You Are What You Eat Meal Planner - Week 2

It’s a good idea to have some pulses sprouting throughout the week for use in salads and stir fries and as snacks; so get sprouting. Good choices include mung beans, puy lentils, green lentils, brown lentils and chickpeas.

7:00 Meditation
7:15 1 glass warm water 1 nettle tea
7:30 Brisk 30 minute walk Put some almonds to soak for later.
8:15 1 apple
30 minutes later: porridge made with a tsp of cinnamon and water, oat milk or rice milk. Stir in 2 spoonfuls of ground seeds.
10:15 Vegetable crudités with black olive tapenade from yesterday.
12:00 Go for a brisk 20 minute walk
12:30 Fennel and hazelnut soup with gourmet brown rice left over from yesterday.
Mid p.m. A slice of sprouted rye bread
6:00 Dance for 20 minutes to some loud music.
6:30 Quinoa with sprouted puy lentils and roasted vegetables (try beetroot, squash, carrots and swede).
Just cook the quinoa in 2-3 times the amount of water until all the water has been absorbed.
Add the sprouted puy lentils and a tsp of miso at the end of cooking. Serve with roasted vegetables.
8:30 Meditation
9:00 Soaked almonds
Put muesli to soak for tomorrow’s breakfast.

For more information visit www.gillianmckeith.info.

7:00 Breathing exercises
7:15 1 glass warm water with lemon juice 1 fennel tea
7:30 Brisk 30 minute walk
8:15 1 bowl of plums
30 minutes later: Soaked muesli: soak a combination of oat flakes, cinnamon, chopped dried fruit and nuts and seeds in water or rice milk overnight.
10:30 1 pear
12:00 Go for a brisk 20 minute walk
12:30 Lentil and vegetable soup with watercress and mixed leaf salad and lemon and flax oil dressing.
Ingredients
2 cups of red split lentils
1 red onion, diced
Mixed vegetables chopped: cauliflower, kale, carrots and swede.
1 tsp miso paste
Nori flakes
Method

• Put the lentils in a pan with plenty of water to cover.
• Bring to the boil and boil rapidly removing any scum that appears.
• Turn down the heat and add the chopped onion.
• Cover and simmer for 20 minutes.
• Add the rest of the chopped vegetables and let cook til soft.
• Mix some of the miso paste with some of the soup liquid in a cup and then add this to the soup. Turn off the heat straight away to avoid destroying the enzymes in the miso.
• Let it sit for 5 minutes in the pot before serving.
• Sprinkle with nori flakes.

For more information visit www.gillianmckeith.info.

7:00 Meditation
7:15 1 glass warm water, 1 lemon balm tea
7:30 Brisk 30 minute walk
8:15 A few plums 30 minutes later: Millet flake porridge made with rice or oat milk. Include a tsp of cinnamon and stir in some hazelnut butter after cooking.
10:15 Vegetable crudités with bean dip
12:00 Go for a brisk 20 minute walk
12:30 Lentil and vegetable soup from yesterday with alfalfa, avocado and lettuce salad.
Mid p.m. Oat cakes with bean dip.
6:00 Have a brisk 20 minute cycle ride or walk and a 10 minute stretch.
6:30 Savoury loaf with tamari ginger sauce and green salad.
Ingredients
2 cups of cooked green or brown lentils
100g of ground almonds
100gms of oat flakes
1/2 tsp of dried mixed herbs
1/2 tsp thyme
1/2 tsp oregano
2 onions, diced
1 clove of garlic, crushed (optional)
2 carrots, diced
2 sticks of celery, chopped
1/4 pint of vegetable or bean stock (can use the water from the cooked lentils but not if you used tinned lentils).
2 tsp miso paste
2 tsp olive or coconut oil
2 tbsp of sesame seeds
Method

• Saute the onion in the oil until transparent.
• Add the garlic and cook for a few minutes.
• Add the other vegetables and some of the stock until softened.
• Combine the lentils, ground nuts, oatflakes and herbs.
• Combine the miso with some of the stock and add this to the stock.
• Add the lentil mixture to the cooked vegetables with enough stock to bind.
• Turn into a lined loaf tin and sprinkle with sesame seeds.
• Bake for 40 minutes on gas 5 or 190C

• Put the stock into a pot and heat gently. Add tamari and ginger (taste to check for quantities).
• Dissolve the arrowroot in 1tbsp of cold water and add to the stock.
• Continue cooking until the mixture thickens and becomes clear.

For more information visit www.gillianmckeith.info.

7:00 Meditation
7:15 1 glass warm water with lemon juice, 1 dandelion tea
7:30 Brisk 30 minute walk
8:15 Fruit – whatever you fancy.
30 minutes later: Buckwheat porridge; put 1/2 cup of buckwheat flakes in a bowl. Pour on boiling water. Stir, cover and leave to thicken. Once the water has been absorbed (about 10-15 minutes) stir in some soya yoghurt.
10:15 1 living foods energy bar
12:00 Go for a brisk 20 minute walk
12:30 Savoury loaf from last night with sauerkraut and grated vegetable salad.
Mid p.m. A few brazil nuts
6:00 Go for a brisk 20 minute walk and stretch for 10 minutes.
6:30 Chickpea burgers (see p. 135 of cookbook) with tahini sauce and steamed vegetables.
Tahini Sauce

• Mix tahini, lemon juice and tamari into a smooth paste. Stir in water until the desired consistency is reached. Crushed garlic or grated ginger can be added if desired.

7:00 Meditation
7:15 Warm water with lemon juice, 1 fennel tea
7:30 Go for a brisk 20 minute walk
8:00 1 bowl of blackberries
30 minutes later: buckwheat, lemon and ginger porridge (see p. 77 of cookbook).
10:15 Sprouted chickpeas
12:00 Go for a brisk 20 minute walk.
12:30 Chickpea burgers with red cabbage and celery salad:
Salad ingredients
1/4 red cabbage, finely shredded
3 stalks of celery, finely sliced
Freshly chopped parsley
2 tbsp of egg free mayonnaise

• Combine all the ingredients and serve!

• Chop the tempeh into cubes and marinate in lemon juice and tamari for at least 30 minutes.
• Cut carrots and courgettes into batons, finely chop some kale, shred some red cabbage and cut some broccoli into florets. Finely chop some ginger and garlic if desired.
• Warm some olive oil in a wok or pan and add the tempeh. After a few minutes add the vegetables. Mix them into the oil and add tamari and water to prevent burning. Cover and let steam for 8-10 minutes or until shiney but crunchy.
• Serve with the tahini sauce left from yesterday.

For more information visit www.gillianmckeith.info.

7:00 Meditation
7:15 1 glass warm water, 1 dandelion root coffee
7:30 Brisk 45 minute walk
8:30 1 apple
30 minutes later: Barley porridge; Drain and rinse the barley. Put in a pan with fresh water and simmer for 40 minutes. Turn off the heat and stir in some miso paste. Let it sit for 5 minutes with the lid on. Nut butter can be added once served.
10:30 Carrot, apple, celery and beetroot juice: put 3 carrots, 1 apple, 2 stalks of celery and 1 small beetroot through the juicer. Stir in 1 heaped tsp of living foods energy powder.
12:00 Go for a brisk 30 minute walk
12:30 Vegetable soup with avocado, rocket and romaine salad
Make enough soup for tomorrow as well.
Ingredients
1-2 tsp olive or coconut oil
2 onions, finely chopped
1/2 red kuri squash, seeded and chopped
3 carrots, sliced
2 cups of kale, finely sliced
Vegetable bouillon powder to taste
2tbsp chopped parsley
Method

• Saute the onion in the oil until transparent.
• Add the squash and carrots and cook for a few minutes.
• Cover the vegetables with water, bring to the boil, turn down the heat and add the bouillon. Simmer for 10 minutes.
• Add the sliced kale and simmer until the vegetables are cooked.
• Serve and sprinkle on chopped parsley.

For more information visit www.gillianmckeith.info.

7:15 Meditation
7:30 1 glass warm water, 1 lemon and ginger tea
7:30 30 minute brisk walk
8:00 1 bowl of blackberries
30 minutes later: Quinoa porridge; re-heat last night’s quinoa in water or rice milk until all the liquid is absorbed. Sprinkle on ground seeds once cooked.
10:15 Make a vegetable juice using whatever veg you fancy. Stir in 1/2 tsp spirulina.
12:00 Go for a 30 minute walk
12:30 Roast chicken breast with roast vegetables.
Marinate the chicken breasts in lemon juice for at least 30 minutes. Chop up a mixture of vegetables (swede, carrots, beetroot and squash). Roast the chicken and vegetables in a hot oven until cooked.
Serve with steamed broccoli and onion gravy (see p. 229 of cookbook).
Mid p.m. Vegetable crudités with butterbean dip.
6:00 Skip or rebound for 20 minutes and do 10 minutes stretching.
6:30 Vegetable soup from yesterday with sprouted pulse salad; use a combination of sprouted mung beans, alfalfa, chickpeas and lentils. Dress with lemon and flax oil dressing and fresh chopped herbs.
9:00 1 small pot of natural soya yoghurt

For more information visit www.gillianmckeith.info.

Fruit
Lemons, avocadoes, apples, pears, plums, raisins, cooking apples, blackberries.

Vegetables
Carrots, celery, mixed leaves, lettuce, garlic, onions, radishes, beef tomatoes, red kuri squash, butternut squash, beetroots, broccoli, cauliflower, kale, beansprouts, swede, courgettes, red cabbage, fennel, shiitake mushrooms, Portobello mushrooms, chestnut mushrooms, red pepper, watercress.

Nuts and Seeds
Hemp seeds, sesame seeds, flax seeds, pumpkin seeds, sunflower seeds, almonds, hazelnuts, brazil nuts, pine nuts, pecans.

Drinks
Nettle tea, fennel tea, dandelion tea, mint tea, lemon balm tea, dandelion coffee.

Grocery
Rice milk, oat mjlk, hazelnut butter, tahini, oat cakes, tempeh, soya milk, soya yoghurt, nut butters, egg free mayonnaise, sprouted rye bread, Living food energy bars, sauerkraut.

Beans and sprouts
Selection of dry beans for sprouting (mung, puy lentils, brown lentils and chickpeas), cans of chickpeas, cans of kidney beans (no salt added ) cans of blackeye peas, cans of brown or green lentils and butter beans, red split lentils (dried), beansprouts.

Grains
Quinoa, millet flakes, brown rice, buckwheat, oat flakes, pot barley, buckwheat flakes

Condiments
Miso paste, tamari, vegetable bouillon powder, living foods energy powder, cider vinegar, olive oil, nori flakes, arrowroot or kudzu, coconut oil, spirulina.

Herbs and spices
Parsley, coriander, root ginger, cinnamon, dried mixed herbs, oregano, thyme, cinnamon.

Meat and fish
Halibut fillets, chicken breasts (preferably organic).

For more information visit www.gillianmckeith.info.