Natural_Health_June_2017

HEALTHY DIET PLAN
EAT YOURSELF SLIM
Get your diet back on track with this tasty,
nutritious and low calorie meal plan from Rick Hay
Despite our best intentions, it can be difficult to eat healthy meals every day.
On evenings when there’s no food in the house or you just don’t have the
energy to cook, it’s hard to resist the temptation to throw a pizza in the oven
and be done with it. We all find ourselves in that situation sometimes, but it
can be a real hindrance to losing weight. Lunches often pose the greatest
challenge – when you’ve spent an hour cooking dinner, the idea of staying in
the kitchen to prepare a meal that is both nutritious and satisfying for the next
day isn’t all that appealing.
Luckily, there are ways around this – planning ahead is an effective way of
avoiding the ready meals, sticking to healthy eating and keeping your weight loss
on track. We’ve enlisted the help of Rick Hay, nutrition director at Healthista
(healthista.com), to create a one-week lunch and dinner plan that will save you
time without compromising on flavour and nutritional value.
Sunday
LUNCH
TOFU OR CHICKEN AND
VEGETABLE CURRY
200g tofu or organic chicken;
sesame oil; 200ml coconut milk;
100g broccoli; 100g cauliflower
florets; 50g green beans; 1 tin
of chickpeas; handful or two of
cashews; 75g brown rice; a few
tsp of chilli or cayenne paper
and 1 or 2tbsp of red or green
curry paste; soy sauce or tamari
to taste
1 Stir fry the tofu or chicken
in the sesame oil and coconut
milk, then add the vegetables,
nuts, spices and curry paste and
lightly fry before boiling the rice.
Add the soy sauce or tamari.
2 Serve a third of the curry with
the rice and keep the rest for
later in the week.
DINNER
SARDINE AND SPINACH BOWL
4 or 5 sardines; olive oil; 2 hard
boiled free range eggs; 1 red
onion; handful of baby spinach;
1 tsp chilli flakes; 1 tsp paprika
1 Lightly fry the sardines in olive
oil and slice the boiled eggs then
put them into a bowl. Chop the
red onion, add it in along with the
spinach and season with the chilli
flakes and paprika.
Monday
LUNCH
Put a third of Sunday’s curry in one
wholemeal pitta bread.
DINNER
CHUNKY VEGETABLE SOUP
2 tomatoes; 1 diced onion; 1 diced
carrot; 2 handfuls of kale; 750ml
water; 1 tbsp fresh ginger; chilli
flakes to taste; cayenne pepper to
taste; pinch of black pepper; pinch
of sea salt; 1 garlic clove; 1 or 2
vegetable stock cubes; half a tin of
chickpeas (optional)
1 Cut the tomatoes into chunks and
heat with the onion, carrot and kale
in the water. Add the ginger, chilli
flakes, cayenne and black pepper,
sea salt, garlic and stock, as well as
the chickpeas if you want. Simmer
for 15 to 20 minutes.
64 NATURAL HEALTH