Apple to Hourglass Diet: week 1

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  • Day 1


    Breakfast

    1 slice wholemeal toast with 1 poached egg (ideally omega 3-enriched egg). 200ml (7fl oz) any fruit juice and 1 low-fat yogurt
    Lunch

    Half a carton of any fresh vegetable or bean soup. Salad of lettuce, celery and carrot sticks and 125g (4½oz) of low-fat cottage cheese, and 2 to 3 Ryvita
    Snack

    25g (1oz) almonds or other small nut with 4 to 5 dried apricots
    Dinner

    1 Portabella mushroom topped with 100g (4oz) soft tofu mashed with 1tsp pesto and sliced black olives. Serve with ratatouille of red/green pepper, aubergine and onions fried until soft

    Day 2

    Breakfast
    40g (1½oz) porridge oats, made as directed, with skimmed milk. Top with 1 handful berries, 1 sliced apple and 25g (1oz) nuts
    Lunch
    A sandwich of 50g (2oz) tinned salmon, a little mayo, cucumber, lettuce. Plus 2 to 3 handfuls carrot and celery sticks with 1tbsp salsa
    Snack
    25g (1oz) almonds or other small nut with 4 to 5 dried apricots
    Dinner
    125g (4½oz) roasted chicken breast topped with 1tbsp tinned tomatoes, 25g (1oz) grated low-fat cheese. Serve on a bed of wilted spinach with 2 to 3 new potatoes

    Day 3

    Breakfast
    Smoothie of 125g (4½oz) soy yogurt, 150ml (¼pt) skimmed milk, 1 banana, 4 to 5 handfuls any berry. Plus 1 slice wholemeal toast
    Lunch
    Half a carton of fresh tomato soup, served with 1 wholemeal pitta spread with 25g (1oz) low-fat soft cheese and stuffed with tomato and basil leaves
    Snack
    2 Ryvita crackers topped with 25g (1oz) mashed avocado
    Dinner
    125g (4½oz) white fish pan fried in Cajun spices and served with 150g (5oz) sweet potato wedges brushed with olive oil and roasted, and a small side salad of your choice

    Day 4

    Breakfast
    40g (1½oz) All-Bran with 150ml (¼pt) soya milk. Add 1 banana and any other piece of medium-sized fruit (ie, apple, orange, pear, peach)
    Lunch
    75g (3oz) chicken breast served with unlimited low-fat coleslaw. Add 25g (1oz) peanuts and 25g (1oz) grated cheese
    Snack
    1 apple, halved, and each half spread with 1tsp almond butter
    Dinner
    125g (4½oz) salmon steak grilled and served with 150g (5oz) mashed sweet potato and unlimited broccoli

    Day 5

    Breakfast
    2 wholegrain toast topped with 2tsp almond or peanut butter and 1 handful sliced strawberries. Have with 150ml (¼pt) hot skimmed milk
    Lunch
    50g (2oz) pasta (dry weight) made into a salad with unlimited cherry tomatoes and 25g (1oz) feta
    Snack
    1 handful black or green olives and 6 to 10 almonds
    Dinner
    Selection of veg (ie, courgette, red pepper, pumpkin, onion) roasted in a little olive oil, topped with 100g (4oz) tofu slices marinated in a little ginger and soy sauce then grilled

    Day 6

    Breakfast
    100g (4oz) soft tofu scrambled with chopped tomato and chives. Serve with 200g (7oz) low-sugar baked beans
    Lunch
    1 wholemeal pitta with a little salsa or harissa paste, lettuce, tomato, 2 to 3 falafel balls. Serve with 100g (4oz) tzatziki dip and celery sticks
    Snack
    125g (4½oz) pot low-fat yogurt and 2 Ryvita spread with any low-sugar jam
    Dinner
    Simmer 100g (4oz) lamb chunks in 200g (7oz) Loyd Grossman Balti Sauce, add 2 to 3 handfuls of spinach and 2 to 3 sliced apricots. Serve with 25g (1oz) basmati rice

    Day 7

    Breakfast
    Half a whole grain bagel with 50g (2oz) low-fat cream cheese and 50g (2oz) smoked salmon. Serve with 200ml (7fl oz) orange juice
    Lunch
    100g (4oz) chicken, beef or lamb served with 2 to 3 new potatoes, unlimited carrots, broccoli and Brussels sprouts, and 1tbsp gravy
    Snack
    125g (4½oz) low-fat soy yogurt with any piece of fruit
    Dinner
    Salad of 75g (3oz) low- fat mozzarella, sliced tomato and shredded basil drizzled with olive oil. Serve with a large slice of crusty rye or wholemeal bread

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