Vegetarian Summer Diet Plan - Days 4-6
The middle three days of our Summer Diet Plan focus on nourishing your skin from within...
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.
Fatty acids (particularly omega-3), vitamin E and vitamin C, good liver function and antioxidants are key for healthy, glowing skin. These middle days give your body's largest organ a boost with skin-friendly foods such as oats, spinach, nuts, seeds, salmon, citrus fruits, leafy greens, herbs and avocado.
Day 4
Breakfast
Vanilla-almond chia breakfast bowl
Why this works...
Chia seeds are rich in fibre and omega-3 essential fats. They also form a gel in the digestive tract, which moves through the body and cleans up as it goes.
Lunch
Stuffed Moroccan pitta
Why this works...
Chickpeas provide a concentrated source of protein and are thought to play a role in hormone balancing. An imbalance of hormones within the body can lead to skin blemishes and impurities.
Dinner
Asian tofu with stir-fried noodles, pak choi & sugar snap peas
Why this works...
Pak choi is a member of the brassica family. Brassicas support the liver detoxification processes - an inability to detoxify efficiently may impact skin appearance.
Day 5
Breakfast
Minty pineapple smoothie
Why this works...
Bromelain, the enzyme found in pineapple, is known for its anti-inflammatory properties as well its role in protein digestion.
Lunch
Moroccan pomegranate & roast veg salad
Why this works...
Pomegranate seeds provide a healthy dose of vitamins C and K. Vitamin C is vital in the production of collagen and elastin, keeping skin healthy.
Dinner
Goat’s cheese & caramelised onion frittata with a lemony green salad
Why this works...
Lemons are alkalising fruits, helping to maintain optimal blood pH as well supporting liver detoxification.
Day 6
Breakfast
Rye bread with almond butter & pink grapefruit segments
Why this works...
Grapefruit is a good source of vitamin C. Vitamin C is an anti-oxidant, which can stimulate the renewal of skin cells, as well increasing collagen and elastin production.
Lunch
Slice of frittata with nutty green salad & balsamic dressing
Why this works...
Eggs are a brilliant source of vitamin A, the most widely acknowledged nutrient for skin health.
Dinner
Cajun grilled halloumi with lime black-eyed bean salad & guacamole
Why this works...
Vitamin E is a powerful antioxidant found in avocadoes. Vitamin E has been found to help protect and repair the skin by reducing the effects of cell damaging free radicals.
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 a pear, plum or kiwi) with a handful of nuts or seeds.
- 1 tbsp of cottage cheese with cucumber sticks.
- A small pot of olives
More Summer Diet Plan
Vegetarian Summer Diet Plan recipes - Days 1-3
Vegetarian Summer Diet Plan recipes - Days 7-9
