By Woman and Home published
Too many snacks? Overdone the midweek comfort eating? Our simple clean eating plan is perfect for when you have a "quiet weekend" on the cards to give your body a chance to reboot so you feel lighter and rejuvenated.
The basic rule about food is nothing from a packet and nothing you haven't made yourself. We want to cleanse your system of additives, salt, refined carbs and unhealthy fats, and replace them with nutrient-rich, wholesome foods. That also means no tea or coffee (not even decaf), no booze, no squash or cordial and definitely no fizzy drinks.
Plenty of filtered or bottled water. Fruit and herbal tea bags.
A revitalising spritz once a day: 300ml hot water, juice of 1⁄2 a lemon and a 10g cube of ginger, grated.
Loads of different coloured fruit and vegetables.
Live yogurt (to top up healthy bacteria).
White fish and organic chicken breasts.
Unsalted nuts and mixed seeds.
Stick to this daily...
Plan at least two 30-minute walks each day.
Even if you're not hungry, eat breakfast, lunch and dinner with a couple of snacks in-between.
Listen to your body - if you are tired in the afternoon, take a nap; it's your detox weekend.
Allow at least two hours to read and listen to relaxing music.
Take a long warm bath with relaxing oils and candles each evening before dinner.
The 48 Hour Detox Plan
When you're finally ready to relax in the evening, have your first Revitalising Spritz and a simple supper of 120g chicken breast, grilled, 80g Swiss chard stir-fried in garlic, with a finely chopped red chilli, a sprinkle of pumpkin seeds and a little rapeseed oil. Serve over 80g brown rice and follow with 3 fresh figs and a chopped banana. This meal is light and easy to digest and contains good sources of amino acids and nutrients, which will all contribute towards a restful sleep.
Saturday and Sunday
Start each morning with your Revitalising Spritz, then wait 20 minutes and follow with 120g live yogurt, a handful of mixed berries and 50g unsalted nuts and pumpkin, flax and sunflower seeds.
Have a snack mid morning and mid afternoon - choose from any fresh fruit or some more nuts and seeds, and make sure each time you eat you have at least 1⁄2 a pint of water or herbal tea.
Lunches and dinners need to be hot and made up of 160-240g steamed vegetables - choose as many different colours as you can to get the best mix of antioxidant vitamins and minerals. Add a small portion (120g) of white fish or skinless chicken - these will be easy for your system to digest and are best steamed or baked; don't add any fat to them. Add either some brown rice or beans like butter beans, chickpeas or aduki beans (80g). Beans and pulses are packed with B vitamins, iron and protein, and are easier to digest than heavy breads or potatoes.
Before you go to bed, have a camomile tea, which will help you get a really restful sleep.
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