The 10 day anti-stress eating plan

De-stress and lose weight with our anti-stress diet

Click here to read our feature on how stress can stop you losing weight and how the diet works

 

The anti-stress diet menu

You may have one of the following snacks per day:

 

Week one - choose from:

● A mug of non-creamy soup

● An apple or pear and 6-8 almonds

● A handful of soft fruits with 1-2tbsp natural yoghurt, sprinkled with 2tsp seeds

● 1-2tbsp cottage cheese with raw veg, adding a small amount of seeds to give protein

 

Week two - choose from:

● An apple or pear with a slice of goats' cheese

● A rice cake spread with hummus

● 1 small pure fruit ice lolly

● 2 squares of dark chocolate

● 1 small natural liquorice bar

● 1tbsp unsalted nuts and seeds 

 

DAY 1

Breakfast Smoothie. Blend 110g (4oz) mixed berries, 1/2 banana, 1 dessertspoon flax oil, 1tbsp wheatgerm, 1 cup of non-dairy milk and 1tbsp natural yoghurt (optional).

Lunch A large mug of vegetable soup, served with 1 wholemeal pitta toasted and stuffed with 1/2 avocado, tomato, 1/4 pack alfalfa sprouts drizzled with flax oil and 1tbsp superlec granules (see offer overleaf) sprinkled over.

Dinner Half a small butternut squash, roasted and cut into cubes, mixed with salad leaves, one grated carrot and 1/2 red onion. Top with 75g (3oz) goats' cheese, 1/4 pack alfalfa sprouts and sliced tomatoes.

 

DAY 2

Breakfast Muesli made from 1 cup rolled oats soaked overnight in 1/2 cup of water mixed with a large chopped fig, 125g pot natural yoghurt and a drizzle of honey
or sprinkling of crushed nuts.

Lunch A salad made with 1 fresh chicory, torn, 1/2 chopped celery stick, a handful of grapes, 1/2 avocado, 1/2 chopped apple, mandarin slices and remaining alfalfa sprouts. Dress with a flax oil dressing and serve with a small jacket potato and hot pitta bread.

Dinner Stir-fry made with 75g (3oz) chicken, fish or tofu, green vegetables, 1/2 cup coconut milk, chilli and a little Thai paste.

 

DAY 3

Breakfast 2 eggs scrambled with 2 large chopped tomatoes, a handful of fresh coriander, a little milk and 1/2tsp chilli flakes, served on 2 slices wholemeal bread.

Lunch Greek salad made with cos lettuce leaves, chopped tomatoes, cucumber, sliced red onion, 110g (4oz) feta cheese and a few olives. Serve with a small jacket potato.

Dinner A palm-sized salmon steak, served with stir-fried greens and oyster mushrooms and drizzled with some lemon juice and a little olive or flax oil.

 

DAY 4

Breakfast Porridge made with 40g  (11/2oz) oats and water, topped with a large handful of mixed berries, 1tbsp mixed nuts and seeds and 1tsp superlec granules.

Lunch Small vegetable omelette, served with a large baby leaf spinach salad. 1 x 125g pot yoghurt.

Dinner Fry a chopped onion until soft and add Indian spices to taste. Add 1 tin chopped tomatoes and 1 chopped red pepper. After 10 minutes, add canned chickpeas, then a handful of spinach for the last minute of cooking. Garnish with roasted pine nuts. (Keep some back for tomorrow's lunch.)

 

DAY 5

Breakfast Breakfast smoothie, as day 1, but vary the fruits.

Lunch Chickpeas (left over from last night's meal) served with a baked potato and 1tbsp natural yoghurt.

Dinner A wholemeal pancake topped with 1/4 avocado, 40g (11/2oz) cottage cheese or crumbled feta cheese, unlimited mixed salad leaves, a little sliced red onion and 3-4 cherry tomatoes chopped in half. Serve with a salad dressing.

 

DAY 6

Breakfast A slice of wholemeal toast topped with fresh baby spinach, 1 grilled beef tomato, 1 poached egg, a drizzle of olive oil and black pepper. Add a small slice of smoked salmon, if you wish.

Lunch Large bowl of non-creamy soup served with 2 oatcakes topped with a thin slice of cheese and pickle, plus a side salad.

Dinner Grill 150g (5oz) lean beef or lamb (keep 50g (2oz) for tomorrow's lunch). Serve with roasted shallots (reserve some for tomorrow) and vegetables with rosemary. Add a scoop of natural yoghurt with chopped mint as a dip.

 

DAY 7

Breakfast 200g (7oz) low-sugar baked beans on wholemeal or rye, or other non-wheat bread.

Lunch Salad made with baby spinach, mint, sliced cooked beef or lamb (from yesterday's dinner), 1 small sliced cucumber. Make a dressing with natural yoghurt, apple cider vinegar and seasoning.

Dinner A large bowl of lentil soup topped with 1tbsp crème fraîche and chopped roasted shallots left over from yesterday's dinner).

Dessert 1 banana split down the middle with 2 squares of dark chocolate inserted, wrapped in foil and baked until the chocolate is runny and the banana is gooey.

 

DAY 8

Breakfast As day 5.

Lunch Salad made with a handful of sultanas, 5 grapes, chopped celery stick, 275g (10oz) chopped walnuts and salad leaves. Top with 1/2 avocado, 1/2 chopped apple and 1tbsp of superlec granules. Dress and serve with 4 small baby boiled potatoes or a jacket/sweet potato.

Dinner Make a parcel of parchment paper. Put in 75g (3oz) oily fish such as salmon and top with 2 slices of lemon. Cover and bake for 10-15 minutes in a moderate oven. Make another parcel with chopped peppers (reserve some for tomorrow) and vegetables, a drizzle of olive oil and sprig of rosemary. Add to the oven for 10 minutes, then serve.  

 

DAY 9

Breakfast As day 3.

Lunch A wholemeal wrap stuffed with leftover roasted pepper, 1 small tub of cottage cheese, chopped spring onions or a little red onion.

Dinner As day 3.

 

DAY 10

Breakfast As day 2.

Lunch Large carton of non-creamy soup, topped with 1 slice wholemeal toast, cut into small squares, and grated Parmesan. Serve with a wholegrain bread slice.

Dinner Griddle a mackerel fillet and serve with 1tbsp tzatsiki, salad vegetables and a wedge of lemon.

 

Click here to read our feature on how stress can stop you losing weight and what you can do to counter its effects. 

 

 

For added fat-burning and stress protection Amanda recommends:

 

● Superlec lecithin granules, which help the liver to metabolise fats

● Vacuforce flax oil to boost essential fats

● Supamag, a vitamin, mineral and probiotic supplement.