James Duigan's unique meal planner: concise, complete and ready to eat (plus scroll down for maintenance recipes)
FIRST READ THIS
Before beginning any new dietary or exercise programme, you should consult your doctor, especially if you suffer from a medical condition or are on prescribed medication. Always seek medical advice if you develop any persistent adverse symptoms.
DAY 1
Breakfast 3-egg-white omelette filled with 75g chopped mixed peppers and a handful of spinach
Snackmid-morning 100g chicken with ½ red pepper, sliced
Lunch 1 grilled chicken breast, a salad with mixed leaves, red peppers and green beans and ¼ tbsp olive oil
Snack mid-afternoon 100g turkey breast with ¼ cucumber, sliced
Dinner 100g grilled chicken breast with unlimited steamed broccoli
DAY 2
Breakfast 1 baked chicken breast with a handful of kale, steamed or stir-fried
Snackmid-morning 100g turkey breast and ½ green pepper, sliced
Lunch 1 grilled or baked haddock fillet with a mixed green salad, drizzled with ½ tbsp walnut oil
Snack mid-afternoon 100g turkey breast with 75g raw or steamed broccoli
Dinner 1 salmon steak with chopped fresh dill and steamed green beans
DAY 3
Breakfast 4-6 scallops (or other white fish) pan-fried, with steamed asparagus
Snackmid-morning100g chicken breast with ½ yellow pepper, sliced
Lunch1 grilled chicken breast with garden salad and ½ tbsp macadamia oil
Snack mid-afternoon100g turkey slices with ¼ avocado
Dinner 1 grilled lamb steak (or 2 cutlets); steamed broccoli and spinach
DAY 4
Breakfast 3 scrambled eggs (1 whole egg and 2 egg whites) with grilled tomatoes and green beans
Snackmid-morning 100g turkey slices with ¼ cucumber, sliced
Lunch 150g baked cod fillet with salad, including tomato and baby spinach, dressed with ½ tbsp flaxseed oil
Snack mid-afternoon 100g chicken breast with ½ grilled courgette
Dinner 100g chicken breast stir-fry made with ½ tsp coconut oil and selection of green vegetables
DAY 5
Breakfast 200g turkey breast with ¼ avocado and ¼ cucumber, sliced
Snackmid-morning 2 hard-boiled eggs with ½ red pepper, sliced
Lunch150g grilled prawns with a green salad and tomatoes, drizzled with ½ tbsp pumpkin seed oil
Snack mid-afternoon 100g turkey breast with 5 almonds
Dinner 100g chicken breast with a portion of steamed broccoli
DAY 6
Breakfast 1 grilled haddock fillet with roasted peppers and courgettes
Snackmid-morning 100g chicken with 1 tomato, sliced
Lunch 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil
Snack mid-afternoon 100g chicken with 5 pecan nuts
Dinner 150g-200g steak served with steamed green beans and broccoli
DAY 7
Breakfast 3-egg-white omelette filled with grilled tomatoes, served with a portion of steamed spinach
Snackmid-morning 100g turkey with 5 brazil nuts
Lunch 150g chicken breast with steamed asparagus and a green salad
Snack mid-afternoon 100g turkey with ¼ cucumber, sliced
Dinner Stir-fry of 100g prawns, 5 scallops and mixed veg, with ½ tsp coconut oil
DAY 8
Breakfast 100g chicken breast with ½ yellow pepper and ¼ avocado
Snackmid-morning 100g turkey and 4 macadamia nuts
Lunch 3-egg-white omelette filled with ¼ cup mixed peppers, served with a portion of spinach
Snack mid-afternoon 100g turkey with steamed green beans
Dinner 1 baked cod fillet with green salad, sliced tomatoes and ½ tbsp pumpkin seed oil
DAY 9
Breakfast 100g smoked salmon and a portion of spinach
Snackmid-morning100g chicken breast and 6 pecan nuts
Lunch1 chicken breast with a portion of roasted peppers and courgettes
Snack mid-afternoon 2 eggs, hard-boiled, and ½ cucumber, sliced
Dinner Grilled skinless duck breast served with steamed oriental greens or broccoli
DAY 10
Breakfast 150g turkey breast with ½ green pepper and ¼ avocado
Snackmid-morning100g chicken breast and 12 cashew nuts
Lunch Baked sea bass fillet with mixed green salad
Snack mid-afternoon100g chicken breast and ½ tomato, sliced
Dinner 100g-200g fillet steak with steamed broccoli
DAY 11
Breakfast 3 scrambled egg whites served with grilled asparagus
Snackmid-morning 100g turkey breast and ¼ avocado
Lunch 150g grilled prawns served with a green salad and tomatoes, drizzled with ½ tbsp flaxseed oil
Snack mid-afternoon 100g chicken breast with ½ yellow pepper
Dinner 1 grilled haddock fillet with roasted peppers, courgettes and kale
DAY 12
Breakfast 1 baked chicken breast with a portion of spinach
Snackmid-morning 100g turkey and 5 walnuts
Lunch 150g turkey breast with a green salad and steamed mangetout, drizzled with ½ tbsp olive oil
Snack mid-afternoon 100g turkey breast and ¼ cucumber, sliced
Dinner 1 salmon steak with chopped dill, rocket salad and a portion of steamed brussels sprouts
DAY 13
Breakfast 4-6 scallops with a portion of steamed broccoli
Snackmid-morning100g turkey breast with ½ red pepper, sliced
Lunch150g chicken with a garden salad and ¼ cucumber, sliced, drizzled with ½ tsp macadamia oil
Snack mid-afternoon 100g sliced turkey breast with ¼ avocado
Dinner 1 lemon sole fillet with a portion of steamed green beans
DAY 14
Breakfast 3 scrambled eggs (1 yolk, 2 whites) with steamed spinach and a sliced grilled tomato
Snackmid-morning100g chicken slices with 5 hazelnuts
Lunch 150g baked cod fillet with salad, including tomato and baby spinach, dressed with ½ tbsp flaxseed oil
Snack mid-afternoon 100g turkey slices with ½ green pepper, sliced
Dinner 100g-200g fillet steak with grilled asparagus and steamed spinach
Source:
http://www.dailymail.co.uk/home/you/article-1383538/Food-The-14-day-eating-plan.html#ixzz2RpSUowID
