The younger-you diet menu plan

Follow the two-week menu plan for our exclusive anti-ageing diet for two weeks and feel the years – and the pounds – roll away!

Click here to find out more about the younger you diet

 

DAY 1

Breakfast Make a smoothie by blending 200ml/7fl oz skimmed milk, 1tbsp wheatgerm, 100g/31⁄2oz fresh or frozen berries, 2tsp clear honey and 1tbsp smooth peanut butter. 

Lunch 1⁄2 avocado, with a handful of canned butter beans (drained) and 1⁄2 x 200g can of tuna in water.

Dinner Grilled salmon fillet or steak with 4 boiled new potatoes in their skins, green beans and grilled tomatoes.

 

DAY 2

Breakfast Bowl of fruit and nut muesli with semi-skimmed milk, topped with 1 chopped apple.

Lunch Chicken, orange and fennel salad (serves 1)

Mix together 50g/2oz cooked skinless chicken, 1 medium orange, in segments, 1⁄4 thinly sliced fennel bulb and 50g/2oz chopped watercress in a bowl. Whisk 2tsp olive oil,  juice of ¼ lemon and a dash of soy sauce with a fork, and pour over salad to dress. Scatter over a handful of chopped walnuts.

Dinner Heat 1tbsp olive oil and stir-fry a selection of red peppers and green vegetables. Add 75g/3oz marinated tofu and 25g/1oz unsalted peanuts, plus 1⁄2tbsp dark soy sauce. Serve with brown basmati rice (65g/21⁄2oz dry weight).

 

DAY 3

Breakfast Poached egg on 1 slice wholemeal toast. 1 glass pomegranate juice drink, such as Pomegreat (£1.31 for 1l from supermarkets).

Lunch 50g/2oz vegetarian pâté on 1 slice wholemeal toast. Serve with
a salad of grated carrot and fresh chopped parsley. Drizzle over 1⁄2tbsp olive oil, a squeeze of lemon and a few dried cranberries.

Dinner Wholemeal spaghetti (75g/3oz uncooked weight) with tomato sauce, a small handful of toasted pine nuts and 1tbsp grated Parmesan. Serve with a bagged rocket, watercress and spinach salad.

 

DAY 4

Breakfast 120g/4oz natural low-fat yogurt with one kiwi and 1⁄2 a pear chopped in, and 1tbsp sunflower or pumpkin seeds stirred through. 1 glass pomegranate juice drink.

Lunch Small can of grilled sardines in tomato sauce on 1 slice wholemeal toast. Serve with a salad of tomato and basil leaves drizzled with 1tbsp olive oil.

Dinner Beef stew (serves 4)

In a little olive oil, brown 1.25kg/23⁄4lb stewing steak, cut into chunks in a large flameproof casserole dish. Add 450ml/15fl oz beef stock, 150ml/5fl oz red wine and 1.25kg/23⁄4lb vegetables, such as parsnip, carrots and aubergine. Bring to the boil and simmer very gently for about 3 hrs, till meat is very tender. Serve with 4 new potatoes and broccoli.

 

 

DAY 5

Breakfast ½ grapefruit. Poached egg on 1 slice wholemeal toast, with grilled mushrooms and tomato.

Lunch 1⁄2 carton of fresh bean or lentil soup, such as New Covent Garden Food Co Three Bean & Red Lentil Soup (£1.99 for 600g from supermarkets), with a granary roll.

Dinner Stir-fry 100g/31⁄2oz chopped lamb's liver with ginger, garlic, spring onion, red peppers, mushrooms and bean sprouts. Add 1⁄4 glass of red wine. Serve with brown rice (65g/21⁄2oz dry weight) and broccoli.

 

 

DAY 6

Breakfast Yogurt with cranberry and orange compote (makes around 4 servings)

Simmer 100g/31⁄2 fresh or frozen cranberries in 2tbsp orange juice for 6-7 mins over a low heat. When soft and plump, add honey to taste. Allow to cool, then swirl through 600g/11⁄3lb low-fat natural probiotic yogurt just before serving.

Lunch Pitta bread filled with 4tbsp reduced-fat houmous, grated carrot, tomato and red pepper.

Dinner Fresh tuna steak, grilled, with a salad of 100g/31⁄2oz canned cannellini beans (drained), 1⁄2 chopped red pepper, some red onion and Cos lettuce. Toss with 1tbsp olive oil, a splash of red wine, 1⁄2tsp mustard and 1⁄2 crushed garlic clove.

 

DAY 7

Breakfast 2 slices wholemeal toast with 2tsp peanut butter. 1 glass unsweetened orange juice.

Lunch Bean and pasta salad made with a handful each of cooked, cold wholewheat pasta and any canned beans, plus sundried tomatoes to taste. Drizzle over 1tbsp olive oil.

Dinner Grilled cod, served with roasted butternut squash, red onion, fennel and red pepper. Use just a brush of olive oil on the vegetables to roast them.

 

DAY 8

Breakfast Bowl of strawberries served with 1tbsp Greek yogurt and
1tbsp crunchy oat cereal.

Lunch Wholemeal or granary roll filled with a grilled Quorn Quarter Pounder (£1.59 for two from supermarkets) and salsa.

Dinner Prawn and vegetable risotto (serves 1)

In pan, heat 2tsp olive oil and stir-fry 1 small onion, chopped, 1 clove garlic, chopped, 1 stick celery, chopped, 1 green pepper, chopped and ½ red pepper, chopped, till soft. Add 3tbsp uncooked risotto rice and cook for a further 3 mins, stirring continuously. Add 150ml/5fl oz vegetable stock, bring to the boil and simmer till all liquid is absorbed and rice is soft. Add 75g/3oz prawns, warm through and serve.

 

DAY 9

Breakfast Boiled egg with 1 slice wholemeal toast, 1tsp low-fat spread and thinly spread Marmite. Bowl of blueberries.

Lunch Jacket potato with 1⁄2  small chopped avocado, lemon juice, 2tbsp salsa, 1tsp soured cream and salad.

Dinner Mix 1 x 400g can  ratatouille with 150g/5oz cooked pasta shapes. Heat through, transfer to an ovenproof dish, top with 1tbsp grated Parmesan and place under a hot grill till browned. Serve with salad.

 

DAY 10

Breakfast Slice 1 crisp apple in half, remove core, then spread with 3tsp tahini (sesame seed spread, available from health-food stores). 1 pot natural yogurt with a drizzle of honey, to taste.

Lunch Spread 2 slices wholemeal or granary bread with 2tsp mustard and top with 50g/2oz ham, ½ sliced avocado, sliced tomato, cucumber and red onion.

Dinner  Vegetable chilli
(serves 1) ➥
In a pan, heat 2tsp olive oil and sauté 1 small onion, chopped, ½ green pepper, chopped, 1 courgette, sliced, and 2 carrots, sliced, till soft. Add 1 small can red kidney beans, 1 small can chopped tomatoes, 1tbsp tomato purée and a little water. Add chilli powder, to taste, and simmer till everything is soft and flavours have all blended together. Add more water if necessary. Serve with 4tbsp brown rice and salad. 

 

DAY 11

 

Breakfast 1 medium slice granary toast with thinly spread low-fat spread, topped with 1 poached egg and 2 canned plum tomatoes.

Lunch Chop 2 celery sticks, 1 tomato and 1 apple. Mix with 120g/4oz cooked pasta, 50g/2oz tuna and 2tsp reduced-fat mayonnaise. Season with herbs and black pepper. Serve with rocket leaves.

Dinner Brush some olive oil around a pan and add 75g/3oz lean chopped pork. Add 1tsp grated ginger and 1 crushed garlic clove, stir-fry for 1 min, then add a generous shake of frozen stir-fry vegetables. Moisten with soy sauce and cook through. Serve with 1⁄2 pack of instant noodles.

 

 

DAY 12

Breakfast Porridge made with 40g/1½oz porridge oats and 150ml/5fl oz skimmed milk (microwave for 1½ mins on full power). Top with 1tbsp raisins and 1tsp honey.

Lunch Pear, goats' cheese and walnut salad (serves 1)

Place a large handful of bagged herb salad in a bowl. Drizzle with balsamic vinegar and 2tsp extra-virgin olive oil. Toss to make sure leaves are thoroughly coated. Crumble 25g/1oz goats' cheese, chop 1 ripe pear and add these to salad. Garnish with 3 chopped walnut halves.

Dinner Crush 1 clove garlic and rub over inner and outer surfaces of 4 gutted sardines (from your supermarket fish counter). Grill till just cooked through. Serve with 1 medium boiled sweet potato, broccoli and wedges of lemon. Follow with a bowl of fresh fruit salad. 

 

DAY 13 

Breakfast 1 slice granary toast topped with 1⁄2 large can baked beans and 1⁄2 chopped avocado.

Lunch 1⁄2 pot (85g) reduced-fat guacamole with carrot and celery crudités and 2 oatcakes.

Dinner Curried vegetables and rice (serves 1)

Brush a non-stick frying pan with olive oil. When hot, add 1tsp ground coriander, 1tsp garam masala, a pinch of turmeric and a pinch of chilli. Then add 1 chopped carrot, 4 small cauliflower florets and 1/2 chopped parsnip to pan, followed by a splash of water. Steam-fry till vegetables are tender. Serve with 4tbsp brown rice. Follow with 1 large slice cantaloupe melon.

 

DAY 14

Breakfast 5tbsp bran flakes with 1tbsp sultanas and 150ml/5fl oz skimmed milk. 1 glass unsweetened orange juice.

Lunch 2 slices wholemeal bread filled with 1tbsp low-fat soft cheese and 1 small bunch of grapes, halved. 1 pot low-fat fruit yogurt and 1 apple.

Dinner 1 grilled lean lamb chop with curly kale and 1⁄2 small baked butternut squash.

 

Click here to find out more about the younger you diet

 

 

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