A 5-day “mindful” meal plan you can start today!

Being conscious and aware of of the food you’re eating, not only prevents unknowingly overeating, but can actually increase the satisfaction of that food. Here’s your 5-day “mindful” diet plan.

Day 1

Breakfast:
Traditional oats, preferably steel-cut oatmeal, with sliced fresh fruit such as kiwi fruit or strawberries

Lunch
Grainy sandwich bread with plenty of green lettuce and tuna, salmon or lean meat.

Dinner
Spaghetti Bolognese made with kidney beans on their own or with lean ground meat.


chickpea-coriander-salad

Day 2

Breakfast:
Whole-grain toast with a thin spot of butter.

Lunch:
Whole-wheat pasta salad with 4-bean mix.

Dinner:
Chickpea (or garbanzo bean) and chicken stir-fry with plenty of healthy veggies


Ham-and-lentil-soup-recipe

Day 3

Breakfast:
Grainy English muffins with a thin scrape of 100% fruit jam or jelly.

Lunch:
A chunky vegetable and barley soup.

Dinner:
Hearty pumpkin soup with red lentils.


lamb-shanks-metabolic-clock-cookbook

Day 4

Breakfast:
Baked beans on whole-grain toast

Lunch:
Lentil pattie with fresh salad

Dinner:
Lean lamb casserole with cannellini beans and chunky vegetables


Blueberry-smoothie-recipe

Day 5

Breakfast:
Smoothie made with half a cup low-fat milk, half a cup natural greek-style yogurt and soft fruit, like a banana.

Lunch:
Sweet potato and chickpea couscous

Dinner:
Fresh fish and lentil curry served with basmati or brown rice.