The age-defying diet / 7-day meal planner

Follow the plan for a week and you'll understand all about portions and eating from the “moderate” and “enjoy” list of foods. From then on just mix and match the meals or create your own.
Go to the Age-Defying Diet start up advice
Go to the Age-Defying Diet recipes

Day 1
Breakfast
Murad smoothie. Half a large grapefruit. 2 slices multigrain, wholegrain toast with sugar-free jam. Decaff coffee, green or herbal tea
Mid morning
175g red or black grapes. 1 boiled egg or 235ml soya milk.
Lunch Tossed green salad with Oriental or Vinaigrette dressing. 235ml Chicken and vegetable soup with 2 rye crispbread. Herbal tea or mineral water with a slice of lime.
Mid afternoon
125g raw vegetables. 6 raw almonds
Dinner
Vegetable salad with olive oil and lemon juice dressing. Steamed vegetables with low-fat tomato sauce. Medium baked potato with a tsp of flaxseed oil and herbs. Mineral water with a slice of lime or herbal tea.
Dessert
120g fat-free, sugar-free plain or soya yogurt. 100g fresh or frozen strawberries

Day 2
Breakfast
Murad smoothie. 50g porridge with cinnamon and skimmed or soya milk. Half a medium (or 175g) cantaloupe melon. Decaff coffee, green or herbal tea.
Mid morning
1 medium orange. 4 raw walnuts.
Lunch
Vegetable salad with Oriental or Vinaigrette dressing. 235ml lentil soup. Wholewheat roll. 1 apple. Herbal tea or mineral water with a slice of lime.
Mid afternoon
125g raw vegetables with Flax-goji golden citrus dressing as a dip. 235ml skimmed or soya milk or 120g low-fat cottage cheese.
Dinner
Green salad with Oriental or Vinaigrette dressing. Asian stir-fried veg with chicken or tofu. 45g cooked brown rice. Mineral water with a slice of lime or herbal tea.
Dessert
65g fresh or frozen blueberries

Day 3
Breakfast
1 poached egg or 60g Steamed tofu. 2 slices multigrain, wholegrain toast with sugar-free jam. 100g fresh or frozen strawberries. Decaff coffee, green or herbal tea.
Mid-morning snack
1 medium apple.
4 macadamia nuts.
Lunch
Fresh fruit platter (wide variety of colourful fruits). 120g low-fat cottage cheese. Herbal tea or mineral water with a slice of lime.
Mid afternoon
Murad smoothie. Carrot and celery sticks
Dinner
Vegetable salad with olive oil and lemon juice dressing. 120g grilled white fish or tofu with Tomato salsa. 45g cooked brown rice. Steamed asparagus or broccoli with lemon juice. Mineral water with a slice of lime or herbal tea.
Dessert
Fresh fruit salad with mint.

Day 4
Breakfast
50g porridge with half a sliced banana and 1tbsp dried goji berries or raisins and soya or skimmed milk.
Mid morning
1 medium orange. Decaff coffee, green or herbal tea
Lunch
235ml vegetable soup. 120g tuna in spring water or 200g chickpeas with tomato and onion slices. Carrot sticks. 2 rye crispbread. 1 nectarine. 235ml tomato or vegetable juice.
Mid afternoon
Murad smoothie.
Dinner
Green salad with 1tbsp dried cranberries and dressing. Baked chicken breast or soya burger. 125g steamed veg with lemon and herbs. 1 slice wholewheat bread. Water with a slice of lime or herbal tea.
Dessert
Fresh fruit smoothie – blend your favourites with 235ml soya milk and crushed ice.

Day 5
Breakfast
1 wholewheat muffin topped with 2tbsp almond or peanut butter and half a sliced banana. 65g fresh or frozen blueberries. Decaff coffee, green or herbal tea.
Mid morning
1 medium apple. 4 macadamia nuts.
Lunch
Tossed green salad dressed with olive oil and lemon juice. 235ml Vegetarian split pea and barley soup. 2-3 rye crispbread. 1 medium orange. Herbal tea or mineral water with a slice of lime.
Mid afternoon
235ml vegetable juice. Carrot and celery sticks.
Dinner
1 medium tomato with Oriental or Vinaigrette dressing. Chicken or Vegetarian black bean burrito and Tomato salsa. Steamed broccoli with lemon. Mineral water with a slice of lime or herbal tea.
Dessert
1 slice or 175g cubed watermelon.

Day 6
Breakfast
Half a medium grapefruit. 50g porridge with cinnamon and skimmed or soya milk. Decaff coffee, green or herbal tea.
Mid morning
4 walnuts. 2tbsp dried goji berries or raisins.
Lunch
Murad smoothie. Vegetable salad topped with 60g cubed tofu and Oriental or Vinaigrette dressing. 2-3 wholegrain crispbread. Herbal tea or mineral water with a slice of lime.
Mid afternoon
235ml tomato or vegetable juice. 2 wholegrain rye crispbread.
Dinner
235ml minestrone soup. 120g grilled salmon or 120g Vegetarian chilli. 45g cooked brown rice. Steamed fresh green beans. Mineral water with a slice of lime or herbal tea.
Dessert
60g fresh fruit topped with 60g plain or low-fat, sugar-free yogurt or soya yogurt and 1tbsp dried goji berries, raisins or cranberries.

Day 7
Breakfast
1 poached egg or 60g Steamed tofu. 2 slices multigrain, wholegrain toast with sugar-free jam. 100g fresh or frozen strawberries. Decaff coffee
Mid morning
235ml vegetable juice. Carrot and celery sticks.
Lunch
Vegetable soup. Veggie sandwich on wholewheat pitta with chicken, salmon or Hummus. 1 medium orange. Herbal tea or mineral water with a slice of lime.
Mid afternoon
1 medium apple. 100g air-popped popcorn.
Dinner
Vegetable salad with olive oil and lemon juice dressing. 135g cooked wholewheat pasta topped with 120g steamed mixed vegetables and 60g chicken cut into cubes or 60g baked and cubed tofu, dressed with 115ml low-fat tomato sauce.
Dessert
60g fresh fruit topped with 60g plain or low-fat, sugar-free yogurt or soya yogurt and 1tbsp dried goji berries, raisins or cranberries.

See a full index of Eat Smart / Diets or discuss similar topics on our forum