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5 Day Body Blitz Diet

Don’t forget to drink plenty of water, tea or black coffee – and if you don’t like the look of one meal, simply swap it for another. Just remember not to have rice or porridge more than once a day.

The key is no fruit, wheat, sugar, dairy or processed foods. And no alcohol!


Breakfast: Plain or ham omelette. Whisk 2-3 eggs, 1/2tsp mixed herbs, salt and pepper. Melt a knob of butter (no more than 1/2tsp) in a pan. Don’t add milk.

Lunch: Steak and salad. Any kind of cut or size allowed. You don’t have to cut any fat off. Grill or fry the steak as you like.

Supper: Stir-fry vegetables and brown rice. Put 50g (dry weight) brown rice on to boil (takes 30 mins) – chop up loads of vegetables into strips (carrots, courgettes, onions, peppers, green beans, etc). Stir-fry them in olive oil.


Breakfast:  Natural live (Bio) yoghurt.

Lunch: Chef’s Salad made from hard-boiled eggs, any cold meat, sticks of celery, spring onions, ice-berg lettuce, cucumbers, cherry tomatoes and olive oil dressing.

Supper: Lamb chops with rosemary and roast vegetables such as courgettes, peppers & onions. Place lamb in large roasting dish and sprinkle with fresh rosemary. Add a handful of garlic cloves. Brush a baking tray with olive oil and roast some veg at the same time.


Breakfast: Unsmoked bacon and eggs all cooked in olive oil.

Lunch:  Salad Niçoise. Mix a tin of tuna, or a tuna steak, on a bed of salad. Add a couple of hard-boiled eggs and anchovies.

Supper: Stuffed peppers. Boil 50g dry weight brown rice, stir-fry chopped, mixed, vegetables in olive oil and then mix the rice & veg and fill a de-seeded pepper shell. Then bake in a medium oven until the pepper is soft to a fork touch.


Breakfast:  Up to 100g of puffed rice cereal (rice must be the only ingredient). Available in the gluten-free section of supermarkets.

Lunch: Brown rice salad. Pre-cook 50g dry weight brown rice. Leave to  chill. Add finely-chopped salad ingredients (cucumber, spring onions, pepper, celery, crushed garlic clove). Use olive oil & black pepper as a dressing.

Supper: Roast or grilled chicken breast with garlic or lemon with vegetables and salad.


Breakfast: Porridge made from up to 75g porridge oats (a quick tip is to just pour boiling water from the kettle on the dry oats, until it’s the consistency you like).

Lunch: Pork and vegetable kebabs. Skewer cubes of pork and vegetables such as broccoli florets, peppers, onions and tomatoes drizzled with olive oil and roasted in the oven.

Supper: Salmon or tuna steak or a whole fish – as long as it’s not smoked or cured – served with a selection of vegetables and a side salad.

The 5 day plan rules

Unless specified, you can eat as much as you like so you shouldn’t feel hungry.

Drink about 1.5 litres of water, herbal tea, decaf tea or coffee (without milk) a day.

No dairy is allowed, apart from a knob of butter for cooking when stated, and as much natural live yoghurt as you like.

Don't mix  fats (eg meats ) and carbs (eg  brown rice) in the same meal – because the body will end up storing the fat.

 Cut out all wheat such as bread and pasta. Replace with brown rice.

  Avoid all processed food, alcohol, sugary snacks and fruit as all affect blood sugar levels and lead to cravings.

 Eat as much natural yoghurt as you like as it kills off bacteria in the stomach and combats bloating.

 A protein-only breakfast, like eggs and bacon, means you’ll stay full until lunchtime.

 Unless mentioned, all foods can be cooked in any way – roasted, fried, grilled, baked, poached, steamed etc.

 You can have unlimited amounts of any vegetables, apart from potatoes and mushrooms.

 Salad can consist of any veg – lettuce, tomatoes, carrots, peppers, cucumber, onion, beetroot and so on.

 Swap any meal with another if you don’t like something – but don’t have rice or porridge more than once a day.

The diet is only designed for five days, but you can follow it for up to 14 days  then slowly reintroduce foods like wholemeal bread & pasta & baked potatoes. But take care not to mix them with fats.

Raspberry & Mango complex and T5 Citrus would both work well with this diet plan 

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