Healthy fast-fix five-day menu plan

Nutritionist Penny Rushton has devised a no-hunger diet that could see you losing five pounds, gaining energy and looking five years younger – in just five days. Here's the menu plan

Click here to find out more about the five-day fast fix diet

 

DAY 1
First thing Mug of hot water with lime or lemon juice and slice of ginger.
Breakfast Grapefruit half, 2tbsp plain low-fat bioactive yoghurt, 2tsp sprouted flax powder (£3.99, Holland & Barrett), 2 almonds, herbal tea.
Lunch Bowl of soup (see below). Slice of smoked salmon or small carton low-fat cottage cheese. Salad (see opposite). Herbal tea.
Dinner Soup. 75g (3oz) tuna or chicken baked in foil with onion, garlic, herbs; celery, grated carrot; steamed broccoli and lemon juice.

 

Immune-boosting soup
Makes 2 portions
Prepare 250-500g (9oz-1lb 2oz) fresh vegetables for the soup every other day. Wash and chop them but don't peel, as a large proportion of the nutrients lie in or just under the skin.

• 1 large onion or leek, peeled
• 2 large garlic cloves, crushed
• 1 cauliflower or broccoli crown
• 2-3 large carrots
• 6-8 celery sticks
• 115g (4oz) spinach, or ½ a small cabbage
• 5-6 fresh tomatoes or 1 x 400g can
• 1 large red or yellow pepper
• 500ml (18fl oz) fat-free chicken or vegetable stock
• 1-2tsp crushed cumin and coriander seeds (optional)
• 2tsp chopped fresh parsley
• Juice of ½ large lemon or lime

1 Put the vegetables and seeds in a pan with the stock. Top up with water to cover if necessary.
2 Simmer gently for 30 minutes. Add herbs and juice at the end.

 

 

DAY 2
First thing As day 1.
Breakfast 1 clementine, 2tbsp plain low-fat bioactive yoghurt, 2tsp sprouted flax powder,
1 brazil nut, herbal tea.
Lunch Bowl of soup (see Day 1). 60g (2½oz) fresh or tinned mackerel or tofu. Large salad (see Day 3). Large glass of water/mug of hot water and lemon or herbal tea.
Dinner Bowl of soup. Portion of risotto (see below), 75g (3oz) cooked prawns or poached egg, steamed spinach and lemon juice.

 

Vegetable risotto
Makes 2 portions

• 75g (3oz) brown rice (short-grain is best)
• 375ml (14fl oz) fat-free chicken or vegetable stock
• 2 carrots, grated
• 1 garlic clove, crushed
• 4 small broccoli florets
• 25g (1oz) frozen peas
• 1tsp tomato purée
• Juice of ½ lemon
• 1tbsp chopped fresh parsley

1 Place the rice in a saucepan with the stock. Cover and cook very gently for 30-40 minutes, adding extra water as needed, until the rice is tender.
2 Add remaining ingredients and cook for a further 2-3 minutes. 

 

 

DAY 3
First thing As day 1.
Breakfast 1tbsp blueberries, 2tbsp plain low-fat bioactive yoghurt, 2tsp sprouted flax powder, 2 walnuts,
a mug of herbal tea.
Lunch Bowl of soup (see Day 1). 60g (2½oz) fresh or tinned sardines or a small carton of low-fat cottage cheese. Large salad (see below).
Dinner Bowl of soup. 75g (3oz) salmon or lean turkey baked in foil with onion, garlic, celery, tomato, herbs; steamed sprouts and lemon juice.

 

Fast-fix salad
Makes 1 portion

• A serving of rocket, spinach, lettuce leaves and watercress
• 1 tomato, chopped
• 1tbsp snipped fresh sprouting mustard/cress seeds
• 1tbsp grated carrot
• 2 button mushrooms, sliced
• 2 radishes, chopped
• 1 celery stick, chopped
• 3 slices red pepper, chopped
• 1tbsp chopped fresh parsley
• Lemon juice, to squeeze over

Mix together all ingredients and squeeze over lemon juice.

 

 

DAY 4
First thing As day 1.
Breakfast 1 kiwi fruit, sliced, 2tbsp plain low-fat bioactive yoghurt, 2tsp sprouted flax powder, 4 hazelnuts, herbal tea.
Lunch Bowl of soup (see Day 1). 60g (2½oz) smoked mackerel or boiled egg. Large salad (see Day 3). Glass of water/mug of hot water and lemon or herbal tea.
Dinner Bowl of soup. Portion of risotto (see Day 2), 75g (3oz) cooked mixed seafood or 2tsp mixed seeds; steamed spinach and lemon juice.

 

DAY 5
First thing As day 1.
Breakfast Slice of cantaloupe melon, 2tbsp plain low-fat bioactive yoghurt, 2tsp sprouted flax powder, 2 pecan nuts, a mug of herbal tea.
Lunch Bowl of soup (see Day 1). Individual-size portion tinned tuna in brine, squeeze of lemon. Large salad (see Day 3).
Dinner Bowl of soup. 75g (3oz) mackerel fillets or chicken baked in foil with onion, garlic, celery, red pepper strips, herbs; steamed green beans and lemon juice.

 

Click here to find out more about the five-day fast fix diet

 

 

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