Vegetarian Summer Diet Plan

Day 7

Breakfast
Pistachio nut & spiced apple bircher muesli
Why this works...
Sometimes food can struggle to move smoothly along the digestive tract, which can lead to feeling sluggish. Getting good sources of soluble fibre in the form of apple and oats may help restore energy levels.

Lunch
Open rye sandwich with halloumi & avocado
Why this works...
Rye contains substantial amounts of insoluble fibre, plus B vitamins, which are essential in the energy production pathway in the body.

Dinner
Chana masala with spinach
Why this works...
Spinach contains the mineral magnesium, which plays an important role in a variety of biological functions involved in the conversion of food into energy and the use of that energy.

Turmeric is a popular spice used in Indian, Southeast Asian and Middle Eastern cuisines. Turmeric contains the active ingredient curcumin, which has powerful anti-inflammatory properties.

Day 8

Breakfast
Baked eggs with spinach & tomato
Why this works...
Eggs are a great source of inexpensive protein and also vitamin B6, the 'workhouse' of nutrients, involved in more bodily processes than any other vitamin.

Lunch
Crunchy mozzarella salad
Why this works...
Brightly coloured vegetables contain potent antioxidants, responsible for reducing the effects of oxidative stress.

Dinner
Soba noodle & edamame salad with grilled tofu
Why this works...
Soba noodles contribute a good dose of manganese, which is a component of several key enzymes, notably those needed to convert food into energy.

Day 9

Breakfast
Eggy spelt bread with orange cheese & raspberries
Why this works...
Cottage cheese contains the amino acid tryptophan, a precursor to the feel-good hormone serotonin and sleep promoting hormone melatonin.

Lunch
Feta pâté platter
Why this works...
Artichoke hearts provide around 40% of your daily dose of fibre and are packed with antioxidants. Radishes are part of the brassica family, which help with liver cleansing and along with the carrots, provide a good amount of vitamin C.

Dinner
Chickpea, tomato & spinach curry
Why this works...
Lentils work hard in the nutrition stakes, aiding digestion, stabilising blood sugar and promoting satiety. Garlic is also a great source of vitamin B6, the nutrient key in many bodily processes.

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 (plum, orange or cup of berries) with a handful of nuts or seeds
One cup of edemame beans
Small pot of houmous with carrot sticks
Diced fresh coconut