Most diets work, at least in the short term. Whatever rules you have to follow with a diet, at its core is probably an approach that puts you in a calorie deficit if you’re aiming to lose weight, and encourages you to eat more healthy things and fewer unhealthy things.

But the restrictions diets place upon you can become increasingly hard to stick to. They can also be confusing, and sometimes more influenced by social media trends than scientific evidence.

Instead of opting for a complex all-or-nothing diet plan that you find hard to maintain, dietitian Joyce Patterson, author of new book Think Like A Dietitian: A Nutrition Counseling Starter Kit, suggests that the 80/20 rule is a better approach.

This more flexible approach is useful for highlighting the message that it’s your overall diet that’s important, whereas all-or-nothing diets are often ditched completely the first time you stray from their instructions. 

“The 80/20 approach in nutrition is not a hard-and-fast rule,” says Patterson. “It's a mindset. A rule of thumb. It recognizes that our health is impacted by what we consume most of the time, and the occasional indulgence will not cause long-term harm. 

“This approach promotes a healthier relationship with food. Instead of looking at foods as good or bad, or trying to avoid certain foods completely, this approach encourages us to consider which foods we should choose more often, and which we should consume more mindfully. But nothing is off the table—a sharp departure from many popular diets. 

“All too often, overly restrictive eating leads to feelings of deprivation and resentment, ultimately making those approaches unsustainable.”

Given that you can indulge 20% of the time, I was interested to know how wild you can go, so asked Patterson. Unsurprisingly, there is still some moderation to consider here.

“With the help of a dietitian, people not only learn balanced meal planning, but they learn how food is metabolized and ultimately, how it affects our health,” says Patterson. 

“With this information, people can better understand what the body can handle. The 20% part of the approach is not a free pass to binge eat. It's a free pass to enjoy a variety of flavors, but we can indulge in flavors without overindulging in volume, which is a different way to think about it.”

If you follow a vegetarian diet and frequent the weights room in your gym, there’s one question you probably get asked time and time again: “How do you get your protein?”

While lean meats and fish are great sources of protein, it’s a myth that all vegetarians are deficient in this essential macronutrient, according to Ian Marber, nutrition therapist and resident nutritionist at BOL Foods. “Despite the ever-increasing interest in plant-based diets, there’s still a lingering misunderstanding about how much protein a good vegetarian diet might supply, and if it’s high enough in quality and amount to achieve muscle hypertrophy,” says Marber.

With a bit of meal planning, there are plenty of ways to hit all your nutrition goals on a vegan or vegetarian diet, says Marber. “It can be achieved quite easily, in a way that doesn’t mean you are tied to the kitchen prepping every meal, but instead enjoying easily available ready meals and snacks that deliver protein, flavor and convenience as well as food made at home.”

Plus, most plant-based sources of protein will also help you get more fiber, phytonutrients and complex carbs into your diet. That said, eating for muscle gain is important and you want the effort you put in at the gym to pay off. So, how much protein do you actually need to eat in order to build muscle?

“Protein requirements vary but the general rule of thumb is that to achieve growth when training, protein intake needs to be 1.4-2.2g protein per kilo of bodyweight, depending also on existing muscle mass, gender and type of training,” says Marber. “For someone weighing 80kg, muscle growth would be optimized by aiming for around 112-176g protein a day.” 

According to Marber, you should also aim to incorporate different sources of protein into your diet. “Variety is key here, to ensure that the full range of amino acids are eaten, allowing the body to combine the eight essential amino acids into the remaining 14,” he says. 

To help you get started, Marber has put together a five-day plan featuring protein-rich vegetarian meals that are easy to make at home and provide around 175g of protein a day. The plan features some products from BOL—Marber is speaking to us on behalf of BOL, after all—but keen readers will note we’ve already featured BOL in our favorite healthy ready meals.

Monday

Breakfast: BOL Hazelnut Latte Power Shake, or a homemade protein shake made with vegan protein powder

Snack: Two plums with a palmful of almonds

Lunch: Chickpea and vegetable curry with quinoa

Snack: Two oatcakes with hummus

Dinner: Grilled tempeh with roasted sweet potatoes and broccoli and topped with pumpkin seeds

Tuesday

Breakfast: Coconut yogurt, blueberries and toasted, flaked almonds

Snack: Edamame beans

Lunch: Mixed bean salad with quinoa, avocado and a tahini lemon dressing

Snack: Carrot sticks with hummus

Dinner: Black bean and vegetable enchiladas with a side of brown rice

Wednesday

Breakfast: Porridge oats with raisins and a tablespoon of crunchy almond butter stirred in

Snack: Rice cake with smashed avocado and chili flakes

Lunch: BOL Red Pepper, Tomato and Lentil Power Soup

Snack: Oatcakes with hummus

Dinner: Stir-fried tofu with vegetables and wholewheat noodles

Thursday

Breakfast: Vanilla Oat and Almond BOL Power Shake

Snack: Rye cracker with butter bean mash spread

Lunch: Lentil soup with wholegrain bread

Snack: Banana and cupped palmful of walnuts

Dinner: Grilled seitan skewers with quinoa and roasted vegetables

Friday

Breakfast: Soy yogurt, almond butter and mixed berries

Snack: Chia seed pudding

Lunch: BOL Indian Black Daal

Snack: Protein energy balls

Dinner: Baked tofu with stir-fried vegetables and brown rice

We’re a bit salty about detox diets here at Coach. While there are toxins you certainly want to avoid ingesting, detox regimes of the types you’ll find in magazines tend to involve a period of drastic calorie reduction. As far as we’re concerned, these won’t cleanse you of anything except some weight and water.

All the same, what do we know? We’re journalists, not experts with the appropriate qualifications. But we do know some of those, so we turned to dietitian Ro Huntriss (@DietitianRo), a consultant dietitian and expert for the TerriAnn 123 Diet Plan, to assess a sample three-day detox from a women’s magazine.

The plan involved replacing breakfast, lunch and snacks with juices, soups and smoothies. Breakfast would just be a cup of lemon water plus a green juice, and then you’d have a smoothie mid-morning and soup for lunch, before eating a protein-rich, low-carb dinner like fish with vegetables. You could also add in a cup of miso soup between lunch and dinner, if feeling particularly hungry, and it was advised that you shouldn’t do intense exercise while following the diet plan.

Now over to Huntriss for more on the pros and cons of this approach.

Are there any risks to following this detox plan?

The diet presented appears to be a very low-calorie, low-carbohydrate diet. That means it is not nutritionally complete; however, it is unlikely to pose any significant risks if you follow it for just three days.

There are certainly some who should avoid doing this even for three days. That includes women who are pregnant or breastfeeding. And anyone with a health condition such as diabetes should consult their physician before embarking on such a diet.

How does it help you to lose weight?

People following this plan will lose weight for two reasons. First, the calories consumed on this plan are less than what any adult would normally burn, therefore fat stores will be used for energy and weight loss will result. Second, when limiting carbohydrate in the diet, you’ll lose water weight from the body. When carbohydrate is reintroduced, though, water weight is regained.

Are there any positives to following this plan?

You could argue that it does have positives as it will create weight loss. Furthermore, healthy foods are recommended in the plan, such as fruit, vegetables and nuts.

Does it promote long-term healthy eating habits?

In short, no. Diets like this can be used to kick-start weight loss, but the choices you make following the three-day “cleanse” will be crucial to your success. It must also be mentioned that this “cleanse” is unlikely to “cleanse” or “detoxify” anything. Having a healthy, well-balanced diet, staying hydrated, keeping active and having a functioning liver will do all the detoxification you need.

How To Lose Weight While Eating Healthily

We never like to criticise something without offering an alternative, so if you’re looking to change your diet to lose weight in a healthy way, we have a couple of options for you to try.

The first is this four-week weight loss meal for women plan from award-winning dietitian Azmina Govindji. The plan is made up of balanced meals and doesn’t exclude any major food groups, so you hit all your recommended weekly nutritional intake values while keeping the calorie intake low at around 1,300-1,400 calories a day to help you lose weight.

Another option is this seven-day high-fibre meal plan created by the British Nutrition Foundation. The focus is on eating more than 30g of fibre a day, but there are many other benefits to the plan, including the fact you easily get five portions of fruit and veg a day and avoid too much added sugar. 

It’s not a weight-loss meal plan per se, but it’s a very healthy meal plan and when used in combination with an active lifestyle can certainly help you lose weight or maintain a healthy weight, while never feeling too hungry because the high fibre intake keeps you satiated.

More On Detoxes

• Beware The Drastic New Year Detox Plan
• The Truth about Detox Diets (Spoiler: They’re Nonsense)

If you decide to make the switch to a completely plant-based diet you’ll need to pay close attention to certain aspects of your diet to make sure you’re getting the nutrition you need to stay healthy. Protein is one such area, because as a general rule omnivores tend to get the bulk of their protein from meat and dairy foods.

Getting all the protein you need from a vegan diet is eminently achievable, even if you have the high protein demands that come with an athletic lifestyle. You just have to know what to eat, and to make things a little easier we’ve listed a whole load of vegan sources of protein below and ranked them by protein content per serving size where possible. Need inspiration to make those protein sources into tasty meals? Check out these recipes from The Vegan Athlete’s Cookbook by Anita Bean.

For more general advice on getting enough protein in a vegan diet, we spoke to Heather Russell, dietitian at The Vegan Society.

What are the best sources of protein for vegans, particularly if they train frequently?

The quality of all sources of protein varies, and a good way to work out what the best vegan sources is to look at the amount of lysine, which is an amino acid. Good sources include beans, lentils, peas, soya, peanut butter, quinoa, cashew nuts, chia seeds, ground linseed, hemp seeds and pumpkin seeds. Soya in particular is a great source of plant protein – the quality of the plant protein in soya is similar to meat and dairy, so that can be particularly valuable especially for people who have higher protein needs like athletes. If you’re a vegan who trains regularly, it’s a good idea to eat regular meals containing protein-rich foods, including a bedtime snack.

What about vegan meat substitutes?

I wouldn’t encourage them as everyday sources of protein because they contain quite variable amounts of salt. There’s a variety of soya mince which comes dry. You rehydrate it and use it like normal mince, and that tends to have no added salt. That can be handy as a healthy everyday protein source that replaces meat.

I would certainly encourage people to eat things like lentils, beans, chickpeas and tofu rather than using meat replacement products, because it’s best to eat minimally processed foods most of the time. There are good reasons to eat certain foods that are more processed, but if you want to make the most of a vegan diet I’d suggest going for those other less processed sources of protein.

What’s the best type of vegan milk for protein?

Using fortified soya milk is useful because the soya variety contains much more protein than other plant milks. If you’re athletic you need a bit more protein so that’s a good choice.

Should vegans be concerned with “complete” proteins?

I think this may come from an outdated concept of protein combining. People used to talk about having to eat certain plant proteins in the same meal to get the complete mix of amino acids, but the reality is that as long as you’re having good-quality sources of plant protein across the day you don’t need to worry about combining specific foods. It’s more about choosing good sources of protein.

There are three points. You need to have enough calories overall; you need to get enough protein for your requirements in terms of grams per day; and the protein sources you’re eating across the day need to be of good quality. As long as you tick those off then you don’t need to worry too much.

See related

• The Vegan Diet: What You Need To Know
• 3 Successful Sporting Vegans
• A Plant-Based Protein Shake Recipe that Works for Vegans
• The Best Vegan Protein Powders To Help Your Body Recover After A Workout

Can vegan protein supplements be useful?

I always say it’s better to obtain protein from food, because foods are a whole package of nutrients – it’s not just the protein you get from them. The only situation where I would suggest that someone uses a protein supplement is if they’ve tried their best to hit their protein target across the day but for some reason they’re struggling to do that, and they find that using a supplement enables them to do that.

People focus a lot on protein but really you need to look at the overall eating pattern and the quality of the food you’re eating, and if you’re eating lots of processed food and nutrients by themselves you’re not going to be getting the benefit of all the other things that come with a good source of plant protein like vitamins, minerals and fibre.

The Best Vegan Protein Sources

1. Seitan: 25g per 100g
2. Tempeh: 20g per 100g
3. Tofu: 12g per 100g
4. Soya beans: 11g per 80g serving
5. Quorn mince: 11g per 75g serving
6. Red kidney beans: 9.7g per 120g serving (½ can)
7. Edamame beans: 9.4g per 80g serving
8. Chickpeas: 9.2g per 120g serving (½ can)
9. Peanuts (roasted and salted): 9.1g per 30g serving
10. Almonds: 8.7g per 30g serving
11. Black beans: 8.4g per 120g serving (½ can)
12. Green lentils: 8.1g per 120g serving (½ can)
13. Cashew nuts: 6g per 30g serving
14. Quinoa: 5.9g per 130g serving
15. Peanut butter: 5.3g per tbsp
16. Peas: 4.6g per 80g serving
17. Oats: 4.1g per 40g serving
18. Pumpkin seeds: 3.5g per 10g serving
19. Hemp seeds: 3.4g per 10g serving
20. Chia seeds: 3.3g per 15g serving
21. Ground linseed: 2g per 10g serving

Even if you don’t subscribe to Netflix, you probably caught wind of The Game Changers, a documentary featuring athletes, scientists and the great Arnold Schwarzenegger. The film aimed to persuade viewers that the optimal diet for performance avoided all animal products.

You might expect the author of The Vegan Athlete’s Cookbook to agree wholeheartedly with that viewpoint – but no. “The underlying message of The Game Changers was that you don’t need to eat animal products in order to perform well in sport,” says Anita Bean. “However, it did go a step further, and basically said that the best diet for sport is a vegan diet. There is no evidence to suggest that is the case.”

The Vegan Athlete’s Cookbook is Bean’s fourth sports nutrition cookbook, and she has written stacks of books on sports nutrition, training and supplements. She’s also a registered nutritionist with the Association for Nutrition, as well as being the nutritionist for the London Marathon and Ride London.

“The book is tailored to the needs of people following a vegan diet and those who are interested in adopting more vegan meals,” says Bean. “It shows people how to get enough of the nutrients that they need just from plant foods.”

In case you were still in doubt that you can get what you need from plants, we asked Bean about the evidence.

Is a vegan diet equivalent to a non-vegan diet for sports performance?

The quick answer is yes, there is the science to support it. It’s a relatively small evidence base, but there are a number of studies that have shown that a vegan diet can support sports performance and recovery.

There is one 2016 study from Arizona State University which showed that a plant-based diet can even be advantageous for supporting aerobic fitness in athletes, and female athletes in particular. Partly because it tends to be higher in carbohydrates, and high glycogen stores are advantageous for aerobic or endurance performance.

Having said that, of course, there are many vegan athletes that go wrong and that’s why I wrote my book – to stop people making mistakes. Now you can buy vegan alternatives for meat, people think all they need to do is either swap their meat for that, or just omit the meat all together and eat vegetables, or eat more pasta. But if they do that, they won’t be getting the protein they need; they won’t be getting all the nutrients they need.

My book is to show people how they can put together a balanced vegan diet that will support their workouts, promote quick recovery and allow them to reach their performance potential.

Does the research focus on professional or amateur athletes, or both?

The studies have encompassed both recreational athletes and more serious or competitive athletes, so they support the benefits of the vegan diet within both groups.

See related

• 3 High-Protein Vegan Recipes From The Vegan Athlete’s Cookbook
• The Best Sources Of Protein For Vegans
• What To Do If Veganuary Has Left You Hungry All The Time
• The Best Vegan Recipe Box And Meal Delivery Services

Can you get benefits by adding some vegan meals every week or do you have to go completely vegan?

This is the grey area. If we delve into why vegan athletes do well, it seems that many of the performance advantages are most likely due to the high consumption of plant nutrients which have beneficial health properties. So in other words, a higher intake of fibre, of vitamins (particularly B vitamins), of certain minerals (magnesium, potassium, zinc and so on), more antioxidants, more phytonutrients.

The second reason is that these plant foods influence your gut microbiota. These are the trillions of micro-organisms that live in the digestive tract. We know that plant nutrients – the fibre, the polyphenols – feed these gut micro-organisms, help them to thrive and promote more diverse microbiota. A diverse microbiota has numerous health benefits: for example, it helps to reduce inflammation, increase immunity and reduce oxidative stress. And all these things are necessary for peak performance and muscle recovery after exercise. With better immunity, you’re less likely to suffer illnesses and gut problems that can hamper your training.

I’m certainly not saying that the vegan diet is the best diet for athletes. I’m just saying there are many benefits to including more vegan foods, and certainly more plants, in your diet.

The Vegan Athlete's Cookbook: Protein-rich recipes to train, recover and perform

Buy now

The Vegan Athlete’s Cookbook: Protein-Rich Recipes To Train, Recover And Perform by Anita Bean (Bloomsbury, £16.99) is out now

If you’re ready to lose some weight with a meal plan you can trust, look no further. There’s no juice fasting or excluding major food groups here – award-winning dietitian Azmina Govindji has created a balanced four-week meal plan to help you lose weight the healthy way. We’ve explained why you can trust a dietitian’s advice, but in brief a dietitian is a qualified nutrition professional who’s regulated by law and governed by an ethical code. Govindji has been chief dietitian at Diabetes UK and you may have seen her in TV adverts for the NHS Better Health weight loss campaign.

While keeping to a total of around 1,300-1,400 calories a day including snacks, spreads and drinks, Govindji’s meal plan delivers on every dietary recommendation across the week. So you’ll be meeting your daily requirements of things like fibre, as well as most minerals and vitamins. You’ll also be keeping within the right limits for fat, saturates and salt.

The meal plan is also structured in a way that gets you used to a healthier routine. The calorie split throughout the day is roughly 300 for breakfast, 400 for lunch and 400 for your evening meal, similar to Public Health England’s 400-600-600 recommendation for maintaining a healthy weight. Govindji has also highlighted meals that deliver certain essential nutrients you need to stay healthy, which you can integrate into your diet after you finish the plan.

You won’t just be eating salads, either. You can look forward to enjoying punchy flavours and satisfying meals – think citrus beef and noodles, black bean quesadillas and jerk chicken kebabs.

If you follow this plan for the four weeks, we’re confident you’ll see noticeable weight loss and feel healthier thanks to the range of fibre-packed meals and nutrient-dense foods chosen.

Four-Week Weight Loss Meal Plan For Women

You might assume having a latte or a glass of wine is strictly forbidden on this meal plan, but no! The plan allows for up to five every week, of either milk-based coffees (skinny latte or similar), or something alcoholic up to a maximum of seven units (we’re talking a 125ml glass of wine or half a pint of 4% lager, or a single measure of spirits with a sugar-free mixer).

You can of course drink as much water as you like, as well as sugar-free soft drinks, tea and coffee, although if you take them with milk this will come out of your daily milk allowance of 100ml semi-skimmed milk or plant-based alternative. You’ll also have a 2tsp (10g) daily allowance of reduced-fat spread for toast, rolls, sandwiches, baked potatoes or to melt over veggies.

Plant-based drinks such as soya, oat or almond milk can be used in place of semi-skimmed milk. Choose fortified plant milks with added calcium, iodine, vitamin D and vitamin B12. Vegetarian and vegan alternatives to meat and cheese can also be substituted. Try tofu or mycoprotein like Quorn instead of chicken and pork; use Quorn or soya mince instead of beef or turkey mince. Vegan alternatives to cheese can be used, although cheese substitutes do not offer the nutrients that dairy contains.

It’s especially important for women to get enough iron in their diet and eating iron-fortified breakfast cereals is a good way to help with this. It’s best to avoid drinking tea or coffee with vegetarian meals because the tannins in those drinks reduce the absorption of the type of iron that’s found in grains and vegetables.

There’s no need to follow the plan rigidly: you can make switches between breakfasts, lunches or dinner options to suit your lifestyle and schedule. Just make sure you swap meals with a similar calorie content. Snack suggestions, especially fruit and yogurt, can be eaten as part of a meal if you prefer.

Pack sizes can vary by retail outlet, however this plan and nutritional information that goes with it is based on the following pack sizes, unless otherwise stated:

• 100g salmon fillet (cooked weight)
• 120g chicken breast (cooked weight)
• 120g yogurt pot
• 200g cans of beans and tomatoes (or half a standard 400g can)
• 60g (small) or 120g (medium) for canned tuna (drained weights)

For easier cooking, the recipe suggestions include dry weights for grains like rice and pasta.

We haven’t included methods for every recipe. If you’re unsure, search the internet for recipes and you’ll soon find the standard techniques.

More Useful Advice

• 13 Expert Weight-Loss Tips
• How To Lose Weight Fast Without Going To Extremes
• Lose Weight With Portion Control

Week One: Monday

Breakfast: Quinoa porridge with seeds and berries (320 calories)

• 40g quinoa
• 200ml semi-skimmed milk
• 1tbsp chia seeds
• 1tsp honey
• 80g mixed berries

This spruced-up porridge provides half your daily recommended intake of calcium and over a quarter of your iron and fibre requirements.

Lunch: Tuna salad roll (395 calories)

• Small can of tuna
• 1 heaped tsp reduced-fat mayonnaise
• Chopped cucumber
• 2 slices of pepper
• 2 spring onions
• 1 large wholemeal bap
• 1 orange (for dessert)

Dinner: Spinach and pea frittata (415 calories)

• 2 eggs
• 2 boiled new potatoes
• 2tbsp peas
• Handful of baby spinach
• 1tsp oil
• 1tbsp grated reduced-fat cheddar
• Handful of mixed salad leaves (to serve)
• 2 dried apricots (to serve)
• 5 almonds (to serve)

This dinner provides over 80% of your daily recommended intake of folate as well as over a quarter each of your iron and calcium requirements. Eggs are an important source of vitamin D and this meal provides almost a third of your recommended intake.

Snacks: Oatcake with 1tsp reduced-fat meat pâté. Cucumber sticks. 90 calories

Week One: Tuesday

Breakfast: Bran cereal with yogurt (310 calories)

• 40g bran cereal (eg All Bran)
• 3tbsp 0% fat Greek yogurt
• 4 dried apricots
• 150ml orange juice

Fortified breakfast cereals are an important source of iron. This breakfast contains more than a third of the recommended daily intake and the vitamin C in the orange juice helps absorption. It also provides over 40% of the recommended intakes of fibre and calcium and 70% of folate.

Lunch: Hummus, carrot and beetroot sandwich (390 calories)

• 2tbsp reduced-fat hummus
• 2tbsp each grated carrot and grated beetroot
• Small handful of rocket
• 2 thick slices of seeded bread

Dinner: Mediterranean salmon bake (400 calories)

• 200g vegetables (red onion, pepper, courgette and cherry tomatoes, all sliced)
• 2 new potatoes
• 1 salmon fillet
• 2tsp olive oil
• 2tsp balsamic vinegar
• Fresh basil (to serve)

Snacks: Small handful (20g) of cashew nuts. 120 calories

Week One: Wednesday

Breakfast: Peanut butter and banana toast (285 calories)

• 1tbsp peanut butter
• 1 thick slice of wholemeal toast
• a small banana, sliced

Lunch: Chicken, quinoa and pomegranate salad (395 calories)

• 1 small chicken breast (80g cooked weight)
• 1tsp zaatar seasoning
• 1tsp lemon juice
• 1tsp olive oil
• 40g quinoa (dry weight)
• 80g pomegranate seeds
• Chopped cucumber
• Handful of rocket
• 1tbsp 0% fat Greek yogurt mixed with fresh mint

Marinate the chicken in zaatar, lemon juice and olive oil, then cook.

Dinner: Tomato and spinach dhal (420 calories)

• 50g red lentils
• Small can of chopped tomatoes
• Handful of baby spinach
• 1 small onion
• 2tsp oil
• Garlic, ginger and spices
• Half a chapati

This super supper provides 60% of your recommended intake of iron and also contains lots of vitamin C to help your body absorb it.

Snacks: Small pot of low-fat fruit yogurt. 95 calories

Yogurt is a good snack to boost your iodine intake, providing 40% of your recommended intake.

Week One: Thursday

Breakfast: Bran flakes with nuts and raisins (337 calories)

• 40g bran flakes
• 100ml semi-skimmed milk
• 1tbsp raisins
• 1tbsp mixed nuts

Lunch: Baked potato with cottage cheese and salad (400 calories)

• 1 medium baked potato (180g)
• 3tbsp cottage cheese (100g)
• 1tbsp pumpkin seeds and chives
• 80g mixed salad

Dinner: Citrus beef and noodles (418 calories)

• 100g lean beef, marinated
• 2tbsp orange juice
• 2tsp reduced-salt soy sauce
• 1tsp sesame oil
• Garlic, crushed
• Chilli
• 80g mangetout
• 80g baby sweetcorn
• 50g wholewheat noodles (dry weight)

Marinate the beef in the orange juice and soy sauce before cooking. This meal provides three-quarters of your daily recommended protein intake as well as over a third of your iron.

Snacks: 100g grapes. 70 calories

Week One: Friday

Breakfast: Savoury French toast (345 calories)

• 1 egg
• 2tbsp milk
• Nutmeg, grated
• Parsley, chopped
• 1tsp oil
• 2 slices wholemeal bread
• 1 grilled tomato

Lunch: Chicken avocado salad (400 calories)

• 1 small chicken breast (80g cooked weight)
• ½ avocado
• Handful of lettuce
• 1 small tomato, sliced
• 2 spring onions, sliced
• 15g cashew nuts
• 1tsp lime juice (for dressing)
• 1tsp olive oil (for dressing)
• Crushed chillies (for dressing)
• Fresh coriander (for dressing)

Dinner: Spicy cod and vegetable parcel (435 calories)

• 1 cod fillet
• 1 carrot, sliced
• Half a pepper, sliced
• A few mangetout, cut into thin strips
• 1tsp reduced-salt soy sauce
• 1tsp sesame oil
• Ginger, chopped
• Chilli, sliced
• 40g wholegrain rice (dry weight)
• Scoop frozen yogurt (for dessert)

Cod is high in iodine, and this meal provides all of your recommended daily iodine intake.

Snacks: 1tbsp ready to eat edamame. 45 calories

Week One: Saturday

Breakfast: Multigrain flakes with prunes and nuts (315 calories)

• 40g multigrain flakes (eg Special K)
• 100ml semi-skimmed milk
• 4 prunes
• 1tbsp mixed nuts

Fortified breakfast cereals are an important source of iron. This breakfast contains over a third of the recommended intake for women and over two-thirds of the recommended intake of folate.

Lunch: Hummus wrap with roasted vegetables (395 calories)

• Large wholemeal wrap
• 2tbsp reduced-fat hummus
• 100g roasted vegetables
• Handful of rocket
• Small bowl of melon, pineapple and mango pieces (for dessert)

Dinner: Pasta with spinach and cheese sauce (405 calories)

• 50g wholewheat pasta (dry weight)
• 50g medium-fat soft cheese
• 50g spinach
• Garlic, crushed
• Black pepper
• Lemon juice
• 1tbsp pine nuts, toasted (to top)
• 80g tenderstem broccoli (to serve)

Snacks: Oatcake spread with 1tsp medium-fat soft cheese. A few grapes. 95 calories

Week One: Sunday

Breakfast: Smoked salmon and cream cheese bagel (325 calories)

• Wholemeal bagel
• 1tbsp medium-fat soft cheese
• 30g smoked salmon
• 6 cherry tomatoes

Lunch: Beetroot and walnut salad (430 calories)

• 80g beetroot (pre-cooked or roasted)
• 25g walnuts
• Handful of rocket
• 40g tofu
• Fresh thyme
• 1tsp red wine vinegar (for dressing)
• 1tsp olive oil (for dressing)
• 2 oatcakes (to serve)

Dinner: Beef fillet steak with butter bean mash (410 calories)

• 1 lean beef fillet steak, grilled
• Small can of butter beans
• Garlic
• Large pinch of cayenne pepper
• 1tsp olive oil
• 40g baby sweetcorn
• 40g mangetout

Drain the beans and mash with the garlic, cayenne pepper and olive oil. This meal provides all of your recommended daily protein intake as well as over a third of your iron requirements.

Snacks: 7 strawberries and 1tbsp 0% fat Greek yogurt. 55 calories

Week Two: Monday

Breakfast: Overnight oats (360 calories)

• 40g oats
• 100ml semi-skimmed milk
• 2tbsp low-fat yogurt
• 1tbsp dried fruit (or a handful of chopped fresh fruit)
• 1tsp chopped walnuts or other nuts

Lunch: Cottage cheese and tomato sandwich (370 calories)

• 2 thick slices of wholemeal bread
• 1 heaped tbsp cottage cheese
• 1 sliced tomato
• 1tbsp pumpkin seeds

Dinner: Fried rice with greens and cashew nuts (425 calories)

• 40g basmati and wild rice (dry weight)
• 2tsp sesame oil
• 90g green cabbage
• 2tbsp peas
• 2tsp soy sauce
• 20g toasted cashew nuts (to top)
• 80g tenderstem broccoli

Snacks: Crispy kale (80g kale tossed in 1tsp oil and baked until crisp). 90 calories

Week Two: Tuesday

Breakfast: Bran flakes with apricots and almonds (315 calories)

• 40g bran flakes
• 100ml semi-skimmed milk
• 4 dried apricots
• 1tbsp flaked almonds

Fortified breakfast cereals are an important source of iron. This breakfast contains more than 40% of the recommended daily intake, as well as over 80% of the recommended intake of folate.

Lunch: Puy lentil salad (385 calories)

• 60g puy lentils (dry weight)
• 1 small red onion, sliced
• A few cherry tomatoes
• Half a yellow pepper, sliced
• 30g reduced-fat feta or other Greek-style salad cheese
• 1tsp lemon juice (for dressing)
• 1tsp olive oil (for dressing)
• Fresh basil
• 2tbsp low-fat yogurt (for dessert)
• 80g mixed fresh fruit (for dessert)

Dinner: Pan-fried mackerel fillet with new potatoes (395 calories)

• 1 mackerel fillet
• 1tsp oil (for frying, or dry-fry)
• 120g crushed new potatoes
• 80g green beans
• 80g tenderstem broccoli

Oily fish like mackerel contain healthy omega-3 fatty acids and it is recommended that everyone consume one portion a week. This dinner also provides over 60% of your daily vitamin D needs.

Snacks: Toasted crumpet with fat spread from allowance. 110 calories

Week Two: Wednesday

Breakfast: Wheat cereal with apricots and almonds (310 calories)

• 2 wheat biscuits (eg Weetabix)
• 100ml semi-skimmed milk
• 4 dried apricots
• 1tbsp flaked almonds

Lunch: Edamame brown rice salad (405 calories)

• 80g edamame
• Radishes
• Cucumber, chopped
• Carrot, sliced or grated
• 40g brown rice (dry weight)
• 1tsp sesame oil (for dressing)
• 1tsp rice vinegar (for dressing)
• 1tsp soy sauce (for dressing)
• 1tsp toasted sesame seeds (to serve)
• Apple (for dessert)

Dinner: Spicy beef flatbread (385 calories)

• Flatbread
• 100g extra lean beef mince
• 1tbsp tomato purée
• Cumin, to taste
• Paprika, to taste
• 1tbsp Greek yogurt and mint (to drizzle)
• 80g green salad (to serve)

Cook the mince with the tomato purée, cumin and paprika. This meal provides three-quarters of your recommended daily protein intake as well as over 40% of your iron requirements.

Snacks: 1 chocolate digestive biscuit. 85 calories

Week Two: Thursday

Breakfast: Multigrain flakes with prunes and nuts (315 calories)

• 40g multigrain flakes (eg Special K)
• 100ml semi-skimmed milk
• 4 prunes
• 1tbsp mixed nuts

Fortified breakfast cereals are an important source of iron. This breakfast contains more than a third of the recommended intake for women and over two-thirds of the recommended intake of folate.

Lunch: Mozzarella pasta salad (380 calories)

• 50g wholewheat pasta (dry weight)
• 60g reduced-fat soft mozzarella
• 2 slices red pepper
• 2 spring onions, sliced
• A few cherry tomatoes
• Cucumber
• Fresh basil
• 2tsp balsamic vinegar
• 2tsp olive oil

Dinner: Spicy mixed bean wrap (420 calories)

• Large wholemeal wrap
• 1 small onion, chopped
• 1tsp oil, for frying
• ½ can of mixed beans
• 1tbsp tomato purée
• Fajita seasoning, to taste
• 1tbsp grated reduced-fat cheese
• Handful of mixed leaves

Fry the onion in the oil and simmer the mixed beans with the tomato purée.

Snacks: Oatcake with 1tsp reduced-fat meat or vegetable pâté. Cucumber sticks. 90 calories

Week Two: Friday

Breakfast: Vegan overnight oats (315 calories)

• 40g oats
• 150ml almond milk
• 1tbsp chia seeds
• 80g raspberries (or frozen mixed berries)
• 2tsp almond butter

Lunch: Carrot and coriander soup (385 calories)

• Half a carton of fresh (or canned) carrot and coriander soup
• Medium wholemeal bread roll
• Apple and 1tsp peanut butter

Dinner: Tuna salad Niçoise (400 calories)

• 1 tuna steak
• 3 new potatoes
• 50g green beans
• 4 cherry tomatoes
• 1 little gem lettuce, chopped
• 1 egg, hard boiled and sliced
• 3 olives
• 1tsp lemon juice (for dressing)
• 1tsp olive oil (for dressing)

Snacks: 2tbsp low-fat yogurt with 80g mixed fresh fruit. 95 calories

Week Two: Saturday

Breakfast: Scrambled egg on toast (330 calories)

• 1 egg
• 1 thick slice of wholemeal toast
• 2tsp sunflower seeds
• 1 tomato, grilled

Lunch: Sardine pâté on English muffin (377 calories)

• 1 can of sardines
• 1tbsp reduced-fat soft cheese
• 1tsp sesame seeds
• 1tsp horseradish
• 1tsp lemon juice
• Black pepper
• Chives
• 1 wholemeal English muffin
• Handful of rocket (to serve)
• Cherry tomatoes (to serve)

Oily fish like sardines contain heart-healthy omega-3 fatty acids and we should all be eating one portion a week. This super lunch also provides all of your recommended calcium intake and a third of your iron needs.

Dinner: Vegetable chow mein (420 calories)

• 1 nest wholewheat noodles
• 1 small carrot, sliced
• ½ pepper, sliced
• 50g beansprouts
• ½ pak choi
• 2 spring onions, sliced
• Garlic, chopped
• 1tsp sesame oil
• 1tsp soy sauce
• 1tsp rice vinegar
• 1tsp pine nuts, toasted
• 7 strawberries (for dessert)
• 1tbsp 0% fat Greek yogurt (for dessert)

Snacks: Small bag of lightly salted popcorn. 70 calories

Week Two: Sunday

Breakfast: Savoury French toast (345 calories)

• 1 egg
• 2tbsp milk
• Nutmeg, grated
• Parsley, chopped
• 1tsp oil
• 2 slices wholemeal bread
• Grilled tomato (to serve)
• Lime wedges (to serve)

Lunch: Roasted pepper and hummus wrap (390 calories)

• 1 pepper, roasted and cut into chunks
• 1tsp oil (for roasting)
• 1tbsp reduced-fat hummus
• Handful of rocket
• 1 wholemeal wrap
• 2 dried figs (for dessert)

Dinner: Jerk style grilled chicken kebabs (425 calories)

• 1 small chicken breast, grilled and cut into chunks
• 1tsp oil
• 1tsp honey
• 1tsp jerk seasoning
• ½ pepper, cut into chunks
• 1 small onion, cut into chunks
• Handful of skin-on potato wedges
• Corn on the cob

Snacks: 1tbsp ready-to-eat edamame. 45 calories

Week Three: Monday

Breakfast: Smashed avocado on toast (315 calories)

• 1 small avocado
• Coriander
• Squeeze of lime juice
• 1 thick slice of seeded toast

Lunch: Salmon and potato salad (410 calories)

• 1 salmon fillet, baked
• 120g new potatoes
• 1tbsp reduced-fat mayonnaise (for dressing)
• 1tbsp 0% fat Greek yogurt (for dressing)
• 1tsp mustard (for dressing)
• Handful of baby spinach
• Cucumber, chopped
• Celery, chopped
• Chives, snipped

Oily fish like salmon contain healthy omega-3 fatty acids and it is recommended that everyone consume one portion a week. This dinner also provides over 70% of your daily vitamin D needs.

Dinner: Black bean quesadillas (390 calories)

• 2 medium wholewheat wraps
• 80g roasted butternut squash
• 2tbsp black beans
• Lime juice
• Coriander, chopped
• Chilli flakes, to taste
• 1tbsp grated reduced-fat cheddar
• 1tbsp salsa (to serve)
• Green salad

Snacks: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit and 1tbsp chia seeds. 135 calories

Week Three: Tuesday

Breakfast: Green breakfast smoothie (330 calories)

• Empty Large handful of kale or spinach
• 1 small banana
• 2tbsp oats
• 150ml (or to taste) plant-based drink (eg almond)
• 1tbsp almond butter

Lunch: Harissa chickpea couscous salad (395 calories)

• 3tbsp canned chickpeas
• ½ pepper, chopped
• 2 spring onions, sliced
• 2 apricots, chopped
• 40g couscous (dry weight)
• ½tsp harissa paste
• 2tsp oil
• Chopped coriander (to serve)

Dinner: Baked potato with homemade coleslaw (425 calories)

• 1 medium baked potato
• ½ apple, grated
• 2tbsp carrot, grated
• 80g red cabbage, shredded
• 1 spring onion, sliced
• 15g toasted walnuts
• 1tbsp edamame
• Parsley
• 1tbsp 0% fat Greek yogurt

Snacks: 1 heaped tbsp tzatziki and half a wholemeal pitta bread. 98 calories

Week Three: Wednesday

Breakfast: Banana and cashew butter toast (285 calories)

• 1tbsp cashew nut butter
• 1 thick slice of wholemeal toast
• A small banana, sliced

Lunch: Tomato and bean bruschetta (420 calories)

• 1 ciabatta roll, halved, toasted and rubbed with garlic
• Small can of butter or cannellini beans, drained and lightly mashed
• Cherry tomatoes, chopped
• Black pepper
• Basil

Dinner: Miso chicken and rice salad (430 calories)

• 1 small chicken breast, grilled
• 1tsp miso paste (for marinade)
• 1tsp sesame oil
• 1tsp garlic, crushed
• 1tsp ginger, grated
• 40g brown rice (dry weight)
• Carrot, grated
• Radish, sliced
• Spring onion, sliced
• 2tsp sesame oil (for dressing)
• 2tsp rice vinegar (for dressing)
• 1tsp sesame seeds, toasted

Snacks: Small pot of low-fat fruit yogurt. 95 calories

Yogurt is a good snack to boost iodine intake, one pot providing 40% of the recommended intake for women.

Week Three: Thursday

Breakfast: Bran flakes with raisins and nuts (337 calories)

• 40g bran flakes
• 100ml semi-skimmed milk
• 1tbsp raisins
• 1tbsp mixed nuts

Fortified breakfast cereals are an important source of iron. This breakfast contains over 40% of the recommended intake, as well as over 80% of the recommended intake of folate.

Lunch: Bulgur wheat salad (395 calories)

• 40g bulgur wheat (dry weight)
• Tomato, chopped
• Spring onion, sliced
• Cucumber, chopped
• 40g reduced-fat Greek-style salad cheese (feta)
• Fresh mint
• 2 olives
• 1tsp lemon juice
• 1tsp olive oil
• Small cereal bar (for dessert)

Dinner: Chickpea, spinach and potato curry (430 calories)

• Small can of chickpeas
• Small can of tomatoes
• 2 new potatoes
• 1 small onion, chopped
• Handful of baby spinach
• 1tsp oil
• Garlic, crushed, to taste
• Curry powder or spices, to taste
• 1 small or 1/2 large chapati, to serve

This simple curry provides over half of your daily requirements for fibre and folate as well as 30% of your iron needs.

Snacks: 1tbsp toasted pumpkin seeds. 95 calories

Week Three: Friday

Breakfast: Wheat cereal with banana and walnuts (310 calories)

• 2 wheat biscuits
• 100ml semi-skimmed milk
• 1 small banana
• 2tsp chopped walnuts

Lunch: Hummus topped with roasted peppers on rye crispbread (365 calories)

• 4 rye crispbreads
• 2tbsp reduced-fat hummus
• Roasted peppers (homemade or from a jar)
• Carrot sticks
• Cucumber sticks
• Small pot of low-fat fruit yogurt (for dessert)

Dinner: Spaghetti bolognese (430 calories)

• 100g extra-lean beef mince (or plant-based alternative)
• 1tsp oil
• 1 small onion, chopped
• 6 mushrooms, chopped
• Garlic, crushed, to taste
• Mixed herbs, to taste
• Small can of chopped tomatoes
• 50g wholewheat spaghetti (dry weight)
• 1tsp parmesan, grated

This meal provides three-quarters of the recommended daily intake of protein as well as more than one-third of the iron requirements for women.

Snacks: Oatcake spread with 1tsp medium-fat soft cheese. A few grapes. 95 calories

Week Three: Saturday

Breakfast: Shakshuka (315 calories)

• 1 small onion, chopped
• 1 small red pepper, chopped
• 1tsp oil
• Garlic, chopped, to taste
• Smoked paprika, to taste
• Small can of tomatoes
• 1 egg
• 1tbsp low-fat yogurt
• 1tsp mixed seeds
• Coriander, chopped, to taste

Fry the onion and pepper, add garlic and paprika, add the tomatoes and simmer. Break the egg into a well in the sauce and bake until the egg is perfectly cooked. Serve with the yogurt, coriander and seeds.

This egg-based breakfast dish provides more than half of your daily iodine intake and over 30% of your vitamin D needs.

Lunch: Falafel flatbread (395 calories)

• 1 flatbread
• 2 falafel balls
• 2tbsp lettuce, shredded
• 60g cucumber
• 1tbsp 0% fat Greek yogurt
• Mint
• 1 apple (for dessert)

Dinner: Herb-crusted baked Basa fillet with potatoes (440 calories)

• Basa fillet (or other white fish), baked
• 1 lemon, zested and sliced
• 25g wholemeal breadcrumbs
• Parsley
• Chilli flakes
• 1tsp olive oil
• 175g new potatoes
• 40g green beans
• 40g broccoli
• 7 strawberries (for dessert)
• 1tbsp 0% fat Greek yogurt (for dessert)

Make the crust with lemon zest, breadcrumbs, parsley and chilli flakes.

Snacks: 1 slice of fruit loaf with fat spread from allowance. 105 calories

Week Three: Sunday

Breakfast: Quinoa porridge with mixed berries (320 calories)

• Quinoa porridge made with 40g quinoa
• 200ml semi-skimmed milk
• 1tbsp chia seeds
• 1tsp honey
• 80g mixed berries

This porridge provides half your daily recommended intake of calcium and over a quarter of your iron and fibre requirements.

Lunch: Vegetable and lentil soup (395 calories)

• 1 small onion
• 150g root vegetables (eg carrots, potato, sweet potato, parsnip, swede)
• 2tsp oil
• 25g lentils
• 250ml reduced-salt vegetable stock
• Spices, to taste
• 1tbsp low-fat yogurt (to top, optional)
• 1 thick slice of wholemeal bread (to serve)

Dinner: Lemon and prawn pasta (400 calories)

• 50g wholewheat pasta (dry weight)
• 75g prawns
• 2tbsp peas
• 60g tenderstem broccoli
• Lemon juice and zest
• Chilli flakes
• 1tbsp half-fat crème fraîche
• 80g melon, pineapple and mango pieces (for dessert)

Snacks: 1tbsp ready-to-eat edamame. 45 calories

Week Four: Monday

Breakfast: Wheat cereal with apricots and almonds (310 calories)

• 2 wheat biscuits
• 100ml semi-skimmed milk
• 4 dried apricots, chopped
• 1tbsp flaked almonds

Lunch: Spicy chicken and pomegranate wrap (390 calories)

• 1 chicken breast, grilled
• 1tsp zaatar
• 1tsp lemon juice
• 1tsp olive oil
• Lettuce, chopped
• Cucumber, chopped
• 40g pomegranate seeds
• 1tbsp 0% fat Greek yogurt mixed with fresh mint
• 1 wholewheat tortilla wrap

Marinate the chicken in zaatar, lemon juice and olive oil, then cook.

Dinner: Tofu, cashew nut and pak choi stir-fry (420 calories)

• 80g tofu
• 20g cashew nuts
• 1 pak choi, chopped
• 1 spring onion, sliced
• Ginger, chopped
• 1tsp sesame oil (for dressing)
• 1tsp reduced-salt soy sauce (for dressing)
• 1tsp honey (for dressing)
• 50g wholewheat noodles (dry weight)

Nuts contain healthier unsaturated fats, and this stir-fry dinner provides over a third of the recommended dairy intake of monounsaturated fat and iron. It also delivers over 60% of your recommended intake of calcium and folate.

Snacks: A banana. 85 calories

Week Four: Tuesday

Breakfast: Bran cereal with yogurt (310 calories)

• Emp40g bran cereal (eg All Bran)
• 3tbsp 0% fat Greek yogurt
• 4 dried apricots, chopped
• 150ml orange juicety list

Fortified breakfast cereals are an important source of iron. This breakfast contains over a third of your recommended intake and the vitamin C in the orange juice helps with absorption. This breakfast also provides over 40% of the recommended intakes of fibre and calcium and 70% of folate.

Lunch: Tuna and bean pasta salad (390 calories)

• Empty list50g wholewheat pasta (dry weight)
• Small can of tuna
• 2tbsp mixed or red kidney beans
• 1tbsp sweetcorn
• 1 slice of red pepper
• 2tsp oil

Dinner: Chicken and vegetable couscous (405 calories)

• 1 small chicken breast
• 2tsp oil (for sautéing)
• 1 small onion
• Garlic, chopped
• 6 mushrooms, chopped
• ½ pepper, chopped
• 40g couscous (dry weight)
• Lemon zest, to taste
• Chilli flakes, to taste
• Herbs, to taste

Use the lemon zest, chilli flakes and herbs to add flavour to the couscous.

Snacks: 2tbsp low-fat yogurt with 80g mixed fresh fruit and 1tbsp chia seeds. 135 calories

Week Four: Wednesday

Breakfast: Breakfast cranachan (295 calories)

• 2tbsp toasted oats
• 3tbsp 0% fat Greek yogurt
• 80g raspberries
• A drizzle of honey
• 1tbsp mixed nuts, chopped

Layer the oats, yogurt and raspberries, then top with the honey and nuts.

Lunch: Egg and watercress sandwich (420 calories)

• 2 thick slices of seeded bread
• 1 egg, hard-boiled and chopped
• 2tsp reduced-fat mayonnaise
• Handful of watercress
• Peach or nectarine (for dessert)

Dinner: Beef and vegetable stir-fry (455 calories)

• Empty l100g lean beef
• ½ pepper, sliced
• 80g mangetout
• 80g baby sweetcorn
• 2 spring onions, sliced
• 1tsp sesame oil
• 1tsp reduced-salt soy sauce
• 1tsp sesame seeds
• Garlic, chopped, to taste
• Ginger, chopped, to taste
• Chilli, chopped, to taste
• 50g wholewheat noodles (dry weight)ist

This meal provides three-quarters of your recommended daily protein intake as well as over one-third of your iron requirements.

Snacks: 1tbsp reduced-fat hummus and 2 celery sticks. 75 calories

Week Four: Thursday

Breakfast: Shredded wheat, fruit and seeds (335 calories)

• 2 shredded wheat
• 100ml semi-skimmed milk
• ½ nectarine
• 10 raspberries
• 1tbsp sunflower seeds

Lunch: Chicken tikka rice salad (380 calories)

• 100g chicken tikka
• Tomato, chopped
• Spring onion, sliced
• Cucumber, chopped
• 40g brown rice (dry weight)
• Fresh coriander

Dinner: Vegetable chilli with baked potato (400 calories)

• Small can of chopped tomatoes
• Small can of red kidney beans
• 1 small onion, chopped
• 1tsp oil
• ½ pepper, chopped
• 1 small courgette, chopped
• Vegetable stock
• Garlic, crushed, to taste
• Chilli powder, to taste
• 1 small baked potato
• 1tbsp 0% fat Greek yogurt (to top)

This dinner provides two-thirds of your recommended daily fibre intake and over a third of your iron needs.

Snacks: 2 dried apricots and 5 almonds. 100 calories

Week Four: Friday

Breakfast: Apple and cinnamon smoothie bowl (345 calories)

• 1 apple, grated
• 2tbsp oats
• 3tbsp 0% fat Greek yogurt
• ½tsp cinnamon
• 1tbsp mixed seeds (to top)

Lunch: Cheese salad sandwich (410 calories)

• 2 thick slices of wholemeal bread
• 25g reduced-fat cheddar
• 1 heaped tsp pickle
• Lettuce
• Tomato
• 2 dried figs (for dessert)

Dinner: Roast vegetable quinoa (385 calories)

• 50g quinoa (dry weight)
• 200g vegetables, chopped (eg pepper, courgette, aubergine, cherry tomatoes)
• 2tsp olive oil (for roasting)
• Chilli, chopped, to taste (for roasting)
• Smoked paprika, to taste (for roasting)
• 1tbsp pine nuts, toasted
• Fresh basil

Snacks: Oatcake with 1tsp reduced-fat meat or vegetable pâté. Cucumber sticks. 90 calories

Week Four: Saturday

Breakfast: Muffin with spinach and poached egg (305 calories)

• Wholemeal muffin
• 50g baby spinach, wilted
• 1 egg, poached
• 2tsp sunflower seeds
• 3 cherry tomatoes, grilled
• Mushrooms, grilled

Lunch: Beans on toast with cheese (405 calories)

• Small can or pot of reduced salt/sugar baked beans
• 1 thick slice of seeded toast
• 1tbsp grated reduced-fat cheddar
• 100g grapes (for dessert)

Dinner: Cajun salmon traybake (430 calories)

• Empty 200g vegetables, chopped (eg butternut squash, peppers, courgette, cherry tomatoes)
• 2tsp oil
• 1 salmon fillet
• 2tsp sesame seeds
• Cajun seasoning, to taste
• Lemon juice, to taste
• 80g tenderstem broccoli (to serve)list

Snacks: 6 stewed prunes and 2tbsp low-fat yogurt. 100 calories

Week Four: Sunday

Breakfast: French toast (360 calories)

• 1 egg
• 2tbsp milk
• 1tsp oil
• 2 slices wholemeal bread
• 80g mixed berries (to serve)

Lunch: Hummus with pitta (445 calories)

• Wholemeal pitta bread
• 2tbsp reduced-fat hummus
• Carrot sticks
• Cucumber sticks
• Handful of cashew nuts

Dinner: Lentil stuffed peppers (415 calories)

• 3tbsp ready-to-eat or cooked lentils
• 1tsp oil
• 1 small onion, chopped
• 1 tomato, chopped
• 2 mushrooms, chopped
• Garlic and chilli flakes
• 1 red pepper, halved
• 20g reduced-fat feta or other Greek-style salad cheese
• Parsley (to top)
• Green salad (to serve)
• Small slice of banana loaf (for dessert)

Sauté the lentils with the onion, tomato, mushrooms, garlic and chilli flakes. Fill the pepper halves with the lentil mixture, top with the cheese and bake.

As well as providing more than half of your daily fibre recommendation this dish is a useful source of iron, providing over a quarter of your requirements. The vitamin C in the peppers helps with iron absorption.

Snacks: A small bowl of melon, pineapple and mango pieces. 35 calories

Congratulations – you have found the best four-week weight-loss meal plan for men on the internet! No need to thank us, especially since we didn’t do the hard work putting it together. Thank award-winning dietitian Azmina Govindji, who has not only chosen delicious meals for breakfast, lunch and dinner, plus snacks, she’s also kept to a daily 1,800-calorie limit.

Impressive stuff, but not as impressive as doing all that while also making sure that, on average, this meal plan meets the main dietary recommendations. So that’s recommended daily allowances of fat, saturates, fibre and salt, as well as recommended daily requirements of most minerals and vitamins. And of course, you’ll (finally) be eating at least five portions of fruit and veg a day.

Govindji has also kept the calorie content of your breakfast, lunch and dinner in a similar ratio to Public Health England’s 400-600-600 calorie guidelines, so you’ll become accustomed to that pattern of eating and will find it easier to continue in the same vein after the four-week period is up.

If this all sounds too good to be true, let us reassure you that you can trust this meal plan because Govindji is a dietitian. As we’ve explained elsewhere, that’s a protected term and means Govindji is governed by an ethical code and her work is regulated by law. Govindji has also worked for the NHS, was chief dietitian at Diabetes UK and has worked with BAME communities on behalf of Public Health England.

So will you lose weight if you follow it? We’re confident you will, and thanks to the extra fibre you’ll be eating, the likelihood is you won’t feel ravenous for 28 long days either.

Four-Week Weight-Loss Meal Plan For Men

This meal plan allows for 100ml of semi-skimmed or 1% fat milk a day to drink or use in tea and coffee (see below), as well as a daily allowance of 2tsp (10g) of reduced-fat spread to use for bread rolls, toast, sandwiches, baked potatoes or to melt over vegetables.

Drinks-wise, you can glug down unlimited water (of course), sugar-free soft drinks, tea and coffee. If you take your hot beverage with milk, note that you should draw from your milk allowance above.

The plan also allows for up to five other drinks per week, as follows:

Milk-based coffees should be skinny latte or similar, about 100 calories. Alternatively, alcoholic drinks providing about one unit of alcohol can be included (a maximum of five units over the week); for example a small (125ml) glass of wine, a half pint of 4% alcohol lager or cider, or a single measure of spirits with no added sugary mixer.

If you’re vegetarian or vegan, fortified plant-based drinks such as soya, oat or almond milk alternative can be substituted for semi-skimmed milk. Check the label and make sure it has added calcium, iodine, vitamin D and vitamin B12.

Vegetarian or vegan alternatives to meat and cheese can also be substituted. For example, try tofu, Quorn or soya mince, and vegan alternatives to cheese (although note that cheese substitutes will not give you the nutrients found in dairy).

If you need a break from cooking occasionally, it’s fine to swap in a ready meal from a healthier eating range or a healthier takeaway option. Choose “lighter” dishes if these are available, or if nutritional information is provided, aim for about 500 calories. Avoid deep-fried dishes and creamy curries. Good options include wraps filled with extra salad, standard burgers without mayo and cheese, and “lighter” pizzas with lots of vegetable toppings and less cheese.

• Feel free to swap breakfast, lunch and dinner options between days to suit. Make sure you choose a swap with a similar calorie content.
• Snack suggestions, particularly fruit and yogurt, can be incorporated into one of the meals if you prefer.

Pack sizes vary by retail outlet, but this plan and the nutritional information is based on a salmon fillet of 100g cooked weight, chicken breast of 120g cooked weight, 120g pot of yogurt, 200g cans of beans and tomatoes, and drained weights of 60g (small) or 120g (medium) for canned tuna. For ease of use, the recipe suggestions include dry weights of grains like rice and pasta.

We’ve included some cooking directions, but if you’re unsure, search the internet for similar recipes and the general method will become clear.

Week One: Monday

Breakfast: Vegan overnight oats (355 calories)

• 40g oats
• 150ml plant-based drink (eg almond drink)
• 1tbsp chia seeds
• 80g raspberries (or frozen mixed berries)
• 1tbsp almond butter

Combine the ingredients in a bowl before you go to bed and leave overnight in the fridge to set.

Lunch: Wholemeal bagel with chicken tikka and salad (525 calories)

• 120g chicken tikka
• Tomato and red onion slices
• Handful of baby spinach
• 1tsp reduced-fat mayonnaise

Dinner: Salmon and vegetable pasta (620 calories)

• 1 cooked salmon fillet
• 75g wholewheat pasta (dry weight)
• 2tbsp peas
• 60g broccoli
• 60g green beans
• 1tbsp medium-fat soft cheese
• 1tbsp milk
• Chilli and chives to taste

This dinner supplies half your daily fibre target, about 40% of your recommended selenium and zinc needs, and over 70% of your recommended vitamin D intake. Oily fish like salmon contain omega-3 fatty acids – we should all be eating a portion a week.

Snacks: 1 digestive biscuit. Small (80g) bowl of melon, pineapple and mango pieces. 100 calories

Week One: Tuesday

Breakfast: Avocado and egg on toast (345 calories)

• ½ avocado
• 1 egg, poached
• 1 thick slice of seeded toast

Lunch: Tomato soup, and toasted cheese and mushroom sandwich (490 calories)

• ½ carton chilled or canned shop-bought tomato soup
• 2 thick slices wholemeal bread
• 2tbsp grated mozzarella
• 2 sliced mushrooms

Dinner: Chicken fajitas (525 calories)

• 1 chicken breast
• ½ pepper
• 1 small onion
• 2tsp oil for frying
• fajita seasoning to taste
• 2 medium wholemeal tortilla wraps
• 1tbsp shop-bought salsa

Snacks: Strawberry and banana smoothie made with low-fat yogurt and milk (150ml). Small cereal bar. 190 calories

Week One: Wednesday

Breakfast: Cereal (310 calories)

• 2 wheat biscuits
• 100ml semi-skimmed milk
• 4 dried apricots
• 1tbsp flaked almonds

This breakfast provides over 70% of your daily iron needs.

Lunch: Ham or turkey salad sandwich (470 calories)

• 2 thick slices of seeded bread
• 1 slice of ham or turkey
• 1tsp mustard
• 1 tomato and a handful of salad leaves
• Small bag (25g) of baked crisps
• Apple

Dinner: Tomato and spinach dhal (525 calories)

• 50g red lentils
• Small can of chopped tomatoes
• Handful of baby spinach
• 1 small onion
• 2tsp oil
• Garlic
• Ginger
• Spices
• Plain chapati

This powerful dish provides your daily iron in one meal and pairs it with lots of vitamin C which helps absorption of iron from vegetarian foods.

Snacks: Handful of cashew nuts. Pear. 250 calories

Week One: Thursday

Breakfast: Peanut butter and banana bagel (400 calories)

• 1tbsp peanut butter
• 1 wholemeal bagel
• Small banana, sliced

Lunch: Tuna and sweetcorn baked potato (485 calories)

• 1 large baked potato
• 1 medium can of tuna
• 1 heaped tbsp reduced-fat mayonnaise
• 2tbsp sweetcorn
• Mixed salad

You’ve just ticked off all of your recommended selenium intake in one meal. Give yourself a pat on the back.

Dinner: Turkey meatballs (495 calories)

• 4 turkey meatballs
• 125g homemade or bought tomato sauce
• Wholemeal spaghetti (75g dry weight)
• Green salad

This meal has over half of your daily recommended intake of zinc.

Snacks: Small pot of low-fat fruit yogurt. 1tbsp sunflower seeds. 190 calories

Week One: Friday

Breakfast: Green smoothie (330 calories)

• Large handful of kale or spinach
• 1 small banana
• 2tbsp oats
• 150ml (or to taste) plant-based drink (eg almond)
• 1tbsp almond butter

Lunch: Egg mayonnaise bap (475 calories)

• 1 large egg
• 1tbsp reduced-fat mayonnaise
• Handful of baby spinach
• 1 large wholemeal bap
• Cherry tomatoes
• Cucumber sticks
• Small pot of low-fat fruit yogurt (for dessert)

The egg and yogurt both contain iodine, providing almost three-quarters of the recommended intake. Eggs are one of the few sources of vitamin D in the diet and this meal provides 20% of the recommended intake.

Dinner: Spicy cod and vegetable parcel (500 calories)

• 1 cod fillet
• 1 carrot
• ½ pepper
• A few mangetout, cut into thin strips
• 1tsp reduced-salt soy sauce
• 1tsp sesame oil
• Ginger, chopped
• Chilli, sliced
• 60g wholegrain rice (dry weight)
• Scoop of frozen yogurt (for dessert)

Bake the cod in a foil parcel with the other ingredients, cutting the vegetables into thin strips.

Snacks: Slice of toasted seeded bread with yeast extract. Handful of peanuts and raisins. 275 calories

Week One: Saturday

Breakfast: Scrambled egg on toast with sautéed mushrooms (365 calories)

• 1 egg
• 1 thick slice wholemeal toast
• 100g mushrooms
• 1tsp oil

Lunch: Roasted veg wrap (510 calories)

• 1 large wholemeal wrap
• 2tbsp reduced-fat hummus
• 100g roasted vegetables
• Handful of rocket
• Handful of mixed nuts and raisins

Dinner: Takeaway or ready meal

Take a break from cooking and choose a healthier takeaway option like a grilled chicken burger, wrap or “lighter” pizza, or have a ready meal from a healthier-eating range. Aim for about 500 calories.

Snacks: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit. Small bag (14g) of lightly salted popcorn. 160 calories

Week One: Sunday

Breakfast: Cereal (325 calories)

• 3 handfuls no-added-sugar muesli
• 100ml semi-skimmed milk
• Banana

Lunch: French-bread pizza (495 calories)

• 15cm-long piece of baguette
• 2tbsp passata
• ½ pepper, chopped
• 2 sliced mushrooms
• 1tbsp sweetcorn
• 3tbsp reduced-fat grated cheese
• Mixed salad

Slice the baguette lengthways, spread on the passata, add the toppings and cheese, and grill. Serve with crisp salad.

Dinner: Steak (520 calories)

• 1 lean beef fillet steak, grilled
• 1 large baked potato
• 80g baby sweetcorn
• 80g mangetout

Snacks: 1tbsp reduced-fat hummus and 2 celery sticks. Handful of grapes. 1 chocolate digestive biscuit. 210 calories

Week Two: Monday

Breakfast: Beans on toast (360 calories)

• Small can or pot of baked beans
• 1 thick slice of seeded toast
• 150ml glass of orange or other pure fruit juice

Lunch: Chicken and avocado wrap (505 calories)

• 1 large wholemeal wrap
• 1 cooked chicken breast
• ½ avocado
• ½ pepper

Dinner: Vegetarian spaghetti bolognese (545 calories)

• 125g Quorn (or other plant-based) mince
• Small can of chopped tomatoes
• 1 small onion
• 6 mushrooms
• 1tbsp oil
• Garlic, to taste
• Mixed herbs
• 75g wholewheat spaghetti (dry weight)

Snacks: 1 small pot of low-fat fruit yogurt. 1 apple. 150 calories

Week Two: Tuesday

Breakfast: Cereal (315 calories)

• 3 handfuls of multigrain flakes (eg Special K)
• 100ml semi-skimmed milk
• 4 dried prunes
• 1tbsp mixed nuts

Lunch: Tomato soup, and toasted cheese and mushroom sandwich (490 calories)

• ½ carton chilled or canned shop-bought tomato soup
• 2 thick slices wholemeal bread
• 2tbsp grated mozzarella
• 2 sliced mushrooms

Dinner: Pan-fried mackerel and new potatoes (525 calories)

• 1 mackerel fillet
• 1tsp oil, for frying
• 175g crushed new potatoes
• 80g green beans
• 80g tenderstem broccoli
• Small pot of low-fat fruit yogurt (for dessert)

We should be eating one portion a week of oily fish like mackerel, which contains omega-3 fatty acids. This meal also provides over 60% of your daily vitamin D needs.

Snacks: Two-finger chocolate-covered wafer. Handful of grapes. 175 calories

Week Two: Wednesday

Breakfast: Salmon and cream cheese bagel (325 calories)

• 1 wholemeal bagel
• 1tbsp medium-fat soft cheese
• 30g smoked salmon
• 6 cherry tomatoes

Lunch: Egg mayonnaise bap (475 calories)

• 1 large egg
• 1tbsp reduced-fat mayonnaise
• Handful of baby spinach
• 1 large wholemeal bap
• Cherry tomatoes
• Cucumber sticks
• Small pot of low fat-fruit yogurt

The egg and yogurt both contain iodine, and this lunch provides almost three-quarters of the recommended daily intake. Eggs are also one of the few dietary sources of vitamin D and this meal provides 20% of the recommended intake.

Dinner: Turkey chilli con carne (550 calories)

• 125g turkey mince
• Small can of chopped tomatoes
• 2tbsp canned red kidney beans
• 1 small onion
• 1tsp oil, for frying
• Garlic, to taste
• Chilli powder
• 60g wholegrain rice (dry weight)

Snacks: 1 orange. Handful of peanuts. 240 calories

Week Two: Thursday

Breakfast: Scrambled eggs, mushrooms and toast (345 calories)

• 1 egg
• 1 thick slice of wholemeal toast
• 100g mushrooms sautéed in 1tsp oil

Lunch: Tomato and mozzarella salad (520 calories)

• 2 tomatoes
• 1 small red onion
• Basil
• 60g reduced-fat mozzarella
• 1tbsp balsamic vinegar
• 1tbsp olive oil
• 1 ciabatta roll

Dinner: Spicy mixed bean wrap (505 calories)

• 1 large wholemeal wrap
• 1 small onion
• ½ can mixed beans
• 1tbsp tomato puree
• Fajita seasoning to taste
• 1tsp oil, for frying
• Handful of mixed leaves
• 1tbsp grated reduced-fat cheese

Round off the meal with an apple and 1tsp peanut butter.

Snacks: 7 strawberries and 1tbsp 0% fat Greek yogurt. 1tbsp pumpkin seeds. 150 calories

Week Two: Friday

Breakfast: Cereal (335 calories)

• 2 shredded wheat
• 100ml semi-skimmed milk
• ½ nectarine
• Approx 10 raspberries
• 1tbsp sunflower seeds

Lunch: Minestrone (520 calories)

• ½ carton chilled or canned shop-bought minestrone soup
• 1 ciabatta roll
• 1 apple
• 1 small cereal bar

Dinner: Jerk-style chicken (545 calories)

• 1 chicken breast
• 1tsp oil
• 1tsp honey
• 1tsp jerk seasoning
• 2 handfuls skin-on potato wedges
• 1 corn on the cob

Mix the honey, oil and jerk seasoning, then brush on the chicken breast and cook under the grill.

Snacks: 2 dried apricots and 5 almonds. Carrot and cucumber sticks. 125 calories

Week Two: Saturday

Breakfast: Avocado and egg on toast (345 calories)

• ½ avocado
• 1 egg, poached
• 1 thick slice of seeded toast

Avocados contain healthier unsaturated fats – this breakfast contains more than 40% of the recommended intake of monounsaturated fat.

Lunch: Falafel-filled pitta (500 calories)

• 2 wholemeal pitta breads
• 4 falafels
• Shredded lettuce
• Grated carrot
• Drizzle of sweet chilli sauce

This healthy lunch provides more than half of your recommended fibre intake and nearly two-thirds of your daily iron recommendation.

Dinner: Tuna pasta bake (565 calories)

• 1 medium can of tuna
• 125g shop-bought tomato sauce
• 6 mushrooms
• 1tbsp sweetcorn
• 75g wholewheat pasta (dry weight)
• 1tbsp grated reduced-fat cheddar

Serve with a green salad.

Tuna is high in selenium and this meal provides all of your recommended selenium intake, as well as more than half of your recommended fibre intake.

Snacks: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit. 1 digestive biscuit. 155 calories

Week Two: Sunday

Breakfast: Overnight oats (360 calories)

• 40g oats
• 100ml semi-skimmed milk
• 2tbsp low-fat yogurt
• 1tbsp dried fruit (or a handful of chopped fresh fruit)
• 1tsp chopped walnuts (or other nuts)

Lunch: French-bread pizza (495 calories)

• 15cm-long piece of baguette
• 2tbsp passata
• ½ pepper, chopped
• 2 sliced mushrooms
• 1tbsp sweetcorn
• 3tbsp reduced-fat grated cheese
• Mixed salad

Slice the baguette lengthways, spread on the passata, add the toppings and cheese, and grill. Serve with crisp salad.

Dinner: Turkey burger (525 calories)

• 1 turkey steak, grilled
• Toppings: lettuce, tomato and onion
• 1 heaped tsp relish
• 1 medium wholemeal roll
• Sweet potato wedges (made with 1 potato and 1tsp oil)
• 1tbsp peas
• 1tbsp sweetcorn

Snacks: 1 oatcake spread with 1tsp medium-fat soft cheese and a few grapes. 1 thin slice fruit loaf with fat spread from allowance. 200 calories

Week Three: Monday

Breakfast: French toast (360 calories)

• 1 egg
• 2tbsp milk
• 1tsp oil
• 2 slices wholemeal bread
• 80g mixed berries

Lunch: Salmon and potato salad (500 calories)

• 1 fillet baked salmon
• 175g cooked new potatoes
• 1tbsp reduced-fat mayonnaise (for dressing)
• 1tbsp 0%-fat Greek yogurt (for dressing)
• 1tsp mustard (for dressing)
• Handful of baby spinach
• Handful of cucumber, chopped
• Handful of celery, chopped
• Chives
• Handful of grapes (for dessert)

Dinner: Pork stir-fry and noodles (545 calories)

• 1 lean pork steak
• 160g stir-fry vegetables (baby sweetcorn, mange tout, pepper, carrot etc)
• 2tsp oil
• 2tbsp shop-bought stir-fry sauce
• 1 nest of wholewheat noodles

This meal provides over half of your daily needs of iron, selenium and zinc.

Snack: 1tbsp tzatziki and ½ wholemeal pitta bread. 1tbsp raisins or sultanas. 180 calories

Week Three: Tuesday

Breakfast: Salmon and cream cheese bagel (325 calories)

• 1 wholemeal bagel
• 1tbsp medium-fat soft cheese
• 30g smoked salmon
• 6 cherry tomatoes

Lunch: Harissa chickpea couscous salad (550 calories)

• Small can of chickpeas
• ½ pepper
• 2 spring onions
• 2 ready-to-eat dried apricots
• 60g couscous (dry weight)
• 1tsp harissa paste
• 1tbsp oil
• Coriander, chopped

Dinner: Kebabs (550 calories)

• 1 chicken breast
• ½ pepper
• 1 small onion
• 1tsp oil
• 2 handfuls skin-on potato wedges
• 1 corn on the cob

Snack: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit. Small bag (14g) of lightly salted popcorn. 160 calories

Week Three: Wednesday

Breakfast: Green smoothie (330 calories)

• Large handful of kale or spinach
• 1 small banana
• 2tbsp oats
• 150ml (or to taste) plant-based drink (eg almond)
• 1tbsp almond butter

Lunch: Spicy mixed bean wrap (495 calories)

• 1 large wholemeal wrap
• 1 small onion
• 1tsp oil
• ½ can mixed beans
• 1tbsp tomato purée
• Fajita seasoning, to taste
• Handful of mixed leaves
• 1tbsp grated reduced-fat cheese
• Pear (for dessert)

Fry the onion, then add the mixed beans, tomato purée and fajita seasoning and simmer, before assembling your wrap.

Dinner: Mushroom gnocchi (525 calories)

• ½ pack gnocchi
• 2tbsp peas
• 10 mushrooms, sautéed
• 1tsp oil
• Garlic, to taste
• 2 slices garlic bread

Snack: 7 strawberries and 1tbsp 0% fat Greek yogurt. Small cereal bar (30g). 165 calories

Week Three: Thursday

Breakfast: Cereal (310 calories)

• 2 wheat biscuits
• 100ml semi-skimmed milk
• 4 dried apricots
• 1tbsp flaked almonds

This breakfast provides over 70% of your daily iron needs.

Lunch: Tomato and mozzarella salad (520 calories)

• 2 tomatoes
• 1 small red onion
• Basil
• 60g reduced-fat mozzarella
• 1tbsp balsamic vinegar
• 1tbsp olive oil
• 1 ciabatta roll

Dinner: Cajun chicken traybake (530 calories)

• 150g chicken breast mini fillets
• 100g skin-on new potatoes
• 1 small sweet potato
• ½ pepper
• 1 small onion
• ½ courgette
• 2tsp oil
• Cajun seasoning, to taste
• 80g green vegetables of choice (serve on the side)
• Small pot of low-fat fruit yogurt (for dessert)

Snack: Peach or nectarine. Two-finger chocolate-covered wafer. 165 calories

Week Three: Friday

Breakfast: Porridge (355 calories)

• 40g oats
• 300ml semi-skimmed milk
• ½ banana (to serve)
• 30g blueberries (to serve)

Lunch: Wholemeal bagel with chicken tikka and salad (525 calories)

• 1 wholemeal bagel
• 120g chicken tikka
• Tomato and red onion slices
• Handful of baby spinach
• 1tsp reduced-fat mayonnaise

Dinner: Spaghetti bolognese (550 calories)

• 125g extra lean beef mince
• Small can of chopped tomatoes
• 1 small onion
• 6 mushrooms
• 1tsp oil
• Garlic, to taste
• Mixed herbs
• 75g wholewheat spaghetti (dry weight)
• 1tbsp grated parmesan

This meal provides 95% of your daily zinc needs and over 40% of the recommended selenium intake.

Snack: Small bowl of melon, pineapple and mango pieces. 1tbsp sunflower seeds. 130 calories

Week Three: Saturday

Breakfast: Omelette (350 calories)

• 2 eggs
• 1tsp reduced-fat spread
• 4 mushrooms
• 1 tomato
• 2tbsp reduced-fat cheddar
• 1 thick slice wholemeal toast

Lunch: Baked potato with baked beans (540 calories)

• Large baked potato
• Small can or pot of baked beans
• 1tbsp grated reduced-fat cheese
• Mixed salad (to serve)
• Orange (for dessert)

This hearty lunch staple provides more than half of your recommended fibre and iron intakes.

Dinner: Grilled tuna steak (540 calories)

• 1 tuna steak
• 200g roasted vegetables (courgette, onion, pepper, aubergine)
• 1tbsp oil
• ½ pack ready-to-eat quinoa

Tuna is high in selenium and this meal provides all of your recommended selenium intake. It also provides nearly 90% of your protein and over half of your iron needs.

Snack: Crispy kale (80g kale tossed in 1tsp oil and baked until crisp). 1 medium banana. 145 calories

Week Three: Sunday

Breakfast: Homemade parfait (355 calories)

• 3 handfuls plain granola
• 2tbsp low-fat natural yogurt
• 80g fresh tropical fruit (pineapple, mango, kiwi fruit, orange)
• 1tbsp chopped mixed nuts (for topping)

Lunch: Vegetable and lentil soup (500 calories)

• 1 small onion
• 150g root vegetables (eg carrots, potato, sweet potato, parsnip swede)
• 2tsp oil
• 25g lentils
• 250ml reduced-salt vegetable stock
• Spices to taste
• 1tbsp low-fat yogurt (for topping, optional)
• 1 large wholemeal or seeded bap

Dinner: Sunday roast (490 calories)

• 100g roast chicken (skin removed)
• 175g boiled skin-on new potatoes
• 160g vegetables (eg cauliflower, carrots and steamed kale)
• 2tbsp gravy
• 80g strawberries (for dessert)
• 1 scoop ice cream (for dessert)

Snack: Toasted crumpet with fat spread from allowance. Apple. 175 calories

Week Four: Monday

Breakfast: Vegan overnight oats (355 calories)

• 40g oats
• 150ml plant-based drink (eg almond drink)
• 1tbsp chia seeds
• 80g raspberries (or frozen mixed berries)
• 1tbsp almond butter

Combine the ingredients in a bowl before you go to bed and leave overnight in the fridge to set.

Lunch: Chicken and avocado wrap (505 calories)

• 1 large wholemeal wrap
• 1 cooked chicken breast
• ½ avocado
• ½ pepper

Dinner: Tofu stir-fry with noodles (515 calories)

• 80g tofu, chopped
• 1 handful of cashew nuts
• 1 pak choi, sliced
• 1 spring onion, chopped
• 1tsp sesame oil
• 1tsp reduced-salt soy sauce
• 1tsp honey
• Ginger, to taste
• 1 nest of wholewheat noodles (60g dry weight)

Nuts are a great addition to meals because they contain healthier unsaturated fats. This meal provides over 40% of the recommended daily intake of monounsaturated fat, and it also delivers over 70% of your daily iron needs and almost half of the recommended intake of zinc.

Snacks: 1 chocolate digestive biscuit. 1 pear. 160 calories

Week Four: Tuesday

Breakfast: Scrambled egg, toast and grilled tomato (345 calories)

• 1 egg
• 1 thick slice of wholemeal toast
• 1tbsp sunflower seeds
• 1 tomato

Lunch: Tuna and bean pasta salad (525 calories)

• 75g wholewheat pasta (dry weight)
• Small can of tuna
• 2tbsp mixed or red kidney beans
• 1tbsp sweetcorn
• 1 slice of red pepper, diced
• 1tbsp oil (for dressing)
• Lemon juice, to taste (for dressing)
• Mustard, to taste (for dressing)

Enjoy this and you’ve ticked off half of your recommended fibre and iron intake and three-quarters of your daily selenium needs. We bet you didn’t know you even had selenium needs.

Dinner: Sautéed chicken and couscous (510 calories)

• 1 chicken breast
• 2tsp oil
• Garlic, to taste
• 6 mushrooms, sliced
• ½ pepper, sliced
• 1 small onion, chopped
• 60g couscous (dry weight)
• Lemon zest, to taste
• Chilli flakes, to taste
• Herbs, to taste

Sautée the chicken breast, mushrooms, pepper and onion, making sure the chicken is cooked all the way through. Flavour the couscous with the lemon zest, chilli flakes and herbs.

Snacks: 2 dried apricots and 5 almonds. 1 small pot of low-fat fruit yogurt. 195 calories

Week Four: Wednesday

Breakfast: Peanut butter and banana bagel (400 calories)

• 1tbsp peanut butter
• 1 wholemeal bagel
• 1 small banana, sliced

Lunch: Pitta with falafel (500 calories)

• 2 wholemeal pitta breads
• 4 falafels
• Shredded lettuce
• Grated carrot
• Drizzle of sweet chilli sauce

Dinner: Paella (490 calories)

• 60g paella rice
• 60g cooked chicken breast, chopped
• 60g prawns
• ½ pepper, diced
• 2tbsp frozen peas
• 1 small chopped tomato
• 200ml reduced-salt vegetable stock
• 2tsp oil
• Paprika, to taste
• Turmeric, to taste

Snacks: 1 slice of toasted seeded bread with yeast extract. 1 peach or nectarine. 200 calories

Week Four: Thursday

Breakfast: Cereal (335 calories)

• 2 shredded wheat
• 100ml reduced-fat milk or dairy alternative
• ½ nectarine
• Approx 10 raspberries
• 1tbsp sunflower seeds

Lunch: Ham or turkey salad sandwich (470 calories)

• 2 thick slices of seeded bread
• 1 slice of ham or turkey
• 1tsp mustard
• 1 tomato, sliced
• 1 handful of salad leaves
• Small bag (25g) of baked crisps
• Apple

Dinner: Vegetable chilli (525 calories)

• Small can of chopped tomatoes
• Small can of red kidney beans
• 1 small onion
• ½ pepper, diced
• 1 small courgette, diced
• Vegetable stock
• Garlic, to taste
• Chilli powder, to taste
• 1tsp oil, for frying
• 1 baked potato (to serve)
• 1tbsp 0% fat Greek yogurt (to serve)

You’ll get three-quarters of both your recommended fibre and iron intake from this mightily healthy meal.

Snacks: Handful of almonds (this snack provides over 40% of the recommended intake of monounsaturated fat). Carrot and cucumber sticks. 220 calories

Week Four: Friday

Breakfast: Poached egg and English muffin (350 calories)

• 1 wholemeal English muffin
• 50g wilted baby spinach
• 1 poached egg
• 2tsp sunflower seeds
• 150ml glass of apple juice

Lunch: Baked potato and beans (540 calories)

• 1 large baked potato
• Small can or pot of baked beans
• 1tbsp grated reduced-fat cheese
• Mixed salad (to serve)
• 1 orange (for dessert)

This classic lunch combo provides over half of your recommended fibre and iron intake.

Dinner: Chicken pesto pasta (570 calories)

• 1 grilled chicken breast
• 80g green beans
• 2tbsp peas
• 75g wholewheat pasta (dry weight)
• 1 heaped tbsp reduced-fat pesto

Snacks: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit. 1tbsp ready-to-eat edamame (about 15 pods). 140 calories

Week Four: Saturday

Breakfast: Porridge (350 calories)

• 40g oats
• 300ml semi-skimmed milk
• 80g fresh or frozen berries (to serve)
• 1tsp flaxseeds
• 1tsp honey

Iodine and calcium are some of the stars of this meal, with more than 60% of your daily requirement of both in this breakfast bowl.

Lunch: Minestrone (520 calories)

• ½ carton chilled or canned shop-bought minestrone soup
• 1 ciabatta roll
• 1 apple
• 1 small cereal bar

Dinner: Homemade burger (490 calories)

• 125g extra lean minced beef
• 1 wholemeal bap
• Toppings: lettuce, tomato, onion
• 1tbsp ketchup
• Corn on the cob (to serve)

Opt for a homemade patty and wholemeal bun, and you’ll find this plate provides three-quarters of your daily protein needs and about half of the recommended fibre intake. Plus, you’ve covered off more than 80% of the recommended zinc intake and over half of your daily iron needs.

Snacks: 1 oatcake spread with 1tsp medium fat soft cheese with a few grapes. Crispy kale (80g kale tossed in 1tsp oil and baked until crisp). 155 calories

Week Four: Sunday

Breakfast: French toast (360 calories)

• 1 egg
• 2tbsp milk
• 1tsp oil
• 2 slices wholemeal bread
• 80g mixed berries (to serve)

Lunch: Baked vegetable frittata (480 calories)

• 2 large eggs
• ½ pepper, diced
• 1 small onion, chopped
• 1tbsp frozen peas
• A few cherry tomatoes, halved
• 1tsp oil
• 1tbsp grated reduced-fat cheddar
• Green salad (to serve)
• 1 medium wholemeal roll (to serve)

Dinner: Baked salmon with new potatoes (520 calories)

• 1 salmon fillet, baked
• 175g new potatoes, boiled
• 100g asparagus spears or tips
• 1 small slice (40g) banana loaf (for dessert)

Snacks: 1 orange. 1tbsp tzatziki and ½ wholemeal pitta bread. 160 calories

While it might sound like a good idea, in fact you do not want to boost your immune system. And you can’t.

“Nothing boosts your immunity and in fact it would be counterproductive to boost it, because what you want is your immune system to be functioning well and normally, not in overdrive – that can lead to other problems,” says Azmina Govindji, dietitian and consultant nutritionist, who works with the maker of KIND Snacks.

With that all cleared up, we asked Govindji to explain how you can best support your immune system with your diet.

How can your diet help your immune system?

A range of nutrients – that’s vitamins and minerals in the diet – all act together to support a normal immune function. The best way to optimise your immune system is to have a variety of foods from the main food groups: carbs, proteins, fruits and vegetables.

Having a variety of different-coloured fruits and vegetables, and different sources of nutrients, is more effective than taking a large dose of a herbal remedy or a single nutrient that promises to boost your immune system

What are the key vitamins and minerals to look out for?

There are several nutrients that are really significant. Vitamin C is an obvious one. So is vitamin A. Eating liver is a rich source of vitamin A, but that’s not a great delicacy in the UK, so our main intake comes from what we call carotenoids, like beta-carotene, which gives the orange-yellow colour to carrots and sweet potatoes, orange peppers and butternut squash.

Vitamin B6 is another one. You get it from fish, chicken and eggs mainly, but I really think it’s good to mention fortified foods like fortified breakfast cereals as that’s something that might be a staple. They contain those immune-supporting nutrients like B6 and folate. Some of them have iron, and you get zinc if they’re wheatgerm-based.

B vitamins, such as B6 and B12, are also in yeast extract which is a valuable source for vegetarians and vegans.

We don’t tend to talk about minerals much but copper is an important one. You find copper in breakfast cereals, nuts, including nut bars and nut butters, avocado, bread, rice, meat and fish.

Selenium is another, and brazil nuts are a great source of that. You also get it from fish, meat and eggs. And there’s zinc, which you get in meat and fish.

Another obvious one is vitamin D. It’s found in relatively few foods. The main source of the active type of vitamin D, which is vitamin D3, is what your body produces when it’s exposed to ultraviolet rays from the sun.

Can you get vitamin D from fortified foods?

The type of vitamin D that’s added to food is vitamin D2, which is not as effective as the potent vitamin D3 that we make in the sun. The regulations for food labelling are that if you want to say you’re fortified with vitamin D, you need to provide 15% of the daily vitamin D requirements. You still have to get that 85% from somewhere else, so my personal view is that it’s almost impossible to meet your vitamin D needs from fortified foods. Sunshine and supplements, especially in the UK, are really important.

See related 

• How Much Time Should You Spend In The Sun To Get Vitamin D (And Avoid Skin Cancer)
• The Best Vitamin D Supplements And Vitamin D Explained
• What Are The Risks Of A B12 Deficiency For Vegans And Vegetarians?

What other advice would you give when it comes to supporting your immune system through your diet?

Variety is key. More wholegrains, more pulses, beans, vegetables, fruits, nuts and seeds. These are all whole plant-based foods, which are associated with providing you with more immune-supporting nutrients like vitamin A, B vitamins, and copper from the nuts.

I would say the best way to change your diet to bolster your immune system is to gradually move towards including more plant-based foods. You don’t need to become vegan, but try to incorporate more lentils, beans, nuts and seeds into your diet to get those immune-supporting nutrients.

Should you alter your diet as you get older to support your immune system?

One thing that happens when you get older is that your appetite goes down. What that means is that you’ve got less capacity to get the wide range of nutrients that you want for your immune system. You have to be careful to make sure that everything you eat is going to provide you with these essential vitamins and minerals.

The other thing as you get older is that you tend to be more housebound, and to go back to vitamin D, where are you going to get the exposure to sunshine? It’s crucially important for older people to go for a walk or to sit in the garden and uncover parts of their arms and legs, and to take a supplement. The government recommends 10 micrograms of vitamin D daily, especially during winter months.

If you’re lucky enough not to suffer from irritable bowel syndrome (IBS) then you might never have heard of the low-FODMAP diet. And even if you have heard of it, we’re betting you can’t reel off what FODMAP stands for – frankly, even after reading and writing it out several times, we can’t remember the entire acronym.

The low-FODMAP diet has been shown to be effective in helping those with IBS manage their symptoms, but recent research also suggests there might be some benefit for endurance athletes worried about gastrointestinal distress related to their exercise – an all-too-common and obviously unpleasant problem.

For more information about the low-FODMAP diet and how it might help endurance athletes, we spoke to dietitian Sasha Watkins, co-founder of Field Doctor, a meal delivery service that includes low-FODMAP options.

What is the low-FODMAP diet?

It’s a bit of a mouthful! FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are fermentable short-chain carbohydrates which have been shown to trigger gastrointestinal trouble, particularly in people suffering from irritable bowel syndrome. That’s where most of the research has been done, principally through Monash University in Australia.

What kind of foods are FODMAPs found in?

FODMAPs include fructose, lactose, certain digestible fibres and other undigestible compounds like inulin. You’ll find lactose in milk, galacto-oligosaccharides in legumes and fructans in wheat. Fruits are high in fructose and some vegetables are high in a range of these compounds.

What kind of symptoms can be triggered by FODMAPs?

The gastrointestinal symptoms that FODMAPs generally aggravate in certain people are stomach pain, bloating, wind, and a change in bowel habit and stool consistency. People can be constipated, or they can get diarrhoea, but I think diarrhoea is more common.

How can the low-FODMAP diet benefit endurance athletes?

There has been some research in recent years around its use in athletes, because there are certain symptoms that come around sports events, like runner’s diarrhoea and other gastrointestinal issues. We call it exercise-related gastrointestinal symptoms. I found a statistic that indicated about 70% of endurance athletes seem to suffer from exercise-related GI problems, and 22% of endurance athletes appear to have IBS.

In one review the authors looked at diets, of which the FODMAP diet is one, and in the studies they covered there was a reduction in these exercise-related problems.

There were four studies. One was a case study, with a six-day restriction. One was longer -erm, 10 weeks. In another, it was six days. And in the final one 18 endurance runners were given the FODMAP diet one day before an exertion heat stress trial. Across these four studies there was evidence that the exercise-induced symptoms did improve.

However, the caveat is that it’s just four studies, and the body of research in this area is quite new. One study had 11 people, one had 18, so they are small trials. More research definitely needs to be done, but there is some evidence that it’s going to be beneficial.

Is there any risk to following a low-FODMAP diet?

There are risks to following this diet as a long-term strategy. The first is the effect on the gut microbiome. A lot of FODMAPs are prebiotics [food for gut bacteria], so good bacteria really depend on them. There have been studies done on people with IBS who follow the low-FODMAP diet that show a reduction in total bacterial abundance, and also decreased bifidobacteria, and there is good evidence that bifidobacteria have a good impact on our health. This reduction is why we don’t want people to do it long-term.

What we also know from IBS studies is that it’s a tricky, complicated diet. It really should be done under the care of a dietitian who is trained in the low-FODMAP diet, because if not done properly people may overly-restrict, or restrict the wrong things, and there is a risk of missing out on key nutrients. Particularly in the case of endurance athletes, who have quite high requirements already, it’s best to do it with the help of a dietitian.

I also wouldn’t advise this as a diet for someone who’s at risk of disordered eating. Sometimes people get very hung up on and almost obsessive with what they eat. If they remove these foods from their diet, sometimes they may be fearful to bring them back in. You have to understand that it’s a short-term solution for you as an endurance athlete. It’s not a diet for life.

With athletes there’s also a question whether endurance athletes are maybe having too many FODMAPs. A lot of sports supplements and high-energy foods that you’re trying to consume for sports are very in FODMAPs – a lot of running gels are really high in fructose, for example. Some might have sweeteners in them and a lot of those sweeteners are classed as polyols, like xylitol and sorbitol.

Foods commonly recommended for sports can be high in FODMAPs, like dry dates, which are extremely high in fructans, and honey, which is high in fructose. Some sports foods have chicory root added to them and that's an oligosaccharide, or inulin, which is a fructan.

See related

• What Is The Low-FODMAP Diet?
• How To Spot And Treat Irritable Bowel Syndrome

If you are keen to try it, is there a way to do it where it’s not high risk?

Absolutely. I would say there’s absolutely no problem with doing a quick, small trial – I mean, the studies did it for one day! – whether it’s just the day before the event, or also during the event, or to do it up to six days before the event. I’ve not seen any evidence to see what happens to the gut bacteria, but I’d imagine in such a short time period, that wouldn’t be a risk.

The other question is how stringent do you need to be? Maybe you don’t have to go as low on FODMAP intake as we would normally recommend for somebody with IBS. As I mentioned, athletes often have quite high-FODMAP diets, so it might just be about toning down or swapping FODMAP ingredients. It may be that just restricting lactose and fructose does the trick. Not low-FODMAP, but lower-FODMAP.

Would using gels or similar during an event negate the benefits of following the diet beforehand?

I think there’s a benefit in just doing it the day before because of course gastrointestinal movements that happen the next day are obviously highly dependent on the food that was put into the system 24 hours earlier.

However, it depends on what your symptoms are. If you do suffer from bloating and abdominal pain, you may want to continue to do it on the day of the event because that could happen quite quickly and might even happen during the race.

Since it is a complex diet, do you have any advice on how to follow it?

My top tip would be to look at the low-FODMAP app by Monash University (App Store and Google Play). That’s a great starting point.

Second of all, there are freelance dietitians that you can easily access and do a Zoom with. If somebody does seriously want to try this diet, I would definitely recommend they do it under supervision by a dietitian, because if you really want to see whether the diet works, it's best to do it with all the right knowledge.

You can look at the freelance dieticians website and you can search for FODMAP. There are a lot of FODMAP-trained private dietitians in the UK who you can easily have a call with.

Even though we all know we should do it, as a nation we’re not great at eating five portions of fruit and veg a day, every single day. One common obstacle to overcome is having to make meals that are palatable to both adults and children, which is why we were very taken with this family-friendly five-day meal plan in which each dinner contains at least two portions of your five-a-day.

Better still, it’s full of recipes that slip in large amounts of veg almost without you realising, which can be a huge boon when dealing with fussy eaters.

The meals have been created by BBC MasterChef semi-finalist and cookbook author Theo Michaels’ FiveDinners service, in partnership with children’s fruit snacking company Fruit Bowl. We recommend taking a closer look at the FiveDinners meal planning service, because it provides five recipes a week with a shopping list for just £5 a month. It’s an intriguing option if you’ve considered recipe boxes or healthy meal delivery services but have been put off by the prices.

The five-day plan below is a sample of what you get from the service, with five tasty, healthy dinners for families on offer.

Chimichangas

These crisp burritos filled with chicken and veg will delight all ages, and it’s easy to substitute the chicken with another type of meat, fish or even more veg if preferred. The meal takes 20 minutes to prep and 18 minutes to cook.

See the recipe

One Pot Sausage And Vegetable Rice

Any recipe with “one pot” in the title interests us, because it usually means it’s pretty simple and always means there’s not much washing up. This paella-style dish takes just 22 minutes to make from start to finish, and it’s great for using up leftovers, since you can swap the veg and meat in the recipe for whatever you want.

See the recipe

Sneaky Vegetable Beef Burgers

If you make your own burgers the opportunities to sneak in sliced and diced veg are close to endless. This simple burger recipe does just that, and if you’re not trying to be too sneaky it’s always fun to make burger patties with kids too.

See the recipe

Sweet Potato And Broccoli Calzone

Everyone loves pizza, and these calzone “pizza pockets” are a great way to make a healthy, tasty and fun dinner. Once your chosen veg is slathered in tomato purée and cheese and wrapped in a tasty pastry, it’s sure to satisfy even the fussiest eaters.

See the recipe

Spinach And Turkey Meatballs With Gnocchi

This one-pot dish involves crafting healthy meatballs from a winning combo of lean turkey mince and spinach. Mix them with gnocchi in a tomato sauce for a hearty dinner that takes only 35 minutes to make.

See the recipe

Recipe created for the Fruit Bowl #5in5Challenge by Theo Michaels in partnership with FiveDinners.com. For more recipes, go to fruit-bowl.com or Instagram: @thefruitbowlfamily #5in5Challenge #FruitMadeFun

When you’re deciding what to eat, what are you thinking about? Is it what you’ll actually enjoy eating? Or are you mostly concerned about how what you choose will help you lose weight or fit with a certain diet you’re attempting to follow?

The question of enjoyment is one of the first you should ask yourself if you’re considering adopting the intuitive eating approach, which rejects diets and diet culture, seeing it as counterproductive.

There’s a lot more to intuitive eating than asking that question, though, so we enlisted registered nutritionist Sophie Bertrand for more information.

Intuitive eating is one of the topics covered in the new book Forking Wellness, written by Bertrand and dietitian Bari Stricoff, which tries to demystify and simplify nutrition, as well supplying a buffet of healthy recipes to try.

Forking Wellness: Your No-Nonsense Guide to Health and Nutrition

Buy now

What is intuitive eating?

It’s a non-diet approach and it has the intention of helping individuals heal from chronic dieting. If you’ve lived your whole life restricting, overeating and yo-yo dieting, then intuitive eating can be a really helpful approach to establishing a more “normal” relationship with food again.

Intuitive eating has been associated with loads of benefits, like improved body image, improved metabolism, reduced levels of anxieties around food, and weight maintenance. If you’re going on and off diets your whole life, you’re never really sitting at a comfortable weight.

Why is it helpful to stop dieting?

Diets come with so many rules and side effects – things like slow metabolism, disordered eating behaviours, and feelings of guilt and anxiety around food. When you have an unhappy relationship with food it can make your entire day and your entire life miserable. So using a non-diet approach takes away those rules and restrictions around food and helps you work out what foods you really enjoy, what foods make your body feel good and energised, without having weight as the focus.

Diets don’t work. You can ask anyone who’s been on a diet and they’ve been unable to maintain that diet. Usually when you stop the diet, because it’s unsustainable, you will put the weight back on that you’ve lost – often plus more, because you’ve damaged your metabolism.

There’s no really good long-term outcome from going on diets. The intuitive eating approach is about taking the focus away from weight and putting it on your long-term health.

How can you start with intuitive eating?

It’s not something that can be done overnight, especially if you’ve been dieting for some years. You will have built up a certain relationship with food and to undo that takes some time. So intuitive eating is made up of ten principles and they can be worked through in whatever order you see fit. It is best done with an intuitive eating professional, but if that’s not realistic there are lots of resources online and books to read.

Before you start with the ten principles, our book has a helpful bit covering things you can do first. Take a step back and ask why you want to change your relationship with food, what you want to get out of it.

Our first tip would be to start thinking about your food choices and what’s actually driving them. Is it a voice in your head saying “you’re on a diet, you need to lose weight, you need to go for the low-calorie option”? Or is it you saying “I really like this food and feel really good when I eat it, so that’s what I’m going to choose”? Get to the bottom of why you’re eating what you’re eating, and ask if you’re enjoying what you’re eating.

How can you find reliable information about intuitive eating online?

A red flag would be if any intuitive eating approach suggests you will lose weight by using it. Weight is not something that’s talked about with intuitive eating – we put the whole focus on your health and wellbeing. So if anyone is trying to sell you a non-diet approach that also promises weight loss, the person talking probably isn’t qualified to talk about intuitive eating.

See related

• 6 Ways To Improve Your Body Confidence That Aren’t Exercise
• How to Stop Loving Fries (and Reboot Your Relationship with Food)

What if I always think I want chocolate when choosing my food?

A lot of people are fearful that if they do give in and have what they genuinely want, they will lose control. If I said to you, “For the next five days all you can eat is your favourite chocolate bar” you probably would be like, “That sounds terrible, I’m going to feel like rubbish because I haven’t got any vegetables in my diet.”

When you actually put it in perspective and say, “Go ahead eat what you want”, people don’t feel good indulging themselves. They don’t feel good not eating vegetables, or protein and carbohydrates and essential fats. We need a balance, and people are often pleasantly surprised to find that they crave that balance, once they take the rules away and let themselves experiment with food a bit more.

How long will it take to become an intuitive eater?

The good thing is that once you start with the approach and work your way through the ten principles, you can see changes quite quickly. However, to master intuitive eating could take anything from a few months to years, depending on how long you have been dieting before. But you can see positive changes much quicker if you commit to not dieting any more.

Do you find people still explore new recipes and foods when intuitive eating?

Absolutely. We’re trying to encourage diversity in the diet and experimenting with new foods to figure out what feels good for you. You might have an obsession with pasta for a while, but there’s only so much pasta you can eat and you’re going to want to seek out new recipes at some point.

Buy Forking Wellness from Waterstones | Buy Forking Wellness from Foyles

Forking Wellness: Your No-Nonsense Guide to Health and Nutrition

Buy now

When you’re trying to build muscle, what you do in the kitchen is just as important as what you do in the gym. Protein is the key, which is why we’ve brought you this high-protein 7-day meal plan for muscle gain – taken from New Body Plan Plus, which along with this gym training plan for building muscle can help you increase your muscle mass. The combination of gym and meal plan is best used by experienced gym-goers who are looking to make a concerted effort for a short period of time, but this meal plan for muscle gain can be used by anyone looking to support their training.

This week-long eating plan contains plenty of protein to support your efforts in the gym while also containing the right balance of nutrients to help you get lean. The more closely you can stick to your meal plan the better, but if you can’t make a particular meal then you can substitute in another meal from the same time of day from the same week. If you miss a meal (or multiple meals), don’t worry about it, just carry on with the plan.

To make following the meal plan easier, consider doing a big shop to line up everything you need. To help, we’ve collated a shopping list after the recipe section below. Give it a browse and you’ll pick up a few great healthy diet tips even if you don’t commit to the whole meal plan for muscle gain. Those tips include opting for wholemeal carbs, making sure fruit and veg dominate your trolley, picking up nuts and seeds, eating fish a few times a week and varying your sources of animal protein.

Your Meal Plan For Muscle Gain

Monday

Calories 2,510 Protein 242g Carbs 197g Fat 86g

Tuesday

Calories 2,345 Protein 167g Carbs 187g Fat 103g

Wednesday

Calories 2,515 Protein 223g Carbs 194g Fat 92g

Thursday

Calories 2,482 Protein 238g Carbs 142g Fat 109g

Friday

Calories 2,364 Protein 181g Carbs 203g Fat 92g

See related articles

• 23 Protein Shake Recipes For A Tasty, Refreshing Treat
• A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour
• The Benefits Of A High-Protein Diet
• Lose Weight With This Four-Week Meal Plan For Men

Saturday

Calories 2,454 Protein 230g Carbs 161g Fat 99g

Sunday

Calories 2,394 Protein 197g Carbs 172g Fat 103g

Recipes

Mighty Turkey Burgers Recipe

Prep time 10min Cooking time 15min

You probably didn’t expect to see burgers in this plan, did you? The thing is, there’s nothing inherently bad about a burger. The thing that’s unhelpful about the way they’re usually served is the massive bun and big portion of fries, which contain a lot of calories but not much in the way of useful nutrients. Cook them like this, though, and you’ll be able to enjoy the taste while staying on track with your goals.

Ingredients (serves one)

• 300g turkey mince
• 15g porridge oats
• 1 egg
• ¼ onion, finely diced
• ½tsp chilli flakes
• 100g green beans
• 1tbsp rapeseed oil
• Small portion of oven chips

To make

1. Cook the diced onion in a little rapeseed oil, then remove from the pan and allow it to cool.
2. Place the turkey mince in a mixing bowl, then crack an egg into the bowl and add the oats and chilli flakes.
3. Once the onions have cooled, add them to the mixture. Season with salt and pepper and mix it all together so the ingredients combine evenly.
4. Scoop out a small handful of the mixture and roll it into a compact ball in your hands, then place the ball on a baking tray. With the palm of your hand, press the ball down so that it forms a flat patty about 2.5cm thick. Repeat this process until you have used all of the mixture.
5. Grill the burgers for five to seven minutes, then turn and cook for a further five minutes or until the patties are cooked through.
6. Serve with the green beans and a small portion of oven chips.

Calories 722 Protein 75g Carbs 45g Fat 27g

Tuna Niçoise Salad Recipe

Prep time 10min Cooking time 20min

This French classic, so simple to make, is absolutely packed with flavour as well as protein and lots of the micronutrients your body needs. There are quite a few ingredients but it doesn’t require any cooking skill –you just need to chuck them together and add the simple dressing.

Ingredients (serves one)

• 1 can tuna, drained
• 200g new potatoes
• 2 eggs, boiled
• ¼ red onion, sliced
• 100g green beans
• 100g cherry tomato
• Salad leaves
• 2tbsp rapeseed oil
• 1tsp dijon mustard
• 5ml red wine vinegar
• Salt and pepper

To make

• Boil the new potatoes and allow them to cool, then cut them in half.
• Steam the green beans, then allow them to cool.
• Boil, shell and quarter two eggs.
• Add the salad leaves to a bowl then add the potatoes, eggs, tuna, green beans, onion and tomato.
• To make the dressing, mix the rapeseed oil, dijon mustard and red wine vinegar and add it to the salad mix.
• Mix everything together and season with salt and pepper.

Calories 520 Protein 50g Carbs 30g Fat 23g

Power Prawn Curry Recipe

Prep time 5min Cooking time 25min

You probably don’t automatically think of curry as a healthy food. That’s partly because a lot of them are made with generous quantities of butter and cream, and they’re also often washed down with a few pints of lager. But there are many ways of making curries and lots of them fit easily into the way you’d like to eat while you’re following your New Body Plan. Even better, it’s also possible to make them in a way that’s both quick and tastes great.

Ingredients (serves one)

• 150g king prawns
• ½ onion, diced
• 1 garlic clove, crushed
• 2 large tomatoes, chopped
• 1tsp rapeseed oil
• ½tsp chilli powder
• ½tsp coriander powder
• ½tsp ground cumin
• ½tsp turmeric
• 1tsp curry paste
• 75g brown rice

To make

• Heat the rapeseed oil in a pan and chop the onion. Add the onion to the pan and fry until golden brown. Add the garlic and reduce the heat.
• Add 100ml of water and simmer for about ten minutes.
• Add the chilli, coriander, cumin and turmeric and cook for a further five minutes.
• Add the prawns and the curry paste and cook for five minutes.
• That’s it. You’re done. Just serve with the rice and enjoy!

Calories 572 Protein 41g Carbs 83g Fat 7g

Chia Seed Power Pot Recipe

Prep time 5min Cooking time 2hr

This is a really quick and easy recipe that tastes just like an indulgent treat but will in fact help you to achieve your better-body goals. You can also make it in advance and store it in the fridge. Chia seeds have become increasingly popular in recent years, and with good reason: they’re high in fibre, which can aid digestion and help you feel full, while they also pack a protein punch and are rich in omega 3 fatty acids, which will reduce post-workout inflammation.

Ingredients (serves one)

• 20g chia seeds
• 100ml coconut milk
• 10g clear honey
• 15g whey protein powder
• 50g frozen berries

To make

1. Pour the coconut milk into a bowl.
2. Next, pour the chia seeds into the bowl and stir so they mix well with the coconut milk.
3. Pour in the honey and whey protein powder and stir thoroughly so that it mixes evenly.
4. Put the bowl in the fridge and leave it to set for a couple of hours.
5. When you’re ready to serve, top it with the frozen berries.

Shopping List

We’ve collated the ingredients from this meal plan for muscle gain and listed them below, including quantities where sensible. However, it’s unlikely you’ll find the exact quantities so portion out what you need when you get home and freeze any excess if you can to avoid unnecessary food waste. Also keep an eye on “best before” and “use by” dates on the fruit and veg so it doesn’t spoil before it’s time to eat it.

While your local supermarket may stock whey protein, you can often find better value online. We’ve tested enough to create a comprehensive list of the best protein powders, but our quick recommendations are Myprotein Pro THE Whey+ and, for a more affordable option, Bulk Powders Pure Whey Protein.

Meat, fish and dairy

• Bacon, lean smoked (6 rashers)
• Beef jerky (100g)
• Butter
• Cheddar cheese (110g)
• Chicken breast (750g)
• Eggs (23)
• Greek yogurt, low-fat (850g)
• Ham (50g)
• King prawns (150g)
• Milk, semi-skimmed (600ml)
• Pork chops 250g
• Roast beef (400g)
• Salmon fillet (2)
• Smoked salmon (70g)
• Tuna (3 cans)
• Turkey mince (300g)

Carbs

• Brown rice (225g)
• Oven chips
• Porridge oats (15g)
• Wholemeal bread (1 loaf)

Fruit and veg

• Apples (4)
• Avocado (2)
• Banana (5)
• Berries, frozen (350g)
• Broccoli (1 head)
• Carrot (2)
• Cherry tomatoes (400g)
• Courgette (1)
• Garlic (1 head)
• Grapes (3 handfuls)
• Grapefruit (1)
• Green beans (300g)
• Lemon (1)
• Lettuce (1 small)
• Mushroom (small pack)
• New potatoes (400g)
• Onion (3)
• Oranges (2)
• Peppers (2)
• Potatoes (300g)
• Red onion (2)
• Rocket leaves
• Salad leaves
• Spinach
• Spring onion
• Tomato (4)

Sundries

• Brazil nuts (100g)
• Cashew nuts (25g)
• Chia seeds (25g)
• Chilli flakes
• Chilli powder
• Coconut milk (100ml)
• Coriander, ground
• Cumin, ground
• Curry paste
• Dark chocolate (50g)
• Gravy granules
• Ginger, ground
• Honey, clear
• Mayonnaise, low-fat
• Mustard
• Paprika
• Peanut butter (90g)
• Popcorn, salted (small bag)
• Pine nuts (10g)
• Rapeseed oil
• Red wine vinegar
• Rice cakes, salt and vinegar flavour (6)
• Soy sauce
• Tomato purée
• Turmeric
• Veg stock cubes
• Whey protein powder (285g)

Joe Wicks has been shouting about the benefits of cooking quickly for a long time, and his Lean In 15 recipe books are incredibly popular, so it’s clear that many people agree with him. For Wicks, the reason is simple.

“If you can give people time, so they get more time with their kids or on the sofa, they’re going to be all over it,” says Wicks, who has created a range of Lean In 15 recipes for recipe box service Gousto. “Jamie Oliver’s 30-Minute Meals was the most successful book of all time, but now even that [30 minutes] seems like a long time. People are busier and busier so speed is very important.”

However, speed alone isn’t enough. You also want your meals to be tasty and satisfying, otherwise you’ll struggle to stick with making your own meals no matter how little time they take. We asked Wicks for his tips on how to make quick and delicious meals, along with some advice on how to make your diet healthier.

Use Healthy Shortcuts

“The way you can do 15-minute meals is by having shortcuts,” says Wicks. “So putting sweet potato in the microwave, using microwaveable rice or a stir-fry veggie bag. There’s nothing wrong with buying that stuff. If it makes you eat a big bag of veg, that’s a really good thing. Imagine sitting there cutting all those vegetables up – you wouldn’t do it. I’m all about shortcuts and convenience, just not the processed style of food where it’s a ready made meal.”

Stock Up On Staples

Having certain ingredients to hand at all times means you always have the ability to whip up a tasty meal quickly.

“It’s really good to have some staple ingredients in the house,” says Wicks. “Like a base for a curry, so coconut milk and a tin of chopped tomatoes, and some soy sauce. And spices like paprika, turmeric and curry powder – I always have a good store of them – and herbs.”

Be Clever With Your Carbs

“I’m not a zero-carb guy at all – I love my carbs. I just use them more around training days,” says Wicks. “I tend to eat reduced-carb meals, like scrambled eggs with avocado in the morning, then I’ll train and after that I’ll have my post-workout meal with carbs. It’s not essential for fat loss, but it’s a simple way of eating.”

Meal Prep Makes For A Healthier Week

“Meal prepping is fantastic,” says Wicks. “It seems like such an annoying thing to do but if you can spend a couple of hours doing a massive chilli or bolognese, or making your overnight oats for a couple of days, it makes your life so much easier. Rather than go to the supermarket to buy a ready meal, you’ve got your ready meal made in your fridge. It’s so much better. You save money, you do fewer dishes. Meal prepping is a great way of staying on track.”

See related 

• How To Master Meal Prep
• Gousto Review: The Easiest Recipe Box Service
• EXCLUSIVE: Joe Wicks’s 20-Minute Harissa And Tomato Chicken Recipe

Think About Your Day-To-Day Activity

Many of us eat the same size and type of meals throughout the week without really thinking about how that fits with our activity.

“Energy input is important in terms of how much you’ve eaten – although I don’t really count calories – but you need to think about expending energy as well. If you want to sit down and enjoy really big portions of food you have to be active. You can’t expect to be able to eat massive meals and have snacks, then be sedentary all day and get results. I’m trying to promote movement and exercise. If you’re going to be active today, have a few more carbs. It’s a simple way to do it without overthinking too much.”

Wicks’s new Lean In 15 range for Gousto is made up of reduced-carb and carb refuel meals, to fit with what you’re doing that day.

“The reduced-carbohydrate meals, which are higher in fats and protein, are good for rest days where you’re adapting,” says Wicks. “The carb refuel meals are lower in fats and higher in carbs, so they’re great for after a workout.”

Rethink Snacking

Speaking of snacks, ask yourself whether you really need them or you’re snacking out of habit.

“I do recommend snacks on my 90-day plan, because people are so used to them they can’t get their head around not eating snacks, but I personally am not a massive snacker,” says Wicks. “I have three main meals and that’s kind of it. If I have a snack I don’t have energy bars, that sort of stuff. It will be a handful of nuts, a piece of fruit, or olives – I love olives.”

Learn To Enjoy Cooking

Maintaining a healthy diet in the long term is going to be much easier if you look forward to cooking your meals, rather than considering it an inconvenience. So try to embrace the process.

“If you learn to enjoy it – try new things, cook with your partner – then you look forward to prepping and that’s going to change your habits,” says Wicks. “Then you’re not going to be relying on fast food or convenience food. Falling in love with cooking is important.”

There is a lot of nutrition advice out there and while almost all of it is well-intentioned, it doesn’t always come from credible sources, even if the person dishing it out seems to have an impressive title.

If you want the most informed advice you can get, you need to go to a dietitian. Here’s dietitian Sarah Khweir, speaking on behalf of the British Dietetic Association, to explain why.

What is a dietitian?

A dietitian is a nutrition professional who is regulated by law. It is a protected title for those who have qualified with an undergraduate or postgraduate degree in dietetics, and are registered under the Health and Care Professions Council. They are governed by an ethical code and use the most up-to-date information on food, health and disease to help translate dietary information into practical advice for the public. Dietitians can assess, diagnose and treat diet- and nutrition-related problems in individuals as well as at a wider public level.

What do dietitians typically do?

Dietitians work across a wide range of public and private organisations. Most dietitians work in the NHS, where they will see patients who are admitted to hospital and those who attend outpatient clinics.

They also work in the community within GP surgeries, health centres, community hospitals, nursing homes and in patients’ homes. Dietitians work closely with a wider team including nurses, doctors and pharmacists. They will attend patient meetings and ward rounds, and offer training to educate staff on dietary practices to provide an optimal service to patients.

They may see adults and children with malnutrition, faltering growth, gastro-intestinal diseases, mental health disorders, kidney diseases, cancer, food allergy, diabetes... to name a few! They also provide education for patient groups and keep resources up to date to provide to patients. Dietitians also complete quality improvement projects to help drive positive change. No two days are the same!

See related

• Here’s What A Dietitian Thinks Of The Pioppi Diet
• Is Sushi Healthy? Yes, If You Follow This Dietitian’s Advice
• Should You Bin Your Multivitamins? We Asked A Dietitian
• The Best Selling Diet Books vs a Dietitian

What is the difference between a dietitian and a nutritionist or nutritional therapist?

Nutritionists and nutritional therapists are unable to work with sick people or give advice to those with diet-related medical problems. Neither have a legal requirement to be registered with a governing body and neither title is protected, meaning anyone can call themselves a nutritionist or nutritional therapist.

Nutritionists can register voluntarily, and often tend to work in public health, while nutritional therapists tend to use homeopathic methods to treat illness – which is not backed up by scientific evidence and may not be approved via the NHS route.

A dietitian’s advice is the gold standard. They have gone through university training, practical NHS placements and have a legal responsibility to their clients to only offer impartial, evidence-based advice. They can work in all areas related to food and their practice must adhere to a strict code of conduct.

Dietitians cannot be experts in every area and therefore there are specialist dietitians who work in specific areas who can help with specific issues. Basically, if you want to make sure you are getting the best possible information, see a dietitian!

Veganism is very much in vogue, with many people dabbling in it through challenges like Veganuary or Macmillan’s Meat-Free March campaigns for a variety of reasons – animal welfare and the hefty environmental cost of the meat industry being two of the most common. The idea that it is a healthy switch is also a popular belief. It’s true that even if you don’t go completely vegan, eating a plant-based diet most of the time is likely to improve your health by increasing your intake of fruit, vegetables and high-fibre foods like legumes. That’s as long as you don’t take “plant-based” to mean “chips”.

If you are switching to a vegan diet for health reasons, then we feel it’s worth pointing out that you could get the same benefits by simply upping your intake of fruit and vegetables, and other foodstuffs that feature prominently in the vegan diet. This way you’re less liable to develop the deficiencies which can come from poorly-planned vegan diets.

If, on the other hand, you’re adopting a vegan diet for ethical reasons, rest assured it is eminently achievable to eat a nutritionally complete vegan diet, and it’s also possible to be a vegan and a very successful athlete as these three cases demonstrate. However, it’ll probably take more planning than you’re used to if you’re going to eat healthily as a vegan, and you will have to consider how you are going to get some of the nutrients people usually get from animal products.

Below you’ll find expert advice on which nutrients vegans should be especially concerned with getting enough of, like protein, iron and vitamin B12, along with a round-up of six things you might consume that can unwittingly ruin your vegan diet thanks to the animal products unexpectedly lurking within.

Five Potential Health Benefits Of A Vegan Diet

Whether the vegan diet is good or bad for you depends entirely on what you choose to eat. Subsisting entirely on chips, for instance, would qualify as a vegan diet. However, the evidence suggests that vegans don’t tend to subsist entirely on chips. In fact, the diet generally leads to some impressive health benefits.

1. A More Varied And Balanced Diet

“Eliminating meat and animal products will inevitably lead you to rely more heavily on other foods,” says Dr Daniel Fenton, clinical director at the walk-in GP clinic, London Doctors Clinic.

“Substitutes usually take the form of wholegrains, fruits, vegetables, beans, peas, nuts and seeds. Since these foods make up a larger proportion of a vegan diet than a typical Western diet, they can contribute to a higher daily intake of certain beneficial nutrients.

"Studies have consistently reported that well-planned vegan diets tend to be higher in dietary fibre, magnesium, potassium, folate, vitamins A, C and E, and phytochemicals – beneficial plant compounds.”

2. Weight Management

“Vegan diets have a tendency to reduce your calorie intake,” says Fenton. “This makes them effective at promoting weight loss without the need to actively focus on calorie restriction.

“Several observational studies show that vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans. In addition, several randomised controlled studies – the gold standard in scientific research – have reported that vegan diets are more effective for weight loss than the reference diets they were compared with.”

3. Reduced Diabetes Risk

“Going vegan may also have benefits for the prevention of type 2 diabetes,” says Fenton. “Vegans tend to have lower blood sugar levels and up to a 50-78% lower risk of developing type 2 diabetes.”

4. Reduced Risk Of High Blood Pressure And Heart Disease

“Eating fresh fruits, vegetables, legumes and fibre is linked to a lower risk of heart disease,” says Fenton. “All of these are generally eaten in large amounts in well-planned vegan diets. Observational studies comparing vegans with the general population report that vegans may benefit from up to a 75% lower risk of developing high blood pressure and up to a 42% lower risk of dying from heart disease.”

5. Reduced Cancer Risk

“According to the World Health Organization, about one-third of all cancers can be prevented by factors within our control, including diet,” says Fenton. "For instance, studies have shown that regularly eating legumes may reduce your risk of bowel cancer by about 9-18%.

“Research also suggests that eating at least seven portions of fruits and vegetables a day may lower your risk of dying from cancer by up to 15%. Vegans generally eat considerably more legumes, fruit and vegetables than non-vegans.

“This may explain why a recent review of 96 studies found that vegans may benefit from a 15% lower risk of developing or dying from cancer. Also, vegan diets generally contain more soy products, which may offer some protection against breast cancer.”

The Potential Risks Of A Vegan Diet

“Animal products are important sources of protein, non-saturated fats, iron, vitamins and minerals in standard Western diets,” says Fenton. “Vegans are required to find alternative sources of these nutrients and poorly planned vegan diets may provide insufficient amounts of some nutrients.” Here’s a list of the main ones.

Beneficial Omega-3 Fats

“Diets that do not include fish, eggs, or seaweeds generally lack the beneficial omega-3 fats EPA and DHA, which are important for optimal nervous system, cardiovascular, eye and joint health,” says Fenton. “Omega-3s also keep inflammation levels in the body low. Humans are able to convert the plant-based omega-3 fat a-linolenic acid, found in nuts and seeds, into EPA and DHA, albeit with a fairly low efficiency and not in the amounts required to achieve the aforementioned benefits. Compared with non-vegetarians, vegetarians and vegans especially tend to have lower blood concentrations of EPA and DHA. Vegans can obtain DHA and EPA from microalgae oil supplements, as well as from foods fortified with DHA and EPA.”

Vitamin B12

“This nutrient is needed to protect nerves and produce healthy red blood cells,” says Fenton. “Vegans typically have a higher prevalence of vitamin B12 deficiency, which can result in anaemia, fatigue, mood disturbance, memory and concentration difficulty, and abnormal neurological symptoms such as paresthesia – pins and needles. B12-fortified plant foods, such as fortified soy, seaweed, cereals and nutritional yeast can replace lost intake. Vitamin B12 intake can also be augmented through vitamin supplements.”

Iron

“This is an important nutrient for absorbing oxygen into the blood and transporting it to the cells in the body,” says Fenton. “There is no greater risk of iron deficiency if you’re a vegan or vegetarian; in fact, most people on plant-based diets actually get more dietary iron. However, most people on plant-based diets usually have lower ferritin levels, which is a marker of how much iron is stored in the body.

“This is because heme iron – found in meat and animal sources of protein – is absorbed in substantially higher quantities by the body than non-heme iron found in plant foods. This means that vegans have to eat substantially more non-heme iron to get the equivalent amount of iron from animal sources. Dried beans and dark leafy greens are rich sources of iron and vitamin C, which improves the absorption of non-heme iron.”

Calcium

“This mineral is crucial for bone health and skeletal development,” says Fenton. “Vegans are at risk of falling short of the recommended daily intake for calcium. Eating more tofu, tahini, almonds and green, leafy vegetables can help to top up calcium levels.”

Vitamin D

“This vitamin protects against multiple cancers and chronic diseases, and helps to strengthen immunity, bones and teeth,” says Fenton. “Regularly consuming more vitamin D-fortified foods and spending time in the sun can help to supplement the natural production of vitamin D in the skin. In the UK, sun exposure is inadequate during the winter months to ensure sufficient production of vitamin D in the skin.

“According to guidelines issued by Public Health England, everyone over the age of one should have 10 micrograms of vitamin D every day during the winter months. This means that some people may need to consider taking a supplement or ensure a sufficient intake of foods fortified with vitamin D.”

Zinc

“Deficiency of this mineral can lead to hair loss, poor healing of wounds, immunological problems, skin problems and reproductive hormone imbalance,” says Fenton. “Vegans are often considered to be at risk for zinc deficiency due to the high phytate content of a typical vegan diet. Phytates – a common component of grains, seeds and legumes – bind zinc and decrease its availability for absorption by the body. Nuts and seeds are excellent sources of zinc, some of the best being pumpkin seeds, sunflower seeds, walnuts, cashews, almonds, pecans, chia seeds and hemp seeds.”

Protein

“Most people know that the maintenance of healthy muscles requires a sufficient intake of protein,” says Fenton. “However, all of our body’s tissues and organs require protein for general maintenance and for making new cells. Our bodies require different types of protein in different tissues and for different functions. Proteins are made up of building blocks called amino acids. When we eat proteins, they are broken down by our digestive tract into individual amino acids, which are then absorbed into the bloodstream.

“Amino acids are transported to our organs and tissues where they are rebuilt to form the exact protein we need, in the right place. Our bodies are also capable of converting one type of amino acid to another. There are certain amino acids which cannot be produced by the body, aka essential amino acids (EAAs), which can only be found from dietary sources. All animal-based proteins are complete sources of protein because they contain all the EAAs, whereas EAAs are not all present in any single plant-based food.

“Therefore, if you remove meat from your diet you should introduce or increase your intake of a range of vegan foods to make sure all EAAs are covered. Knowledge of which foods to mix together is crucial for maintaining optimal health and functioning. It is also important to stay away from nutrient-poor, fast-food vegan options. Instead, base your diet around nutrient-rich whole plants and fortified foods.”

See related

• The Best Vegan Recipe Box And Meal Delivery Services
• What Are The Risks Of A B12 Deficiency For Vegans And Vegetarians?
• The Best Sources Of Protein For Vegans
• The Best Vegan Cookbooks
• The Best Vegan Protein Powders To Help Your Body Recover After A Workout

Eat More Of

If you opt for a vegan diet it’s important to make sure you don’t leave yourself short of vital nutrients that are generally found in animal based products. We asked dietitian Rebecca McManamon of the British Dietetic Association for her advice on which nutrients you need to look out for and where you can get them.

Protein: “Eat protein plant sources like soya, tempeh, Quorn (vegan varieties), nuts, tofu, beans, lentils, peas and sweetcorn regularly, and don’t forget that bread is a source of protein for vegans.”

Selenium: “This can be found in some nuts [especially Brazil nuts] and seeds.”

Iodine: “It’s found in its highest amounts in seaweed, and also in small quantities in potatoes and some fruits.”

Iron: “Iron is present in small amounts in pine nuts and green vegetables. Or you can use an iron pot or ‘iron fish’ when cooking. However, you may still struggle to get enough and I would advise assessment by a dietitian to consider if supplements are also required.”

Vitamin B12: “This is almost impossible to achieve through dietary means and I would recommend B12 supplementation to avoid the potentially harmful side effects of deficiency such as nerve damage.”

The NHS also recommends you keep watch on your calcium and vitamin D intake. Since calcium is commonly found in dairy products, and vitamin D in oily fish, red meat and eggs, it’s possible to not get enough of these vital nutrients when following a vegan diet. The NHS has some helpful suggestions.

Calcium: Go for green vegetables like broccoli, cabbage and okra – although the NHS doesn’t recommend spinach for calcium. Other good options are, pulses, sesame seeds, tahini, and both brown and white bread. Dried fruit is good too, but have it with a main meal to reduce the risk of tooth decay.

Vitamin D: Good old-fashioned sunlight – just watch the UV levels and don’t get burned. Fortified spreads can help, and check for added vitamin D in breakfast cereals and unsweetened soya drinks. If it’s still proving hard, look into a vitamin D supplement. Just make such that the vitamin D doesn’t come from animal products.

As you can probably tell, there’s a lot to consider when switching to a vegan diet and it can get a bit overwhelming. That’s why the Vegan Society released a dietitian-backed app to help you keep track of your diet and develop the healthy habits you’ll need if you want to live a healthy, plant-based life.

This basically works as a food diary that asks you questions at the end of the day. Nothing too intense, just a few prompts to get you to log your diet. You can then compare your answers with previous days to see how you’re doing. You’ll learn about the essential nutrients and understand the role of supplementation. It’s available on both Android and iOS.

Enemies Of The Vegan Diet

Vegan no-nos lurk in the most innocent of products.

Beer

Many beers, particularly British stouts, are filtered though isinglass – also known as tropical fish bladder membrane. A notable perpetrator was Guinness, however it changed the brewing process and earlier this year confirmed that the black stuff on draught and in bottles and cans was appropriate for vegans.

Wine

The “fining” or clarifying process of wine is a gory read: blood and bone marrow, crustacean shells, fish bladder membranes and protein from boiled animal parts all work to filter certain wines.

Margarine

The go-to spread when butter’s not an option often contains a milk protein called casein (also used in delicious paint and glue), the milk based by-product whey, and gelatine.

Worcestershire sauce

A favourite livener for baked beans, “Worcester” Sauce contains anchovies, despite having no discernible fishy taste.

Orange juice

Fish can stealthily lurk even in the most innocent of products – Tropicana adds omega 3, derived from fish oil, to its Heart Healthy Orange juice.

White sugar

Some refined sugar is filtered with animal bone char to remove the colour and impurities. This gruesome process is difficult to track making some strict vegans give up sugar altogether.

When a new year rolls around, it’s tempting to go for broke and try to achieve all your health and fitness resolutions in record time with a brutal exercise regime and a highly restrictive diet.

However, according to Joe Wicks, all this approach does is put you on the fast track to giving up on those resolutions before the month is out.

“I’ve seen so many people go through the yo-yo diet circuit of low-calorie diets, ketogenic, Atkins or whatever it may be,” says Wicks. “I just think when you’re doing these kind of things you’re setting yourself up for failure because it’s not something you can sustain all year round.”

Fortunately, Wicks isn’t just going to leave you with advice on what you shouldn’t do. Here’s what you should try to make your diet healthier this January – with a little help from recipe box service Gousto, in which Wicks is an investor.

What are the keys to making a long-term change to your diet?

It’s about a balanced approach to nutrition. I’m not a massive fan of people obsessively counting calories. People should focus on cooking at home and portion control, alongside general exercise. That’s what the general population really need, I think.

How will cooking at home help to improve your diet?

When you start cooking at home you’re reducing the chances of having takeaways, fast food, and meal deals on the go. By doing that you’re more in control of what you’re eating and you can get proper nutritious food in you. Keep it simple, and go back to your bologneses, vegetable chillis, stir-fries and curries – that’s way more sustainable. The food is going to taste great because you’ve made it yourself, and you can store a bit of it in the fridge or the freezer. Little things like this are going to set you up for a successful week.

If you don’t do that you’ve got to rely on food on the go and that’s when you get in trouble. That’s when you start to gain lots of body fat and feel really run down.

Do you have any tips for judging portion sizes?

With my 90-day plan there are portion sizes and you weigh everything out, but after the 90 days I don’t want people to be weighing their food. I think you just learn about portion control through recipe books and if you’re doing a plan. Essentially it’s about eating intuitively – if you feel like you’re eating massive portions and you’re really sluggish and tired, then you’re probably eating too much. It’s a case of gradually reducing things. You might have a really low-calorie breakfast but then a really nutrient-dense lunch, and it has to be a weekly target rather than a daily target, or it becomes a bit restrictive.

See related 

• Gousto Review: The Easiest Recipe Box Service
• Our 35 Favourite Super-Fast Meal Ideas From Joe Wicks
• Joe Wicks’s Lentil Bolognese Recipe Is An Absolute Winner
• Lose Weight With Portion Control
• Use This Handy Guide To Portion Sizes To Lose Weight
• The UK’s Best Recipe Boxes

What’s something people can try in January to be healthier?

If you go down the canned food aisle you’ve got lentils, chickpeas, kidney beans, butter beans – so many things that you might not necessarily be eating, but if your throw them in a curry with some coconut milk and some curry powder they taste incredible and are going to make your diet healthier.

What are the benefits of trying a recipe box service?

People don’t have the confidence to try things, they get stuck in the same five recipes on repeat. That’s why I like Gousto. I do four meals a week and it makes me try new things, new ingredients, and keeps things fresh every week as opposed to relying on the same food. I never cooked risottos, orzo pasta or Filipino curries – I used to just do Indian curry and that’s it. So it’s definitely got me using new flavours, and herbs and spices I wouldn’t have used otherwise.

Most importantly it’s so convenient. The days of walking around supermarkets scratching my head wondering what to cook have gone.

Eating when you’re training hard doesn’t have to mean forgoing tasty food. This meal plan is big on flavour while also containing the nutrients you need to support your efforts in the gym to lose body fat and build muscle. It comes from the people behind the New Body Plan, and they’ve also shared a gym training plan that’ll help you lose weight in two weeks. To get the most out of the plan, just follow the four simple bits of advice below.

1. Stick to the plan All you need to do is make and eat the meals outlined in the plan.

2. Make simple swaps The closer you can follow your meal plan, the better your chances of making a change, but if you can’t make a particular meal then you can substitute in another meal from the same time of day from the same week.

3. Don’t panic If you miss a meal (or multiple meals), don’t panic! Just pick yourself up, dust the biscuit crumbs off your shirt and carry on with the plan.

4. Plan ahead To make following the meal plan as easy as possible, do one big shop before you start so you have everything you need. To help make this easier, we’ve compiled a shopping list for this meal plan below.

Also think about investing in some airtight food storage containers so that you can make your lunches the night before or in the morning and take them to work with you.

Meal Plan

Monday

Calories 2,007 Protein 153g Carbs 180g Fat 75g

Tuesday

Calories 2,011 Protein 134g Carbs 182g Fat 83g

Wednesday

Calories 2,000 Protein 161g Carbs 159g Fat 80g

Thursday

Calories 1,859 Protein 150g Carbs 182g Fat 59g

Friday

Calories 2,006 Protein 140g Carbs 184g Fat 63g

Saturday

Calories 1,974 Protein 115g Carbs 212g Fat 74g

Sunday

Calories 2,041 Protein 130g Carbs 242g Fat 59g

• Lose Weight With This Four-Week Meal Plan For Men
• A Healthy Eating Plan For When You’re Hitting The Gym Hard
• This High-Fibre Meal Plan Is About As Healthy As It Gets

Chiselled Chilli

Prep time 10min Cook time 60min

There are few dishes that are more satisfying than a good chilli. And when you make it yourself, it’s surprisingly healthy, thanks to the protein hit from the lean beef mince and the metabolism-boosting benefits of chilli. Chuck in a few veggies and you’re in nutrition and taste heaven. We’ve gone for a medium-hot chilli, with just half a teaspoonful of chilli powder per serving but if you want to ramp that up, be our guest.

Ingredients (serves one)

• 150g lean beef mince
• ½ can chopped tomato
• ½ can kidney beans
• 1tbsp tomato purée
• ½ red onion, diced
• 1 carrot, diced
• 2 sticks of celery, diced
• 1 garlic clove
• ½tsp chilli powder
• 150ml beef stock
• 1tbsp rapeseed oil
• 50g brown rice
• Salt and pepper

Method

1. Brown the beef mince in rapeseed oil, then drain off most but not all of the fat. Remove the mince from the pan and set it aside
2. Cook the diced onion in the remaining liquid from the mince for a few minutes, then add the diced carrot, celery, garlic and chilli powder and cook for a few more minutes
3. Return the mince to the pan, add the chopped tomato, kidney beans, tomato puree and stock and simmer for 45 minutes, stirring occasionally.
4. Season with salt and pepper and serve with 50g brown rice.

Calories 641 Protein 51g Carbs 76g Fat 14g

Angry Eggs And Avocado

Prep time 5min Cook time 5min

This is a quick and tasty breakfast that takes the hassle out of poaching eggs. Many people steer clear of poached eggs because they are useless at making them but one simple trick means you can make perfect ones every time. We call this “angry eggs” because we’ve been inspired by the Italian word arrabbiata (literal translation, “angry”), which is associated with chilli-powered dishes. Our recipe contains spices to give the dish a kick and add an extra fat-burning factor. Enjoy!

Ingredients (serves one)

• 2 large eggs
• ½ avocado
• 1 slice wholemeal bread
• Squeeze of lime juice
• Chilli flakes
• Salt and pepper
• Handful of cherry tomatoes
• Handful of spinach

Method

1. Toast one slice of bread.
2. Scoop out half an avocado and mash it in a bowl. Add a generous squeeze of lime juice and give it a final mix. Spread the avocado mix on the toast.
3. Bring a pan of water (about 4-5cm deep) to the boil.
4. Break an egg into a ramekin. When the water is gently bubbling, slide the egg into the pan. Doing it this way, as opposed to cracking it straight in, helps to keep the egg together rather than spreading and giving you a rubbery white and an uncooked yolk.
5. Repeat the process with the other egg so that both eggs are poaching in the pan simultaneously. When the eggs are done, take them out of the pan and place them on a square of kitchen roll to absorb excess moisture.
6. Place the eggs on top of the avocado toast, season with chilli flakes, salt and pepper and serve with the tomatoes and spinach.

Calories 405 Protein 20g Carbs 22g Fat 27g

Spanish-Style Rice

Prep time 5min Cook time 40min

This sumptuous one-pot classic is one of our favourites. One of the secrets is that chorizo basically makes everything taste amazing. It is, of course, very calorie-dense, so you only use a relatively small amount, but that’s OK because it’s designed to give flavour – and you get an extra hit of protein and useful nutrients from the king prawns.

Ingredients (serves one)

• 100g king prawns
• 50g chorizo, sliced
• ½ onion, diced
• ½ red pepper, sliced
• 100g cherry tomatoes, diced
• 100g peas
• 1tbsp rapeseed oil
• 1 garlic clove, chopped
• ½tsp paprika
• 150ml vegetable stock
• 50g brown rice
• 100g broccoli florets
• Salt and pepper

Method

1. Dice half an onion and gently fry it in a pan with a little rapeseed oil for a few minutes.
2. Add the sliced chorizo and cook until some of the oil from the chorizo seeps out of the meat.
3. Add the cherry tomatoes, red pepper, garlic, paprika and vegetable stock and simmer gently for 20 minutes, stirring occasionally. While the mixture is simmering in the pan, start cooking the rice.
4. Add the prawns and peas and cook for a further eight to ten minutes.
5. Add the cooked brown rice to the mix, stir it all together, season with salt and pepper and serve with some steamed broccoli.

Calories 603 Protein 43g Carbs 61g Fat 20g

Punchy Protein Pancakes

Prep time 5min Cook time 5min

Pancakes feel like a really indulgent meal but this protein-packed version of a classic treat will help you to shrink rather than expand your waistline. Even better, it’s so simple to make. You just chuck the ingredients in a blender to make the mix, then fry them in a pan. The key to keeping things healthy is to load them up with Greek yogurt and fruit and keep the maple syrup tucked away in the cupboard. You can use any flavour of whey protein you like.

Ingredients (serves one)

• 15g whey protein powder
• 1 banana, sliced
• 2 eggs
• 100g low-fat Greek yogurt
• 50g blueberries
• 5g butter
• Cinnamon

Method

1. Add the whey protein power, banana and eggs to a blender and blend the mixture until it is smooth.
2. Melt the butter in a pan, then pour in the pancake mix so that if forms 10cm-wide discs.
3. Cook the pancakes for 90 seconds, then turn and cook for a further 60 seconds.
4. Serve with the yogurt and blueberries, and sprinkle some cinnamon over the top.

Calories 405 Protein 20g Carbs 22g Fat 27g

Shopping List

To make this as easy for you to follow as possible, we’ve compiled everything in the meal plan above into this shopping list. We’ve included quantities, although it’s unlikely your preferred supermarket will sell each item in the exact quantity you need, so expect to have some left over for the following weeks. 

If you plan on doing one big shop, keep an eye on “use by” dates and freeze the meat that will be used towards the end of the seven days as soon as you get home – just make sure you defrost it thoroughly before using it. Otherwise, it may be worth doing a second, smaller shop midweek to pick up fresh ingredients.

Meat, Fish And Dairy

• Beef jerky (100g)
• Chicken breast (2)
• Chicken, whole (1)
• Chorizo (50g)
• Eggs (14)
• Honey-roast ham (50g)
• King prawns (100g)
• Lean, smoked bacon (3 rashers)
• Lean beef mince (300g)
• Low-fat Greek yogurt (950g)
• Parmesan
• Semi-skimmed milk (1.25 litres)
• Salmon fillet (1)
• Sirloin steak (2)
• Tuna (1 can)
• Turkey breast (1 serving)
• Whey protein powder (165g)

Carbs

• Brown rice (200g)
• Oats (30g)
• Oven chips
• Pasta (50g)
• Salt and vinegar rice cakes (12)
• Wholemeal bread (800g sliced loaf)

Fruit And Veg

• Apples (4)
• Avocados (3)
• Bananas (7, freeze 2)
• Blueberries (50g)
• Broccoli (3 heads)
• Carrots (4)
• Celery (3 sticks)
• Cherry tomatoes (2 packs)
• Chopped tomatoes (1 can)
• Courgette (2) 
• Frozen berries (400g)
• Garlic (2 cloves)
• Grapefruit (1/2)
• Green beans (1 bag)
• Kidney beans (1 can)
• Lettuce (1)
• Lime (1)
• New potatoes (400g)
• Onions (4)
• Peas (100g)
• Peppers (4)
• Potatoes (200g)
• Red onion (1)
• Rocket (1 bag)
• Spinach (1 bag)
• Tomatoes (2)
• Tomato purée

Sundries

• Beef stock (300ml)
• Brazil nuts (50g)
• Chilli flakes
• Chilli powder (1tsp)
• Cinnamon
• Chocolate, 70% cocoa dark
• Dijon mustard (1tsp)
• Gravy
• Ground ginger (½tsp)
• Low-fat mayonnaise (2tbsp)
• Paprika
• Peanut butter (60g)
• Pepper
• Popcorn (1 small bag)
• Rapeseed oil
• Salt
• Soy sauce
• Unsalted butter
• Vegetable stock

Whatever your fitness goals are, it’s true to say you can’t out-train a bad diet, and that’s especially the case if you’re gunning for a six-pack. No matter how often you’re doing abs workouts, powering through monster sets of crunches and other abs exercises, if you’re not eating the right stuff in the right amounts your body fat percentage will never be low enough for a six-pack to emerge.

There are some fundamental principles to follow if you’re trying to eat a six-pack-friendly diet, such as putting yourself in a calorie deficit and building your meals around high-protein foods, which will help if you want to plan your own abs meal plan. Or you can leave the planning to us and follow the seven-day menu below, which will help fuel your workouts while keeping the calories low enough to reveal your abs.

Seven-Day Abs Meal Plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

In a world where it’s possible to get contradictory opinions on almost every bit of dietary advice, one food group reigns supreme in its ability to unite all experts behind it: protein. Its vital role in building and maintaining muscle means that anyone who’s exercising regularly needs to consider their protein intake carefully to ensure they’re eating enough.

But protein’s power goes well beyond fuelling massive muscle gains – even if you’re not an exercise junkie, increasing the amount of protein you eat can help you lose weight. We spoke to British Dietetic Association dietitian Dimple Thakrar (nutritionwithdimple.com) about the power of protein.

Why do we need to eat protein?

Before we look at the benefits of eating more of the stuff, let’s find out why protein is needed.

“Protein is the only food group that provides us with the nine essential amino acids to make muscle tissue,” says Thakrar.

“Without those amino acids, we would not build or make muscle tissue, resulting in muscle wasting and malnutrition.”

How much protein should you eat?

The amount of protein you need to eat each day depends on your activity level and bodyweight. According to Thakrar, if you are sedentary you should eat 0.8-1g of protein per kg of bodyweight per day. If you’re exercising regularly you need to up your intake to 1-1.5g per kg of bodyweight a day.

How does eating more protein help you lose weight?

It’s often said that calories are calories, no matter what the source of them is, and that’s broadly true – if you eat far more calories than you burn off, you’re not going to lose weight regardless of the source. However, the body deals with different food groups in different ways, and its method of processing protein is what makes it smart to eat more of it.

“Protein and carbohydrates have roughly the same number of calories per gram, but because protein foods leave you feeling fuller for longer you are likely to eat less overall,” says Thakrar.

“Foods rich in protein like meat, fish, dairy, nuts and lentils all take longer to digest – up to four hours before it leaves your stomach – so they leave you feeling fuller for longer than other nutrient groups like carbohydrates, which can leave your stomach much quicker, depending on the type.

“Your body’s metabolic rate also increases significantly more after you eat protein than after you eat carbs or fat, which also contributes to weight loss.”

Are there risks to eating too much protein?

After reading the last answer there’s every chance you’re halfway through a steak already, but hold your horses, there’s always a downside.

“There are risks with eating too much of any food group or food,” says Thakrar, “and excessive protein can increase the amount of work your kidneys have to do to filter out the amino acids. For some vulnerable groups, like the frail elderly, it can be harmful to health.”

For healthy, active adults, though, there’s no amount of protein that should cause problems. However, there is a limit to the amount of protein it’s worth eating in one sitting.

“Eating more than 30g of protein at any one sitting is pointless,” says Thakrar. “Your body will just pee out the extra amino acid because it will take only what it needs. It has no benefit to muscle building.”

See related

• 41 High-Protein Foods
• 5 High-Protein Recipes To Help Improve Your Diet
• High-Protein Snacks: Quick And Easy Protein Hits

High-Protein Diets

The Dukan Diet

One of the most popular high-protein diets out there, the Dukan diet is based around four phases, the first of which involves only eating protein. The next three phases gradually increase the amount of carbs and other food groups, but the focus is still very much on protein.

The Verdict

Given the Draconian approach of the Dukan diet to food groups other than protein, it might work in the short-term but it’s not something to stick with for long.

“There is evidence to suggest that a high-protein/low-carb diet can achieve weight loss,” says Thakrar, “but these diets tend to be very restrictive and omit healthy foods, so they are not sustainable for life.

“Also, this diet may not be suitable for people with kidney or liver issues. Generally, I would not recommend it for long-term sustainable weight loss, especially as it may be nutritionally deficient.”

The Paleo Diet

Eat like your hunter-gatherer ancestors by avoiding processed foods as much as possible. Unprocessed meats, fish, vegetables, nuts, seeds and fruit are all on the menu, while processed grains, dairy and any foods humans started eating after the Neolithic revolution are out, although there is some debate on the specifics of what’s allowed.

The idea is that humans are not well-adapted to eating processed foods, and should eat only foods that would have been available to them in the Paleolithic era.

The Verdict

The premise of the Paleo diet is unsound – we are not biologically identical to our Paleolithic ancestors and live very different, and far longer, lives – but following it can still yield positive results.

“There are currently fewer than ten studies that show promising results with the Paleo diet in terms of controlling blood sugars and weight loss, particularly for people with diabetes,” says Thakrar.

“The studies are few and conducted on very small numbers, and therefore more research needs to be done before we can advocate this as a mainstream approach.

“However, some of the advantages of this diet are that it increases people’s awareness of what they are consuming, and encourages the reduction of processed foods and more home cooking with ingredients in their natural form. This results in greater fruit and vegetable consumption and a reduction in salt and sugar by default.

“Currently I wouldn’t advocate it for the general public, but if a client of mine was happy and getting sustainable results while still ensuring their diet was nutritionally balanced on the Paleo diet, I would leave that to personal choice.”

Seven-Day High-Protein Diet Plan

This meal plan, devised by personal trainer Rich Phillipps, will help you lose weight with a well-balanced diet of high-quality protein (that’ll support your muscle mass and keep you satiated), low-GI carbs, plenty of nutritious veg and healthy fats that will provide you with ample energy for your efforts in the gym. The portion sizes in this meal plan are designed for a man who is 1.8m tall and weighs 75kg. If you’re significantly smaller or bigger than this, adjust the portion sizes accordingly.

Monday – Training Day

Tuesday – Rest Day

Wednesday – Training Day

Thursday – Rest Day

Friday – Training Day

Saturday – Rest Day

Sunday – Stretch/Mobility Day

Are you eating enough fibre? The stats suggest no, because only 9% of adults in the UK do. That’s according to a recent paper in the Lancet, which also analysed the results from studies and clinical trials over the past 40 years to find that eating enough fibre is a really good idea.

That’s because those who ate at least 25-29g of fibre a day had a significantly lower risk of several major diseases, including heart disease, stroke, type 2 diabetes and colorectal cancer, than people who ate the least fibre. The high fibre crowd also enjoyed a 15-30% reduced risk of death from any cause, as well as from cardiovascular problems.

The study also found that eating over 30g of fibre a day – the recommended intake target – increased the benefits. But how do you go about eating that much fibre each day? You follow this seven-day meal plan, that’s how.

This plan is designed by the British Nutrition Foundation and can also be found as a PDF on its website with a full nutritional breakdown. As well as ensuring you hit your fibre goals the plan keeps you from eating too much added sugar, keeping your intake below 5% of your total calories, as well as smashing your five portions of fruit and veg a day goal.

Staying hydrated is important at all times, but especially if you’re looking to increase the amount of fibre in your diet – you may even want to spend a few weeks adding a selection of meals or snacks to your diet to build up your fibre intake slowly to avoid digestive issues. Alongside the below the BNF recommends drinking things like water, unsweetened coffee or tea with lower-fat milk.

Seven-Day High-Fibre Meal Plan

Monday

Breakfast: No added sugar muesli, semi-skimmed milk, banana, 150ml orange juice
Lunch: Jacket potato with tuna and sweetcorn, and salad, two oatcakes, cheese and grapes
Dinner: Chicken and spinach curry (retail cooking sauce), brown rice
Snacks: (1) Guacamole with half a wholemeal pitta (2) Four squares of dark chocolate
Daily total: 2,080 calories, 33.3g fibre

Tuesday

Breakfast: Two slices of granary toast with peanut butter, skinny latte, 150ml orange juice
Lunch: Chicken and wholewheat pasta salad, four dried apricots
Dinner: Baked salmon, new potatoes, broccoli and kale, fruit salad
Snacks: (1) Smoothie: skimmed milk, low-fat fruit yogurt, frozen berries (2) Two chocolate digestive biscuits
Daily total: 2,051 calories, 32.9g fibre

Wednesday

Breakfast: Two fortified wheat biscuits, semi-skimmed milk, chopped banana, unsweetened tea
Lunch: Cheese, chutney and salad on a malted wheat roll, one pear
Dinner: Vegetarian bean chilli with brown rice, small chocolate mousse
Snacks/extras: (1) Unsalted nuts and raisins (40g) (2) 175ml glass of red wine
Daily total: 1,806 calories, 33.7g fibre

Thursday

Breakfast: Small can of reduced-sugar baked beans on one piece of wholegrain toast, skinny latte
Lunch: Tomato soup, ham salad sandwich with salad cream on wholewheat bread, two tangerines
Dinner: Lean steak and broccoli stir-fry with noodles
Snacks: (1) Low-fat plain yogurt, berries, pumpkin seeds (2) 30g plain crisps
Daily total: 1,882 calories, 41.1g fibre

See related 

• High-Fibre Foods To Help You Lose Weight And Get Healthier
• Expert Advice On How To Nail The High-Fibre Diet
• Why You Should Be Eating More Wholegrains

Friday

Breakfast: Two fortified wheat biscuits, semi-skimmed milk, chopped banana, 150ml orange juice
Lunch: Hummus, spinach and red pepper on a wholemeal wrap, low-fat yogurt, honey, cinnamon
Dinner: Fish pie, peas, green beans
Snacks: 1) Plain scone with low-fat spread (2) Seven Brazil nuts
Daily total: 1,778 calories, 30.2g fibre

Saturday

Breakfast: Scrambled eggs, grilled tomato, two slices of wholemeal toast, 150ml orange juice
Lunch: Thin-crust margherita pizza with added vegetables, side salad, fruit salad
Dinner: Wholewheat spaghetti bolognese
Snacks/extras: (1) Flapjack slice (2) 175ml glass of red wine
Daily total: 2,139 calories, 30.9g fibre

Sunday

Breakfast: Porridge with dried figs and seeds, unsweetened tea, 150ml apple juice
Lunch: Roast chicken, roast potatoes, peas and carrots, homemade spiced rice pudding
Dinner: Cheese and onion omelette, sweet potato wedges, green salad, lemon mayonnaise
Snacks: None
Daily total: 2,188 calories, 30.2g fibre

January is often a time when people look to change their diet to become more healthy and, thanks to a landmark study in the Lancet, there’s a better-than-usual chance that many of those people will make a lasting positive change simply by eating more fibre in 2019.

The research looked at the results of observational studies and clinical trials conducted over a period of 40 years and found that eating at least 25g to 29g of fibre each day was linked to positive health outcomes including reduced risk of coronary heart disease, stroke, type 2 diabetes and colorectal cancer.

Here at Coach we like to think of ourselves as fibre hipsters, liking fibre before it was cool (it is cool now, right? Good), and began assembling this list of high-fibre foods in 2016 to help you get your 30g a day, which is the recommended amount – and a mark only 9% of UK adults reach.

But to double down and help you up your fibre intake, we asked dietitian Sarah Elder of the British Dietetic Association, registered nutritionist Dr Glenys Jones of the Association for Nutrition, and Emily Robinson, assistant nutrition scientist at the British Nutrition Foundation, for their expert advice on how you can make sure you’re getting enough fibre in your diet.

What types of foods are high in fibre?

“Wholegrain – also called wholewheat or wholemeal depending on the food – varieties varieties of food have a bigger fibre kick than their white counterparts,” says Jones. “Also good for adding fibre to the diet are foods like a baked potato with the skin left on, lentils, beans, and veg like carrots, peas, parsnips and sweetcorn. You can also look to nuts, seeds and fruit like apples, pears and oranges for good fibre-filled snacks.”

“Seeds and nuts that are high in fibre include almonds, peanuts and sunflower seeds,” says Elder. “On food labels a food product is ‘high fibre’ if it contains at least 6g of fibre per 100g and ‘source of fibre’ if it contains at least 3g of fibre per 100g.”

Are there any food swaps people can make to increase their fibre intake?

“At breakfast, you could swap white toast, jam and orange juice (1.6g fibre) for wholemeal toast, peanut butter and a whole orange (9.4g fibre),” says Robinson. “Or opt for porridge or high-fibre breakfast cereals like bran flakes or wheat biscuits and add some fruit and nuts.

“At lunch, try swapping a cream of chicken soup for a lentil soup, or make sure you eat the skin on your baked potato for an extra 2.2g of fibre. Add sweetcorn to your tuna and include salad on the side.

“At dinner, swap white pasta for wholewheat pasta for an extra 5.5g of fibre. Or swap the chicken in your favourite curry for chickpeas and extra vegetables, and serve with brown rice instead of white.”

“It’s not so much a swap, but add extra beans, lentils and/or veggies like carrots to dishes like chilli, bolognese, shepherd’s pie, curries and casseroles,” says Jones. “These not only increase the fibre content but also help bulk the dishes out, making them go further.”

What are good snacks that will increase your fibre intake?

“Fruits such as bananas, apples and peaches, depending on the season,” says Elder. “Try apple or celery with peanut butter for a filling snack, or flapjacks containing nuts and dried fruit.”

“Making sure you get your five-a-day of a variety of fruit and vegetables is a great start to increasing your fibre intake,” says Robinson. “Other good snack options to help you boost your fibre intake include a handful of unsalted nuts or seeds, vegetable sticks with low-fat hummus, and oatcakes or rye crackers.”

Do you have any other general advice for ensuring you eat enough fibre?

"The flavour of wholegrain varieties is quite different if you are used to eating the white version,” says Jones. “Try a 50:50 variety or mix to help you and your family get used to the taste.

“Think of fibre as being a foundation for your main meals, then with a snack on top you can achieve the 30g recommendation with lots of tasty meals.”

Elder provides an example day’s menu to increase your intake to around 30g:

Breakfast: High-fibre cereal that contains oats or porridge/overnight oats with fruit
Snack: Seed and nut cereal bar
Lunch: Wholemeal pasta salad with beans and two portions of vegetables
Snack: Flapjack with sunflower seeds
Evening meal: Add some lentils to a meat stew and have potatoes with the skin left on as well as two portions of vegetables
Supper: Peanut butter on two slices of wholemeal toast

See related

• The World’s Easiest Peanut Butter Bar Recipe
• Make This Healthy Banana Flapjacks Recipe With Your Kids
• Joe Wicks’s Lentil Bolognese Recipe Is An Absolute Winner

Are there any side effects people might notice if they suddenly switch to a high-fibre diet?

“It can be a good idea to increase your intake gradually so you get used to your new diet and the increased bulk this provides in the bowel,” says Jones. “Some have reported experiencing bloating, abdominal cramps and gas when they have swapped quickly from a low-fibre to high-fibre diet, but this is not typically seen when the fibre intake is gradually increased and the person stays well hydrated.”

“It is important to drink plenty of fluids – around six to eight glasses a day for adults – because fibre absorbs water in the gut, and to try to be active for at least 150 minutes a week because this also aids absorption,” says Robinson.

When you’re set on making a change to your diet with the aim of losing weight or getting healthier, it’s a good idea to consider both the short and long term. While an extreme change that promises dramatic weight loss by cutting out entire food groups and dropping your calorie intake massively might seem appealing, without sustaining the changes any drop on the scales is likely to be reversed – and even if you do stick with it there could be serious long-term consequences.

We mention this because following the ketogenic diet certainly falls into the category of an extreme change for most people due to the restrictions it places on your carbohydrate intake. You should ensure you get all the info you can on keto eating before trying it, so we spoke to Dr Luke Powles, associate clinical director for Bupa UK, for his assessment of the diet. And the one thing to do if you are considering it? “Get your health checked first, or speak with your GP or a qualified dietitian,” says Powles. Read on to find out why.

What does the ketogenic diet involve?

In the ketogenic diet you significantly reduce the amount of carbohydrates you consume, so that your body switches from burning carbohydrates to burning fat for energy. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats so your diet will typically include plenty of meats, eggs, cheeses, fish, nuts and butter. There are many versions of the keto diet, but all typically ban or drastically reduce carb-rich foods such as bread, pasta, rice, cereals and starchy vegetables like sweet potatoes and corn.

Can following a keto diet help me lose weight?

While it’s true that you may be able to lose weight in the short term, a diet this restrictive is hard to stick to. Although burning fat seems like an ideal way to lose a few pounds, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. And getting the liver to make these ketone bodies can be tricky.

See related

• The Low-Carb Diet On Trial
• Why You Should Be Eating More Wholegrains

A keto diet requires you to eat fewer than 20 to 50 grams of carbohydrates each day. To put this into perspective, a medium-sized banana has around 27 grams of carbohydrates. There has been limited research into this diet too – many of the studies conducted have had a small number of participants or were short-term. It can also be heavy on red meat, along with other fatty, processed and salty foods that are notoriously unhealthy.

See related

• The Low-Carb Diet On Trial
• Why You Should Be Eating More Wholegrains

Are there any risks to following a ketogenic diet?

If you’re not eating a wide variety of fruits, vegetables and grains, you’ll be missing out on key micronutrients and vitamins, including magnesium and vitamins B and C. You may also experience low energy, hunger and fatigue if you restrict your carbohydrate intake, and you can feel irritated and constipated too.

Carbohydrates are our body’s main source of energy. We use them to fuel activity in our muscles, and to keep our brain and other organs working properly. By drastically cutting carbohydrate-containing foods, you’re likely to miss out on the nutritional benefits of healthy choices like fruit, legumes and starchy vegetables. Rather than eliminating carbs from your diet, the key is to eat the right type of carbohydrate because some are healthier than others. “Good carbs” are the wholegrain varieties of starchy carbohydrates, such as wholegrain bread and brown rice. These contain lots of important nutrients that may reduce your risk of heart disease and some types of cancer, and they’re also more likely to keep you feeling fuller for longer.

What is your verdict on the ketogenic diet?

It’s easy to be tempted by extreme diet trends to lose weight, especially when you want a fresh start in the new year, but keto isn’t sustainable or healthy in the long term. A balanced, unprocessed diet that’s rich in fruits, vegetables, lean meats and fish, coupled with regular exercise, will help you to lose weight safely.

Dr Emil Hodzovic is an A&E doctor who’s competed in both physique contests and strongman competitions. He’s a Reflex-sponsored athlete and the author of the book High-Intensity Functional Training.

The science of nutrition is, when you get down to it, simple. In its most basic form, you need to set your calories and protein intake according to your goal and stick to that. Consistency and adherence to these simple rules over a prolonged period of time (say six to 12 months) will get you 90% of the way to where you want to be. Everything else is minutiae – it’s the psychology of sticking to it that’s the crux of nutrition coaching.

Some people love a detailed, super-strict meal plan, not because it’s better, but because they find it’s easier to stick to clear, well-defined rules. Other people just need to be reassured that the numbers they’ve been given are right for their goals. A few of my longer-term clients will tell me what they’re eating in a given week and how they will fit it around their training and life commitments, and all they really need to hear is “Yes, that’s fine” with an occasional adjustment. I’m there for reassurance, answering questions and keeping them on track if there’s a danger they may fall off the wagon.

As a coach, I find you see the best results when you break nutrition down into its most basic form and make it fit around the client. You can then coach habits, mindset and behaviour to achieve success and ideally maintain it for long after the end of the “diet”.

When I was getting myself into competition shape I only tracked my calories and protein intake. For even more flexibility, I averaged out my daily intake and output over a week, allowing me to eat and train around my busy lifestyle. That meant as long as I was hitting my target calories over the whole week it didn’t matter how much I ate day-to-day. Coaches who over-complicate the science are either not confident in their abilities or trying to bamboozle clients. With all that in mind, here’s how you should approach your diet to get the results you want.

Nutrient density

For pure body composition, sticking to good-quality food isn’t strictly a requirement. You can lose body fat just eating doughnuts – we’ve all seen stories about people doing that. However, just because you can, that doesn’t mean you should – and it certainly isn’t optimal.

As the calories and body fat drop lower you will find you get more hungry, and good-quality food will give you far more bang for your buck in terms of satiety, balanced energy levels and nutritional value than blowing all your daily calories on six doughnuts at breakfast. Eating in a more balanced, healthy way will not only increase your physical energy in the gym but also improve how you feel over the rest of the day. This in turn will improve adherence, which is the key to any fat loss diet.

Calorie balance is still the number one focus for fat loss but food quality slots in right behind it, especially if you are concerned about overall health. In this case making “healthy” nutrient-dense food a large proportion of your diet is fundamental. That said, the reason I put “healthy” in quotes is there’s no such thing as a bad food out of context of the rest of the diet. The 80/20 rule applies: if 80% of your diet is nutrient-dense and you’re hitting all the prerequisites of a healthy diet (calories, protein, fibre, micronutrients) then it doesn’t matter so much about the remaining 20%. Ultimately, this is what allows adherence and sustainability.

To get that 80% right, there are four straightforward rules to follow, which I like to think of as the four levels of nutrition.

Four Simple Nutrition Rules To Follow

Level 1: Calories And Protein

If you know the calorie intake you need to sustain your body composition (your maintenance intake), the increase you need for mass gain and a decrease you can sustain for fat loss, sticking to them consistently is going to get you a long way towards your goals. The best way of working out any calorie value – gaining, losing or maintaining – is by to either use previous dieting experience (what worked in the past) or find a calorie calculating formula such as the Mifflin-St Jeor formula and apply it to your real life.

Once you have figured out a sensible number, try it for at least two weeks along with daily weigh-ins, so you’re tracking your daily intake and track your daily weight alongside each other, and see what happens. The scales will fluctuate day to day but over time you’ll see the true picture. If over the two weeks your weight stays roughly similar, then you have maintenance. This can be a fairly wide band of calorie intakes, so if you work out that 2,000 calories is your maintenance level then you may find you maintain weight when eating 1,800-2,200 daily. This will depend on the food consumed, daily energy expenditure and how accurate your tracking is.

If the value that you chose is causing weight loss or gain then adjust the calories slightly (try 100-300 a day) and go for another two weeks. Consistency is fundamental to this process – if you have an untracked binge or night on the beer, then you’ll need to start again because you won’t know where you stand any longer.

For protein, aim for 2g per kg of lean mass every day. This is a very standard and “safe” estimate but it makes the maths easy. The science shows that you’re probably OK going as low as 1.6g per kg but certainly there is no harm in going higher, so I tend to set a minimum of 2g per kg while telling clients it’s not the end of the world if some days are a bit lower. In fact, towards the end of long competition preps I will drop protein right down to the 1.6g mark on re-carb days, in order to maximise the number of grams of carbs I can consume within the same calories.

See related

• The Benefits Of A High-Protein Diet
• Lean-Muscle Diet
• A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour
• How to Start Physique Training (and Build Your Dream Body)

Level 2: Protein Timing

Nutrient timing is what you need to concentrate on after you’ve nailed your calories and total protein intake. It won’t have a huge impact on fat loss per se but it will optimise the process in terms of energy for training and muscle retention.

Protein is the first thing to consider. You can trigger muscle protein synthesis (MPS) every four to six hours by eating an adequate amount of good-quality protein – the kind with high leucine content, such as meat or whey. Missing one opportunity isn’t the end of the world but bodybuilding is a game of optimisation, so you might as well hit it every chance you get.

A protein dose every four to six hours is the framework for the whole diet. If you’re getting this in, everything else can pretty much be flexible! This also means you can go for prolonged periods doing a sort of intermittent fast which I do often, where I only consume protein in the form of shakes for most of the day and save my calories up for the evening when I am most hungry.

Think of MPS like filling a jar with pennies to save up £100. You can add a penny every four to six hours, no more, but if you miss an opportunity to add a penny every now and then it won’t make a huge difference in the grand scheme of things. However, if you habitually add three pennies a day instead of five or six this will hold you back significantly.

Level 3: Carb Timing

Carb timing is important pre-workout, and almost totally pointless post-workout. I recommend eating a decent carb-rich meal such as chicken and rice three to four hours before a workout, and then a much smaller carb snack within a 30-minute window before you start a workout (bananas and rice cakes). The carbs right before the workout won’t make a huge difference to weights workouts because they are unlikely to be digested in time, but they do have a measurable positive effect on performance due to receptors in the mouth.

Carbs immediately post workout are only really relevant if you are training your full body twice in one day – for instance, if you’re a team sport athlete.

What about timing of the other macronutrient, fat? It’s almost totally unimportant. Fat can slow the absorption of carbs and protein, so if you’re eating loads of fat around your workout then you may be affecting how your body is using the more important protein and carbs. But this is a minor detail.

Level 4: Everything Else

Supplements will, er, supplement an already optimised diet and can add huge convenience to an athlete’s life in the modern age. None of them are essential and people can achieve 95% or more of their goals without them.

When choosing supplements, the big ones are creatine monohydrate, vitamin D and omega 3 fatty acids: creatine for performance and the others for general health. There’s lots of evidence that caffeine can enhance physical performance, as can protein, particularly whey. You can get both of these from a normal diet, although supplemented forms can be hugely convenient and help you maintain consistency.

“There’s a very clear trifecta to losing fat mass and gaining muscle mass for body composition success,” says Ultimate Performance founder Nick Mitchell. “One, the right exercise regime; two, optimal stress management; and three, the correct diet. Far and away the most challenging of these factors to get right is the correct diet and yet, perversely, it is also the simplest to establish. A smart exercise regime takes into account everything from biomechanics to structural balance, and needs to be intelligently planned in order to maintain ongoing positive adaptations (in other words, progress), while stress management is a veritable minefield of sleep protocols, mental health management and digestive issues – but the actual diet that is optimal for most of us is really rather simple.”

Get lean with ease

“If we aim to ‘eat from the land’ by avoiding Frankenstein foods and sticking to nutrition that we can kill, pick or pluck, all while eating fewer calories than we expend, then most of us can get as lean as we want to be,” Mitchell says. “Combine that with the right amount of resistance training and some amazingly positive outcomes can be achieved in a startlingly short time.” Here are the five key principles UP instils in its clients for them to follow when undergoing a body transformation challenge. Adhere to them too, and you’ll start torching fat.

1. Fat-loss foods don’t exist…

There is no such thing as a “fat-loss food”. While it is true that standard servings of some foods contain very few calories, the idea of a negative-calorie food is a myth. For this to be the case, the thermic effect of food (TEF) would have to be more than 100%, meaning that the calorie cost of digesting the food would be greater than its actual energy content. Protein has the highest TEF of all nutrients at 20-30%, which still leaves at least 70% of the calories for your body to use or store. All foods add at least some calories to your calorie balance – no foods subtract them. Overeating any type of food, even those labelled as “healthy”, will lead to weight gain.

2. … and neither do fattening foods

Part of developing a healthy relationship with food is understanding that no food is naturally “bad” for you. In terms of weight loss a calorie is a calorie, and if you are in a state of negative calorie balance you can technically eat anything you want and still lose weight. But if you are interested in losing body fat and building muscle, then you should not interpret this as being a licence to eat whatever you want.

3. Be smart with food selection

Obviously some foods are better for your fat-loss efforts, and your health, than others. These foods always are one or more of the following: they contain few calories per gram; they are solid in composition, rather than liquid; they are high in fibre; and they are high in protein. The majority of these will be whole and minimally processed foods (as close to their natural form as possible) such as fresh fruit, vegetables and meat. These types of food are also typically nutrient-dense and provide several micronutrients that have positive health effects.

See related 

• A Healthy Eating Plan For When You’re Hitting The Gym Hard
• A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour
• Lose Weight With This Four-Week Meal Plan For Men

4. Choose nutrient-dense foods

At Ultimate Performance we typically recommend limiting consumption of calorie-dense foods, which are those that contain a high number of calories per unit of volume. The problem with calorie-dense foods is that while eating a large proportion of your calories in one sitting may taste great in the moment, it can cause big fluctuations in your energy levels and leave you feeling hungry later in the day. As you probably know, you could very easily eat 500 calories’ worth of pizza and be hungry soon after. In contrast, a calorie-equated serving of lean protein and vegetables would keep you full for hours.

5. Know your food triggers

While we would never recommend completely removing a specific food from your diet (unless medically advised to do so), limiting your intake of certain foods can make it easier to stick to your meal plan. These foods are basically the opposite of those mentioned before. Examples include obvious things like alcohol, fizzy drinks, sweets and fast foods, but you also must be careful with certain “healthy” foods such as nuts and oils (fat loss does not necessarily follow healthy eating, and vice versa). Everybody also has their own personal “trigger foods” that they struggle to eat only in moderation.

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If you look on Instagram in particular you’d be forgiven for assuming there’s a worldwide shortage of pasta, bread and rice. Low-carb diets are incredibly popular and they have a great deal of vocal support online – but then so do cats playing pianos, so we were keen to check if the idea of cutting carbs is backed up by vigorous scientific standards. For the low-down on low-carb diets, we spoke to dietitian Duane Mellor of the British Dietetic Association. And if you like what you hear, we’ve got a seven-day low-carb meal plan to get you started.

What is the evidence regarding the effectiveness of low-carb diets for weight loss?

There is good evidence for low-carbohydrate diets in the short term – up to three months. In longer studies there are no clear benefits over other types of reduced-calorie diets. There are some concerns about low-carbohydrate diets that are not well planned, because they can limit the intake of some nutrients. This can be avoided by carefully planning a low-carbohydrate diet.

One key challenge is defining what a low-carbohydrate diet is. Some say less than 45% of energy, others 130g per day, and others less than 50g per day. The lower the carbohydrate intake, the greater the typical reduction in energy intake and the more rapid the weight loss.

What are the positives of a low-carb diet?

It can be very effective for some people with respect to weight loss, and it can also help some people with type 2 diabetes manage their blood glucose levels. These benefits are often reported by individuals and are less obvious in clinical trials. This is perhaps because when people consciously choose to go on a low-carbohydrate diet, they also make healthier food choices all round.

What are the negatives?

The low-carb diet can, like many types of diet, result in low intakes of key nutrients like B vitamins and fibre if not carefully put together. Some people also report flu-like symptoms when they initially go on a very low-carbohydrate diet like the ketogenic or “keto” diet, which normally pass. With the keto diet in particular, lots of people report bad breath or body odour. If fibre is reduced, this can increase the risk of constipation.

Are there any situations where you would recommend a low-carb diet?

It would be part of a discussion for people with type 2 diabetes or who are at risk of developing type 2 diabetes in line with the Diabetes UK nutrition guidelines. It is about carefully discussing a person’s health, personal preferences and goals. Lower-carbohydrate diets can be one of many approaches that can help people achieve their health goals.

Why do you think it has become such a popular style of diet?

It helps to reduce calorie intake and it also has a number of famous advocates and vocal supporters on the internet. However, the focus on nutrients and not foods is not helpful. We eat food, not carbohydrate, and perhaps understanding the food we eat better may help us improve the quality of our diets, improve our health and lose weight – if that is our goal.

Would you recommend it to an average person looking to lose weight or just eat healthily?

It is an option, but I would encourage them to think about it carefully and seek advice. It can, like any diet, have side effects. It can help focus a person’s mind on making better food choices. However, this can be done more simply by reducing intake of foods with added sugar, refined starches and fats.

RECOMMENDED: The Simple Test That Works Out How Many Carbs You Should Eat

Low-Carb Meal Plan

To aid your fat loss efforts, follow this seven-day low-carb meal plan and easy-to-follow tips from trainer Rich Phillipps.

Day One

Breakfast: Scrambled eggs with wilted spinach; apple

Lunch: Chicken and red pepper wrap with spicy mayonnaise, carrot sticks and hummus

Dinner: Salmon fillet, baked sweet potato and roasted broccoli

Snack: Whey protein shake; pear

RECOMMENDED: Protein Shake Recipes

Day Two

Breakfast: Full-fat yogurt with cashew nuts and banana

Lunch: Chicken, avocado, cucumber, tomato and radish salad with balsamic vinegar dressing

Dinner: Beef and onion bolognese with courgette linguini

Snack: Protein bar/shake

RECOMMENDED: High-Protein Snacks

Day Three

Breakfast: Omelette made with onions and mushrooms

Lunch: Chicken, mango, cucumber and tomato salad with balsamic vinegar and olive oil dressing

Dinner: Free-range sausages with mashed sweet potato and green beans

Snack: Yogurt with fresh berries

Day Four

Breakfast: Egg fried in coconut oil served with almonds and strawberries on the side

Lunch: Free-range sausages, vegetable sticks and hummus; banana

Dinner: Turkey burgers with salad and sweet potato chips

Snack: Apple; protein shake

Day Five

Breakfast: Poached eggs with wilted spinach and granary toast

Lunch: Spicy chicken and salad wrap; fruit salad with full-fat yogurt and desiccated coconut

Dinner: Beef chilli made with onions and peppers (make a double portion), rice

Snack: Protein shake; handful of brazil nuts

RECOMMENDED: Healthy Chilli Con Carne Recipe

Day Six

Breakfast: Poached eggs, ham, granary toast and fried tomatoes

Lunch: Leftover beef chilli

Dinner: Baked haddock, mixed roasted vegetables and new potatoes

Snack: Protein shake

Day Seven

Breakfast: Scrambled eggs with paprika and lime, wilted spinach and mushrooms

Lunch: Chicken breast slices with beetroot and mixed nuts; apple

Dinner: Roast chicken and sweet potatoes and roasted broccoli

Snack: Frozen mixed berry smoothie with strawberry whey protein

Low-Carb Diet Tips

Stick with it

“Initially you may experience slight brain fog, sweet cravings and mild headaches as your body starts to shift to a more effective state of fat-burning,” Phillipps says. “This experience is different for everyone, but stick with it as it will soon pass – and it’ll be well worth it in the long run.”

Eat more protein

“You want to burn fat, not lose existing muscle mass. But with relatively few carbs to support your workout recovery, eating protein with every meal becomes essential. Red meat, poultry, fish and eggs are all ideal options.”

RECOMMENDED: High-Protein Foods

Go green

“A common complaint with low-carb diets is constipation, which is normally a side effect of not eating enough fibrous vegetables. Be sure to include at least one or two handfuls of the green stuff in each meal to avoid this - think broccoli, asparagus and kale. This will also keep your digestive system healthy and help keep you full.”

RECOMMENDED: Easy Kale Recipes

Feast on fat

“A mistake often made with low-carb diets is not eating sufficient fats and ending up on a low-carb/low-calorie diet. This is a disaster and at the very least will make the diet almost impossible to stick to. To avoid this, cook with butter or olive oil and snack on nuts, which provide essential fatty acids to to replace the calories you’re missing out on due to the lack of carbs.”

Add a refuel day

“Try to maintain a very low carb intake (or ideally cut them out altogether) for a fortnight, then you can begin to reintroduce one high-carb ‘refuel’ day per week. This will allow you to replenish your glycogen stores and ensure that your thyroid does’t become sluggish – which would affect your metabolism, resulting in a negative impact on fat loss – thanks to constant low-carb eating. For optimum results, stick to clean carb sources such as oats, sweet potatoes and brown or wholemeal rice."

RECOMMENDED: How To Speed Up Your Metabolism

The No Sugar, No Starch Diet

Still not sure how to get started with low-carb eating? For a slightly simpler (and more beginner-friendly) approach, try the No Sugar, No Starch diet – as recommended by the Duke University Medical Centre’s Lifestyle Medicine Clinic – which offers simple guidelines on different food groups and how much of each you should eat. Here are the types of food you can have, and which ones to avoid.

Every day

• At least 170g salad greens (spinach, rocket, lettuce etc)
• At least 100g non-starchy vegetables (avoid potatoes, basically)

Often

• Meat and poultry
• Fish
• Eggs
• Vegetables (apart from potatoes)

Limited quantities

• Cheese
• Fruit
• Potatoes

Snacks

• Hard-boiled eggs 
• Nuts
• Carrot and celery sticks with houmous
• Cottage cheese
• Beef jerky (with no added sugar)
• Olives
• Avocado

What to avoid

• Bread and other foods containing flour (eg cakes)
• Sugar
• Cereal
• Fruit juices
• Honey
• Canned soups
• Ketchup, sweet condiments and relishes
• Alcohol
• “Fat-free” or “light” products and foods, which often contain hidden sugars and starches
• Artificial sweeteners
• Fizzy drinks
• Pretty much all processed foods

We all know the feeling: waking up the morning after the night before. Or the morning after the weekend before! Perhaps you drank too much, ate too much or had a little more of something that disagrees with you than you should have. For many people, it’s at this moment – or when they face the mirror, or get on the bathroom scale, or struggle to buckle their belt – that they start thinking about a diet.

Most people want quick results: you feel bad now and want to feel better asap. But while quick-fix diets – whether they’re called a “detox”, a “cleanse”, a “metabolic reset” or any other attention-grabbing name – promise instant results, they never work for long. Even worse, they’ll make you fatter and unhappier in the long run.

How do I lose – or gain – weight?

Before we get to why quick-fix diets are so dangerous it’s important to understand how we gain and lose weight. In theory, weight loss is simple. Essentially, it’s based on the Energy Balance Equation, which says that to lose weight you must consume less energy – ie fewer calories from food – than you burn.

We expend energy through simply being alive (our bodies burn calories at rest to keep us alive, at what’s known as the basal metabolic rate or BMR), and also through everyday activities, exercise and excretion. Over time if we eat fewer calories than we burn, we lose weight; if we eat more calories than we burn, we gain weight. This concept is important because it’s how all diets work. It doesn’t matter if you’re only eating “superfoods”, having one meal a day or ten, or eating while standing on your head (don’t do that) – you’ll lose weight only if you consume less energy than you expend.

But that doesn’t mean all diets are equally effective in helping you lose weight, or improving your health and happiness! Read on to discover why “detox diets” not only don’t work, but are actually bad for both your body and your brain.

1. You mess up your fluid balance

Many quick-fix or fad diets “work” at first because when you start restricting your food intake or cut out certain nutrients to reduce your daily calorie consumption, you will lose weight. But the problem is that it’s not fat that you’ve lost – it’s water. And that’s the last thing you want to happen.

This is one reason detox diets are so incredibly dangerous. They can negatively affect your body’s fluid and salt (better known as electrolyte) balance, which means you can lose a lot of water and salts very quickly. Disrupting fluid and electrolyte balance will result in dehydration, which will make you look, feel and perform far worse than normal.

Take things too far and these dangers become much more serious because your body depends on fluid and electrolyte balance for maintaining the rhythm of your heart, as well as many other important functions.

So if you’re ever tempted to try one of those so-called “detox diets”, remember that you might see a lower number on the bathroom scale after a few days but what you’ve lost is not that body fat you really want to shift – rather it’s something your body needs to hold on to. Losing that water weight is likely to make you feel tired, dehydrated and miserable – and that’s about as far from living a healthier and happier life as you can be.

2. You starve your body of nutrients

Almost all quick-fix diets are based on severely restricting your daily calorie intake by cutting out specific types of foods or eliminating food groups entirely.

This means that these diets are not providing some, or even many, of the essential nutrients your body needs to function at its best – whether that’s fats, protein or vitamins and minerals. So they will dramatically affect how “healthy” you look and feel.

You may suffer physical signs, such as dry, pale or dull skin, aching joints and muscles, feelings of lethargy and weakness, or trouble falling and staying asleep, as well as a wide range of mental symptoms, not limited to constant hunger, low energy and fatigue, bad moods, and dire levels of focus, motivation and concentration.

There’s a good chance that all you will think about is food and your next meal, not to mention that pit-of-your-stomach disappointment about what that next meal is going to be!

This will make you feel absolutely awful in the short term and cause you to question whether all these negative side effects are worth it. (They’re not.) But it has an even more serious impact on your long-term health, fitness and general well-being.

See related

• Expert Advice On The Fad Diets To Avoid In 2018
• The Truth about Detox Diets (Spoiler: They’re Nonsense)
• Six Mad Fad Diets From History You Definitely Shouldn’t Try

3. Your metabolism slows down

Your body’s job, evolutionarily speaking, is to stop you starving to death – a very real risk for all humans until relatively recently. So your body pays very close attention to how much you’re eating.

When you suddenly start eating less, your body makes adjustments to prevent starvation. Your metabolism slows down to conserve energy; your digestive tract moves food through more slowly to extract as much energy and as many nutrients as possible (which can cause digestive issues, such as bloating or constipation); your repair and recovery processes slow down so you don’t heal as fast; and there’s a reduced production of important hormones, including the primary sex hormones testosterone, oestrogen and progesterone.

But it’s the slowing of the metabolism that causes the biggest problem. When your metabolism slows, your body decides you need even less energy to survive, which means you must further reduce your calorie intake from food to get into that calorie deficit to lose weight! This creates a cycle in which, over time, your body requires fewer and fewer calories to function, making it harder to lose weight even when you’re eating far less than before. This is really bad for your weight loss ambition.

4. Your appetite roars back

Have you ever wondered what makes you feel hungry? Or full?

Appetite is controlled by a series of feedback loops in the digestive system and the brain. There are also sensors in our fat cells that tell our brain how full our fat stores are. If there’s a lack of food being consumed, these feedback loops and sensors compensate by making you really hungry. The “if you’re standing between me and the fridge I can’t be held responsible for my actions” kind of hungry. No matter how strong your willpower and motivation, your brain’s “don’t starve” system is always stronger.

Eventually you quit the diet (because it’s unsustainable and you’re miserable) and resume eating normally. But you now need fewer calories than before because of your slower metabolism, so you gain back the weight you lost and more, because your brain is sending all the excess energy to fill up your fat stores in an effort to make sure you don’t “starve” again.

You’ll think about food more often – and hence eat more too. This is a major reason so many people end up yo-yo dieting and gain body fat rather than losing it.

5. You get stuck in a vicious cycle

There are many physiological problems caused by quick-fix diets, but one of the biggest is the damaging habits that they cause people to adopt. Here are some of the worst habits that are forged by quick-fix diets.

• You learn to either be “on” a diet or “off” it – there is nothing in between
• You only ever experience a very short period of weight loss “success”, if any
• You experience long periods of “failure”, and feelings of guilt or frustration that add to your unhappiness
• You start to develop a damaging relationship with food and think obsessively about eating
• You forget how to trust your body to know how it’s really feeling, and don’t trust yourself to make smart food choices
• You end up in one of two equally bad scenarios: either living a life adhering to a very strict set of eating rules, or suffering from a complete loss of control over your diet and your life

For a sustainable and enjoyable approach to food, visit shift56.com, where you can download your free recipe guide and find out more about The SHIFT56 System book.

This is an extract from The SHIFT56 System, a new book that provides your complete eight-week guide to living a leaner, healthier and happier life. Get your copy from Amazon today.

Every year a new batch of fad diets makes headlines and every year flocks of people try those fad diets hoping to lose weight, only to find the regime impossible to stick to, reversing any successes in the time it takes to say “carbs”.

If that sounds familiar, don’t blame your lack of willpower – pick a diet that’s made to last. The DASH (Dietary Approaches to Stop Hypertension) diet has been chosen as the best in the world for eight years in a row by US News& World Report, which recruits a panel of experts – including dietitians, academics and doctors – to review the diets du jour.

We weren’t just going to take their word for it though, so for more information on the DASH diet, we enlisted an expert of our own: dietitian Emer Delaney of the British Dietetic Association.

What is the DASH Diet and is it healthy?

No surprises here – Delaney gives the DASH diet two thumbs up.

“The DASH diet is rich in fruit, vegetables, low-fat dairy products, wholegrains, pulses, fish, eggs, nuts and seeds and lean meats such as chicken and turkey with minimal salt and foods high in saturated fat,” says Delaney. “Heart-healthy oils such as olive or rapeseed oils are also included.

“The diet is balanced and healthy, and should be seen as a long-term lifestyle choice as opposed to a fad diet. It is also strongly evidence-based with extensive research to support the significant positive impact on heart health and high blood pressure.”

Is it a diet for everyone, or only if you have certain medical conditions?

Given that “Stop Hypertension” makes up half the DASH acronym, you might assume that it’s a diet only worth considering if you are worried about your blood pressure. In fact, the heart health benefits of the DASH diet apply to almost everyone – and there are other pluses besides.

“The diet is primarily designed to help treat or prevent high blood pressure,” says Delaney. “However, more recent research suggests it may be beneficial in reducing inflammation markers, lowering the risk of developing kidney disease – a common complication of hypertension – and decreasing levels of low-density lipoproteins, which we know is a risk factor for cardiovascular disease.”

Is there a vegetarian version of it?

When we said the benefits apply to almost everyone above, we meant all meat-eaters. Although the diet recommends eating more plants in general, the evidence isn’t there yet for a fully veggie DASH diet.

“The research to support the effectiveness of the DASH diet includes the consumption of lean meat, poultry and fish,” says Delaney. “These contain specific vitamins, minerals and omega 3 oils which would be difficult to replicate with a vegetarian version of the DASH diet. The evidence to support a vegetarian version of the DASH diet is lacking, so it can’t be recommended if you’re looking for the same effects.”

See related

•  The Best Diets In The World Are The DASH And Mediterranean Diets
• High-Fibre Foods To Help You Lose Weight And Get Healthier

Five Ways To Make Your Diet More DASH

1. Just add vegetables

The simplest change you can make is to add an extra serving of vegetables to one meal each day. Make more veg the norm, then work on the rest of your plate.

2. Slim down your meat portions

Your lean meat portions should be the size of a deck of cards (which must be one of the most widely-ignored bits of dietary advice out there). Assuming you’re eating bigger portions than that, try cutting them back gradually over time, and bulking up curries and stews with legumes rather than meat.

3. Add two meat-free meals a week

Going meatless for two dinners a week will expand your cooking repertoire. Eat more nuts, seeds and legumes on these days to nail your nutritional requirements.

4. Go spicy, not salty

Raid the spice rack when cooking to add flavour to your meals without needing to add salt. And if you usually have a salt shaker on the table, put it at the back of your cupboard.

5. Up your wholegrain intake gradually

The DASH diet recommends eating more brown rice, wholewheat pasta and other wholegrain carbs, but don’t go from zero to fibre hero in one go, or you might experience some gastric, er, discomfort. If you slowly increase your intake over a few weeks the whole process will be more pleasant, which in turn will make easier to stick to.

The 800m athlete, Olympic semi-finalist, Commonwealth silver medallist and European champion, 24, tells us how she fuels her body for her busy training schedule.

Breakfast About 8.30am, I tend to eat porridge made with almond milk. I’ll add protein powder, honey, cinnamon, blueberries, raspberries and sometimes I sprinkle some nuts over it. Between breakfast and lunch, straight after training, I’ll have a shake. I’ll throw whatever I have in the fridge, so some fruit, vegetables, green vegetables, like spinach, pineapple juice and some protein powder.

Lunch I’ll have salmon, steak or chicken with eggs and three types of vegetables, such as asparagus or spinach. I like carbs for energy so will usually have rice or potatoes alongside.

Dinner Dinner is quite similar to lunch. I’ll be meat, veg and rice or potato. I’m trying not to eat bread or pasta – although, sometimes I’ll have rice pasta. My signature dish is curry – I tend to make a variety of them with coconut milk.

Snack Usually I’ll snack on yoghurt and granola, fruit, Nakd bars or ricecakes. I’m really in to pistachios at the moment!

Drinks I always take water to training with me and probably have at least a litre whilst I’m there and always have some with my meals. I’ll probably drink around 2.5 litres a day, if not more! It’s important for me to keep hydrated.

Supplements I take Omega fish oils, Vitamin C every morning to stop me getting quite ill, glutamine tablets and magnesium at night to help me sleep.’

Treats I used to be really in to cake! I’m trying to stop eating it. I love chocolate brownies or flapjacks. I have a sweet tooth, so I’ll have a dessert now and then for a treat.

Kitchen must-haves There will always be porridge and rice in my cupboard. I’ll also have tins of tuna in case I run out of meat or fresh fish. I’ll always have packets of spinach in my freezer, as it goes off so quickly in the fridge and it’s so handy to put in juices or meals!

Nutritionist’s verdict: 8/10

Nutritionist Fiona Hunter says: Dairy-free alternatives to milk such as almond, oat and rice milk tend to have much less protein than cow’s milk, so it’s a good idea for Lynsey to add some protein powder to boost the protein content of her porridge. If she’s avoiding dairy, she should make sure she chooses a brand that’s fortified with calcium, as it’s important for her bones.

On the whole, her diet is healthy and well balanced and provides all the nutrients she needs to keep her body healthy and fuel her training. She could try swapping canned tuna for canned salmon – it’s a much better source of omega-3 fats and, if she eats the small bones, it’ll also provide calcium.

Sainsbury’s sponsorship of the British Athletics summer events series reflects its wider commitment to inspiring healthy lifestyles for all, and complements grassroots campaigns such as Active Kids and Sainsbury’s School Games. Tickets for the Sainsbury’s Birmingham Grand Prix and IPC European Championships in Swansea via britishathletics.org.uk

This article first appeared in Women’s Fitness

It’s fair to say that irritable bowel syndrome (IBS) is a nightmare. It’s a chronic, unpleasant and often life-long condition, and one that may affect as many as 20% of people in the UK. There’s no single solution to IBS that works for all sufferers, but there are both medicines and lifestyle changes, especially to your diet, that can help treat the symptoms.

One such dietary change is the low-FODMAP diet. For more info on it, we spoke to dietitian Claire Pettitt of the British Dietetic Association.

What is the low-FODMAP diet?

It is a complex diet which has been shown to be effective in the management of IBS. It involves the restriction of poorly-absorbed, fermentable carbohydrates, collectively known as FODMAPs, for a limited amount of time – usually between four and six weeks.

During this phase, symptoms tend to settle and a new baseline of symptoms are created. This elimination phase is then followed by a reintroduction phase whereby the body is challenged with the previously restricted foods to identify any trigger foods.

What does FODMAP stand for?

It’s an acronym for these types of food, as follows:

Fermentable
Oligosaccharides, including fructans and galacto-oligosaccharides found in wheat, rye, onions, garlic, legumes and other foods
Disaccharides, lactose found in milk and other dairy foods
Monosaccharides, fructose found in foods like watermelon and sugar snap peas
And
Polyols, including sorbitol, mannitol, xylitol found in apples, plums, chewing gum and others

These are all types of poorly digested or non-digestible carbohydrates naturally found in many foods. They can also be present in sports products such as gels and powders.

RECOMMENDED: The 10 Best Healthy Eating Apps

The evidence and guidelines recommend trying the low-FODMAP diet with the support of a dietitian, who can ensure your diet remains balanced throughout the elimination and reintroduction phases and beyond. It is important not to remain on the restriction phase for too long, because following a strict low-FOMDAP diet in the long term can negatively affect the good bacteria in your gut. This is why the reintroduction phase is so important.

Is it only for people with IBS or similar conditions?

The majority of the research using the low-FODMAP diet has been done within IBS research and 60-80% of IBS patients had some improvement in their symptoms. There is growing evidence, however, that it can be effective in other conditions such as inflammatory bowel diseases (IBD), including Crohn’s disease and ulcerative colitis, and small intestinal bacterial overgrowth (SIBO), but more research needs to be carried out in these areas.

Should you get a diagnosis before starting on the low-FODMAP diet?

IBS symptoms can be different in each person and some of the symptoms of IBS could be indicative of other conditions. It is therefore important to see a healthcare professional to get a diagnosis first and to rule out other potential health problems such as coeliac disease, food intolerances or allergies, or other gut-related conditions.

So you need to get your holiday body in a hurry, but there’s no time to sign up for a boot camp. Don’t despair! Boot camps may promise muffin-top shrinkage in just seven days – but there’s nothing to stop you channelling your inner Sergeant Major and whipping yourself into military shape at home. To help, we asked Boot Camp Spain – one of Europe’s best established health camps – to share their top-secret diet plan, exercise suggestions and recipes; everything you need to fight flab, fast. Here, then, are your marching orders for your hottest-ever summer body.

The Rules

• Eat 1,500 calories or fewer per day, in three meals and two snacks.
• Create a calorie deficit by increasing your daily exercise.
• Drink plenty of water.

The Plan

Follow this plan for seven days as a one-off body boost or to kick-start a more sustainable eating plan.

Day 1

Breakfast: 2 tablespoons of porridge, soya milk and 1 teaspoon of maple syrup

Snack: 1 slice melon, 1 satsuma

Lunch: Chicken stir-fry (see recipe below), salad, steamed asparagus

Snack: Carrot sticks with 1 tablespooon of guacamole

Dinner: Tomato dahl (see recipe below)

Day 2

Breakfast: 1 slice rye bread, 8 grilled baby plum tomatoes, halved

Snack: Palmful of dried fruit and nuts

Lunch: 1 small grilled chicken breast with lettuce and radish salad, and roasted vegetables

Snack: 1 tablespoon of aubergine pâté (see recipe below) on 1 slice of Ryvita

Dinner: Grilled white fish with quinoa and steamed veg

Day 3

Breakfast: 2 tablespoons of porridge, soya milk and 1 teaspoon of maple syrup

Snack: 1 apple

Lunch: Herby lentil soup (see recipe below)

Snack: 1 orange

Dinner: Chickpea and butternut squash tagine (see recipe below) with mushroom and spinach salad and cabbage

Day 4

Breakfast: Fresh fruit salad, made with ½ banana, ½ apple and ½ pear

Snack: Palmful of dried fruit and nuts

Lunch: Chicken stir-fry (see recipe below) with mixed salad

Snack: 1 tablespoon of aubergine pâté (see recipe below) on 1 slice of Ryvita.

Dinner: Tomato dahl (see recipe below)

Day 5

Breakfast: Fresh fruit salad, made with ½ banana, ½ apple and ½ pear

Snack: Palmful of dried fruit and nuts

Lunch: Chicken stir-fry (see recipe below) with mixed salad

Snack: 1 tablespoon of aubergine pâté (see recipe) on 1 slice of Ryvita.

Dinner: Tomato dahl (see recipe below)

Day 6

Breakfast: 2 tablespoons of porridge, soya milk and 1 teaspoon of maple syrup

Snack: 1 apple

Lunch: Herby lentil soup (see recipe below)

Snack: 1 palmful of dried fruit and nuts

Dinner: Chickpea and butternut squash tagine (see recipe below) with brown rice, and mushroom and spinach salad

Day 7

Breakfast: 1 slice rye bread, 8 grilled baby plum tomatoes, halved

Snack: 1 orange

Lunch: Grilled chicken with lettuce and radish salad, and roasted vegetables

Snack: Carrot sticks with 1 tablespoon of guacamole

Dinner: Braised fennel with tomato, brown rice, broccoli and spinach

The Recipes

Fuel up with chef Tricia Bullen’s exclusive boot camp dishes

Tomato Dahl

Ingredients (4 servings)

• 10 large tomatoes, halved
• 2 onions, finely chopped
• 2 cloves garlic, crushed
• Pinch of salt
• 2 stalks celery, chopped
• 1tsp each turmeric, garam masala, chilli power, ground cumin
• 1tbsp vegetable bouillon powder
• 1 cup split yellow lentils

Method

1. Preheat the oven to 180˚C/350˚F/Gas Mark 4.
2. Roast the tomatoes in the oven, then blend.
3. Fry the onions, garlic and celery.
4. Add the spices and salt and fry to a soft pulp.
5. Add the bouillon powder, 3 cups of hot water and the lentils.
6. Add the blended tomatoes and simmer until the lentils are cooked.
7. Remove half of the lentils and crush with a hand blender, stir back into the dhal to serve.

Chicken Stir-fry

Ingredients (4 Servings)

• 1 onion, chopped
• Fresh ginger (approx size of a 10p piece), peeled and chopped
• 1 red chilli, finely sliced
• 2 cloves garlic, crushed
• Black pepper
• 500g chicken breast, cut into small pieces
• 1 red pepper, sliced
• 1 green pepper, sliced
• 1 jar/packet of bean sprouts (approx 200g)
• 2 spring onions, sliced
• 8 mushrooms
• Large handful fresh spinach
• 2tbsp soya sauce
• Handful of almonds or cashew nuts

Method

1. Fry the onion in a little extra virgin olive oil.
2. Add ginger, chilli, garlic and pepper, then brown the chicken.
3. Add the remaining veg and soya sauce and fry until cooked.
4. Add the nuts and fry for 1 minute, then serve.

Herby Lentil Soup

Ingredients (4 Servings)

• 1 onion, chopped
• 1 leek, chopped
• 4 carrots, peeled and chopped
• 1 cauliflower, broken into florets
• Parsley leaves and stems, chopped
• 3 bay leaves
• 1tsp dried dill
• Salt and black pepper
• 2L vegetable stock
• 1 cup brown or green lentils
• Parsley, to garnish

Method

1. Fry the onions in a little oil then add all the other indredients.
2. Cook until all the vegetables are soft.
3. Remove the bay leaves and blend the mixture with a hand blender.
4. Top with torn parsley and serve.

Butternut Squash And Chickpea Tagine

Ingredients (2 Servings)

• ½ butternut squash
• 10 large tomatoes
• Extra virgin olive oil
• 1 onion, sliced
• 1 clove garlic, crushed
• Piece of fresh ginger (size of a sugar lump), finely chopped
• ¼tsp each cumin seeds, white pepper, turmeric, ground nutmeg, ground cardamom, ground cinnamon
• 1tsp vegetable bouillon powder
• 250ml hot water
• ½ tin chickpeas, drained
• Handful fresh chopped coriander

Method

1. Preheat the oven to 180˚C/350˚F/Gas Mark 4.
2. Cut the squash into large pieces (skin on) and place on a tray with the tomatoes.
3. Lightly drizzle with olive oil and bake, removing the tomatoes when softened.
4. Leave the squash in the oven for 30-45 minutes until fully cooked.
5. Meanwhile, fry the onion, garlic, ginger and spices until soft.
6. Chop the tomatoes and add, with the bouillon, water and chickpeas.
7. Add the butternut squash when cooked, then cover and simmer for 20 minutes.
8. Serve with fresh coriander on top.

Aubergine Pâté

Ingredients (4 Servings)

• 2 aubergines
• 2 cloves garlic, crushed
• Juice of 1 lemon
• 2tbsp tahini
• Splash extra virgin olive oil
• Pinch chilli powder
• Salt and black pepper

Method

1. Preheat the oven to 180˚C/350˚F/Gas Mark 4.
2. Prick the skins of the aubergines and bake for 45 minutes until soft.
3. Leave to cool, then scrape the flesh out.
4. Put in a blender with the other ingredients and mix until smooth.

The Exercise Regime

Try to squeeze in as much exercise as possible during the week, and challenge yourself to do the full routine at the weekend.

7-8am Circuits: sit-ups, press-ups, squats,  lunges

Breakfast and rest

9-10.30am Interval training: run/walk/cycle

Snack and rest

11.30am-12.30pm Aerobics, swimming or spin class

Lunch and rest

2-4pm Hike or cycling

Snack and rest

5-6pm Circuits: sit-ups, press-ups, squats, lunges

Dinner and rest

To find out more or to book your bootcamp, see bootcampspain.co.uk

This article first appeared in Women’s Fitness

It's so true what people say – abs are made in the kitchen! Even if you're killing it in the gym four to five times a week, careful attention to your diet is the key to success - poor nutrition can sabotage your workout efforts! It's important to know the importance of having a healthy balance. This way, by harnessing the following strategies and using our five day eating plan, you'll have all that you need to know on how to get a flat stomach, and more importantly, a healthier one too!

• Eat three meals a day, evenly spaced. Be especially careful not to overeat at night, as the food can sit in your stomach and ferment, causing gas and bloating.
• Watch your portion size as large meals can also lead to fermentation, gas and bloating. Serve your meals on a side plate to regulate portions.
• Eat fruit for breakfast only, not as a dessert with meals later in the day to avoid fermentation.
• Sit down, eat slowly and really chew your food to improve digestion.
• Avoid fizzy drinks, including sparkling water. Drink still water with meals and avoid caffeine, which could interrupt digestion.
• Go pro: You can get a dose of friendly flora from sauerkraut, yoghurt, tempeh and miso.
• Get prepped: Eat wholegrains, berries, apples, broccoli, cauliflower and high-fiber beans such as lentils and chickpeas for a prebiotic boost
• Get enough rest - your body recovers and rebuilds while you sleep, so getting your eight hours' every night is important
• Balance your hormones - if your hormones are out of whack, which can be caused by too much stress - thank you cortisol; and a poor night's sleep - when grehlin and leptin (the hunger hormones) can get out of balance; your body will screaming at you to eat more... and all the wrong type of foods, high-fat, high-sugar we're looking at you!

This 5-day beat-the bloat menu if packed with nourishing ingredients, that are easy to find, and will not only keep you full up (and not reaching for a biscuit at 4pm) but also boost your skin, hair and mood, as well as your body.

Day 1

Breakfast: Fruity yoghurt crunch in a tall glass

Layer spoonsful of probiotic yoghurt, sliced watermelon and blueberries and sunflower and flaked almonds. Drizzle with raw honey.

Lunch: Smoked salmon sandwich on rye

Spread 2 thin slices of rye bread with mustard, add 2 slices of smoked salmon, a handful of fresh rocket and a squeeze of lemon juice.

Dinner: Fig and feta tart

Make a ‘pastry’ by mixing together 25g grated carrot, ½ tablespoon of chickpea flour, 10g grated parmesan cheese, 1 egg and a pinch of paprika. Press into a baking tin and bake for 20 minutes until crisp. Top with 1 slice prosciutto, 1 fig, quartered, 10g crumbled feta cheese and a little salt and pepper. Bake again for 20 minutes and serve with steamed broccoli.

Day 2

Breakfast: Shredded Wheat with banana

1 Shredded Wheat with 120ml skimmed milk, topped with 1 tablespoon of probiotic yoghurt, 1 sliced banana and a drizzle of raw honey.

Lunch: Brown rice sushi

Mix together 75g cooked warm brown sushi rice with 20ml rice vinegar and ½ tablespoon of Xylitol sweetener. Place on a sheet of nori seaweed and top with slices of red pepper and avocado. Roll up and serve with soya sauce.

Dinner: Baked sweet potato with baked beans

Top 1 medium baked sweet potato with 1 small pot or can of low-sugar baked beans and 1 tablespoon of probiotic yoghurt.

Day 3

Breakfast: Quinoa porridge

Simmer 50g quinoa and 150ml skimmed milk in a saucepan for 5-10 minutes until soft. Add ½ apple, peeled, cored and grated, 10g flame raisins, a pinch of cinnamon and a drizzle of raw honey.

Lunch: Moroccan chickpea balls with beetroot dip

Soften ¼ chopped onion and ½ garlic clove in a saucepan. Put in a food processor with 100g tinned, drained chickpeas, 20g wholemeal breadcrumbs, 1 beaten egg, salt and pepper. Process to form a dough. Roll into balls and fry in a non-stick saucepan for 8-10 minutes. Serve with 100g probiotic yoghurt mixed with 100g cooked, chopped beetroot.

Dinner: Glazed vegetables with feta cheese

On a baking sheet, arrange a selection of sliced carrots, zucchini, vine tomatoes and red onion. Season, drizzle with 2 tablespoons of raw honey and add 50g crumbled feta. Bake for 30-50 minutes until veggies are soft.

Day 4

Breakfast: Yoghurt with kiwi and berries

Top 1 small tub of probiotic yoghurt with ½ sliced kiwi fruit and a handful of mixed berries. Drizzle with 1 tablespoon of raw honey.

Lunch: Broad bean soup

Soften ½ chopped onion and ½ chopped celery stick in a little extra virgin olive oil in a saucepan. Add 250ml veggie stock, 25g brown rice, 100g frozen broad beans, a sprig of thyme, salt and pepper. Cover and simmer for 15 minutes until the rice is cooked. Top with chopped mint.

Dinner: Japanese tuna parcels with wilted greens

Place a 150g tuna fillet in the center of a piece of baking paper. Top with 1 teaspoon of grated, chopped spring onion and ½ chopped celery stick. Make a dressing with soya sauce and a dash of dry sherry. Drizzle over the fish, top with sesame seeds and fold the baking paper into a parcel. Bake for 10-15 minutes. Serve with brown rice or quinoa.

Breakfast: Coconut French toast with warm berry compote

Mix together 1 egg and 15ml skimmed milk. Dip 1 slice of wholemeal bread into the mix and sprinkle with shredded coconut. Fry until golden in a pan spritzed with olive oil cooking spray. Warm 50g mixed berries in a saucepan and serve with the toast.

Lunch: Lentil soup with wholemeal roll

Heat ½ carton of store-bought lentil soup and serve with 1 small wholemeal roll.

Dinner Zucchini tagliatelle

Soften ¼ sliced red pepper, 40g frozen peas and ¼ sliced fennel bulb in a saucepan. Add 40ml white wine and simmer for 5 minutes. Using a vegetable peeler, slice 1 zucchini into ribbons. Boil in salted water for 2 minutes, drain and add to the veggies. Top with chopped parsley and pine nuts.

These recipes are from Lowri Turner’s book The S Factor Diet: The Happiest Way To Lose Weight. Buy on amazon.co.uk

This article first appeared in Women’s Fitness

Designed to help you shift fat, this 14-day LBD diet plan is your fail-safe solution to feeling fantastic!

How It Works

Below we’ve outlined a selection of breakfast, lunch, dinner and snack recipes. Every day you should eat three meals plus two snacks (one in between breakfast and lunch and one between lunch and dinner), choosing from the ideas below. Our meals are designed to keep blood sugar levels even, which will stop you caving into cravings. They are also crammed with super-nutrients like vitamins, minerals and antioxidants, which will keep you feeling at your peak. Our recipes are easy to make when time is short, too, and we’ve also indicated where you can bulk-cook so you save even more time. Combine with the best exercises for weight loss two to three times a week to start seeing results.

To continue eating well, follow this four-week weight-loss meal plan for women, created by award-winning dietitian Azmina Govindji.

Breakfast Ideas

Scrambled eggs with greens: Scramble two eggs and serve with unlimited steamed green beans

Toast with nut almond butter: 2 slices of wholegrain toast topped with 2tbsp almond butter

Super-seed yoghurt: 150ml low-fat natural yoghurt topped with 1tbsp sunflower seeds and 2 chopped strawberries

Coconut chia porridge: Cover 3tbsp chia seeds in coconut milk and soak overnight. In the morning add a pinch of cinnamon, 1tsp cocoa and a handful of blueberries.

Revitalising breakfast shake: 250ml oat milk blended with a handful of berries, 1 scoop of whey protein and 1tbsp flaxseeds

Banana and peanut butter toast: 2 slices rye toast topped with 1 small mashed banana and 1tbsp peanut butter

Poached eggs with spinach: Poach two eggs and serve with unlimited spinach

Rice cakes with Parma ham and avocado: 2 rice cakes topped with 1tbsp low-fat cream cheese, 2 slices Parma ham and half an avocado, sliced

Homemade museli: Place the following ingredients in a saucepan: 1 packet of mixed nuts, 1 packet of pumpkin seeds, 1 packet of sunflower seeds, 1 packet of dried figs, roughly chopped. Add a little coconut oil and a pinch of cinnamon and stir. Serve 70g with 100ml skimmed milk. Make in bulk.

Berry-style porridge: 70g oats cooked in 100ml almond milk. Top with a handful of mixed berries.

Lunch Ideas

Prawn salad: 100g tiger prawns with unlimited lettuce, tomato, yellow and red pepper and half an avocado. Dress with the juice of half a lemon.

Baked sweet potato with salmon: Bake 1 medium sized sweet potato in the oven and top with a can of flaked salmon, 1tsp low-fat crème fraîche and serve with a green side salad.

Mushroom and tomato pizza: Chop a handful of mushrooms and 1 large tomato. Sauté in a frying pan. Ladle in two eggs and cook on both sides. To finish, scatter over a handful of rocket and serve with a side salad.

Hearty bean stew: Combine half a tin of kidney beans, 1 small onion, 1 crushed garlic clove, half a tin of tomatoes, a pinch of cinnamon and a pinch of paprika, served with 50g cooked brown rice.

Lentil soup: 1 can of lentil soup served with one small wholemeal roll and a green side salad

Salmon pitta: Fill one pitta with a can of flaked salmon, a handful of watercress, 1 small beetroot and 1tbsp low-fat natural yoghurt.

Spanish omelette: Chop 2 sweet potatoes into small pieces and sauté with 1 red onion, 200g cherry tomatoes and 1 green pepper. Beat 2 eggs and add to the frying pan. Place under a grill until golden and serve with steamed broccoli. Makes 4 portions.

Crudités with houmous: Chop unlimited carrot, celery, cucumber and peppers into strips and serve with 150g houmous and 1 wholemeal pitta bread, served warm.

Chicken tortilla: Fill 1 wholemeal tortilla with 100g chicken breast cut into strips, a handful of mixed salad leaves, 3 cherry tomatoes, 50g grated cucumber and 1tbsp low-fat crème fraîche.

Waldorf salad: Combine 70g walnuts with 100g red grapes, 1 chopped apple and unlimited celery and mixed salad leaves. Stir in 1tbsp low-fat crème fraîche, 1tbsp lemon juice and serve with 1 small wholemeal pitta bread.

Dinner Ideas

Salmon with green veggies: 1 grilled salmon fillet served with unlimited green vegetables

Turkey stuffed peppers: Cook 100g turkey mince with 1 onion, 1 garlic clove and half a tin of chopped tomatoes. Add a handful of spinach and stuff inside 1 red pepper. Cook in the oven for 30 minutes. Double this recipe for two portions.

Tofu stir-fry: Sauté 1 small red onion, 1 garlic clove, 1 chilli and 1tsp ginger paste. Add 100g tofu pieces and half a bag of stir-fried vegetables. Stir in 1tbsp soya sauce and serve on a bed of grated carrot.

Ratatouille with quinoa: Cook half a can of chopped tomatoes with half an aubergine, 1 courgette, 1 yellow pepper, all cut into pieces. Simmer until soft and serve with 50g cooked quinoa.

Baked cod with roasted vegetables: Place a piece of cod on some foil with 2tbsp vegetable stock and a slice of lemon. Scatter over slices of red and yellow pepper and 1 sliced courgette. Wrap into a parcel and bake in the oven.

Pesto pasta: 70g wholemeal pasta shells served with 2tbsp pesto sauce and a handful of wilted spinach.

Honey-roasted chicken: Top 1 chicken breast with 1tbsp honey and grill. Serve with unlimited broccoli and cauliflower.

Tandoori chicken kebabs: Marinate 100g chicken breast pieces with 2tbsp low-fat natural yoghurt and 1tsp tandoori chicken. Place on two skewers with cubes of green and red pepper and grill in the oven. Serve with a green salad.

Stuffed mushrooms: Fill 2 large Portobello mushrooms with a mixture of 1 chopped tomato, wholemeal breadcrumbs, 1 beaten egg and 50g feta cheese. Serve with a green salad. Double this recipe for two portions.

Steak with parsnip chips: Cut 1 parsnip into wedges and cook in the oven. Grill 100g lean steak and serve together with the parsnips and unlimited steamed kale.

Snack Ideas

• Paprika kale crisps made with half a packet of kale baked in the oven until crispy. Season with paprika.
• 2 oatcakes with 2tbsp guacamole
• 1 apple topped with 1tbsp almond butter
• 1 small pot of low-fat natural yoghurt with 1tbsp mixed seeds
• 2 rice cakes with 2tbsp houmous
• 1 stewed pear served with 2tbsp low-fat natural yoghurt
• 30g low-fat Cheddar cheese
• 1 boiled egg with 5 cherry tomatoes
• 2tbsp mixed nuts and 1 plum
• 1 protein shake

This article first appeared in Women’s Fitness

Weight Loss Tips

• To lose a few pounds and to stop your tummy from feeling and looking bloated, cut down on salt to help prevent fluid retention. That means eating freshly made meals rather than processed foods. Also, eliminate all sugar and refined carbohydrates, swapping to wholegrain alternatives, and no more sugary snacks!
• Eat little and often, every three hours or so, to keep your blood sugar and energy levels stable. Aim to eat breakfast, lunch and dinner, plus a healthy snack mid-morning and one mid-afternoon. This will stop those roller-coaster highs and cravings for sweet foods.
• Eat plenty of lean protein (chicken, lean meat, fish and eggs) and add vegetables or salad to meals to boost your intake of fibre, vitamins and minerals. And aim to drink six to eight glasses of water a day, including diluted low-sugar fruit drinks, herbal teas or cups of tea. All the above will be beneficial in keeping your skin supple and hydrated, helping cellulite to look less obvious.
• Finally, if you know your self-discipline can waiver from time to time, keep a food diary to monitor your actions.

Now simply follow our simple food planner, designed to get your body in tip-top shape for the summer season.

One Week Healthy Food Diary

Day 1

Breakfast: Porridge made with semi-skimmed milk
Lunch: Chicken salad in a wholemeal tortilla wrap
Dinner: Chicken tikka kebabs with green salad and natural yoghurt

Day 2

Breakfast: One boiled egg and soldiers, using one slice wholemeal toast
Lunch: Fresh or tinned tuna and egg salad
Dinner: Stir-fry prawns and green pepper with 60g boiled Basmati rice

Day 3

Breakfast: Shredded Wheat with semi-skimmed milk
Lunch: Cheese and mushroom omelette with green salad
Dinner: Sirloin steak with roasted veg (eg. peppers, onions, tomatoes, courgettes)

Day 4

Breakfast: Cooked fresh or tinned tomatoes on wholemeal toast
Lunch: Crudités, low-fat houmous dip and one warmed wholemeal pitta bread cut into strips
Dinner: Homemade chicken curry with 60g boiled Basmati rice

Day 5

Breakfast: Fruit smoothie (blend your favourite fruit)
Lunch: Bowl of soup with a small wholemeal roll
Dinner: Salmon fillet wrapped in foil with baby tomatoes and parsley, and bake for 30 mins. Serve with vegetables of your choice.

Day 6

Breakfast: Fresh fruit served with natural yoghurt
Lunch: Wholemeal sandwich with flaked tinned salmon, low-fat mayo, lettuce and sliced cucumber
Dinner: Roasted chicken piece, sprinkled with olive oil & herbs, served with broccoli

Day 7

Breakfast: Scrambled eggs on wholemeal toast
Lunch: Waldorf salad – made with apple, celery, walnuts and a green salad
Dinner: Lamb steak with green beans and a medium jacket potato

This article first appeared in Women’s Fitness

So, you know that what you eat can transform your health for the better, but how do you get started? We’ve put together a seven-day diet to change your relationship with food and put you firmly on the smart eating path.

Our diet is designed to wean you off the bad stuff and fill you with nutritious, delicious fare instead. You can expect increased vitality and better concentration. You may shed a couple of pounds and a flatter tum is almost guaranteed. And you won’t go hungry as every day you’ll eat three meals and two snacks. Although the diet only lasts one week, you can easily follow the plan for up to a month, which could mean losing up to 8lb!

The menu is designed with both taste and health in mind, and you’ll notice meals all contain fat, carbs and protein. We’ve included more carb-rich meals during the day to keep your energy levels up. In the evening, meals are based around protein and vegetables to supercharge weight loss. 

Day 1

Breakfast: Oaty breakfast delight

Crush two oatcakes in 150g Greek yoghurt and top with 1tbsp mixed seeds and a handful of blueberries and raspberries.

Morning Snack: 2 plums and 2tbsp almonds

Lunch: Sweet potato pancakes

Grate 1 sweet potato and combine with 2tbsp peas and 1 finely chopped onion. Shape into patties and dip in 1 beaten egg and coat in ground flaxseed. Pan-fry and serve with salad.

Afternoon Snack: Unlimited carrot crudites with 2tbsp guacamole

Dinner: Chicken with stir-fried veggies

1 grilled chicken breast topped with 2tbsp soy sauce. Serve with mixed stir-fried vegetables of your choice.

Day 2

Breakfast: Chia smoothie

Blend 250ml coconut milk with 1tbsp ground chia seeds, 1 banana, 5 strawberries and a pinch of cinnamon.

Morning Snack: Unlimited cucumber sticks with 2tbsp Greek yoghurt.

Lunch: Detox-in-a-day soup

Cook 50g broccoli, 100g kale, 100g butter beans in 300ml water. Add 1 crushed garlic clove, a pinch of cinnamon and ginger, and blend until smooth (add more water if needed). Serve with a small seeded roll.

Afternoon Snack: 2 oatcakes with 2tbsp houmous

Dinner: Salmon with Italian-style vegetables

Roast 1 yellow pepper, 4 cherry tomatoes and 3 slices aubergine and serve with 1 grilled salmon fillet.

Day 3

Breakfast: Coconut and blueberry pudding

Combine 2tbsp ground flaxseeds with 100ml coconut milk, (or enough to make a thick consistency) with 2tbsp (heaped) of mixed berries, and gently crush. Place in the fridge overnight. Top with 1tsp mixed seeds and serve.

Morning Snack:  2 clementines and 2tbsp almonds

Lunch: Veggie burger and salad

Grind together 200g tinned chickpeas, 1 onion, 1 garlic clove, 1 chilli and 1tsp cumin. Shape into patties and pan-fry until golden. Serve with a side salad.

Afternoon Snack: Cup of miso soup

Dinner: Yoghurt-spiced turkey breast with greens

Marinate 1 turkey breast in 100g Greek yoghurt, ½tsp cumin and ½tsp paprika. Grill and serve with unlimited steamed mange tout, peas and spinach.

Day 4

Breakfast: Eggy bread

Chop 1 onion and 1 chilli and place in a bowl with two eggs, beaten. Dip two slices of wholemeal bread in the mixture and pan-fry until golden. Serve with unlimited steamed spinach.

Morning Snack: Unlimited celery sticks with 2tbsp Greek yoghurt

Lunch: Stuffed sweet potato

Bake 1 sweet potato. Scoop out the middle and mix with 100g tinned cannellini beans, 2 chopped cherry tomatoes and 1 chopped spring onion. Put back into the sweet potato skins and serve with unlimited steamed kale.

Afternoon Snack: Cheesy tomato

Cut one large tomato in two and grill. Top with 20g feta and place back in the oven until the cheese has melted.

Dinner: Prawn stir-fry

Cook 100g prawns with 150g stir-fry vegetables. Add 1tsp soy sauce, juice of 1 lime and top with 1tsp toasted mixed seeds. Serve with 1 sliced courgette.

Day 5

Breakfast: Ginger and pear spiced porridge

Chop 1 pear and add to 50g oats cooked in 100ml semi-skimmed milk. Add a pinch of ground ginger and ground cinnamon.

Morning Snack: 1 banana topped with 1tbsp almond butter.

Lunch: Dice 1 spring onion and 3 cherry tomatoes. Mash 2 small avocados and combine. Spoon the mixture into a wholemeal pita bread and serve with a side salad.

Afternoon Snack: 2 rice cakes topped with 2tbsp cottage cheese and black pepper.

Dinner: Chilli con carne

Dice 1 onion and 1 garlic clove. Pan-fry with 150g chopped tomatoes and 100g lean beef mince. Add ½tsp chilli powder, 1tsp cumin and 50g red kidney beans. Finely chop 150g cauliflower and lightly steam. Serve the chilli con carne on top of the steamed cauliflower.

Day 6

Breakfast: Overnight chia oats

Combine 3tbsp of oats with 2tsp chia seeds and soak in 4tbsp semi-skimmed milk and 2tbsp Greek yoghurt overnight. In the morning add half a sliced banana, a handful of mixed berries and 1tsp almond butter.

Morning Snack: Protein smoothie

Blend 250ml almond milk with 1 scoop of protein powder, 1 banana and 3 strawberries.

Lunch: Turkey wrap

Mix 50g yoghurt with unlimited grated cucumber. Spoon on to a wholemeal wrap and add three slices of turkey and fold. Serve with a side salad.

Afternoon Snack: 2 clementines and 2tbsp cashew nuts.

Dinner: Roast cod fillet

Roast 1 cod fillet with lemon and parsley. Serve with unlimited steamed broccoli, cauliflower and kale.

Day 7

Breakfast: Toast with almond butter

2 slices toasted seeded bread topped with 2tbsp almond butter.

Morning Snack: 1 pear and 2tbsp almonds.

Lunch: Baked sweet potato with cottage cheese

Top 1 baked sweet potato with 2tbsp cottage cheese and unlimited grated cucumber. Serve with unlimited steamed broccoli and spinach.

Afternoon Snack: 1 pot Greek yoghurt topped with half a grated apple.

Dinner: Superfood omelette

Sauté a handful of spinach, 2tbsp peas and 3 mushrooms in a frying pan. Beat 2 eggs and cook with the other ingredients, omelette-style. Serve with a side salad.

This article first appeared in Women’s Fitness

Looking after a little one is rewarding yet exhausting, so it's important to take it easy when it comes to fitness. Although it's tempting to revert back to your pre-baby workout straight after giving birth, it's important you give your body adequate time to recover from labour – this is usually around six weeks after giving birth. The recovery process is vital, to ensure that the uterus has retracted back into the pelvis, bleeding has ceased and stitches have healed. It is important to listen to your body during this time and ease back into exercise gently. Remember that the body has been through many complex and amazing changes over the past nine months – so take it easy on yourself!

When you feel up to it, start with some very gentle exercise, including some pelvic floor exercises and short walks with your new baby. After your six-week check-up, if your doctor agrees, move on to an agreed training plan.

Your diet is an important part of your post-pregnancy program. But don't be tempted to embark on a diet while breastfeeding. It's important to follow a sensible balanced diet which supplies your body with the nutrients it needs post-baby. Try these top tips and our handy eating plan to get your on track.

The Golden Rules

1. Balance your hormones with zinc (red meat, nuts and seeds, egg yolks and oats) and vitamin B6 (broccoli and bananas).
2. Detoxify your body from chemicals by not smoking, limiting alcohol and caffeine intake and eating organic.
3. Stay stress-free. Try meditating, a hot bath or yoga.
4. Maintain a healthy weight, keeping your BMI between 20-25.
5. Maintain your blood sugar balance with low Glycaemic Load (GL) foods. Avoid refined and sugary carbohydrates.
6. Aid digestion with fibrous foods such as fruit and vegetables, whole grains and beans.
7. Get lots of folic acid in your diet with green vegetables, beans and pulses.
8. Support your immune system with prebiotics like onions, garlic and rye and probiotics.
9. Eat a range of essential fats found in nuts and oily fish to reduce any inflammation

Try this healthy eating plan to whittle down your post-pregnancy bod.

Breakfast

• Omelette with a slice of wholegrain toast
• Berry smoothie made with natural yoghurt a handful of berries and 2 tablespoons of mixed nuts and seeds
• Porridge with unsweetened rice or coconut milk, 1 tablespoons of flaxseeds and half a teaspoon of cinnamon

Lunch

• Grilled chicken served with a big garden salad
• Baked sweet potato with cottage cheese, served with a generous helping of colourful vegetables and a knob of butter
• Lentil salad made with quinoa, tomatoes, spinach and a handful of your favourite herbs

Dinner

• Steamed wild salmon with sweet mashed potato on a bed of sautéed green leafy vegetables
• Beef stir-fry served with brown rice
• Tuscan bean soup made with cannellini beans, brown pasta, one tin of chopped tomatoes, onions, vegetable stock and seasoning

Snacks

• Small pot of natural yoghurt served with a sprinkling of pumpkin or sunflower seeds
• Two oatcakes with hummus
• Banana with a small handful of nuts
• Fruit salad topped with seeds

This article first appeared in Women’s Fitness

The 5:2 diet is one of the more well-known of the intermittent fasting diets. It asks you to restrict your food intake to 500 calories (600 for men) on two days a week. Not convinced 500 will stretch that far? You might be surprised. Take a look at the following three week meal plan and decide for yourself.

RECOMMENDED: The 5:2 Diet On Trial

Week 1

Fast Day One

Breakfast: A tangerine. Porridge (40g oats) and blueberries (145g).

Dinner: Chicken stir-fry (one chicken fillet, handful sugar snap peas, 100g cabbage, 2 carrots, ginger, coriander, garlic, soy sauce)

Fast Day Two

Breakfast: Yoghurt (small pot natural fat-free), blueberries (70g) and ham (40g)

Dinner: Feta Niçoise salad (1 egg, handful lettuce, handful green beans, 100g chopped cucumber, 90g feta cheese, 6 black olives)

Week 2

Fast Day Three

Breakfast: 1 boiled egg and half a grapefruit

Dinner: Veggie chili (1 large mushroom, half tin chopped tomatoes, half tin of kidney beans, garlic, half a chopped red chili) with brown rice (80g cooked)

Fast Day Four

Breakfast: Smoked salmon, a cracker and light cream cheese

Dinner: Thai prawn salad (handful of cooked prawns, grated cucumber and carrot, sesame seeds)

Week 3

Fast Day Five

Breakfast: Smoked salmon (50g) and 2 scrambled eggs

Dinner: Roasted vegetable salad (10 cherry tomatoes, ½ cougette, ½ aubergine, 1 red pepper). Two tangerines

Fast Day Six

Breakfast: Strawberry smoothie (1 banana 100g, pot fat-free natural yoghurt 150g, large handful strawberries 50g)

Dinner: Oven-baked fillet smoked haddock (200g), 1 poached egg, 100g steamed broccoli

More Low-Calorie Meals

If you're loving the 5:2 diet, keep reading to find out some of our favourite low-calorie meals from The Fast Diet Cookbook, by Mimi Spencer and Dr Sarah Schenker (£14.99, Short Books).

Low-Calorie Breakfasts

Soft boiled egg (1) with asparagus spears = 90 calories

Watermelon with a quartered fig and parma ham = 185 calories

Yoghurt, plums (2, quartered), flaked almonds (1tbsp) and 2 tsps agave nectar = 264 calories

Grilled portobello mushroom, cherry tomotoes, spinach and a paoched egg = 124 calories

Prawn omelette (2 eggs, 30g prawns, 1/2 courgette) = 207 calories

Low-Calorie Lunches

Ratatouille with rye bread toast = 173 calories

Beetroot soup with a spoon of creme fraiche = 116 calories

White crab and artichoke salad = 226 calories

Tuna Fagioli (tinned tuna, tinned beans, red onion, lemon juice, tomatoes, parsley) = 286 calories

Mushrooms stuffed with mozzarella, pecorino and spinach = 159 calories

Low-Calorie Dinners

Smoked haddock with wilted spinach and a poached egg = 211 calories

Salmon fillet with pesto and ribbon vegetables = 327 calories

Turkey burgers with tomato salsa and corn on the cob = 333 calories

Lean pork meatballs in tomato sauce with steamed kale = 264 calories

2 egg omelette with emmental cheese, tomato and rocket = 300 calories

This article first appeared in Women’s Fitness

The diet book The 8-Hour Diet, by author David Zinczenko and former Men’s Health editor-in-chief Peter Moore, is another spin on the fasting for weight loss. This diet restricts eating times to an eight hour period - 9am to 5pm or 11am to 7pm - in order to rev up metabolism by introducing fasting or “fat-burning” periods. Here’s an analysis from Coach’s sister title Health & Fitness.

The Positives

If you have to plan your meals to fit within the eight-hour time frame you become a more conscious eater. Mindless eating is a pitfall for many slimmers.

The idea that you can eat whatever you like during the time frame is appealing – if you tell yourself you can’t have a food, you want it even more, so being able to eat what you like may even help you stick to healthier foods.

If your last meal is at 5pm or 6pm, this diet will cut out any late-night snacking!

In order to fight hunger pangs outside your allotted eating hours, you can eat high-fibre and high-protein foods such as yoghurt, nuts and vegetables. These foods are also healthy and nutritious.

The Negatives

You are free to consume as many calories and whatever type of food you desire during the eight-hour period. This doesn't teach you about healthy eating, and could result in excessive calorie intake, which is detrimental to health and could cause weight gain.

Avoid taking a fasting diet to the extreme. All meals consumed should contain a wide range of foods to ensure you get a balance of macronutrients (carbs, protein, fat) and micronutrients (vitamins, minerals).

Eating within a restricted time frame, still instils the dieting mindset. If you think you're following a “diet”, you're less likely to want to follow the diet long-term.

This diet ignores the theory of calories in vs calories out. If you eat more calories than you burn off, regardless of when you eat them, you will put on weight.

This article first appeared in the magazine Health & Fitness

Every year info service US News gathers a panel of experts – including dietitians, academics and doctors – to rank and review the best diets in the world, and for the eighth year in a row the DASH Diet has come out on top.

This year, though, the Mediterranean diet also topped the rankings alongside the DASH diet. The diets’ scores are determined by a number of criteria, including how good the diet is for weight loss, how healthy it is in the long term and how easy it is to stick to.

Most of us are now familiar with the Mediterranean diet, which broadly involves eating more fish, vegetables, olive oil and wholegrains, and less dairy and red meat, but the DASH diet is not so well established in the collective consciousness. So what is it exactly?

The DASH diet is in fact similar to the Mediterranean diet in emphasising foods like fruit, veg, wholegrains, lean protein and low-fat dairy, and treating sweets and red meat as occasional treats rather than the norm. It was developed to help people combat high blood pressure but everyone can benefit from following its advice.

RECOMMENDED: The Grain Store’s Chilli Con Veggie Recipe

The National Heart, Lung, and Blood Institute (NHLBI) developed the DASH diet and has free guides (PDF) for those looking to follow the plan. To get started with the DASH diet, try swapping a couple of meaty meals a week for plant-based alternatives that feature nuts, seeds and legumes, and simply eating more veg in general.

While the DASH and Mediterranean diets both come recommended by the US News rankings, highly restrictive diets like the keto and Dukan both scored poorly, coming joint last of the 40 diets considered. While both got high grades for short-term weight loss, the expert panel deemed them an unwise long-term option because they are hard to maintain and potentially unhealthy due to cutting out or severely restricting entire food groups (mostly carbs), which can put you at risk of nutritional deficiencies.

You can see the full reports on each diet ranked, including other recommended options like the flexitarian and Weight Watchers diets (third and fourth overall), on the US News website.

 In This Series

• The Shift56 System
• How Union J’s Josh Cuthbert Stays In Shape
• The SHIFT56 System Workouts
• Flexible Eating: Eat Smarter For Life!
• Mindful Eating Explained
• Six Happy Habits To Adopt Today

Scientific researchers and nutrition experts have spent decades trying to understand the best ways to help people lose weight and then, crucially, keep it off. Two of The SHIFT56 System’s contributing editors, Brian St Pierre and Krista Scott-Dixon, work for Precision Nutrition, the world’s leading nutritional education company.

Precision Nutrition has worked with more than 100,000 people to help them to lose weight and improve their health and performance, so Precision Nutrition’s experts have a wealth of knowledge about what works and what doesn’t, and why people succeed or fail in their attempt to become leaner, fitter and healthier. So what’s Precision Nutrition’s secret? Consistency!

Consistency is everything

Consistency might not sound sexy, but in both research and real life it’s what ultimately helps people control their calorie intake and manage hunger comfortably.

By “comfortably” we mean causing the least amount of tension between your body composition goals (your health and fitness) and the lifestyle you desire (your happiness).

What never works is having two competing desires, like if you want to have a rock-hard six-pack but still want to drink four pints every night. Those two desires actively compete against one another, and that’s what creates frustration and unhappiness because you’re pursuing an impossible outcome.
Finding a nutrition plan that allows you to live your preferred lifestyle and achieve your health goals is critical to achieving long-lasting happiness. And we call that plan Flexible Eating.

Perfection is impossible

Our Flexible Eating plan means you don’t need to eat “perfectly” 100% of the time to succeed. In fact, most people do best in both the short term and the long term when eating well 80-90% of the time: 80% works for more modest goals, and 90% for achieving more challenging goals.

Remember, the “all or nothing” approach rarely gets you all – it usually gets you nothing!

The Flexible Eating approach removes the pressure of trying to be “perfect” all day, every day (which is impossible anyway!). And, crucially, it allows you to eat for pure and simple pleasure 10-20% of the time – that’s one of the best things about our eating plan.

There are no “bad foods”

Allowing yourself to eat for pleasure means foods are no longer categorised as either “good” or “bad”. This approach “moralises” foods and makes you think about certain foods in terms of guilt and regret instead of contentment and joy. That’s no way to live your life if you’re seeking greater health and happiness!

Instead of “good” or “bad” foods, think instead of foods falling on a spectrum of “eat more often” and “eat less often”. Minimally processed foods such as lean protein, vegetables, fruits, whole grains and healthy fats are foods to eat more often, while highly processed foods and drinks such as chips, crisps, biscuits, cakes, pizza, bacon, ice cream, chocolate, fizzy drinks and alcohol should be consumed less often.

Thinking about food in these terms makes it incredibly easy to choose “eat more often” foods, while also making those “eat less often” foods a more enjoyable and guilt-free experience when you do consume them. And who doesn’t want that?

Flexibility for life

One big advantage of Flexible Eating is that if you’re going to a wedding, party, work conference or other event where the food is likely to be in the “eat less often” category, it’s not a problem! Use it as an opportunity to enjoy, in reasonable amounts, some of those foods that are good for the soul. You’ll enjoy these foods guilt-free, have a fun and relaxing social experience – and still be moving towards your health and happiness goals!

Of course, if you don’t approach Flexible Eating with purpose and awareness, then it can become a slippery slope on which you find it easy to rationalise a greater inclusion of “eat less often” foods at the expense of “eat more often” foods. You need to be honest with yourself, and recognise that long-term consistency is what really matters. If you get this right, you can follow this approach and get great results – without ever having to “diet” again!

Go easy on yourself!

Before you dive straight in to eating for a healthier and happier life, it’s important to realise that your Flexible Eating approach needs to be based on your current life circumstances.

For instance, if you’ve recently had a child, or are spending more time looking after elderly or ill relatives, there’s a strong case for being a bit more relaxed about hitting that 80% consistency target and perhaps “dialling it down” for a while.

But maybe your kids have just started school or left home, or you’re newly single. This could be the time to “dial up” closer to 90% consistency than 80% to push yourself harder for even better results.
This concept of “dialling” up or down your consistency based on your current circumstances helps you stay on the right track for most of the time, and reminds you that you don’t have to completely throw in the towel when life suddenly goes crazy! All you have to do is dial it down until you have the time and energy to dial it up again.

The SHIFT56 System – your complete eight-week guide to living a leaner, healthier and happier life – is available now exclusively at amazon.co.uk.

 In This Series

• Paleo Diet Explained
• Gourmet Paleo Diet Recipes For The Caveman Connoisseur
• 7-Day Paleo Diet Meal Plan
• 5 Key Paleo Principles
• Does the Paleo diet work?

Eating smarter will help you hit your health and fitness goals faster – but which diet is the ideal one for you? Coach’s sister title Men’s Fitness assesses the evidence and asks the experts so you can make the right nutritional decisions.

The Theory

Paleo is short for Paleolithic – the period of human history from which this diet plan borrows its ideas. It’s a way of eating based on only consuming foods that would have been available to our caveman-era ancestors, based on the idea that our modern diet – full of trans fats, refined carbs and easy-access sugar – is to blame for everything from cancer and Alzheimer’s to depression and infertility.

Fruits, vegetables, meat, nuts and seeds are all on the menu, while dairy, sugar and starch are off. The most argued-over omission? Grains and legumes, which many Paleo advocates say contain “anti-nutrients” that can block the absorption of minerals and vitamins, as well as causing digestive issues.

The Evidence

Reasonable. Several studies comparing Paleo with a typical American diet have linked it to increased insulin sensitivity and improved lipid (body fat) profiles – and a 2016 paper linked the diet to reduced inflammation, something often thought to be associated with cancer. Then again, almost anything’s better than a typical American diet.

The Good

Getting more protein, veg and healthy fats is no bad thing, and cutting out sugar’s unlikely to do any damage. For many who lead sedentary lifestyles, the reduced carbohydrate consumption is also likely to aid weight loss pursuits. Tackle Paleo properly by eating grass-fed, free-range meat, and you’ll benefit from its improved hormone profile and omega 3:6 ratio. Oh, and it wouldn’t hurt to eat some vitamin-packed offal occasionally.

The Bad

Paleo fans are largely backing away from the “our slow-evolving bodies haven’t adapted to agriculture” argument that helped launch the movement, because it probably isn’t true: there’s decent evidence that different populations have evolved to eat the foodstuffs cultivated over the past few thousand years.

Similarly, the Paleo-approved foods available in your local supermarket don’t bear much relation to what a caveman ate – everything from asparagus to yams has been selectively bred for size and taste, sometimes at the expense of nutritional value. And not all Paleo dieters make a distinction between processed and unprocessed meat – not ideal, since the WHO has linked processed stuff like bacon and sausages with a slightly increased cancer risk.

You also have to remember that the Paleolithic humans had an average life expectancy in the mid-30s. Food was certainly no medicine in this case.

The Expert Verdict

“What I like about the Paleo diet is that, at its core, it advocates cooking from scratch and shuns overprocessed foods,” says nutritionist Yolanda Hinchliffe. “It also promotes local and seasonal foods and sustainably raised proteins. I think it’s a good basis for a diet – but watch out, because it can become too restrictive. And eating to a guideline rather than listening to your body’s needs isn’t the best way.”

Tim Hart, nutritionist and elite PT at Third Space Canary Wharf, agrees that – despite the caveats – Paleo offers extensive benefits.

“The principles of the Paleo Diet are sound,” Hart says. “It makes a lot of sense to include in your diet fresh cuts of meat, heaps of veg and healthy sources of fat. These foods are rich in micronutrients (vitamins and minerals) which can fend off disease, fight inflammation and aid recovery from exercise.

“Paleo has been wrongly grouped with fad diets that exist more for a marketing purpose, but the foundations of eating Paleo will help you form the basis of a sustainable nutrition plan."

Hart also thinks that we tend to look at the idea of processed food too simplistically.

"Of course, foods such as whey protein, nut butters and olive oil are processed, but we need to consider what's meant by ‘processed’ in this context. All forms of cooking and preparing food involve processing. The key is in the extent of processing – there's a difference between cooking from fresh and eating out of a packet."

Whether you want to build more lean muscle mass or strip away unwanted body fat, you need to eat protein– it’ll keep you feeling full, help your body add muscle quickly and free up fat stores for fuel. Here are five ways to increase your daily intake so you can make big changes to your body – fast

1. Eat bigger breakfasts

Ending your overnight fast with a high-protein breakfast will start your day as you mean to go on and help you hit your daily protein target. Aim for around 35g of protein for breakfast (three eggs and two rashers of lean bacon) because research from the University of Missouri found this improves appetite control and reduces snacking.

2. Start snacking smarter

It goes without saying that your midday meal should be high in lean, good-quality protein: a salad piled high with chicken, tuna or beef – so it’s what you eat between meals that will make or break you hitting your daily protein target. A Greek yogurt and a handful of seeds or nuts will provide muscle-building protein and hunger-quelling fats, as well as keeping blood sugar levels stable, which is crucial for fat-burning success.

RECOMMENDED: High-Protein Snacks

3. Post-workout power up

To help your muscles recover faster from a tough session you should drink a protein shake with high-quality whey protein powder within an hour of finishing your session. Most serving suggestions are around 30g, but if you struggle to add muscle, renowned strength coach Charles Poliquin suggests drinking a 30g whey protein shake once you’re done, then another 30-60 minutes later to double your intake.

4. Super suppers

Your evening meal, like lunch, should be high in fresh vegetables and low in simple carbs: roasted veg and salad trump rice, pasta and potatoes every time. But this is your chance to give your body more of what it needs to help it change shape, so the key is to eat a large serving of fresh meat or fish. A steak, salmon or chicken breast should take up half your plate.

5. Pre-bed protein

If you’re still short of your daily protein target and it’s almost bedtime, then you should consider having one last late-night snack to sneak in a few more grams of protein. Foods high in casein, a type of slow-release protein that will be slowly drip-fed into your muscles as you sleep, are ideal. That means dairy products like yogurt or milk, or you could have a shake with casein protein powder to ensure you hit your daily protein quota.

The secret to getting the lean, defined look of a fitness model: whittling your body fat down. Under 12% is the threshold, although you can try to go as low as 6% depending on how much you want your abs to pop.

To do that, you’ll need to cut about 500 calories a day and adopt a high-intensity resistance-training programme to add muscle and shred fat. This will see you lose about up to a kilo a week.

Use this three-day sample eating plan to ensure that the weight coming off is actual body fat – not water weight – then use the same principles to create your own long-term plan.

Day 1

Workout

Drink 500ml water

Breakfast

2 slices sprouted-grain bread topped with 1tbsp natural almond butter
1 fresh banana (10cm long)
250ml skimmed milk

Morning snack

Handful of trail mix made with raw almonds, walnuts, pistachios, raisins
350g fresh pineapple
Protein shake made with 20g protein powder

Lunch

100g salmon fillet, pan-seared then baked and topped with 1tbsp barbecue sauce
200g mashed sweet potatoes topped with 2tbsp raisins
100g brussels sprouts, roasted

To make

1. Preheat the oven to 175°C/gas mark 4.
2. Spray a nonstick pan with cooking spray and place over a medium-high heat. Season the salmon with a pinch of salt and pepper, and add to the pan. Cook skin-side down for three to four minutes.
3. Flip the salmon and cook for one minute, then flip back.
4. Spread the sauce on top of the salmon, then place in the oven. Cook until it’s done the way you like it.

Afternoon snack

20 wholegrain crackers topped with 40g cheese
Handful of strawberries and/or grapes

Dinner

100g grilled marinated chicken breast
130g tabbouleh (bulgur wheat mixed with garlic, parsley and vegetables)
Salad made with tomato, cucumber and onion

To make

1. Marinate the chicken breast in 100ml any vinaigrette dressing for at least two and up to 24 hours
2. Place on the grill and cook until chicken reaches 75°C.
3. Take off the heat and allow to rest for five minutes, then slice and serve with the tabbouleh and salad.

Day 2

Workout

Drink 500ml water

Breakfast

225g low-fat cottage cheese with 100g mixed berries
30g low-sugar, low-fat granola
5 walnuts

Mid-morning snack

170g quinoa with ¼ avocado, 2 boiled eggs and 1tbsp fresh salsa

Lunch

Burger bowl

• 450g chicken mince
• ½ an onion, diced
• 1 garlic clove, chopped
• ½ a red or green pepper, chopped
• Herbs and spices
• 2tbsp olive oil
• Bunch of cavolo nero
• 200g farro

To make

1. Add 1tbsp of the olive oil to a frying pan and place over a medium heat. Add the onion and pepper, and sauté until the onions are translucent. Add the garlic and cook for about 30 seconds.
2. Add the chicken mince and cook until thoroughly browned. Toss in your favourite herbs and seasonings to taste.
3. In a separate pan, add the remaining 1tbsp olive oil and cavolo nero. Season with salt and pepper, then put a lid on to create steam so the cabbage cooks.
4. Cook the farro according to directions.
5. Place the farro at the bottom of a bowl. Add the cavolo nero and top with the chicken mixture. 

Snack

Chocolate and peanut butter protein shake made with 20g protein powder, 1tsp cocoa powder and 1tbsp peanut butter

Dinner

100g baked trout
340g new potatoes roasted with salt, pepper, fresh rosemary
125g asparagus, roasted

To make

1. Preheat the oven to 175°C/gas mark 4.
2. Place the trout on a baking sheet with cooking spray. Add salt, pepper and any fresh herbs and spices you like.
3. Bake until the trout is cooked all the way through, about 20-25 minutes.

Day 3

Workout

Drink 500ml water

Breakfast

1 whole egg and 2 egg whites, scrambled or hard-boiled with ½ an avocado
Portion of muesli (recipe below) topped with 50g blueberries

• 180g rolled oats
• 110g chopped almonds
• 150g ground flaxseeds
• 130g raw pumpkin seeds
• 125g chopped walnuts
• 150g golden raisins
• 35g dried unsweetened coconut flakes
• 70g sunflower seeds
• 95g chopped dried apricots
• 1tbsp ground cinnamon
• 1tsp vanilla extract
• Pinch of nutmeg
• Pinch of sea salt

To make

1. In a large mixing bowl, combine all ingredients and stir.
2. Store in an airtight container at room temperature.

To serve

Measure out a 185ml portion and add 125ml low-fat or nut milk. Soak for about an hour in the fridge or microwave for two minutes.

Nutrition (per serving): 330 calories, 12g protein, 15g fat, 36g carbs

Mid-morning snack

60g black beans with 2tbsp salsa, 2tbsp grated cheddar and 30g brown rice

Lunch

Turkey sandwich made with 85g turkey breast, 2 slices of sprouted-grain bread, ¼ avocado and fresh rocket
1 medium apple

Snack

100g tuna packed in water
225g fresh spinach
60g wild rice

Dinner

Salad made with 150-200g greens and fresh vegetable and 2tbsp vinaigrette
Bison burger

Bison burger ingredients

• 450g bison or beef mince
• 1 small onion, chopped
• 3 garlic cloves, chopped
• Salt and pepper, to taste
• 1tbsp Worcestershire sauce
• Sliced cheese (1 slice per burger)

To make

1. Mix the mince, onion, garlic, salt, pepper and Worcestershire sauce in a bowl.
2. Form six patties (you can freeze any you don’t want immediately). Grill or fry until cooked to medium-rare to medium (pink to slightly pink in the middle).
3. Add a slice of cheese to each burger, assemble on wholegrain buns and serve with the salad.

This article first appeared in the US edition of Men’s Fitness

In case you’ve already mentally filed this interview with Dr Aseem Malhotra, cardiologist and co-author of The Pioppi Diet, under “too long; didn’t read”, let us answer the headline for you. It’s because you don’t live in a somewhat poor Italian village, have to walk everywhere, don’t have access to junk food and sometimes don’t have enough to eat. If you do live in those conditions, there’s nothing wrong with eating pasta in the traditional Italian way, as a starter, Malhotra told us.

That’s just one of the ways the Pioppi Diet can be a bit confusing, just ask the Amazon reviewer who was disappointed not to get an Italian recipe book. So while we’ve already summarised the Pioppi Diet for you, and asked a dietitian to comment, we spoke to Malhotra to let him make his pitch.

In our conversation, Malhotra emphasised he’s very interested in public policy that addresses the obesity epidemic and its impact on rates of heart disease and type 2 diabetes, and slammed the junk food industry a number of times. He even said, “I’d rather this book sell 10,000 copies and have a big impact on changing policy than selling a million copies and that not happen.”

But we’re assuming you’re not in a position to enact a sugar ban, so we’ve edited and condensed our interview to focus on what the plan asks you to do and why.

What is the book trying to achieve?

The book tries to bust myths and ties it together with modern medical, independent science that tells us where the focus should be when beating heart disease, type 2 diabetes, obesity and other chronic diseases.

One of the root causes driving this epidemic has been misguided dietary advice. There has been an obsession with cholesterol and the side effect has been that we’ve increased consumption of sugar and refined carbohydrates.

There’s also been a lot of misinformation around exercise. For a long time people thought, myself included, that a lack of exercise was a big factor to blame for obesity, when in fact the reality is exercise does very little when it comes to weight. Of course it’s very good for health, but when it comes to weight almost all of it is being driven by poor diet and consuming the wrong type of calories.

Is the Pioppi Diet relevant to everyone or is it only relevant to people who are obese, or at higher risk of heart disease?

It’s relevant to everyone. Up to 40% of people who have a so-called normal body mass index will suffer from lifestyle-related diseases.

People who are overweight and obese will improve their health markers and are likely to lose weight as a side effect, but the focus of the Pioppi Diet is more about health.

What are the main elements of the Pioppi Diet?

We identify the types of foods that people are consuming that, certainly in excess, are going to cause harm in the long term. The obvious one is junk food, but specifically refined carbohydrates and sugar, which has the biggest impact on glucose and insulin responses in the body. Over time, if you’re eating foods that are going to spike your glucose to high levels then you are going to increase the risk of developing insulin resistance, which drives many of these chronic diseases – it’s the number one risk factor for heart attack, it’s responsible for about 50% of people with high blood pressure and certainly it’s a precursor of type 2 diabetes. It’s also independently associated with many cancers as well and probably also linked to dementia.

So it’s about eating less of those foods. The plan emphasises where the best evidence is from clinical trials in terms of the types of food that are going to be beneficial for your health. So that means lots of vegetables – preferably non-starchy, fibrous vegetables – extra virgin olive oil, handfuls of nuts and oily fish.

I think we also need to avoid snacking, because it’s something we’ve produced in the modern era. Really it’s just a ploy by the food industry, understandably, to sell more food.

The other elements are walking briskly for at least 30 minutes a day and not sitting down for long periods of time. It’s probably much better to make sure you’re walking throughout the day, moving around and not sitting down, than driving to the gym, doing a 5K run for 30 minutes and then sitting down in an office for the rest of the day.

RECOMMENDED: The Benefits Of Walking

Stress is important too. It’s very hard to objectively measure stress but we as individuals all know when we’re stressed and that ties in to getting enough sleep – aim for at least seven hours of sleep a night – and how we interact with each other. Spending time with friends and family rather than spending lots of time on social media, for example. We know that if you have a good sense of community and good relationships, that mitigates a lot of the external life stressors that we experience.

If people do these things the impact on health is very quick. The reason we’ve got a 21-day plan is that those health markers improve [in that timeframe] but you’re also on the road to better health in the medium to long term.

I couldn’t help find it slightly ironic that a diet plan named after an Italian village suggests restricting pasta because it’s a refined carb. Why is that?

Traditional Italian diets never had pasta as a main course, they eat pasta in small amounts as a starter, and they had two to three meals a day.

The amount of refined carbohydrates compared with the modern Western diet was much less and there was very little added sugar – dessert was eaten once a week on a Sunday. When you haven’t got insulin resistance, I don’t think there’s a big issue of people eating small amounts of those refined carbs as long as they’re getting all the other good stuff in.

In the book we talk about the secrets of this village but we tie this in with modern scientific evidence when it comes to type 2 diabetes and all these other chronic diseases.

So for the 21-day plan we want people to completely restrict refined carbs and added sugar, just to see how they respond. You can tell people to eat less, but you can’t tell people to stop feeling hungry. But refined carbs and sugar are types of foods that don’t satiate you because they’re of poor nutritional value and the way that they affect insulin also has an impact on hormones that control appetite as well.

RECOMMENDED: The Low-Carb Diet On Trial

Many people find that once they’ve broken the so-called sugar and refined carb addiction cycle they can get by on two or three meals a day and not have this crash mid-afternoon after having a refined-carb-heavy lunch.

After 21 days ask yourself how you feel. Perhaps you’ll start to see those sort of foods more as the occasional treat rather than something you need to have and consume on a daily basis.

Within the plan you recommend fasting days. Why?

That’s something we recommend people do in the 21-day plan once a week. There is some good evidence emerging that fasting is a very powerful tool for reducing insulin resistance. We do it in a way where you never go to bed hungry. You eat a normal evening meal one day, then don’t eat anything that has calories until the following evening, so there’s a 24-hour break.

Do you recommend that people continue to do that after the 21-day plan?

Well I think there is a bit of a nuance here. If people can sustain and do it once a week, then great. If not, then as long as they’re doing the other stuff, they’re still going to have a big impact on their health.

It’s been over two years since the 5:2 diet first hit bookshelves, kick-starting an intermittent fasting fad that’s swept the mainstream media and attracted a host of A-list devotees, from Beyoncé to Benedict Cumberbatch. But does it actually work? How hard is it to stick to? And most importantly, can it help you lose weight?

The Theory

The most popular form of fasting diet. On two days a week you eat 600 calories; on the other five you have your normal food intake. The principle is that it’s easier to burn fat because your body is in a post-absorptive state where your insulin levels are low. There’s also some evidence that, by mimicking a “starvation” state, fasting can provide the same protective effects against dementia and cancer as extreme calorie restriction, without the unpleasantness.

The Good

As diets go, the 5:2 plan is very simple to understand and no specific food groups are demonised.

“Some people find that sticking to a calorie controlled diet for just two days a week is a lot easier than following it for a whole week,” says dietitian Chloe Miles of the British Dietetic Association.

There have also been some promising results from studies on intermittent fasting.

“A few studies have found that it achieves a similar amount of weight loss to a standard calorie-controlled diet,” says Miles. “And some studies have suggested that the 5:2 diet may improve insulin sensitivity and reduce the risk of obesity-related cancers, such as breast cancer.”

The Bad

The lack of guidance on what constitutes a healthy diet can torpedo weight-loss efforts.

“Some people interpret the diet to mean that they can eat as much as they like on non-fast days,” says Miles. “This is not going to result in weight loss and is not a healthy approach to eating.”

Meanwhile, fasting is not a pleasant experience. “On fast days people may be irritable, feel dizzy and find it difficult to concentrate,” says Miles.

While there are some studies that support the 5:2 diet, the evidence is not conclusive.

“The studies that have looked at the 5:2 diet are limited and we do not know the effects of following this diet in the long term,” says Miles. “Many of the studies only include a small number of participants or are animal studies.”

The Expert Verdict

If you plan your diet carefully, intermittent fasting might well help you lose weight, as will any calorie-restricting plan. But the 5:2 diet is not something that Miles would recommend.

“For some people it may work and they may be able to follow it in a healthy, balanced way. For other people it may exacerbate disordered eating and lead to an obsession with dieting and food.

“Due to the limited evidence base at present, I don’t think it should be recommended as the first approach to losing weight.”

The Experience

To find out what the 5:2 diet is really like, we asked one writer to try it for 28 days, and compared it to four other writers trying different four-week diets. Click the link below to find out how they got on.

RECOMMENDED: The Best Four-Week Diet Plan

The Mediterranean diet is well established in popular consciousness as a healthy one, and there’s no shortage of research to back it up. Two of the five “Blue zones” (areas of the world that have higher than average life expectancy) are in the Mediterranean region—in Sardinia, Italy, and Icaria, Greece—while many studies have highlighted the advantages of the diet.

To learn more about the diet and its benefits, we spoke to Sasha Watkins, dietitian and chief science officer at Field Doctor, which is one of the best healthy meal prep services that we’ve tested, to get her expert perspective on this well-established approach to healthy eating.

It’s not pasta and pizza?

No, it’s not. Of course, countries where this diet originated have changed too, and people there now consume more processed foods, which include pizza and refined pastas. So this diet harks back to before that with dishes that, while higher in carbohydrates than a lot of people think, are based around wholegrains and a lot of home cooking. There’s substantial evidence of health benefits around using the sofrito way of cooking as a base—where you’re cooking garlic and tomatoes and onions in extra virgin olive oil, which releases these wonderful polyphenols. 

Do you have to follow a certain lifestyle as well as the diet?

Definitely. It’s not just about the food, it’s a way of life. It’s often about enjoying these meals together; companionship, everybody is sitting around a table together, eating slowly, and enjoying themselves.

The other thing is consistency. You can’t just eat a Mediterranean diet and then have lots of fried foods and processed foods too. You can’t out-eat a bad diet by just having some Mediterranean foods. One piece of research weighted people’s diet by how much of it was a western-style diet—highly processed and full of fried foods, for example—versus the Mediterranean diet, and the more Mediterranean your diet was, the better the cognitive outcomes.

How many portions of fruit and veg are eaten a day?

[In the UK] we always think of five a day but, actually, in some of the more traditional Mediterranean diets they may be having as many as nine. You’re aiming to get six portions of veg a day, three portions of fruit a day.

Is the fish in the diet oily fish?

There’s plenty of evidence about healthy fats, such as omega-3, that we know come from oily fish, and those who eat a Mediterranean diet consume oily fish such as sardines and anchovies. But all fish is good.

Is red wine crucial to the diet or would going teetotal be healthier?

There’s debate around this issue. The advice is that red wine should be consumed in moderation, which for women is a small glass a day. I think it’s possible many of us have lost track of what a small glass looks like! The benefits from the red wine are when drinking it with your meal, when it helps release antioxidants or polyphenols, as well as some of the goodness that exists within the wine itself.

Yet, there is evidence that shows alcohol, particularly consuming too much of it, is negative for your health. It’s a balancing act: red wine in moderation has been shown to be helpful, but being teetotal has also been shown to be helpful.

Eating smarter will help you hit your health and fitness goals faster – but which diet is the ideal one for you? Coach’s sister title Men’s Fitness assesses the evidence and asks the experts so you can make the right nutritional decisions

The Theory

Simply cutting out milk-based animal products, including cheese, butter, cream and yogurt. The rationale behind it is that a significant percentage of the population are intolerant to lactose – a form of sugar that makes up the majority of the carbohydrates in dairy foods – and this can cause everything from digestive problems to acne.

There’s also the ethical side: most dairy cows are forced to be impregnated every year to maintain milk yields, and they’re often confined to cramped stalls and slaughtered before the age of five. Even if you aren’t a card-carrying PETA member, it’s worth being concerned about the effect an unhealthy environment and a cocktail of antibiotics might have on your morning cuppa.

The Evidence

If you’re un-moo-ved (sorry) by ethical arguments, then it’s worth experimenting to see whether you’re genuinely lactose intolerant. Though it can affect up to 90% of the population in some countries, it’s much less prevalent in northern Europe where an ability to digest milk was a distinct evolutionary advantage. To find out, try a stripped-down version of the “elimination” diet: cut out dairy for 30 days, then slowly reintroduce different foods and see if you feel sluggish/bloated/worse.

The Good

It’s never been easier to do: almond, rice and coconut milk are all viable alternatives, and now widely available. It’s also worth noting – if you love cheese and you’re not in it to make the cows happy – that harder cheeses like parmesan and aged gouda, naturally eliminate a lot of lactose during the manufacturing process.

The Bad

Soy, often touted as the protein-rich vegan alternative to dairy, is contentious because it contains phytoestrogens that can interfere with hormone production. Though it’s fine in small quantities, “regularly exceeding three servings a day may not be a good idea,” says Ryan Andrews of Precision Nutrition.

Also, avoiding yogurt, cheese and cornershop-fave kefir can deprive you of bacteria that improves gut health – you’ll need to get it elsewhere, which means upping your intake of fermented foods. Hope you like sauerkraut.

Eat More Of These

There are many direct replacements for common dairy foods widely available nowadays. The variety of milks alone is staggering – nut, soya, rice and coconut milks are all easy to find. You can also find vegan yogurt, cheese and spreads, and even ice cream. If you are going to go dairy-free, though, you need to ensure you get enough calcium in your diet. Green leafy vegetables such as kale and broccoli, canned fish, nuts, seeds, dried fruit and pulses all contain good amounts of calcium, and there are foods fortified with the stuff available too.

Avoid These

Well, dairy foods. How strict you are is up to you. If you are worried about lactose intolerance related to specific products then you might only eliminate those when you identify the ones causing issues, or you can go the whole hog and strip dairy from your diet completely.

The Expert Verdict

Unless you have an intolerance, there’s not likely to be any real benefit to going dairy-free, says dietitian Chloe Miles of the British Dietetic Association. “Some people have to be dairy-free due to allergies or intolerances, but there is no evidence that cutting out this food group would aid weight loss. Dairy is a great source of calcium which is important for healthy bones. You can get enough calcium on a dairy-free diet, but it requires careful planning.”

Eating smarter will help you hit your health and fitness goals faster – but which diet is the ideal one for you? Coach’s sister title Men’s Fitness assesses the evidence and asks the experts so you can make the right nutritional decisions

The Theory

For most people, “sugar-free” means the refined kind – found in bread, pasta and cereal, as well as little paper packets in Costa. True devotees try to ditch even fructose – the sugar found in fruit – but we’re not considering that right now. With the WHO and NHS slashing recommendations every couple of years, the white stuff’s never been more demonised, and for (reasonably) good reasons: the dopamine rush when you eat it makes it addictive, and insulin spikes mean it encourages your body to store calories as fat.

The Evidence

There’s a sugar mountain of evidence that too much is bad. Most recently, a rat study published in Frontiers In Molecular Neuroscience suggests that it could be “as damaging to the brain as extreme stress or abuse”. Another 2015 study (this one on mice) links combined sugar-and-fat intake to cognitive decline, suggesting that it might affect the body’s production of serotonin, a so-called “happy hormone”. There’s hardly been a worse time to be a sugar magnate.

The Good

Cutting back on sugar’s likely to have very positive effects for most people. It’s nutritionally empty, so by replacing it in your diet with more nutrient-dense foods, you’re almost certain to see a favourable impact on health. Get past the early cravings and you’ll probably notice better appetite management. Beware of sweeteners, though: there’s some evidence that they can spike insulin and mess with your body’s fullness sensors.

The Bad

Ditching it entirely could have unforeseen side effects. A 2015 study from Georgia State University, for instance, found links between eating sweet foods and episodic memory-formation, suggesting that it could help you control your eating behaviour.

Eat More Of These

You can cut some sugar out of your diet by replacing it with artificial sweeteners, although the smarter bet is simply to steer clear from as much added sugar as possible and satisfy your cravings with naturally sweet foods like fruit.

Avoid These

Cutting down on sugary treats and fizzy drinks is the first step. Then you need to look out for foods that sneak high amounts of sugar in, like ready-made sauces and condiments. It’s also important to note that you can’t just opt for honey or maple syrup instead of sugar to be healthy. Sugar by any other name is just as sweet… and unhealthy.

The Expert Verdict

No-one is going to argue with the idea that a eating a little less sugar is a good thing, but dietitian Chloe Miles of the British Dietetic Association has some reservations about signing up for a sugar-free diet.

“Sugar is present in many different forms in a wide variety of foods so it is almost impossible to be completely sugar-free, and foods such as fruit that contain sugar are very good for us. Also, a lot of the so-called sugar-free diets include agave, maple syrup or other forms or sugar which are no better for us than standard granulated sugar. It is, however, advisable to reduce the amount of added or ‘free’ sugars in your diet.”

By Joel Snape, additional reporting by Nick Harris-Fry

Sugar Free Diet Plan Put to the Test

This following was first published 30th May 2014

Day 14, 5.45pm. The defining moment of my month without sugar. One of my colleagues leaves a packet of biscuits on his desk. When you give up sugar, as it turns out, afternoons are the hardest part. You’re tired and stressed and you long for a mid-afternoon pick-me-up.

I had decided to give the white stuff up for two reasons: first, a nutritional rap sheet that starts with empty calories and, evidence suggests, proceeds to addictiveness and the promotion of obesity. Second, there’s no such thing as cutting down on sugar as you might cut down on booze or impure thoughts. Sugar is packaged and processed with so many products, many of which give the impression of being healthy, that it’s full-time vigilance or nothing.

So it’s bad for you. Some experts would go so far as to call it a poison. And it has invaded apparently unrelated foods to such an extent that it’s difficult to avoid. I know all this, and I still want a biscuit. So what do I do? We’ll come to that. But first, the science.

I start my experiment by asking, “What’s so bad about sugar?” But the real question is, “What’s so bad about sugars?” The plural is important, because when you start digging it’s clear that the flower-pattern bowl is the least of your worries. “Sugars, plural, include table sugar (sucrose) and its constituent sugars glucose and fructose, as well as high-fructose corn syrup (glucose plus fructose), honey (also glucose plus fructose), and the synonyms for all of these: cane sugar, grape sugar, juice concentrate and so on,” says Marion Nestle, a doctor of molecular biology who writes extensively on nutrition and for foodpolitics.com. “All of them are sugars, plural. All provide four calories per gram.”

Caning it

We’re used to hearing that these four calories are empty – energy poured into the body with no additional nutritional value. But this message has been drowned out by government warnings about fat. We’ve been told for 30 years that fat is what makes us obese and gives us heart disease. “In 1982 the US Department of Agriculture, the American Heart Association and the American Medical Association all told us we had to reduce our consumption of fat,” says Dr Robert Lustig, a specialist in child obesity. So we succeeded in reducing our fat intake, from 40% to 30% of our overall diet. Obesity more than doubled. “It ain’t the fat, people,” says Lustig. “It’s the carbohydrates.” One carbohydrate in particular.

Sugar consumption is at an all-time high. In fact, while everyone was busy demonising fat, carbs – including sugar – took its place in many foods advertised as healthy low-fat options. Steps taken to defeat obesity drove millions of us to increase our sugar intake, which in the Western world has tripled in the last 50 years. In the UK our consumption is around 567g per person per week, an increase of 30% in 30 years. Meanwhile, according to NHS statistics, the prevalence of obesity in the UK rose from around 6% in 1978 to 26% in 2010.

Grain of truth

I start planning my escape from sugar by degrees. The first things to go, in week one, are the hits that make up my most obvious sugar consumption – the sprinkle over my cereal, the two I take in tea, the afternoon flapjack, the occasional chocolate bar.

I soon discover that I find tea without sugar disgusting. Luckily I also find that I like black coffee, which is important because I get energy slumps. I’m fine in the morning, because I’m replacing sugar with dried fruit or a sliced banana. But without the sugar bump at around four o’clock, I get irritable. Still, I last the week, and add up all the grams of sugar I’m no longer consuming, arriving at a figure of 304g. Which is a start, but barely half of that 567g that we’re all eating on average. So where’s the rest of it?

The childish but true answer is that it’s hiding, according to Aubrey Sheiham, professor of dental public health at University College London. “The proportions of what we call visible sugar to invisible sugar have changed dramatically,” he says, explaining that while sales of bags of sugar have fallen since 1975, consumption has increased as people eat more processed foods. “They have no idea how much sugar they are consuming in canned drinks and pizzas.”

Week two is a week of discovery – specifically, discovering how much sugar is in things I like to eat and banning them. Cereal is first to go – without exception, every box I look at contains added sugars, even ‘healthy’ options such as bran flakes and muesli. Fruit juice is next: while fruit is high in fibre and healthy, juice is refined. Flavoured yoghurt is the same, especially low-fat variants which – like so many snacks boasting of lower fat levels – add sugars to improve the taste.

It’s within this fraught context that my biscuit battle occurs, at the end of week two when I’m feeling confused and hopeless. This becomes a pivotal moment because I eat the damned thing and don’t feel bad about it. (On the contrary, it’s very tasty.) It doesn’t lead to a relapse. I don’t end up on the sofa at midnight, trousers open, surrounded by chocolate wrappers. It tastes good, but I don’t get the moreishness that normally comes with junk food. I start to believe that giving up sugar isn’t impossible.

Cookie monster

While we’d all agree it takes a mental effort to resist sweet foods, research suggests there’s a physical basis to our sugar urges too. The National Institute for Physiological Sciences in Japan ran a study with mice, which showed that when they expected to eat something sweet their bodies released orexin, a chemical which encourages the muscles to take up sugar from the bloodstream. If the food arrives as expected, this keeps the level of sugar in the blood steady. But if the food doesn’t arrive, the mice are left with an urge to eat and less energy with which to resist.

Following BiscuitGate, with nothing to tempt me cravings disappear. My energy levels are less prone to spikes and dips. For the first time in my life it feels like I’ve reduced the sugary noise in my diet to the point where I can feel the effect of certain things, such as the increased alertness caffeine brings, or the extra energy a carb-heavy pasta lunch gives me before evening football.

After this my experiment becomes easier. I don’t lust after sugary foods at all – in fact, I become unbearably pious, exclaiming airily how easy it’s been. This is desperately annoying for those around me – but it’s also true. Looking at cakes, fizzy drinks and chocolate doesn’t trigger any kind of response at all. In fact the way I view food as a whole changes. Stomping up and down supermarket aisles inspecting labels for sugar has led me to the realisation that, as our food has become more processed, refined, stripped of fat and fibre and built for a long shelf life, sugar has seeped into just about everything as the easy way to keep the stuff palatable.

What I get particularly cross about is that it can be difficult to spot, thanks to inconsistent labelling. The UK has no single, mandatory system. There’s the government-backed traffic light system, which colour codes key nutritional values (fat, saturated fat, sugar and salt) for an at-a-glance guide; and, sitting somewhat awkwardly alongside, the What’s Inside Guide alternative, which lists selected guideline daily amounts (GDA) as percentages.

“We were all jealous of the traffic light labelling system over here,” says Michele Simon, an American public health lawyer and author of the book Appetite For Profit: How The Food Industry Undermines Our Health And How To Fight Back. “Of course industry hates it, because they don’t want anything to indicate why you shouldn’t buy a product.”

On message

The response of the food industry, Simon explains, is to argue aggressively for self-regulation. That’s how the What's Inside Guide was created. It is organised by a group called the Food and Drink Federation, whose members include Coca-Cola, Mars, Nestlé and Tate & Lyle. “The industry isn’t going to tell the whole truth about what's in their products,” Simon says. “They only want to give positive information. So the labels might have calories and vitamins, but they don’t want to tell you about anything you should avoid.”

More worryingly, the food industry is also involved in government-sanctioned nutrition studies and in the bodies which decide the daily guidelines themselves. In Britain, these guidelines were first drawn up in 1979 by a committee chaired by Professor Philip James of the Medical Research Council’s clinical nutrition department. They recommended reductions in our intake of fat, salt and sugar. But the British Nutrition Foundation, which accepts financial donations from the food industry (including Tate & Lyle and British Sugar plc) and was involved in the committee, objected. “The sugar industry has learned the tricks of tobacco,” says James. “Confuse the public, produce experts who disagree, try to dilute the message.”

The link to tobacco might seem extreme. Tobacco is addiction-forming and has widely documented harmful effects. Surely calling sugar a poison is a little far-fetched? Not according to Lustig. This is exactly how he describes sugar: “I said it – poison.”

RECOMMENDED: Is Sugar Really so Bad for My Health?

It’s the fructose that’s the problem. Glucose is the fuel of life, the energy supply that our body’s cells use, while fructose is the evil twin, which is metabolised primarily in the liver. Thanks to complex chemical effects, fructose can suppress the body’s natural hunger feedback loop, says Lustig. “It’s not about the calories,” he says. “Fructose is a poison itself.”

Sugar-free future

This forces me to think carefully about what I’m consuming. The “Is it sugar?” that pops up every time I go to snack makes me conscious of just how much I snack. As soon as I realise nearly everything has added sugar, I resent it and want something naturally good and enjoyable. “It’s not about fat or sugar or salt,” Simons tells me. “It's about eating real food. If we were to design a food system from scratch that was to be health-promoting, it wouldn’t look anything like the one we have now.

“What the food industry does is take the natural ingredients of food and grind them up and strip them of their nutrients, and add a lot of artificial flavours and colours, and call it food. But it's really not.”

When my month without sugar ends, not only do I not go back to cereals and flapjacks, I’m not tempted to. My energy levels are more consistent, I’ve lost weight easily (5kg in under two months, while exercising less than normal) and, most importantly, I’m looking carefully and critically at the food I eat. That probably deserves a biscuit.

RECOMMENDED: Sugar Addiction and How to Stop Eating Sugar

Reduce your sugar intake with these simple swaps

Fruit juice: A typical glass can deliver a sugar load of around 25g – Coke has 35g. Try fruit instead, the fructose hit comes with a hefty dose of fibre.

Sauces: Some stir-in varieties contain 25g, while ketchup and salad dressing can deliver 5g even in tiny doses. Make it at home instead – tinned tomatoes, onion, and a bit of basil. Easy.

Granola bars: Often advertised as healthy snacks, but an average bar contains around 14g of sugar. Try jerky instead, it’s a similarly ready-to-go snack, with no sugar and a solid hit of protein.

RECOMMENDED: Low-Calorie Snacks

Cereals: Even healthy alternatives like bran flakes or muesli can come in at 25% sugar. Try porridge instead, it’s low in sugar, but high in vitamins B and E, and iron.

RECOMMENDED: Healthy Breakfasts Worth Getting Up For

Yoghurt: Not as healthy as you'd think – the flavoured and low-fat varieties typically contain around 20g of sugar. Try Greek yoghurt instead, it’s 30% protein, and will fill you up effectively to reduce snacking urges.

RECOMMENDED: High-Protein Foods

Bread: White is worst, but even a slice of wholemeal typically contains around 1.6g of sugar. Try sourdough instead, it has minimal sugar and still excellent toasted with a poached egg.

By Nathan Ditum

A Viking diet is the best way to keep the brain healthy and may fight off dementia” parped the Mail Online this week, with the Times, Independent and others following suit. The news came out of the Alzheimer’s Association International Conference and while the headlines were based on a Swedish study of 2,000-odd people, the presentation at the conference drew conclusions from four studies that also looked at the Mediterranean diet and the MIND diet (which focuses on ten of the most brain-healthy foods including leafy green veg, fish and poultry).

Still, it did say that following one of these diets “long known to contribute to cardiovascular health” help to keep brains working in later life. Dementia-wise, the scientists placed the emphasis firmly on may.

All the same, now the seed’s been planted in our minds we want to eat like Vikings. So what the hell is the Nordic diet?

It shares many principles with the Mediterranean diet, with a focus on plants and seafoods, but with northern European fare substituted in for its sun-soaked counterparts from the south of the continent. It also places an emphasis on sustainability, with local, seasonal produce pushed to the fore, something which, in our opinion, isn’t recommended enough.

Is The Nordic Diet Healthy?

The name might conjure up images of Vikings roasting entire elks over huge bonfires but the diet plan itself is actually a very modern creation. In 2004, nutrition experts, scientists and chefs got together in Copenhagen to create the plan, which is based on mainstream dietary advice.

As a result, it ticks all the healthy boxes, with less sugar and fat than a normal Western diet, more whole foods (as opposed to processed foods) and fibre, and substantial amounts of oily fish and vegetables. Everything a growing boy needs, in short.

In the past studies have found it can lower bad cholesterol and blood pressure, reducing the risk of cardiovascular problems.

Given the location and climate of the Nordic countries, the diet plan should be even easier for people in the UK to follow than the Mediterranean diet. Here’s how to do just that.

Eat More Of These

For your five (or more) a day focus on root (parsnips, carrots) and cruciferous vegetables (cabbage, broccoli), berries, apples and pears. Wholegrain cereals like rye, barley and oats are also a staple food of the Nordic diet. Oily fish like salmon, mackerel and herring should be eaten regularly, while lean meats, eggs and dairy should be eaten in moderation.

When it comes to healthy fats, the Nordic diet opts for canola or rapeseed oil rather than the classic Mediterranean olive oil. Like olive oil, canola oil is high in monounsaturated fats and also contains alpha-linolenic acid, a plant-based omega 3 fatty acid.

Avoid These

The Nordic diet recommends limiting your intake of red meat, sweets and highly processed foods. Nothing especially controversial there. The diet also advocates opting for seasonal and local foods, so avoid anything too well-travelled or over-fished. This will probably save you a bit of cash because out-of-season fruit and veg is often more expensive.

The Pioppi Diet’s 21-day plan has been making headlines of late, but whenever a new diet comes along promising to transform your life in three weeks, it’s wise to be sceptical. Judging by Movember, it takes longer than that for most people to grow a decent moustache, so expecting to overhaul your health and lifestyle in 21 days is a tad unrealistic.

So when The Pioppi Diet landed on Coach’s desks we had reservations. Yet beneath the enticing 21-day promise there was, it seemed to us, a pretty solid healthy lifestyle plan – one chock-full of vegetables and that acknowledged the importance of factors outside diet and exercise, such as spending time with friends.

To check out the credentials of The Pioppi Diet, we asked dietitian Aisling Pigott of the British Dietetic Association for her verdict.

“On the whole, many of the principles mirror sensible healthy eating advice wrapped up slightly differently,” says Pigott. “There is a realisation of the complexity of diet intertwined with lifestyle. For example, the importance of sleep and mood on weight and well-being.”

“However, the demonising of foods and food groups is unhelpful and confusing for many people.”

The Pioppi Diet recommends avoiding refined carbohydrates entirely or drastically reducing the amount you eat. While keeping an eye on portion size is no bad thing, blocking out entire food groups is a bit extreme.

“Messages around carbohydrates and foods like bread and pasta in the media are so confusing. Carbohydrates have been demonised unfairly,” says Pigott.

“Restricting anything is not helpful, and only leads to guilt around food, which may lead to overeating.

“However, our portion sizes have increased drastically over the past 50 years, while our activity levels have reduced. Therefore, there is a need to be more aware of our carbohydrate portions, and eating them in the right amounts for our body. As for avoiding flour-based products, this is very much down to the individual, but restriction is likely to be unnecessary.

“Variety is key – enjoy carbohydrate-based foods from all sources, and be sensible with portion sizes.”

The 21-day plan also recommends fasting for one 24-hour period each week. Intermittent fasting isn’t necessarily a terrible approach, but it’s not one backed by long-term evidence.

“The authors of this book are likely to quote small studies to support their claim. However, from a scientific perspective, the impact of intermittent fasting remains unclear,” says Pigott.

“There are few long-term studies, with limited participants. It seems from the available evidence not to provide any additional benefits to traditional calorie restriction.

“As a dietitian with a passion for food, nutrition and health I would argue that it discourages us from enjoying and appreciating foods, and from listening to our internal cues and feelings of hunger.”

Finally, and you probably already could have guessed this, hoping for a magical transformation in 21 days is only likely to set you up for disappointment.

“The biggest issue [with The Pioppi Diet] mirrors that of any other fad diet. The promise of ‘transformation’ in 21 days sounds too good to be true. Because it is,” says Pigott.

For our money, the key messages of The Pioppi Diet worth adopting are to up your intake of fibrous vegetables and reduce the amount of added sugar you consume. That, and to spend more socialising with friends and family. That’s always a good thing.

Buy The Pioppi Diet on amazon.co.uk

You might think the idea of eating Greggs products for breakfast, lunch and dinner every day for an entire month was the premise of the sequel to Super Size Me, and it wouldn’t be an unreasonable assumption. But it couldn’t be more wrong, because Greggs – ubiquitous bakery, national institution and purveyor of the finest sausage rolls on the high street – has created a diet plan.

The Minimise Me plan maps out three meals and a snack for every day of the week, and is designed to be repeated for four weeks in a row for the full fat-busting effect. Greggs, which enlisted a dietitian to create the plan, claims you will shift up to 2lb (0.9kg) a week by following it, although the amount of pounds that swell Greggs’s coffers will naturally be far greater.

RECOMMENDED: How To Lose Weight Fast

In a bid to avoid being left behind in an increasingly health-conscious world, Greggs has created a range of products to meet the demands of today’s gym-going, protein-shake-swilling, quinoa-munching consumer. The Greggs Balanced Choice menu features salads, sandwiches, bakes and many more products that all come in at under 400 calories.

These products make up the bulk of the menu on the Minimise Me plan, but there is still room for the occasional sausage roll or slice of pizza. No steak bakes though, which is a shame.

VICE’s food website Munchies checked the credentials of the Minimise Me plan with dietitian and British Dietetic Association spokesperson Duane Mellor. The results were mixed.

Mellor says the diet should work in principle because it’s energy-controlled, so you should be in calorie deficit if you follow it (expending more calories than you take in – the fundamental basis of eating for fat loss). However, he doesn’t recommend it if you’re looking to eat a healthy diet in the long term.

"You're unlikely to meet your five-a-day on several of the days,” Mellor told Munchies. “The other thing to look at if you’re doing it long term is the amount of fibre. I would think things like the sausage roll and the bun for the egg roll are made with white flour and unlikely to provide a lot of fibre.”

There’s also only one sausage roll on the entire plan. No-one will be able to go into Greggs that often and only buy one sausage roll a week.

In conclusion, adopting a Greggs-only diet probably isn’t wise. You already knew that though, didn’t you?