast

1 boiled egg and 2 wholemeal toast. 150ml (¼pt) skimmed milk served hot, cold or made into a coffee/low-cal hot chocolate drink
Lunch
Half an avocado with half a pot of supermarket prawn mayo deli filler. Serve with 1 handful sundried tomatoes
Snack
25g (1oz) feta cheese served with a handful of strawberries
Dinner
125g (4½oz) trout grilled, served with 200g (7oz) butter beans mashed with 25g (1oz) tofu and unlimited broccoli

Day 3
Breakfast

A smoothie of 200ml (7fl oz) skimmed milk, 25g (1oz) oats, 1 banana, 100g (4oz) drained canned peaches. Serve with 25g (1oz) nuts
Lunch
25g (1oz) chopped sundried tomatoes, 75g (3oz) soft tofu and garlic mixed with 1tsp olive oil on 2 slices crusty rye. Serve with salad of rocket, celery and cucumber
Snack
3 to 4 dried apricots, 125g (4½oz) low-fat yogurt
Dinner
100g (4oz) lamb chop rubbed with 1 clove of garlic and grilled. Serve with 25g (1oz) basmati rice (dry weight) and spinach

Day 4
Breakfast

40g (1½oz) All-Bran topped with 150ml (¼pt) skimmed milk and 2 to 3 handfuls of berries. Serve with 150ml (¼pt) orange juice
Lunch
100g (4oz) low-fat hummus served with crudités of red pepper, celery and carrot sticks
Snack
25g (1oz) feta or other cheese and 1 handful olives
Dinner
Stir-fry 100g (4oz) chicken or beef and red pepper, broccoli, baby corn, bean sprouts, a little ginger and soy. Plus 25g (1oz) basmati rice (dry weight) /edamame (soya beans)

Day 5
Breakfast

1 slice toast spread with 1tsp peanut or almond butter. Any piece of fruit and 125g (4½oz) low-fat yogurt
Lunch
200g (7oz) chicken tikka or Thai chicken fillets served with a salad of rocket, edamame (soya beans) and sundried tomatoes
Snack
Large milky coffee served with 25g (1oz) nuts
Dinner
125g (4½oz) cod topped with a salsa of half a chopped orange, 1 chopped tomato and a little basil. Serve with 3 to 4 new potatoes and a rocket salad

Day 6
Breakfast

Half a wholemeal bagel with 1 poached egg. Serve with 200ml (7fl oz) fruit juice
Lunch
Salad of lettuce mixed with 1tbsp low-fat Caesar dressing. Top with 25g (1oz) grated cheese and a 45g can anchovies (in brine)
Snack
125g (4½oz) soy yogurt topped with 2 to 3 handfuls of berries
Dinner
50g (2oz) penne topped with 2tsp pesto served with a large rocket and tomato salad and 25g (1oz) avocado

Day 7
Breakfast

40g (1½oz) porridge made with skimmed milk and topped with 1 chopped banana and 2 to 3 handfuls of berries
Lunch
125g (4½oz) poached salmon, a salad of 4 to 5 new potatoes sliced and mixed with 2 to 3tbsp low-fat mayo, a little spring onion and sliced beetroot
Snack
2 Ryvita topped with 50g (2oz) mashed avocado
Dinner
125g (4½oz) gammon steak served with 150g (5oz) sweet potato mashed with 50g (2oz) cottage cheese. Serve with green beans

Read the basics about the 21 day detox diet

Read other 21 day detox diet menus

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