Woman's Own: Beat The Bloat Diet - Meal planner
Detox week
Follow this medically approved, elimination diet for seven days. You must stick to four meals a day and during this time eat nothing but vegetables (except potatoes), oats and rice. You can add lamb and a few pears if you like, as most people aren't sensitive to these foods.
Breakfasts
40g plain oats simmered in water, rice milk, 1 sliced pear
Lunches
4 tbsp rice topped with grilled, stir-fried or roasted vegetables. If stir-frying or roasting vegetables, use sunflower oil.
Dinners
Grilled lamb steak, mixed vegetables, 4tbsp rice.
Dessert
Pear.
Drinks
Water, herbal teas.
Week 2
Breakfast 250 calories
1 teacup oats soaked in rice milk, 1 dsp sunflower seeds, 1 dsp pumpkin seeds, 1 tbsp raspberries, 1 tbsp blueberries, 1 small carton plain yogurt.
Lunches 300 calories
1. Chopped salad with 1 tbsp toasted pine nuts, almonds or walnuts, ½ avocado, sliced, 1 tbsp vinegar-free dressing
2. 4 tbsp rice with 4 tbsp grilled vegetables and handful of nuts
Dinners 400 calories
1. 1 oven-baked chicken breast with pine nut crust (see right), 90g spinach
2. 1 cod fillet with pine nut and lemon zest crust, 90g broccoli
3. Pork steak marinated in orange zest and juice then grilled, 90g spinach, 2 potatoes, boiled
4. Small portion (210g) lentils, mixed vegetables and tofu stir-fry
Desserts 100 calories
Berries and yogurt
Week 3
Breakfasts 250 calories
Any wheat-free cereal e.g. 2 Oatabix, 30g Rice Krispies, 30g porridge, 30g puffed rice, with skimmed milk, rice milk or soya milk, 1 slice toast
Lunches 300 calories
1. Salad, 2 slices lean meat, 100g can tuna or 30g cheese, 1tsp potato salad or 1 medium jacket potato
2. 1 slice rye bread with fillings of 1 sliced tomato and 1 dsp cream cheese, or 1 tbsp prawns, or 1 tbsp tuna and sweetcorn mixed, or 1 slice ham and 1 sliced tomato, or 1dsp cream cheese
3. 1 tbsp baked beans or 1 poached egg on 1 slice rye bread, toasted
Dinners 400-500 calories
1. Small portion (210g) chicken curry, 4 tbsp rice
2. Small portion (210g) vegetable curry, 4 tbsp rice
3. Pan-fried breaded chicken breast, salad
4. 2 slices roast chicken, 1 dsp stuffing (chestnuts, onions, rice), 2 vegetables of your choice, 1 tbsp of each, 2 small potatoes, boiled
5. 1 pan-fried salmon or trout fillet, 1 tbsp almonds, 1 tbsp carrot and swede purée or small portion mashed potato, salad
6. Small portion (210g) moussaka,(use cornflour not wheat flour for white sauce) salad
7. Small portion (210g) Spanish omelette, salad
8. Small portion (210g) Shepherd's pie using mashed parsnip instead of potato,
1 tbsp cauliflower, 1 tbsp peas
9. Small portion (210g) chilli con carne, 4 tbsp rice
10. 2 poached eggs, 2 slices rye toast
Desserts 150 calories
1. 2 tbsp fruit fool, 1 tbsp cream or scoop fruit sorbet
2. 1 scoop frozen yogurt
3. Baked fresh peach with marzipan in place of stone, yogurt
4. Stewed apple and cinnamon with walnuts and 1 tbsp fresh cream
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