Vegetarian Summer Diet Plan - Days 1-3
The first three days of our Summer Diet Plan focus on helping you to de-bloat and preparing the body for an overall cleanse...
We will be removing all previous Healthy Diet Plans in the coming weeks. You will still be able to access all of the recipes online but please do save any related pages, shopping lists or emails if you'd like to keep them for your reference.
Bloating is a common side effect of an unhealthy diet, usually triggered by refined carbohydrates and sugar. Eliminating these foods will help tackle bloating. Where we've used a naturally high-salt ingredient we’ve made sure the rest of the day is low in salt.
Day 1:
Breakfast
Cinnamon crêpes with nut butter, sliced banana & raspberries
Why it works...
Berries are classified as low glycaemic fruits, which mean they are broken down more slowly by the body, causing less of an effect on blood sugar levels.
Lunch
Asparagus salad with a runny poached egg
Why it works...
Eggs are complete proteins, which means they contain all nine essential amino acids - vital for tissue repair.
Dinner
Tofu, butternut & mango curry
Why it works...
Butternut squash is low in fat and high in fibre, which is vital for healthy bowel function and can slow down digestion to keep us fuller for longer. Tofu is a good source of protein, iron and calcium.
Day 2:
Breakfast
Mushroom & basil omelette with smashed tomato
Why it works...
This recipe is grain free and teaming with protein to help keep blood sugar levels balanced.
Lunch
Exotic avocado salad
Why it works...
Mint is known to aid digestion and is thought to have healing properties. Papayas are packed with antioxidant nutrients and contain the digestive enzyme, papain, which can help to soothe inflammation in the gut.
Dinner
Roasted harissa vegetables with kale & ginger pilaf
Why it works...
Garlic contains antibacterial, antiviral and antifungal properties, helping to protect the body from infections. Also, ginger is effective at soothing digestive discomfort and is a potent anti-inflammatory.
Day 3:
Breakfast
Avocado & strawberry smoothie
Why it works...
We naturally have bacteria in our intestines, the key is to increase the health-promoting, ‘friendly’ bacteria as much as possible. Probiotics are bacteria, found in natural yogurt and have been found to support digestion.
Lunch
Spicy vegetable chapati wraps
Why it works...
Sweet potatoes are full of antioxidants and their colour-related pigments hold useful anti-inflammatory properties. Chickpeas are another fibre-rich food, and promote satiety.
Dinner
Falafels with houmous & tabbouleh
Why it works...
This tabbouleh is packed with herbs, containing concentrated amounts of flavour and antioxidants. Mint has also been applauded for its role in helping to calm digestive discomfort.
Suggested snacks
Jennifer Irvine, author of our plan says:
''Snacks are an essential part of this plan. When I’m asked to recommend my one top tip, I don’t hesitate: eat regularly, including snacking – just make sure your snacks are healthy and protein-rich. Have one mid-morning and one in the afternoon. Think of them as a pit stop for your body and brain, which helps stabilise flagging blood sugar and glucose levels, allowing you to maintain concentration and energy levels. They also play a crucial role in weight loss, as healthy snacking stops you craving sugary top-ups.''
To support this stage of the plan try snacking on:
- A piece of fruit (such as an apple,cup of berries or tangerine) with a handful of nuts or seeds.
- Guacamole with red pepper sticks.
- Small yogurt pot
- Sugar-free peanut butter with two wheat-free oatcakes
More Summer Diet Plan
Vegetarian Summer Diet Plan recipes - Days 4-6
Vegetarian Summer Diet Plan recipes - Days 7-9
