Your anti-ageing diet plan weekly menus

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It's easy - start your Anti-ageing Diet with at least one Superclean Day. Then for the remaining days, simply choose one option for breakfast, lunch and dinner from the selection listed below:

The Superclean Day 

Breakfast: A superclean smoothie made with 2-3tbsp berries, half a banana or mango, 1tbsp natural yoghurt, 1tbsp of an omega-3, 6 and 9 oil, 1tbsp lecithin and ½tbsp flaked/crushed nuts or seeds. Whisk in a blender until smooth.
Lunch: A large salad of beetroot, carrot, red onion, artichoke and fennel. Top with 2 handfuls of alfalfa sprouts. Serve with a palm-sized portion of salmon or turkey or 1tbsp hummus.
Dinner: A palm-sized portion of fish, chicken, turkey or wild meat such as venison or rabbit. Serve with steamed vegetables and unlimited salad (as at lunch). 

Days 2-7  Breakfast - choose one of the following:

● Two slices of fresh granary or spelt bread topped with mashed avocado and tomato.

● 40g (1½oz) porridge oats made with skimmed milk. Add 1 chopped apple and cinnamon.

● Two pieces of fruit chopped and mixed with 150g (5oz) low-fat natural yoghurt.

● Omelette made with one whole egg and two egg whites. Fill with 50g (2oz) cottage cheese and a handful of either fresh berries, chopped mushrooms or sliced cherry tomatoes.

● 25g (1oz) bran cereal, 25g (1oz) mixed nuts and 3-4 chopped dried apricots with 100ml (3½fl oz) skimmed milk.

● 50g (2oz) Greek yoghurt served with 10g (½oz) walnuts, 20g (¾oz) seeds, 1tsp honey and a few berries.

Days 2-7 Lunch- choose one of the following:

● Two open sandwiches made with one slice of granary or spelt bread with 1tbsp hummus, sliced red tomato, sliced cucumber and a handful of alfalfa sprouts.

● Home-made soup made with half a clove of diced garlic and quarter of an onion cooked in a little olive oil and 125g (4½oz) any chopped vegetables. Cover with water, bring to the boil, then simmer for 20 minutes. Blend if you prefer a smoother soup.

● Vegetable dip made witheither 100g (3½oz) marinated artichokes or bottled beetroot blended with 75g (3oz) cottage cheese, crushed garlic and lemon juice. Serve with unlimited carrot, broccoli and tomato crudités.

● Pasta salad made with 50g (2oz) spirals mixed with 50g (2oz) canned salmon, cubed cucumber, diced cherry tomatoes, a handful of sliced black olives, a splash of olive oil and some finely chopped fresh basil.

● Salad of 200g (7oz) chickpeas mixed with grilled vegetables and served on a bed of rocket. Sprinkle with lemon juice.

Days 2-7 Dinner - choose one of the following:

● 50g (2oz) spaghetti served with a sauce of 150g (5oz) canned tomatoes, dried chilli and oregano, 1tsp capers and 1 chopped anchovy and basil.

● 150g (5oz) roasted salmon, trout or sea bass served with pak-choi, carrot and mushrooms, cooked with five spice powder.

● 100g (3½) chicken or turkey breast with 150g (5oz) roast pumpkin, a handful of pumpkin seeds and broccoli.

● Frittata made by cooking 2 eggs, 1 chopped roasted sweet potato, 2 handfuls of spinach and 20g (¾oz) feta cheese in a small heavy-bottomed pan over a low heat until cooked through. Serve with a large salad.

● Any 150g (5oz) white fish fillet, grilled. Top with a sauce made with 3 chopped tomatoes mashed with half a garlic clove and ¼ of a red chilli (seeds removed) and gently heated. Serve with unlimited green beans.

● Unlimited roasted vegetables on a bed of 50g (2oz) couscous. Add a dash of harissa sauce or 1 large spoonful of tzatsiki. 

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