WELCOME TO THE

SEVEN DAY DETOX PLAN

First of all CONGRATULATIONS, you are the lucky winner of our 7 day detox
trial. Within these 7 days you will get a glimpse into the JuicePLUS lifestyle and
what it means to take the first steps towards a healthier, happier you!!

The trial will being on Monday. During this time you will receive access to the
exclusive private Facebook support group. You will have full support from both
the reps and our existing customers.

At the end of the 7 day trial you have 2 choices. You can simply decide it’s not
for you and you will no longer be a member of the VIP club. Or when you
realise how good you can feel, you can choose to sign up with Juice Plus and
continue your success!

WHAT YOU HAVE TO DO!

During this time I will need you to do the following:

Firstly, take a picture of yourself in minimal clothing, while noting both your
weight and your measurements. This is a great way of seeing at the end of the
trial how far you’ve come, even if you don’t notice it yourself

Also, fill in the wellness questionnaire this will show you the changes that your
body is going through other than weight loss.

At the end of the trial the wellness questionnaire and weight tracker should be
filled in with all your results.





YOUR WEIGHT LOSS TRACKER

DAY ONE DAY SEVEN

WEIGHT

WAIST (AROUND BELLY

BUTTON)

HIPS (WIDEST PART OF THE

BUM)

CHEST

RIGHT THIGH

LEFT THIGH

RIGHT ARM

LEFT ARM

THE WELLNESS QUESTIONNAIRE

DAY ONE DAY SEVEN

WEIGHT

WAIST (AROUND BELLY

BUTTON)

HIPS (WIDEST PART OF THE

BUM)

CHEST

RIGHT THIGH

LEFT THIGH

RIGHT ARM

LEFT ARM

GETTING STARTED
The term you are what you eat seems to be a popular saying amongst anyone
interested in nutrition. However, it’s important to consider whether it’s what we
eat that makes us overweight or whether it’s the way we tolerate these foods
that can make us. 

THE NUTRITION PLAN
The term you are what you eat is a popular saying amongst those interested in
nutrition. However its important to consider whether its what we eat that
makes us overweight or whether its the way we tolerate these foods that can
make us bloated,

fatigued and downright miserable. The human body, when overwhelmed with
toxins will “dump” any toxic substances within the adipose tissue stores (body
fat) in order to reduce their circulation throughout the body. When there are no
longer toxins entering the body those toxins will be expelled along with the fat
(and excess water) that’s storing them.



Make sense? In short, rid your body of toxins and lose stubborn fat. There is
however a downside, as one of my clients recently found out when he
eliminated coffee from his diet. Coffee is a toxin and our bodies become
addicted to it therefore when we eliminate it we go cold turkey and suffer all
the things addicts do – however, the symptoms you may experience will be
short term but the long term effects will be worth it!

Within these 7 days, you will cleanse your fat stores and will allow you to
experience a way of having a variety of meals that taste amazing and don’t
contain any processed foods, added sugar, wheat, dairy or gluten. You will see
incredible results by cutting the above out, but it will have a massive impact on
your body fat, quality of your sleep, your energy ,mental clarity and even your
skin and hair!!!

ON DETOX, YOU WILL EAT THREE MEALS A DAY AND HAVE TWO
SNACKS

Eat freely from wholesome, nutritious foods that aren’t on the ELIMINATE list.

Important: don’t count calories, reduce portions or allow yourself to get too
hungry. This is counterproductive as you’ll end up eating whatever you can lay
your hands on.

You should drink at LEAST 1 litre of clean filtered water or bottled mineral
water for every 50lbs of bodyweight. This will help flush out the toxins as
they’re released from your fat stores and reduce the negative effect of toxin
release. Aim to drink 3 litres of water a day. In addition this will aid weight
reduction and prevent energy fluctuations.

MICROWAVING FOOD
Microwaves completely change the chemical composition of the foods you eat,
rendering them nutrition-less and placing a strain to your system. A good question to
ask is how something can take 40 minutes to oven bake, yet only take 90 seconds in
the microwave. This was highlighted recently in the case of the hospital that was
prosecuted after the death of a blood transfusion patient who died as a direct result of
her blood being warmed up in a microwave. The waves completely changed the make-
up of the blood as to render it unusable!
 THE NAUGHTY LIST
Food Example Why
Type
Alcohol Lager, Wine, Alco-pops,
 Alcohol is a toxin. As such your body has to work
Vodka, Champagne extremely hard to detoxify your system placing stress
upon your liver, kidneys and adrenal glands.

On a molecular level, alcohol is a potent sugar that
triggers insulin

secretion, blood sugar imbalance and increased body
fat storage.

Caffeine Tea, Coffee, Fizzy Drinks Caffeine first overexcites and then later ‘wears out’ the
body’s energy producing glands. This leads to

massive energy fluctuations and the subsequent need
for sugary foods.

Wheat & Bread, Pasta, Cakes,
 For many, wheat and gluten products are simply
Gluten Biscuits, Soup and some
 indigestible or place stress on the digestive system
sauces (these often contain
 leading to a sluggish metabolism

gluten as a thickener) and intolerances.

In addition, modern wheat, especially after processing is
barely distinguishable from simple

sugar, leading to all of the same problems!

Processed Anything containing an E
 These products flood the body with toxins it simply can’t
foods Number, unpronounceable
 cope with.
name, pre-cooked, pre-
packed

or long life

sugar White, Brown, Beet,
 All sugar creates an insulin response. The simpler the
Molasses, Processed makeup of the sugar, the more rapid and

Fructose,
 aggressive the insulin response.

Maltose, Dextrose and Corn Unfortunately again, so much of our diet contains sugar
Sugar that this response becomes too

frequent and excessively high or low depending on the
type of dysfunction and leads to energy

fluctuations and fat storage.

Sugar Sweetener I would recommend avoiding them entirely as they are

Substitutes linked to conditions such as multiple

sclerosis, fibromyalgia, spasms, shooting pains,
numbness, cramps, headaches, joint pain, dizziness and
numerous other medical

problems.

Dairy Milk, Cream, Low Fat
 Other than eggs, butter and full fat live yoghurt you
Yoghurt, Spreadable Butter should try and avoid dairy. This is because most dairy
produce is heavily processed and uses pasteurisation
and homogenisation in order to maintain its ‘shelf life’. 

Unfortunately, these processes kill off ALL of the enzymes
required to properly digest them meaning that your
body has to work overtime to

digest them. This is a major cause of food intolerance.

Corn & corn Sweet Corn, Corn on the
 25 different toxin producing fungi have been found in
products Cob, Corn Flour, Popcorn these, that’s 25 different types of MOULD.
THE NICE LIST
Use the table below as your shopping list. Your diet should be made up of 80%
of the ‘GREEN’ foods and 20 % of the ‘BLACK’ foods.

Meat / Poultry Fish & Seafood Continued

Beef
 Mackerel
 Perch

Heart (Beef)
 Salmon
 Prawns/Shrimps

Kidney (Beef)
 Sardine
 Scallop

Liver (Beef)
 Anchovy
 Snapper

Rabbit
 Bass
 Trout

Venison
 Cat Fish
 Clams

Lamb
 Cod
 Crab

Chicken
 Crayfish
 Lobster

Duck
 Halibut
 Shark

Pheasant
 Herring
 Squid

Turkey Octopus Sword Fish

Tuna

Drinks Dairy Nuts & Seeds Grains

Water
 Chicken Eggs
 Almonds - Brazil Nuts
 Quinoa

Green Tea
 (white & yolk)
 Cashews - Basmati Rice

Herbal Teas
 Duck Eggs
 Macadamias
 Brown Rice

Vegetable Juices
 (white & yolk)
 Pecans - Pine Nuts
 Wild Rice

Rice Milk
 Feta Cheese
 Pistachios
 Spelt

Almond Milk
 Goats Cheese Poppy Seeds
 Rice Noodles

Coconut milk Pumpkin Seeds
 Lentils

Sesame Seeds
 Pulses
Sunflower - Seeds

Walnuts - Flax Seeds

Vegetables Fruit Oils & Fats Seasonings

Kale
 Cauliflower
 Avocado
 Sesame Oil
 Basil
 Wasabi

Lettuce
 Celery
 Apples
 Almond Oil
 Bay Leaf
 Parsley

Rocket
 Cucumber
 Blackberries
 Coconut Oil
 Chilli Powder
 Peppermint

Spinach
 Parsnip
 Blueberries
 Evening
 Chive
 Rosemary

Sprouts
 Peppers
 Coconut
 Primrose Oil
 Cinnamon
 Sage

Bean Sprouts
 Shallot
 Pear 
 Fish Oil
 Coriander
 Saffron

Water Cress
 Tomato
 Mango
 Olive Oil Garlic
 Sea Salt

Asparagus
 WaterMelon
 Lime
 Ginger
 Thyme

Onion
 Chestnuts
 Lemon
 Horseradish
 Nutmeg

Radish
 Pumpkin
 Grapefruit
 Paprika
 Cumin

Artichoke
 Fennel
 Raspberries
 Oregano Turmeric

Olives
 Garlic
 Rhubarb
 Black Pepper
Leek
 Beans
 Strawberries

Peas
 Cabbage
 Water Melon

Broccoli Carrot Banana
 MEAL IDEAS AND RECIPES

BREAKFAST OPTIONS
SCRAMBLED EGGS
Ingredients: 

2 eggs, beaten.

1 small avocado peeled, pitted, and diced.

Small handful of spinach.

1 red pepper, seeded and diced.

1⁄2 small red onion, peeled and chopped.

1⁄2 1 tsp coconut oil.

1-2 cloves garlic, peeled and minced.

A combination of the following fresh herbs, washed and chopped: parsley,
basil, sage, tarragon, dill, or chives. Sea salt and pepper to taste.



Method: 

In a large wok, sauté the onion, red pepper, and garlic in oil. When the onions
are soft, add the eggs, avocado, and spinach. Continue cooking on medium
heat until eggs are cooked and scrambled, then add herbs. Season if needed.

HOMEMADE MUESLI
Ingredients:

1lb Gluten free Porridge Oats

1 cup Flaked Almonds (or mixed nuts to preference) 

1⁄2 cup Flax Seeds

1 cup Coconut milk



Method: 

Mix all of the dry ingredients together in a big bowl with coconut milk and
leave until all the liquid is absorbed by the oats. Place in the oven until lightly
browned and fully dried.

Serve with coconut milk when cooled.
FRUIT AND NUT BOWL
Ingredients:

1 teaspoon ground cinnamon 

1⁄2 teaspoon ground ginger 

2 teaspoons coconut oil

1⁄2 cup coconut shredded 

1 Mango chopped

1⁄4 cup blueberries cup 1⁄4 strawberries cup

1⁄4 chopped pecans cup 1⁄4 chopped walnuts cup 2 tablespoons flax seeds



Method: 

Mix all the ingredients together into a bowl and chill before serving.

BANANA CINAMON OMELETTE

Ingredients:

1 chopped up Banana 

3 whole eggs

2 tbps cinnamon

1 tbps olive oil



Method: 

Heat the oil in a pan on a medium heat and add the chopped banana. Heat
until they soften.

While the banana is warming, beat the 3 eggs in a bowl.

Pour the eggs over the banana. 

When the omelette is almost cooked sprinkle the cinnamon over the top to
serve.

BLUEBERRY SMOOTHIE
Ingredients: 

225ml rice milk

1 handful frozen unsweetened blueberries

1 tbsp cold-pressed organic flaxseed oil (MUFA)

Method: 

Combine milk and blueberries in a blender, and blend for 1 minute

Transfer to glass and stir in flaxseed oil

ASPARAGUS EGGY SOLIDERS
Ingredients: 

2 large free range/organic eggs 4 asparagus spears

1 teaspoon of coconut oil

Sea Salt 

Black Pepper



Method: 

Boil enough water in a pan to cover the eggs by 1 cm. 

Once boiled, place the eggs gently into the water to avoid cracking - boil for 5
minutes for a soft consistency. 

While eggs are boiling heat the oil in a frying pan and cook the asparagus
spears for 2-3 min. 

Place your eggs in an eggcup and serve asparagus soldiers to dip, season if
need be.

PEACH SMOOTHIE
Ingredients: 

225ml rice milk

1 handful of frozen unsweetened peaches

2 tsp cold-pressed organic flaxseed oil (MUFA)

Method: 

Place milk and frozen, unsweetened peaches in blender and blend for 1
minute. Transfer to glass, and stir in flaxseed oil.
 LUNCH OPTIONS
BALSAMIC ASPARAGUS SALAD
Servings: 4 Approximate Cook Time: 20 minutes

Ingredients:

450 grams asparagus, ends trimmed

1 tablespoon(s) onion(s), red, minced

1 tablespoon(s) olive oil, extra virgin

4 teaspoon(s) balsamic vinegar

1 medium garlic clove(s), minced

1 teaspoon(s) sea salt, to taste (optional)

1 teaspoon(s) black pepper, freshly ground, to taste



Method: 

Bring a medium pot of water to boil.

Add asparagus and boil 3 min. Drain and rinse under cold water immediately.
Dry thoroughly.

Mix all other ingredients together. Toss asparagus with balsamic mixture.

Serve chilled or at room temperature.

KALE SALAD WITH CHICKEN

Servings: 2 Approximate Prep Time: 15 minutes

Ingredients:

1 bunch(es) kale, lacinato, (enough for about 6 cups of chopped leaves)

2 tablespoon(s) olive oil, extra virgin

1 small lemon(s), juiced

1/8 teaspoon(s) sea salt, (optional)

¼ teaspoon(s) black pepper, freshly ground

2 chicken breast(s), boneless skinless (4-6 oz), cooked and sliced

¼ cup(s) sunflower seeds, toasted



Method: 

Wash kale and remove leaves from woody stems. Slice leaves thinly.

In a large bowl, combine kale, olive oil, lemon juice, sea salt (if desired) and
freshly ground black pepper. Toss to coat leaves completely.

Divide kale into two bowls. Top each salad with a cooked chicken breast and
sunflower seeds to serve.
SWEET POTATO, BACON AND EGG SALAD
Servings: 2 Approximate Cook Time: 35 minutes

Ingredients:

1 medium sweet potato(es), diced

2 large egg(s)

8 slice(s) bacon, diced

4 tablespoon(s) dill, fresh, finely chopped

2 tablespoon(s) mayonnaise, (you can make your own with this recipe)

2 tablespoon(s) lemon juice


Method: 

Place eggs in small sauce pan, cover with cold water, cover pan and place over
high heat until just before boiling.

Remove from heat and let sit, covered, for 13 minutes.

Immediately rinse in cold water, peel eggs, dice and set aside.

Meanwhile, dice sweet potato.

Heat skillet over medium-high. When hot, add bacon and cook for 5 minutes.
Add diced sweet potato and continue to cook until potato is tender and bacon
is fully cooked.

In a small bowl, mix dill, mayonnaise and lemon juice.

Add eggs, sweet potato and bacon, and mix. Serve warm or cold.

LETTUCE TUNA BOATS

Ingredients:

Romaine lettuce leaves, separated 1 tin tuna

Spring onion, chopped

1⁄2 yellow pepper, chopped

1 Tbsp olive oil

1 tsp soy sauce

Pepper



Method: 

Combine the drained tuna, pepper, spring onion, olive oil, soy sauce and
pepper in a bowl. 

Spoon into lettuce leaves and enjoy.
KALE AND APPLE SOUP WITH WALNUTS
Ingredients:

8 walnut halves, broken into pieces 

1 onion, finely chopped 

2 carrots, coarsely grated

2 red apples, unpeeled and finely chopped

1 tbsp cider vinegar

500ml reduced-salt vegetable stock

200g kale, roughly chopped

20g pack of dried apple crisps (optional)

Method: 

In a dry, non-stick frying pan, cook the walnut pieces for 2-3 mins until
toasted, turning frequently so they don’t burn. Take off the heat and allow to
cool.

Put the onion, carrots, apples, vinegar and stock in a large saucepan and bring
to the boil. Reduce the heat and simmer for 10 mins, stirring occasionally.

Once the onion is translucent and the apples start to soften, add the kale and
simmer for an additional 2 mins. Carefully transfer to a blender or liquidiser
and blend until very smooth. Pour into bowls and serve topped with the
toasted walnuts, and a sprinkling of apple crisps, if you like.

HAM WRAPS
Ingredients:

3 eggs 

50ml milk alternative

Salt & pepper 

1 tsp butter 

Cooked ham (not processed) or meat of choice 

Lettuce 

Spring onion 

Houmous (optional) 





Method: 

Make omelette (As per method shown previously). Make sure its thin. Let cool
once cooked 

Spread houmous over top of omelette, then lay lettuce, ham and spring onion 

Roll up like a wrap, enjoy!

CARROT AND CORIANDER SOUP
Ingredients:

1 Tbsp vegetable oil 

1 onion, chopped 

450g/1lb carrots, peeled and sliced 

1 crushed clove garlic 

1 tsp ground coriander 

2 pints vegetable stock 

3 Tbsp chopped coriander

1 Tbsp dried coriander 

Squeeze of lemon juice 

Dash of nutmeg to taste 

Salt & pepper 



Method: 

Heat the oil in a large pan, add the onions, carrots and garlic and sauté for 4
mins until they soften but don’t colour. Stir in ground coriander and seasoning
and cook for 1 min. 

Add the stock and bring to the boil. Cover and simmer 20 mins or until the
carrots are tender. Stir in the fresh/dried coriander. 

Blend the soup with a hand blender or food processor. Add the lemon juice and
nutmeg to taste and more seasoning as required. Serve

OMLETTE
Ingredients:

3 eggs 

50ml milk alternative 

Salt and pepper to taste 

1 Tbsp butter 


Filling options: 

- diced ham - bacon - vegetables (carrots/peppers/onions/spinach) - tomatoes

Method: 

Melt butter in a non-stick frying-pan, and preheat the grill. 

Whisk eggs, milk, seasoning in a bowl, then add the fillings of your choice to
the bowl. 

Cook on hob until starting to bubble and go firm,then place the pan under the
grill 

Grill until browned and delicious!

 DINNER OPTIONS


PESTO TURKEY BURGERS
Serves 4 

Ingredients:

400g turkey mince

8 sun-dried tomatoes

1 sweet red pepper, coarsely chopped

1 shallot, coarsely chopped

3 Tbsp walnut pesto (see below) sea salt

freshly ground black pepper

Method:

In a large bowl, place the turkey. 

Combine sun-dried tomatoes, red pepper, and shallot in a food processor and
pulse until finely chopped. Add to turkey mixture. 

Add pesto to turkey and mix all ingredients well with your hands to combine.
Season with salt and pepper. 

Form into medium sized patties and refrigerate until ready to grill. 

Preheat grill to medium. 

Grill burgers for approximately 5 minutes on each side or until cooked
through. 


Walnut Pesto 

Ingredients:

100g walnuts 

1 clove garlic 

1⁄2 tsp salt 

1⁄4 tsp pepper 

3 cups fresh basil leaves 

extra virgin olive oil to blend 


Method:

Put the walnuts, garlic, salt and pepper in the food processor and pulse until
coarsely ground. Add the basil and pulse a couple of times. With the food
processor on, drizzle in the olive oil until your desired consistency is reached.
COCONUT CHICKEN
Ingredients:

300ml coconut milk

2 tbsp tomato puree

1 tbsp (or to taste) dried crushed chili

2 tbsp ground almonds

2 tsp turmeric

2 tsp garam masala

2 tsp cumin

4 chicken breast fillets, cut into bite size pieces 

2 onions, chopped

2 cloves garlic, crushed or finely chopped

2tbsp Coconut oil

4 tbsp fresh coriander



Method: 

Mix the coconut milk with the tomato puree, chili, almonds, turmeric, garam
masala,cumin and 1tbsp water. Add the chicken and coat all of the pieces.
Cover with cling film and refrigerate for at least 1 hour 

Cook the onions and garlic in 1 tsp of coconut oil until soft. 

Remove the chicken from the marinade, add to the pan with the onion and
cook for 2 mins, covered over a low heat. Add the marinade and the
remaining oil and cook for 15-20 mins. 

Stir in the fresh coriander and serve.
BUTTERNUT SQUASH AND GOATS CHEESE
Ingredients:

1 large butternut squash

2 chicken breasts

1 tablespoon harrisa paste

2 tablespoons coconut oil

1 teaspoon chilli flakes

1 teaspoon cumin seeds

Sea salt and ground pepper

200g broccoli 

100g pumpkin seeds

200g Goats Cheese roulade

Method:

Preheat the oven to 200 ̊C. Cut the chicken breast into strips and mix with the
harrisa paste; leave for 15 minutes for the flavours to marinate. 

Peel and cut the squash into chunks, toss in oil and then mix in the chili flakes
and cumin seeds. Put the squash in a roasting tin and place in the oven for
about 40 minutes until they start to brown at the edges. 

Roast the chicken breast for around 30 minutes while steaming the broccoli for
about 3 minutes. 

Assemble on plate and crumble the goats cheese on top to serve.
CHILLI CHICKEN WITH CHICKPEA MASH
Serves 4

Ingredients:

4 skinless chicken breasts 

1 tbsp olive oil

8 tsp harissa (chilli) paste

CHICKPEA MASH

2 tbsp olive oil


2 garlic cloves, crushed

1 x 400g tin chickpeas (no salt or sugar added)

4 tbsp rice or almond milk

3 tbsp chopped fresh coriander

Method:

Make shallow cuts in each chicken breast. Place chicken in a dish and brush
with the olive oil and coat both sides of each breast with the harissa paste.
Season and cover the dish with foil and marinate in the fridge for at least 30
mins. 

Preheat oven to 220 C/425 F/gas mark 7. Transfer the chicken breasts to a
roasting tin and roast for about 20-30 mins until they are cooked through. 

Meanwhile make the chickpea mash. Heat the oil in a saucepan and gently fry
the garlic for a minute, then add the chickpeas and milk and heat through for a
few minutes. Transfer to a blender or food processor and puree till smooth. 

Season to taste and add the fresh coriander. 

To serve divide the chickpea mash up between 4 and top with 1 chicken breast
and garnish with coriander. Add a portion of green veg or green salad. 

ASIAN RICE AND VEGETABLE STIR FRY
Serves 4

Ingredients:

200g Brown Rice cooked as per packet instructions

1tbsp Sesame oil

1” Fresh ginger grated 

2 Garlic cloves crushed

3 medium onions quartered

2 sprigs Rosemary

1tsp Cayenne Pepper 

2 Red Peppers Diced

2 Yellow Peppers Diced

75g Cashews

100g Fine green beans

100g Mange Tout

Handful of spinach

1tbsp tamari (Gluten Free Soy Sauce) Spring onions sliced diagonally

Juice of 1⁄2 a lemon

Handful of Almond flakes toasted

Method:

Heat oil in a pan and add onions, ginger and garlic, cook for 2-3 minutes. 

Add rosemary and peppers, then cook for 3-4 minutes. 

Add in cashews, beans and mange tout then continue to cook for further 2-3
minutes then add rice to vegetables with soy sauce and spring onions and
cook for further 2mins. 

At last minute throw in spinach and warm through, then squeeze lemon juice
over rice and serve in bowls with a sprinkling of toasted almond flakes on top.
SHEPHERDS PIE
Serves 4



Ingredients:

Turkey Mince 500g


4 sweet potatoes

2 sliced carrots

1 large white onion

10 organic mushrooms

Wheat and Gluten free gravy 

1 portion of goats cheese

Coconut cooking oil

Any Dried Mixed Herbs

Method:

Pre heat oven at 180c for 20 minutes. Skin sweet potatoes, chop and place in
pan of boiling water. Leave potatoes to soften and boil for 20-30 minutes. 

Chop onion, mushrooms and carrots. Heat a deep pan with

1 teaspoon of coconut oil. Add onions and mushrooms, stir for 2-3 minutes
until slightly golden. Add turkey mince to pan and cook until brown, 10
minutes. 

Add 1 teaspoon of mixed herbs and stir. Add sliced carrots, 250ml of boiling
water and 4 heaped tablespoons of gravy mix. 

Stir and simmer for approx 10 minutes. 

Mash sweet potatoes together until smooth with no lumps. 

Place mince mixture into large deep oven dish. Place sweet mash evenly over
mince mixture. 

Sprinkle a handful of grated goat’s cheese over sweet mash. Place in oven at
180c for 30 minutes. 

Serve with Savoy cabbage and enjoy!
SESAME CHICKEN
Ingredients:

3 Tbsp soy sauce, divided in half 

3 Tbsp tahini, divided in half 

3 Tbsp honey, divided in half 

1 Tbsp sesame oil 

1/2lb chicken breast 

1 Tbsp groundnut oil (olive oil is ok but groundnut preferable) 

3 cloves garlic, minced 

3 cups spinach or Chinese broccoli, 2 cups frozen 

spinach, thawed 

1 cup cooked basmati rice or quinoa 

1 Tbsp toasted sesame seeds

Method:

In a small bowl, mix together half of the soy sauce, half the tahini, half the
honey and sesame oil until evenly combined. Add in the chicken and let
marinate for 10 minutes while prepping the other ingredients. 

Bring a large pot of salt water to a boil and cook the greens for 1 – 2 minutes
if using fresh. Run under cold water to stop cooking. 

Heat the oil over medium heat, add the garlic and cook until fragrant. 

Add the chicken and marinade to the pan. Cook chicken until cooked through. 

Once cooked, add rice or quinoa to the pan and stir coat with the sauce. 

Cook for 1–2 minutes until the rice is sticky and caramelised. Remove from the
heat and add the greens. 

Whisk together the remaining soy sauce, tahini and honey. Stir though the
mince with sesame seeds. Serve

 SNACK OPTIONS

Small omelette 

Salad 

Fruit/fruit salad, optional with Greek yoghurt and honey 

Fruit smoothie 

Rice cakes with topping. Such as Feta cheese and red caramelised onion

Houmous 

Veggies and houmous 

Homemade sweet potato crisps (see recipe) 

2 boiled eggs 

Homemade ice lolly (see recipe example) 

Lemon poppy seed muffin (see recipe) 


SWEET POTATO CRISPS

Ingredients:

1 medium sweet potato 

4 Tbsp olive oil 

Salt and pepper to taste 


Method:

Heat the oven to 274F/135oC/Gas mark 1. Set a wire rack on a baking sheet
and set aside. 

Thinly slice the sweet potato (use a mandolin if available). Toss the slices in
olive oil and make sure they are coated well. Season well wit salt & pepper. 

Place the slices on a wire rack in a single layer. Bake for about 50 minutes,
flipping the crisps halfway through baking, until golden and crisp. 

Cool for a few minutes before serving.
LEMON POPPY SEED MUFFINS
Ingredients:

1⁄2 cup honey 

3 eggs 

5 Tbsp coconut oil 

3 Tbsp unsweetened apple sauce (you can make this yourself by boiling
chopped, peeled apples in a small amount of water until soft and pureeing) 

1 Tbsp lemon juice 

1 tsp lemon essence 

1⁄2 tsp baking soda 

1⁄4 tsp sea salt 

1 1⁄2 Tbsp poppy seeds 

3⁄4 Tbsp fresh lemon rind 

3 cups almond flour



Method:

Preheat the oven to 325F/162oC/Gas mark 4 and line a muffin pan with
cupcake liners. 

In a large mixing bowl, beat honey, egg, coconut oil (melted), applesauce,
lemon juice, lemon extract, baking soda and salt until well mixed. 

Stir in the almond flour, lemon rind and poppy seeds. 

Scoop into liners and bake for 25–30 minutes or until a knife inserted comes
out clean.

ICE LOLLY IDEAS

STRAWBERRY KIWI ICE LOLLIES

Ingredients:

Strawberries

Kiwis 

Honey

Method:

Blend strawberries and add honey to sweeten to taste 

Place sliced kiwis in ice lolly mould and pour in 

strawberry puree. Freeze and enjoy! You can change the fruit as desired.



COCONUT ICE LOLLIES
Ingredients:

1 can coconut milk 

1 Tbsp desiccated coconut 

1 tsp sweetener 

1 Tbsp vanilla extract 

2 Tbsp gelatin (optional)

Method:

Combine ingredients in a bowl, pour into moulds and freeze.

HAWAIIAN CREAM ICE LOLLIES

Ingredients:

1 can coconut milk 

1 cup fresh pineapple 

1 cup fresh mango 

1 banana 

Honey to sweeten to taste

Method:

Blend coconut milk, pineapple, mango, banana and honey.

Pour into moulds and freeze.