Disclaimer

Although this diet will help most people lose weight and become healthier, it is not guaranteed. Some people may not lose weight with this diet. This diet may cause some detox effects in some people. This diet may not be suitable for everyone, and I would advise you to seek medical advice before changing your diet, especially if you have any health conditions. No part of this publication shall be reproduced, transmitted, or sold in whole or in part in any form, without the prior written consent of the author. All trademarks and registered trademarks appearing in this guide are the property of their respective owners. Users of this guide are advised to do their own due diligence when it comes to making health decisions and all information, products, services that have been provided should be independently verified by your own qualified professionals. By reading this guide, you agree that myself and my company is not responsible for the success or failure of your diet and health decisions relating to any information presented in this guide.

The GreenTHICKIES

7 Day Diet Plan

© GreenTHICKIES.com 2013

Contents

09 Getting started Frequently asked questions about my 7 day diet plan

39 Groceries Shopping lists for every breakfast, lunch and dinner

47 Guide How to make my gorgeous GreenTHICKIES

57 7 day diet plan Recipes to lose weight and improve your health

01

Introduction

Hi, my name is Katherine Kyle,

inventor of the filling green

smoothie - the GreenTHICKIE.

I managed to lose a lot of weight

and get healthy by drinking

GreenTHICKIES and eating a

mainly unprocessed whole foods

diet. My most frequent request is

to break down my diet so you

can lose weight and get healthy

too. I know that a lot people do

like to follow a specific diet plan

to help them to lose weight and

regain their health.

My 7 day diet plan incorporates

the types of foods that I eat a lot

of the time with my favourite

delicious evening meals and

some new GreenTHICKIES recipes

that have never appeared on

my website

www.GreenTHICKIES.com.

My 7 day diet plan is based on a

gluten free diet (with wheat

options) and using mainly

unprocessed whole foods.

Every day starts with a

GreenTHICKIE (filling meal

replacement fruit smoothie with

added greens) for breakfast. For

lunch you have the option of

having either another

GreenTHICKIE or a baked potato

with a salad, salad dressing and

a choice of fillings.

Dinner is a different meal every

day with a salad.

My 7 day diet plan includes an

extensive FAQ section followed

by shopping list, diet overview

and the detailed recipes with

photos. I hope you enjoy this

diet, feel better than you ever

have and kick-start your weight

loss.

Katherine Kyle

03

What can GreenTHICKIES do for you?

For those who don’t know

anything about GreenTHICKIES

here is a brief introduction.

GreenTHICKIES are a filling

smoothie designed to be a

complete meal replacement.

They are great for busy people

who want to get healthy but

don’t have the time to prepare

or eat more elaborate meals.

They are also good for those who

don’t enjoy eating salads.

I invented the GreenTHICKIE after

I had my first baby as I no longer

had the time to sit down and

enjoy a big healthy meal.

Before I had my baby I lost 56

pounds on a green smoothie

diet. You can read all about that

here.

After I had my first baby I lost 42

pounds on a GreenTHICKIES diet.

This 7 day diet plan shows you

exactly what to eat for a week so

you can begin your journey to

lose your excess weight too.

I am now currently using this diet

plan to lose weight with

GreenTHICKIES again after

having my second baby.

After an initial weight loss of 5lbs

on this diet, I have continued to

lose about 2lbs a week eating

very similar types and quantities

of food.

My testers of this diet lost an

average of 3.5 pounds while

following this diet for a week.

One of my testers actually lost

just over 11 pounds!

Some of the most common

health improvements my testers

noticed included:

Increased energy

Reduced cravings

Better sleep

Reduced hunger

Less bloating

05

I would love for you to have the

same results.

This diet only lasts for 7 days but

it’s not a faddy diet.

Hopefully once you start to

notice how much better you are

feeling and how quickly you are

able to lose weight, you’ll be

motivated to continue to eat

healthily.

Now what happens when you

finish this 7 day diet plan? What

then?

Would you like some more help

with losing weight in the long

term and a 12 week

FREE crash course on

how to succeed with

GreenTHICKIES ?

I am helping

thousands of people

to turn their lives

around as we speak.

Each lesson has an actionable

challenge for you to complete to

keep you on track.

Sign up for GreenTHICKIES FREE

e-course by clicking this link now

To access fun, freebies and all

the best from Green Thickies,

please like GreenTHICKIES

Facebook Page by clicking this

link.

Bonuses

There are several bonuses

I’ve created to say thank

you for buying this e-book.

Your bonuses are:

Printable shopping list.

Printable recipes (without

images) to save you printing

this entire e-book.

How to get support and avoid

failure on your new diet.

The secret of accountability for

weight loss success.

Secrets for weight loss and

weight maintenance in the

long term.

Meal plan templates for

breakfast, lunch and dinner so

you can continue to lose

weight with your favourite

foods.

Click this link to get these

FREE bonuses

06

Full page image—landscape over both pageslandscape over both pages—behind text

Getting Started Frequently asked questions about my 7 day diet plan

Do I need to count calories to lose

weight?

I don't think all calories are

created equally.

Some of the foods that we eat

cause us to retain excess water

and others help us feel fuller

longer. If you are eating

processed foods the chemicals

can have any number of effects

on your health and weight that

you may be unaware of.

When people switch to a whole

foods diet, they generally can

lose weight without counting

calories. However, some people

like to know that if they've gone

to the trouble of trying a diet

they want to be sure they are

going to lose weight.

This 7 day diet is based on

1400 average calories per

day. 1400 calories should be

enough calories for most people

to lose weight. However it may

be too low (or high) for some

people. You can use this tool to

track calories in your food, and

this tool to find out how many

calories you need to lose weight.

You can then adjust your food

accordingly. However it may be

better to increase your exercise

rather than decrease the calories

in this diet further.

10

I don’t want to restrict my calories. Can

I still follow this diet?

If you are a man, do workouts,

have a physical job, are

breastfeeding or require more

calories than the average person

or simply don't need to lose

weight, then I would advise you

to eat more food to add some

more calories to your diet. You

can make more GreenTHICKIES

or snack on any type of fruit until

you are full. Record everything

you eat and if after 1 week you

haven't lost any weight (and

want to lose weight), cut down

the amount you eat.

I prefer to advise people to eat

to hunger levels rather than to

calories and this is only possible

when you are following a whole

foods diet such as this one. If you

are getting too hungry and are in

danger of not being able to stick

to the diet, eat enough fruit to

keep you going until your next

meal. I've never been able to

stick to calorie controlled diets as

I get very hungry and have been

either pregnant or nursing for the

last couple of years so have

needed extra calories in my diet

anyway. I often eat well over my

calories the first day on a new

healthy diet until my body gets

used to the food, but I always still

lose weight as long as I'm eating

healthy food.

Once you have been eating

whole foods for a while your

body will naturally regulate itself

and you will be full when you've

had enough and lose your

cravings for unhealthy foods.

You will naturally lose weight this

way but this 7 day diet plan is a

good starting point to kickstart

your weight loss.

Avoiding refined sugar is the key

to balancing your blood sugar

levels, reducing cravings and

reducing hunger. 11

Should I avoid animal products?

My 7 day diet plan is free

from all animal products.

There are three reasons for this:

1. Most meats, dairy and eggs

that you buy in normal

shops are full of pollutants

such as hormones, antibiotics,

pesticides, medication and

chemicals that have been fed

to the animal. Normal animal

products are far from healthy

and I believe will cause you

more harm than do you good

to use these as part of a

normal diet.

2. It is very expensive to eat

good quality animal

products. My belief is that if

you can’t afford to eat very

good quality meat, dairy and

eggs, then it is far healthier to

cut down on this type of food.

This diet will give you some ideas

of other types of meals you can

include in your diet regularly. This

will save you money and ensure

you are getting a balanced

range of nutrients.

3. Good quality animal

products can be difficult to

find. It can be hard for a lot of

the world to access organic

grass fed meat, dairy and eggs

which are truly ‘free range’

I do however believe that you

can eat a healthy diet by eating

some animal products. But that

would probably consist of raw or

organic dairy and meat raised by

an organic farmer who adheres

to strict regulations. It is much

healthier to eat animal products

from animals who have been

grass fed and pasture raised.

12

Some people do manage to find

animal products that meet such

criteria and thrive on this type of

diet, so if you do find healthy

meat or dairy sources and want

to include this in a long term diet,

you can replace the dairy free

milk with raw or organic milk and

the salad or main meal fillers with

similar quantities of organic

meat.

Some people are concerned

about the safety of raw milk. I

can't recommend it, as I don't

drink it and it's actually illegal to

sell it where I live. So if you're

interested in that you would have

to do your own research and

make up your own mind about

that. Read more here.

However while you are following

my 7 day diet plan, I suggest

that even if you do eat meat

and dairy regularly and want

to continue doing so, that

you refrain from doing it for

this week only. I think it's good

to take a break from animal

products from time to give your

body a rest and ease your

digestion.

Not all diets are good for all

people and you have to

listen to your own body

about what's right for you.

But I hope you enjoy these 7 days

and you can then continue to

eat whole real foods in the long

term.

IMAGE

My 7 day diet plan is balanced

and contains an abundance of

vitamins and minerals for one

week. However in the long term

if you continue to eat this way

you will need to supplement if

you don’t include animal

products in your diet.

If you include fortified dairy free

milk you can get Vitamin D and

B12 from that but if you make

your own dairy free milk, you may

need to supplement these two

vitamins to ensure you get them

in your diet.

We get Vitamin D from the

sunshine and for good balanced

health you will need to get out

into the sunshine regularly.

People tend to be able to

tolerate the sun more easily

when they switch to a whole

foods diet, although I do

recommend building up your

exposure gradually and not

going out when the sun is at it's

strongest. If, however, you live in

the Northern Hemisphere and

rarely see much sunshine then

you may need to take a Vitamin

D supplement.

We used to get enough Vitamin

B12 from the soil but that has

been so depleted that a lack of

Vitamin B12 can affect vegans

and meat eaters alike. Animals

also struggle to get enough

natural vitamin B12 from their

food. So you may want to

consider taking a B12

supplement too.

Can I get all the nutrients I need from

this diet?

15

Why is raw food so important?

Although this is not a raw food

diet, I do believe it is important to

eat a good amount of raw fruit

and vegetables in your diet for

several reasons:

Raw food retains the

greatest amount of

nutrients which aren't

destroyed by cooking.

Raw food is often easier for

the body to digest so it

gives you more energy.

Raw food nourishes and

hydrates you giving you

better skin and hair and

preventing diseases more

easily than eating only

cooked food.

You will be consuming raw food

at every meal as part of this diet,

mainly with fruit, salad, leafy

greens and nuts and seeds.

Some people say the more raw

food in your diet the better, but

it's very hard to sustain a 100%

raw food diet and not all foods

should be eaten raw, so your diet

won't be as balanced. However

for a detox I totally recommend

a 100% raw food diet. I sustained

a raw food diet for 6 months after

being extremely ill and managed

to recover my health completely.

My 7 day diet plan is typical of

the food I now eat to sustain my

health, lose and maintain my

weight. Although I eat more

food than listed here to maintain

my weight.

16

This is the type of diet you can

stay on long term as it's not a

faddy diet. It's a nutritionally

balanced diet based on

healthy whole foods so it will

actually be better for you to

stay on this diet for longer

than 7 days.

However I do think we need a

variety of different foods in our

diet for good health. This is

because the soil is depleted in

nutrients and we also get

different nutrients from different

foods, so try and vary the types

of foods that you eat while still

making sure everything is in it's

whole and natural state.

You should vary your fruit in

your smoothies, the types of

greens you use (try spinach, kale,

chard, lettuce, parsley, mint,

basil, boy choy/ pak choy etc.),

and the vegetables. As I said

previously it’s better to add

animal products or supplement if

you follow this diet long term.

Can I do this diet long-term?

IMAGE

Fruit

basket?

Should I make everything from scratch?

I totally believe in a whole

foods unprocessed diet for

good health which means

making everything from scratch

as it's the only way to guarantee

freshness and minimise

chemicals, unhealthy additives

and fillers.

However, I'm also realistic

about this. We are all extremely

busy people and some things

can just put us off even trying to

get healthier. So for this reason I

have recommended that for

some recipes you use coconut

milk from a tin or dairy free milk

that you buy at the shops, but if

you can't get hold of it or want to

make your own milks, I provide

some links to recipes at the end

of this section.

You can also use whole dates in

your smoothies or make a big

batch of date paste to use as

a liquid sweetener. I believe

date paste is the healthiest liquid

sweetener you can use as it’s

made from whole foods and not

heat treated or processed in any

other way.

I have also suggested a

microwave for making a baked

potato quickly but there is a lot

of debate about how healthy

microwaves are so have given

alternatives for cooking your

potatoes too.

I have also suggested some

recipes where you can use

tinned beans, chickpeas, lentils

and tomatoes to save you time.

But you are very welcome to

make these from scratch to

avoid processed foods too. I

occasionally use canned/tinned

foods but try to make it a habit to

cook my legumes from scratch

by soaking and boiling them for

18

the time stated on the packet. I

also find it quick to make tomato

sauce using my blender instead

of using canned chopped

tomatoes.

Coconut Milk

Dairy Free Milk

Date Paste

Peanut Butter

Replace tinned tomatoes with

chopped tomatoes, preserving a

big batch and a how to replace

one can of tomatoes with fresh

tomatoes. And many other

tomato Equivalents.

4 Ingredient Oil free hummus

Make your own oil free ‘Lazy

Garlic’

Almond Flour/ Ground Almonds

Freeze greens for your smoothie

Homemade whole wheat pasta

Vanilla Extract made with

alcohol

Homemade ground vanilla (with

just vanilla beans)

Homemade Gluten Free Tortillas

Homemade Quinoa Pasta

Recipes to make food from scratch:

All the recipes in this book just

serve 1 person. This is because

when most people go on a diet

they only want to put themselves

on the diet. However you may

be cooking for a family so just

increase the quantities for the

number of people you are

cooking for. To cook for a family

of 4, multiple all the ingredients

by 4.

You also may want to cook in

batches rather than making an

evening meal every single night.

I generally do this at home,

making more than I need and

freezing it in portion sizes. If you

are planning to stick to this diet

for more than 1 week you may

want to make extra to save you

having to cook during the first

week or free up your time in

subsequent weeks. You might

want to try the recipes first to see

if you like them before making

big batches.

How many people do the recipes

feed?

Image

20

If you aren't used to eating a

whole foods diet you may

experience some discomfort

when you first switch to this diet.

This is mainly due to detoxing

and getting used to additional

fibre in the foods. When we

detox, we actually feel worse

before we feel better as the

harmful substances we used to

consume are making their way

out and make us feel ill as they

pass through our system. Most

people don't feel too bad when

they are detoxing and can carry

on their normal responsibilities.

Detox symptoms may include:

headaches, lethargy, temporary

muscle aches, mucus or other

discharge, a coated, pasty

tongue, flu-like symptoms,

irritability, difficulty sleeping,

weakness, cravings, nausea,

constipation, diarrhea, gas.

You can tell if your symptoms are

caused by a detox rather than

illness or intolerance as they don't

last forever. Usually detox

symptoms will last anywhere

between 1 and 14 days and you

will usually feel a lot better once

they've passed.

However, if you are experiencing

symptoms of illness that aren't

going away it is worth finding out

if you are intolerant or allergic to

any specific foods and getting

your health checked out by a

health professional.

I recommend changing one of

your meals to one of the diet

plan meals every week to ease

yourself into the diet gradually

and avoid detox symptoms.

How do I recognise detox symptoms?

21

Do I have to use organic food?

Organic food is much

healthier as any pesticides

used are to be obtained from

natural sources. It is unclear

whether all organic food is more

nutritious but I'm sure it's much

easier for the body to utilize

without so many harmful

chemicals sprayed on to it.

However organic food can be

very expensive and not always

available. I don't eat everything

organic as I can't get hold of

everything organic. So I would

suggest just do the best and buy

whatever organic food you can

afford. If you buy non-organic

foods I would suggest thoroughly

washing and peeling as much of

the fruit and veg as you can.

I recently learned that toxins are

more easily stored in fats than

anything else so that's a very

good reason for buying organic

oils. Also a lot of non organic oils

are derived from GMOs.

Every year a list of the 'Dirty

Dozen' is produced which details

the foods which contain the

highest amounts of pesticides.

This includes Apples, Peaches,

Peppers, Kale, Celery, Spinach,

Potatoes, Collard Greens,

Strawberries, Nectarines,

Blueberries, Lettuce, Grapes and

Cucumbers. A lot of these foods

are featured in this diet so this is

worth bearing in mind.

22

A lot of people enjoy drinking

green smoothies because they

don't like salads. Green

Smoothies/GreenTHICKIES are

great because you don't taste

the greens and don't take lots of

chewing. If you don't like salads

you can choose to have another

GreenTHICKIE (the same one

that you made for breakfast) for

your lunch. If you don't want to

have a salad with your dinner

you can either leave it out

completely and make the meal

without the salad. If you keep

eating this way for a while you

may find that your taste buds

change and eventually you start

to enjoy salads. This is what

happened to me. I used to hate

salads and now I love them and

now a meal doesn't feel right

unless it's sitting on top of a big

green salad.

If there are any of the recipes

that include ingredients you don't

like you can always substitute

other similar ingredients in place

of them. For example if you don't

like a particular vegetable, you

can replace it with any other

vegetable of a similar quantity.

If there is a meal that you know

you won't enjoy such as chilli and

rice, you can choose to eat one

of the other meals in the book in

place of this meal. Most of the

What if I don’t like some of the food in

this diet?

What type of oats to use?

You can either use porridge/

quick cook/ old fashioned/ rolled

oats and throw them straight into

your smoothie without soaking or

cooking them first. (but it’s

healthier to soak them overnight)

Or if you want to use more of a

whole oat (healthier) such as oat

groats, steel cut or oatmeal it is

better to soak this in water

overnight in the fridge. Then

measure the soaked oat groat

for the recipe as the oats almost

double in size once they’ve been

soaked and are much more

dense in calories. All oats benefit

from being soaked overnight. I

personally make my whole

smoothie the evening before

and leave it in the fridge for the

same benefits as soaking oats

separately. For more information

you can read this article all

about oats.

meals in each day have a similar

calorie count so you can swap

any of the meals around and it

won't affect the diet.

If you eat a different meal every

day it can be much more

expensive than eating the same

foods as you may have to buy a

larger quantity of a particular

ingredient than you wanted. It's

better to save some money and

eat similar foods if you need to as

you can always choose different

recipes for the following weeks.

As long as you can eat a varied

diet across an entire year it

doesn't matter if you eat the

same thing every day for a while.

25

What substitutions can I make?

All my GreenTHICKIE recipes

include the following ingredients.

I provide a substitution for these

ingredients if you can’t tolerate

them:

Fillers See the next page for

filler substitutions.

Nuts: Use seeds (Sunflower,

Pumpkin, chia or ground

flaxseed).

Seeds: Use nuts (Cashews,

almonds or pecans).

Greens: Use spinach, kale,

chard, collards, lettuce or

spirulina.

Fruit: Substitute mango for

bananas, oranges for

grapefruit or clementines,

peaches for mango, or

whatever fruit you can get

hold of.

Dates/ Date paste: You can

use raisins or any other dried

fruit. If you don’t have dried

fruit you could use maple

syrup, honey or agave but

your smoothie will contain less

calories and might spike your

blood sugar more quickly.

Salad: If you don’t like eating

salad at all, simply have a

GreenTHICKIE for breakfast and

the same one for lunch and

don’t include the salad with the

evening meal.

Greens in your smoothie: I

believe you’ll feel much better if

you eat greens but feel free to

leave them out.

For the evening meals, you can

swap any spices, beans for

chickpeas or lentils, and tofu for

beans. You can swap white

potatoes for sweet potatoes and

any of the herbs.

Feel free to add in extra spice

such as chilli powder if you prefer

spicier food.

If you feel you need more fats in

this diet, add up to 1 tablespoon

of extra virgin oil or coconut oil to

your evening meal.

26

What are the smoothie fillers?

26

A Green Thickie is a healthy

smoothie that is extremely filling.

The word thickie means a thick

filling smoothie. All the smoothies

in this book contain an added

‘filler’ so you can drink these

smoothies as a meal

replacement.

There are several fillers you can

use to turn your dessert smoothie

into a meal replacement.

It is very important to add a filler

to your smoothie or you’ll feel too

hungry.

Choose 1 from the following list to

add to your smoothie:

Fillers

1/2 Cup of Oats/ Oat flour

1/2 Cup of Quinoa

1/2 Cup of Buckwheat

2 small Bananas (in addition to

any bananas already in the

recipe)*+ ^

1 medium Mangos (1 cup) (in

addition to any mangos

already in the recipe)*+ ^

1/2 Avocado*+ ^

2 Tablespoons Coconut

Butter*+ ^

1/3 Cup of Coconut Milk from a

Can*+ ^

2 Tablespoons of Coconut

Cream*+ ^

1/2 Cup Sweet Potato*+ ^

1/2 Cup White Potato*+

1/2 Cup Cooked Beans +

1/4 Cup Seeds +

3 Tablespoons Nuts +

1.5 Tablespoons Nut Butter+

1.5 Tablespoons Seed Butter+

All of these fillers have roughly

the same number of calories.

Each smoothie serves 1 so you

would consume one filler in each

smoothie.

* Ingredients with a star are

easier to blend

+ Ingredients with a plus

symbol are grain free

^ Ingredients with this symbol

are easier to digest. 28 29

How to prepare the fillers

Most of the fillers can be added

raw but to aid digestion, improve

available nutrients and make the

smoothies easier to blend it is

advisable to prepare the fillers in

the following ways:

Oats: Soak these in the

smoothie liquid overnight and

add straight to the blender

Quinoa: Rinse then soak these

in the smoothie liquid overnight

and add straight to the

blender.

Buckwheat: Rinse these and

continue to rinse every couple

of hours for 8 hours then add

straight to the blender.

Sweet Potato: Cook this first by

steaming it for 10 minutes or

baking it for 20 minutes

White Potato: Steam this for 12

minutes and bake it under

tender, about 45 minutes.

Cooked beans: Rinse canned

beans or follow packet

instructions to soak and cook

dried beans.

Seeds and nuts: Soak over

night, rinse and add to the

blender.

* If using dates, it’s also good

to soak these overnight in the

smoothie liquid and add it all

to the blender.

Frozen spinach often doesn't

undergo the same hygiene

practices that fresh spinach does

as it's not expected to be eaten

frozen. However I still eat frozen

spinach as it's much easier to

manage. You won't run out as

quickly or find your spinach has

gone bad overnight. It also

makes your smoothie nice and

cold.

However it's much better to get

organic greens if you can.

Pesticides stick to surface area

and spinach is just one large

surface area. I can feel the

difference between normal

spinach and organic. The

normal spinach feels very waxy.

You can always freeze your own

spinach which is probably the

best option. This way you get

fresh organic greens and don't

have to worry about them going

off. Here are some more

instructions on how to freeze your

own greens.

Can I use frozen spinach?

What type of greens to use?

You can use any mild greens you

like and it's much better to rotate

your greens fairly often so you're

not always eating the same

ones. You can use spinach, kale,

chard, parsley, basil, romaine

lettuce, lambs lettuce, or

collards. You can read more

about my Top 10 Greens for a

green smoothie here. This also

includes a green powder made

from dried leafy greens which is a

good option if you ever run out

of fresh greens.

30

Can I use oil?

Oil isn’t listed in any of the

recipes as it’s easy to eat too

much of it when you’re not

used to a healthier diet. But if

you want to use oil, I believe

Coconut Oil is the healthiest oil

you can use but it's not always

good for everything as it solidifies

at most room temperatures so it's

not so good for salad dressings. I

would use Coconut Oil for

cooking and Extra Virgin Olive Oil

for Salad dressings and

marinades.

What foods should I avoid long-term?

For at least the first week on this

diet I'd try and stick to it exactly

and not add any extra foods that

aren't listed but after that if you

want to stay on this type of diet I

would recommend avoiding all

the following for good health:

Processed foods (especially

anything with long ingredients

lists)

White flour products

Refined sugar or sweeteners

(in most processed foods)

Refined oils (in most processed

foods)

Non organic meat and dairy

from animals not grass fed.

Refined grains of any type

(White rice, flour)

Caffeinated drinks including

tea and coffee

Sugary drinks including soda,

and fruit juice.

Alcohol

31

The only drinks I can recommend

are water (preferably filtered,

distilled or spring water), herbal

tea, homemade fruit or

vegetable juices, smoothies

made from scratch with

unprocessed ingredients or

homemade nut or seed milks.

For this week try and limit yourself

to water and herbal tea.

What about drinks?

Do I have to exercise?

To just lose weight you don't

need to do exercise, however

studies have shown that more fat

rather than water is lost when you

combine exercise with a healthy

diet. Also you are more likely to

keep the weight off long term if

you exercise as your body will be

burning more calories while you

are sleeping. I believe exercise is

absolutely essential for good

health as it flushes out toxins,

decreases risks of degenerative

diseases, increases your energy

and mobility, relieves depression

and stress, improves your blood

circulation, immune system,

brain, nerve function, speeds up

healing, improves digestion,

removes fat, lowers cholesterol,

prevents insomnia, improves

strength and endurance,

normalises hormones and

prevents osteoporosis. Do you

need any more reasons? When

you are detoxing you may have

low energy but as soon as your

energy returns I would advise

starting with some light exercise

such as walking.

32

IMAGE—exercise

To be able to make the food on

this diet you will need the

following:

Blender

Click here to see which blenders I recommend for GreenTHICKIES

and read the next page for

help with cheaper blenders.

See which smoothie cups I

recommend here. Chopping board

Sharp knife

Measuring cups and spoons

Colander or salad spinner (to

wash greens and drain pasta)

Pans of different sizes

(Including a wok or large frying

pan preferably and a small

frying pan)

Baking tray

Food processor (Preferable but

not essential as a blender

could be used)

Potato peeler

Potato masher

Silicon baking sheet (Optional

but I find it great for all baking)

Click here to see all the kitchen

equipment I recommend

What equipment do I need?

Where can I buy ingredients?

Hopefully you'll be able to get

most if not all of the ingredients

for this diet at your local store but

if you can't get hold of

something feel free to

substitute something similar or

Amazon will have most of the

things you need if you want to

order anything specific online.

Click here to see the resources

and ingredients I recommend 34

One of the most frequently asked

questions I get is:

"What type of blender do I need to

make GreenTHICKIES?"

Basically the answer is, any type of

blender will make a GreenTHICKIE.

However, I will say that of course you

get what you pay for. If you buy a

top of the range blender, you will get

beautifully smooth, professional

quality smoothies.

But that doesn't mean to say that

cheaper blenders can't also make

perfectly edible GreenTHICKIES.

I've experimented with a variety of

cheap blenders and if you are

making a GreenTHICKIE with a

cheaper blender you might get better

results if you do the following:

1. Add your liquid and hard

ingredients first and blend for 1-2

minutes.

2. Add your leafy greens and blend

again for 1-2 minutes.

3. Lastly add your fruit and any other

ingredients and blend until

smooth. This may take from 5 to 10

minutes in total.

YES you read that correctly—a

cheaper blender may take up to 10

minutes to make a relatively smooth

GreenTHICKIE.

Before you leave it blending, just

make sure you have scraped down

the sides to ensure no ingredients get

stuck there. This will avoid you finding

lumps of food in your smoothie.

Your smoothie may end up slightly

warm after blending for such a long

time so I would advise you to either

cool it down in the fridge (I leave

mine overnight), add 1 cup of ice at

the end or use frozen fruit if your

blender can cope with it.

Some other strategies that you can

use to make blending easier are to

soak your oats, seeds, nuts and dried

fruit overnight to soften them.

You can also try adding more liquid to

help your smoothie blend, resulting in

a more watered down thinner

smoothie.

Try adding oatmeal or quick cook

oats, ground almonds (almond flour)

and flaxseed meal (ground flaxseed)

and date syrup to your smoothie

instead of whole nuts and oats.

Click here to see which blenders I

recommend for GreenTHICKIES

How do I make a smooth GreenTHICKIE with a low speed blender?

36

How can I save money on this diet?

The shopping list for this diet can

look overwhelming and if you

had to buy absolutely everything

from scratch it might cost quite a

lot. However I'm hoping that you

already have quite a lot of the

store cupboard ingredients

which should reduce the list quite

considerably.

To save money on this diet I

would advise you to choose 2 or

3 of the smoothie recipes, 2 or 3

of the salad fillings for lunch and

2 or 3 of the dinners and just

increase the amount of

ingredients that you need to buy

for those. This will cut down on

the amount of ingredients that

you need to buy and make

things a lot easier for you. I

would especially advise you to

do this if you are only making

these meals for yourself as it's

very difficult to buy ingredients in

single servings sometimes. Also

choose recipes where you

already have most of the store

cupboard ingredients to save

more money.

Cooking just a few of the

recipes in bulk for the week

will not only save you money

but will also save you time

too. You could make a batch of

smoothie that will last for 2 days,

make enough potatoes for

your lunch to last for more than

one day. You could make an

evening meal to last for 4 days

then you'd only need to prepare

this twice a week. Or you could

spend one day of your weekend

preparing 2 batches of 2 evening

meals and freeze them in

How can I save time on this diet?

38

portions. Then in the evening you

could prepare your food for the

next day, make a large batch of

smoothie, chop enough salad for

the next day and make up your

lunch in advance. Then all you'd

have to do when you come in

the next evening is warm up a

portion of your dinner and serve

it with a salad, and then make

your food for the next day. If you

are having GreenTHICKIES for

breakfast and lunch your

preparation time will be reduced

even further. You won't have to

make a lunch at all, just one

batch of smoothie and a quick

salad to serve with your dinner. It

usually takes me about 5-10

minutes to make a smoothie and

10 minutes to make a lunch or a

few minutes to chop a quick

salad. So hopefully you'll only

spend about 20 minutes each

evening preparing food for the

next day.

GreenTHICKIES will store very well

in the fridge for at least 2 days,

probably 3 but I wouldn't store

them any longer than 3 days. I

usually make my smoothies in

advance and find them nice

and cool when they've been in

the fridge overnight.

Once you get into a routine and

get used to the recipes things will

get a lot quicker. If you only

make a couple of the recipes

one week, you could try 2 more

of the recipes the following week

and that way this 7 day diet can

last you for a month easily.

Groceries Shopping lists for every breakfast, lunch and dinner

GT Image

Breakfasts (to serve 1)

□ 3 Clementines

□ 4 large bananas or 8 small

bananas

□ 3 Lemons

□ 1 Grapefruit (Only 1/2 needed)

□ 5 Oranges (zest needed for

dinner)

□ 1 small mango or 1 cup mango

chunks (fresh or frozen)

□ 5 Apples

□ 1 bag of dates (Enough for 1

1/2 Cups)

□ 3 large bags of Spinach

(Enough for 7 Cups)

□ 1 Celery (Enough for 1.5 Sticks)

□ 1 Tin of Coconut Milk (Enough

for 1 Cup)

□ 1 Carton of dairy free milk

(Enough for 1 Cup)

□ Your chosen filler ingredients

Store Cupboard Ingredients

□ Small bag of Almonds/ Almond

Flour/ Ground Almonds

(Enough for 3 Tablespoons)

□ Small bag of Walnuts (Enough

for 1 Tablespoon)

□ Small bag of Pecans (Enough

for 1 Tablespoon)

□ Small bag of Pumpkin Seeds

(Enough for 1 Tablespoon)

□ Vanilla Extract, Vanilla Bean or

Ground Vanilla (Enough for 1/2

teaspoon vanilla extract/ 1/2

vanilla bean or 1/2 teaspoon

of ground vanilla)

□ Cinnamon (1 teaspoon)

□ Nutmeg (Pinch)

□ Cocoa or Carob Powder (2.5

Tablespoons)

Shopping Lists

43

Shopping Lists

TIP: if you are drinking

GreenTHICKIES for your lunch

instead of the potato salad you

can double the amounts for

breakfast and don't buy the

following lunch ingredients.

□ 7 Medium sized potatoes

□ 7 small lettuces or 3 large

lettuces (14 cups worth of

lettuce or leafy greens) This

is for lunch and dinner. If

you buy bags of lettuce

you might need about 3-4

bags but they tend to go

off faster so may not last for

a whole week.

□ 14 cups of other fresh raw

chopped vegetables for

example peppers,

tomatoes, cucumbers,

grated carrot whatever

you enjoy or can buy. A

good suggestion may be to

get a large bag of

peppers, 2 cucumbers,

large bag of tomatoes, 3

carrots and a celery. Just

buy salad ingredients you

like.

□ For the salad fillings for

lunch just buy fillings that

you like. You need about 2

cups in total of any of the

following to last a week:

Avocado, Beans from a

can (Any beans e.g. butter

beans, haricot, broad),

Raw Seeds (Pumpkin,

Sunflower, Sesame), Lentils

from a can, Hummus

(Check there is no added

sugar and if you plan to use

this long term it's better to

Lunches (to serve 1)

44

make your own), Raw

unsalted nuts (Cashews,

pecans, pine nuts, walnuts

etc.)

□ 1 garlic bulb

□ 4 Tablespoons from a bottle

of Apple Cider Vinegar

□ 3/4 Cup from a bottle of

Soy Sauce (If you are

following a gluten free diet,

ensure you get a gluten

free soy sauce)

□ A packet of dates (fresh or

dried) to make date paste

or one bottle of maple

syrup or agave nectar)

Dinners (to serve 1)

Vegetables and fruit

□ 1/2 Cup Cherry Tomatoes

□ 1 small head of Broccoli

□ 2 Cups of mixed stir fri veg (such

as Peppers, Onion, Beansprouts,

grated carrot, courgette, baby

sweetcorn, broccoli, cauliflower,

mange tout, sugar snap peas,

About 200g)

□ 3 Onions

□ 200g mushrooms (About 2-4

cups)

□ 1 large bunch basil

□ 1 small bunch cilantro/

coriander (optional)

□ 1 Carrot

□ 2 Zucchinis/ Courgettes

□ 1/4 Cup Sweetcorn

□ 1 Red Pepper

□ 1 Tomato

□ 2 Medium Potatoes

□ 1 Bag of fresh spinach (2 Cups)

□ 2 Lemons

□ 1 Bulb Garlic (7 garlic cloves)

□ 1 Mango

Grains and pastas

□ 150g gluten free pasta (if you

can't find gluten free use whole

wheat pasta if you can tolerate it)

□ 75g of gluten free noodles or

pasta (if you can't find gluten free

use whole wheat noodles if you can

tolerate them)

□ Whole grain rice (1/4 Cup)

□ Wholewheat or gluten free

wraps (2)

Pulses, nuts and seeds

□ 1 Tablespoon Peanut butter

□ 1 tin (400g) of butter beans

(or other white beans)

Shopping Lists

□ 1/8 Cup unsalted unroasted

cashew nuts

□ 2 Tablespoons pine nuts

□ 1 Cup of pinto beans

□ Hummus (1/4 Cup)

Other ingredients

□ 1 Cup dairy free milk (nut or

seed milk)

□ 1/2 Can Coconut Milk

Store Cupboard Ingredients

□ Sea salt (1 1/4 teaspoon)

□ 1/2 Teaspoon garlic powder

□ 1 Teaspoon pepper

□ 2 Tablespoons arrowroot

□ 1 Teaspoon Chilli powder

□ 1/2 Tablespoon cumin

□ 1 Teaspoon ground fennel or

fennel seeds

□ 1 Tablespoon Curry Powder

□ 1/2 tin chopped tomatoes

□ 5 Teaspoons date paste/syrup

(or other healthy sweetener)

□ 1/4 Teaspoon cocoa/carob

powder

□ 5 1/2 Tablespoons Soy Sauce

(If you are following a gluten free

diet, ensure you get a gluten free

soy sauce)

□ 2 Teaspoons apple cider

vinegar

□ 1 1/2 Tablespoons balsamic

vinegar

□ 1/2 Teaspoon oregano

□ 1/2 Teaspoon dried basil

Optional extras for extra calories

□ 1 piece of fruit of your choice

twice a day

□ Additional salad for optional

snacks

47

Guide How to make my gorgeous GreenTHICKIES

How to make a GreenTHICKIE

As you will be having a GreenTHICKIE every day followed by the

same lunch, I have included general instructions on how to make a

smoothie along with the lunch recipes so you can refer to these every

day. The overview of the diet for each day follows this section.

Blend the ingredients in the order

listed. If you are making a green

smoothie blend the greens and

liquid first and then blend the rest

of the ingredients. This creates

more space in your blender. Add

more water if required to thin it

out. Substitute any of the

ingredients for whatever you

already have. If your smoothie is

too warm, you can cool it down

in the fridge or freeze some of

your ingredients before blending.

It is better to add frozen

ingredients at the end to cool

the smoothie down and make it

easier for your blender to blend.

If you are new to GreenTHICKIES

and have more questions about

making the perfect

GreenTHICKIE, please read this

guide on How to make a

GreenTHICKIE. Or read this guide

on How to make a smoothie

perfect every time.

TIP: The GreenTHICKIES all serve 1 but you could double the recipe

and either drink the other serving for lunch or keep it for the next day.

51

Baked potato

Ingredients

1 Medium sized potato

Instructions

Bake a potato (either a sweet

potato or a white potato)

either by baking in the oven at

200 C / 390 F for an hour, or 5

minutes in the microwave.

Alternatively you can chop

and steam the potato until soft

(10-15 minutes) by placing it in

a steamer basket over a pan

of boiling water.

To serve

Serve with the salad, salad

dressing and fillings as detailed

below.

52

TIP: Make double this amount

and use half for lunch and half

for dinner. (First 2 ingredients for

dinner only.)

Ingredients

1 cup (or as much as you like)

chopped lettuce or dark

green salad leaves such as

romaine lettuce, spinach,

1 cup of other fresh raw

chopped vegetables for

example peppers, tomatoes,

cucumbers, grated carrot

whatever you enjoy or can

buy.

Salad Fillings

1/4 Cup of one of the following

fillings:

Chopped Avocado

Beans from a can which have

been soaked in water rinsed or

beans you have pre-cooked

(Any beans e.g. butter beans,

haricot, broad)

Roasted/ Raw Seeds (Pumpkin,

Sunflower, Sesame)

Lentils from a can which have

been soaked in water and

rinsed or lentils you have pre-

cooked

Hummus

OR 1/8 Cup of Roasted/ Raw

Chopped unsalted nuts

(Cashews, pecans, pine nuts,

walnuts etc.)

The versatile salad

53

Asian salad dressing recipe

Ingredients

2 cloves of minced garlic

4 Tablespoons Apple Cider

Vinegar

3/4 Cup Soy Sauce

2 Tablespoon of Date Syrup/

Paste or other sweetener

(maple syrup, honey)

Instructions

Mix all the ingredients together

by either stirring in a bowl or

blending in a blender for a

smoother dressing.

To serve

Add 3 Tablespoons of salad

dressing to your greens,

vegetables and fillings and mix

together for your lunch or

dinner

Oil free Italian salad dressing recipe

Ingredients

1 cup cold water or vegetable

broth

2 teaspoons of arrowroot

1/4 cup of vinegar (apple

cider, red wine or white wine)

1 tablespoon Dijon mustard

(Dijon or powder)

1/2 tablespoon date paste/

maple syrup or agave

54

If you want to make this lunch

easier to take to work, chop up

your potato and mix it with your

other ingredients and take it to

work in a container you can eat

straight out of using a fork. This

lunch is just as nice served cold.

Or for an even more convenient

lunch out of the house, take a

serving of GreenTHICKIE instead

of the potato salad.

See which smoothie cups I

recommend here.

Lunch on the go

55

1 or 2 cloves of crushed garlic

1 teaspoon salt

1 teaspoon dried basil

1/4 teaspoon paprika

1/4 teaspoon pepper

Instructions

Mix the arrowroot with just

enough liquid to make a

paste. Add to a pan on a low

heat and slowly whisk in the

remainder of the liquid and all

the other ingredients. Bring to

a boil then simmer until

thickened while continuing to

stir.

Cool down and store in the

fridge in an air tight container.

To serve

Add 3 Tablespoons of salad

dressing to your greens,

vegetables and fillings and mix

together for your lunch or

dinner.

Make either or both salad dressings and add to the salad for either

your lunch or dinner as desired. If you prefer to have no salad

dressing you can skip it altogether.

56

Mid-morning Snack

Try not to snack, but if you can’t

last until your next meal you can

choose from one of the following

snacks:

1 cup of strawberries

1 cup of blueberries

1 cup of mixed berries

1 small banana

1 apple

1 orange

1 peach

10-15 nuts (cashews, almonds,

walnuts etc. Unroasted

unsalted)

Mid-afternoon Snack Choose one of the following

snacks:

1 cup of lettuce with

1/2 cup of cucumber or

1/2 cup tomato

10-15 nuts cashews,

almonds, walnuts etc.

Unroasted unsalted)

and 1 tablespoon salad

dressing or

1 small piece of fruit

7 day diet plan Recipes to lose weight and improve your health

61

7 day diet plan overview

Day 1 Breakfast: Creamy Coconut and Clementine GreenTHICKIE

Lunch: GreenTHICKIE or Baked Potato with green salad

Dinner: Creamy Pasta with Broccoli and Mushrooms

Day 2 Breakfast: Sweet Grapefruit and Orange GreenTHICKIE

Lunch: GreenTHICKIE or Baked Potato with green salad

Dinner: Satay Noodles with Stir-Fry Veg

Day 3 Breakfast: Apple Coconut GreenTHICKIE

Lunch: GreenTHICKIE or Baked Potato with green salad

Dinner: Mushroom and White Bean Chili and Rice

Day 4 Breakfast: Apple Mango GreenTHICKIE

Lunch: GreenTHICKIE or Baked Potato with green salad

Dinner: Hummus, Salad and Mango Wrap

Day 5 Breakfast: Waldorf Salad GreenTHICKIE

Lunch: GreenTHICKIE or Baked Potato with green salad

Dinner: Pesto and Spinach Pasta with Pine Nuts

Day 6 Breakfast: Lemon Meringue Pie GreenTHICKIE

Lunch: GreenTHICKIE or Baked Potato with green salad

Dinner: BBQ Tofu or Beans and Potato Scallops

Day 7 Breakfast: Chocolate Orange GreenTHICKIE

Lunch: GreenTHICKIE or Baked Potato with green salad

Dinner: Orange Balsamic Roasted Vegetables, Bean Hash

Day 1

63

Serves 1

If you are having this smoothie again for lunch, double the recipe and drink half for breakfast and half for lunch.

Blend the following ingredients until smooth. (how to blend)

Ingredients

Lunch

Choose either:

Creamy coconut and clementine GreenTHICKIE

Or:

Baked potato, salad, salad dressing and choose from the list of fillings

Creamy Coconut & Clementine GreenTHICKIE

Breakfast

1 tablespoon almonds or almond flour / ground almonds

1 tablespoon of date paste or 2 large pitted dates

1 FILLER of your choice (click here to see the fillers)

3 large clementines or tangerines,

satusmas or small oranges.

1/4 cup coconut milk from a can

1/4 cup dairy free milk (Nut or seed milk)

1 frozen bananas or you can use fresh but it won’t be as thick or cold

1 cup loosely packed spinach

Serves 1

Ingredients

Creamy Pasta with Broccoli and Mushrooms

Dinner

1 cup of gluten free pasta About 75g (or make your own: Click here)

1 cup of broccoli florets Optional

1-2 cups of mushrooms chopped Optional

1/8 cup unsalted unroasted cashew nuts

1/2 teaspoon of apple cider vinegar

1/4 teaspoon salt

1/4 teaspoon garlic powder

Pinch pepper

3/4 cup dairy free milk Almond, coconut, etc.

3/4 tablespoon Arrowroot

1/4 tablespoon lemon juice

1/2 teaspoon mustard (Dijon or powder)

1/4 teaspoon oregano

Salad

1 Cup of chopped leafy greens

1 Cup of chopped salad vegetables (tomatoes, cucumber, peppers, onions, radish, carrot, fresh herbs etc.)

Up to 3 tablespoons of salad dressing (see page 52).

64

Instructions

1. Cook the pasta to the

packet instructions.

2. Steam the broccoli and

mushrooms on top of the

pasta. If you don't have a

steamer boil it with the

pasta or stir fry in some

vegetable stock or small

amount of water in a wok.

3. Combine all the rest of the

ingredients in a blender.

4. Transfer to a pan and

bring to the boil and

simmer on the lowest

heat for 10 minutes.

5. Mix the pasta, broccoli/

mushrooms and sauce

together.

To Serve

Serve the pasta on top of or next

to the same salad (without the

fillings) that you made for lunch.

65

Day 2

Serves 1

If you are having this smoothie again for lunch, double the recipe and drink half for breakfast and half for lunch.

Blend the following ingredients until smooth. (how to blend)

Ingredients

Lunch

Choose either:

Sweet grapefruit and orange GreenTHICKIE

Or:

Baked potato, salad, salad dressing and choose from the list of fillings

Sweet Grapefruit and Orange GreenTHICKIE

Breakfast

1 Orange peeled and chopped

1/2 small mango or 1/2 cup mango fresh or frozen

1/4 Cup Chopped pitted

dates/ date paste

1 Tablespoon Almonds Or almond flour/ Ground Almonds

1 FILLER of your choice (click here to see the fillers)

1/4 Cup Water

1 cup loosely packed spinach or other mild greens

1/4 Cup Coconut milk from a can

1/2 Grapefruit peeled and

chopped (** or 1 Orange if you can’t

tolerate Grapefruit. Please check your

medication before eating grapefruit.)

67

Serves 1

Ingredients

Satay Noodles with Stir Fry Veg

Dinner

75g of gluten free noodles or spaghetti or make your own: Click here)

2 tablespoon water

2 Cups or 2 handfuls of mixed stir fry veg such as (Peppers, Onion, Beansprouts, grated carrot, courgette, baby sweetcorn, broccoli, cauliflower, mange tout, sugar snap peas)

Salad

1 Cup of chopped leafy greens

1 Cup of chopped salad vegetables (tomatoes, cucumber, peppers, onions, radish, carrot, fresh herbs etc.)

Up to 3 tablespoons of salad dressing (see page 52).

Satay Sauce ingredients

1/4 Teaspoon Chilli powder or to taste

2 teaspoons date paste/syrup or other healthy sweetener

1.5 tablespoons Soy Sauce

2 teaspoons apple cider vinegar

1 tablespoon Peanut butter

1/4 Cup Water

2 garlic cloves minced

68

Instructions

1. Cook the noodles to the packet instructions

2. Combine all the satay

sauce ingredients in a small saucepan and stir while over a low heat.

3. Heat the water in a wok or

large frying pan on a medium to high heat and add the stir fry veg. Stir fry for about 5 minutes.

4. Add the sauce to the

vegetables and serve

over the noodles.

To Serve

Serve the noodles & veg on top

of or next to the same salad

(without the fillings) that you

made for lunch.

69

Day 3

Serves 1

If you are having this smoothie again for lunch, double the recipe and drink half for breakfast and half for lunch.

Blend the following ingredients until smooth. (how to blend)

Ingredients

Lunch

Choose either:

Apple Coconut GreenTHICKIE

Or:

Baked potato, salad, salad dressing and choose from the list of fillings

Apple Coconut GreenTHICKIE

Breakfast

1/2 large Banana or 1 small banana

1 Tablespoon Pumpkin Seeds

1 FILLER of your choice (click here to see the fillers)

1/2 Cup Water

1/2 Cup dairy free milk (nut or seed milk)

1/4 Cup Coconut milk from a can

1 cup loosely packed spinach or other mild greens

1 Apple chopped

71

Serves 1

Ingredients

Mushroom & White Bean Chili & Rice

Dinner

1/2 tin of chopped tomatoes (200g)

or 2 tomatos blended in the blender

1/2 tin of butter beans (or other white beans) (200g) or 1/2 Cup of pre-cooked beans

1/2 teaspoon salt

Optional, substitute any of the vegeta-bles for other vegetables you already have e.g. a handful of leafy greens (Kale, Spinach) makes a nice addition.

Salad

1 Cup of chopped leafy greens

1 Cup of chopped salad vegetables (tomatoes, cucumber, peppers, onions, radish, carrot, fresh herbs etc.)

Up to 3 tablespoons of salad dressing (see page 52).

1/4 Cup/ 80g of whole grain rice

2 Tablespoon water

1/4 Onion diced

100g mushrooms/ 1 Cup sliced

1 garlic clove minced

1/4 Tablespoon cumin

1/4 Tablespoon chilli powder

1/2 teaspoon ground fennel/ fennel seeds

1/4 teaspoon cocoa/ carob powder

72

Instructions

1. Cook the rice to the packet instructions.

2. Sauté the onions,

mushrooms and garlic in the water until softened in a large frying pan or wok. (About 5 minutes). Add more water if needed.

3. Add the rest of the

ingredients and simmer for 25 minutes.

To Serve

Serve the Chili & Rice on top of or

next to the same salad (without

the fillings) that you made for

lunch.

73

Day 4

Serves 1

If you are having this smoothie again for lunch, double the recipe and drink half for breakfast and half for lunch.

Blend the following ingredients until smooth. (how to blend)

Ingredients

Lunch

Choose either:

Apple Mango GreenTHICKIE

Or:

Baked potato, salad, salad dressing and choose from the list of fillings

Apple Mango GreenTHICKIE

Breakfast

1/4 Cup of dates or date paste

1 Tablespoon Almonds

or almond flour/ ground almonds

1/2 teaspoon vanilla extract or 1/2 vanilla bean or 1/2 tea-

spoon of ground vanilla

1 FILLER of your choice (click here to see the fillers)

1 Cup Water

1 cup loosely packed spinach or other mild greens

2 small Apples chopped

or 1 large apple

1/2 Small Mango chopped or 1/2 Cup mango chunks (fresh or frozen)

75

Serves 1

Ingredients

Speedy Hummus & Mango Salad Wrap

Dinner

1 gluten free or whole wheat wrap (or click here for homemade tortilla recipe)

1/4 Cup of hummus

1 Mango chopped

Or add to your salad if you prefer. Or choose a different fruit.

Salad

1 Cup of chopped leafy greens

1 Cup of chopped salad vegetables (tomatoes, cucumber, peppers, onions, radish, carrot, fresh herbs etc.)

Up to 3 tablespoons of salad dressing (see page 52).

Instructions

1. Spread the wrap with hummus.

2. Add the rest of the

ingredients to the wrap and roll.

To Serve

Just add enough salad and

mango so you can still roll the

wraps and add the rest of the

salad and mango to the side of

the plate.

76

Day 5

Serves 1

If you are having this smoothie again for lunch, double the recipe and drink half for breakfast and half for lunch.

Blend the following ingredients until smooth. (how to blend)

Ingredients

Lunch

Choose either:

Waldorf Salad GreenTHICKIE

Or:

Baked potato, salad, salad dressing and choose from the list of fillings

Waldorf Salad GreenTHICKIE

Breakfast

2 Sticks Celery

1/4 Cup of Raisins or dates/ date paste

1 Tablespoon Walnuts

Juice 1/2 Lemon

1/2 Teaspoon Cinnamon

1 FILLER of your choice (click here to see the fillers)

1 Cup Water

1/4 Cup Coconut Milk from a can

1 cup loosely packed spinach or other mild greens

2 small Apples chopped or 1 large apple

1/2 large Banana or 1 small banana

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Serves 1

Ingredients

Pesto & Spinach Pasta with Toasted Pinenuts

Dinner

1 cup of gluten free pasta or whole wheat pasta (About 75g) or make your own: Click here)

2 cups of fresh spinach

1/2 cups fresh basil tightly packed

2 tablespoons pine nuts

2 garlic cloves minced

1/4 teaspoon salt

1/2 tin butter beans (or other white beans)

Juice 1/2 lemon

3 tablespoons water

Salad

1 Cup of chopped leafy greens

1 Cup of chopped salad vegetables (tomatoes, cucumber, peppers, onions, radish, carrot, fresh herbs etc.)

Up to 3 tablespoons of salad dressing

Instructions

1. Toast the pine nuts: Heat a small frying pan over a medium heat, add the pine nuts (nothing else) and stir for about 3-5 minutes or until they turn golden.

2. Cook the pasta to the packet instructions adding the spinach right before you drain it just to wilt it.

3. Add the basil, pine nuts, garlic, salt, beans, lemon juice and water to a food processor or blender and process until minced. You may need to stop and scrape down the sides. If there aren’t enough ingredients to keep turning the blades of your food processer, try doubling the ingredients and freeze half.

To Serve

Mix the pasta, spinach & pesto

and place on top of or next to the

same salad (without dressing and

fillings) that you made for lunch.

Day 6

Serves 1

If you are having this smoothie again for lunch, double the recipe and drink half for breakfast and half for lunch.

Blend the following ingredients until smooth. (how to blend)

Ingredients

Lunch

Choose either:

Lemon Meringue Pie GreenTHICKIE

Or:

Baked potato, salad, salad dressing and choose from the list of fillings

Lemon Meringue Pie GreenTHICKIE

Breakfast

1/4 cup of Dates or date paste

1 tablespoon Pecans

Juice of 1 1/2 Lemons

1/2 Teaspoon Cinnamon

Pinch Nutmeg

1 FILLER of your choice (click here to see the fillers)

1 cup Water

1 cup loosely packed spinach or other mild greens

2 Bananas

83

Serves 1

Ingredients

Creamy Coconut Curry

Dinner

Curry Sauce

1/2 teaspoon Garlic Powder

1 tablespoon Curry Powder

1teaspoon Soy Sauce

1 teaspoon Date Paste or oth-er healthy sweetener

1/4 teaspoon Salt

1/2 can Coconut Milk

Salad

1 Cup of chopped leafy greens

1 Cup of chopped salad vegetables (tomatoes, cucumber, peppers, onions, radish, carrot, fresh herbs etc.)

Up to 3 tablespoons of salad dressing (see page 52).

Vegetables

1 Medium sized White or Sweet Potato cut into chunks

1 Tomato cut into chunks

1 Zucchini/Courgette cut in-to chunks

1/4 Cup Sweetcorn (or white beans or chick peas)

1/2 Onion diced

Optional:

Handful of chopped corian-der

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Instructions

1. Mix all the ingredients for the

curry sauce together in a pan.

Bring to the boil.

2. Turn the pan down to simmer,

add in the potatoes. Cover

and simmer for 10 minutes.

3. Add the other ingredients to

the pan and simmer for 5

minutes or until the potatoes

are tender.

To Serve

Serve your potato curry next to

your salad and top with fresh cori-

ander (if using)

Day 7

Serves 1

If you are having this smoothie again for lunch, double the recipe and drink half for breakfast and half for lunch.

Blend the following ingredients until smooth. (how to blend)

Ingredients

Lunch

Choose either:

Chocolate Orange GreenTHICKIE

Or:

Baked potato, salad, salad dressing and choose from the list of fillings

Chocolate Orange GreenTHICKIE

Breakfast

1 cup loosely packed spinach or other mild greens

1/4 Cup of Dates or date paste

2 1/2 Tablespoon Cocoa/ Carob Powder

1 FILLER of your choice (click here to see the fillers)

1/2 Cup Water

Zest of 1//2 Orange

1/2 Cup Orange Juice About 1-2 large oranges

2 large Oranges peeled and chopped About 1.5 Cups

87

Serves 1

Ingredients

Orange Balsamic Roasted Vegetables & Potatoes with Bean Hash

Dinner

Roasted Vegetables

Medium Sized Potato washed and cut into chunks

1 teaspoon flour

1 Carrot peeled and cut into sticks

1 Courgette cut into thick sticks

1/2 Pepper cut into wide strips

1/2 Cup Cherry Tomatoes cut in halves

1/2 Onion cut into eighths

Salt & Pepper to taste

Zest 1/2 Orange

1 1/2 tablespoons Balsamic Vinegar

1/2 teaspoon Oregano

1/2 teaspoon Basil

Bean Hash

1/2 cup of white beans (Pinto, navy, haricot, black eyed etc.)

Pinch Chilli Powder

1/4 teaspoon salt

1 garlic clove minced

1/8 teaspoon cumin

2 tablespoons water (or as much as it

takes just to blend easily)

Salad

1 Cup of chopped leafy greens

1 Cup of chopped salad vegetables (tomatoes, cucumber, peppers, onions, radish, carrot, fresh herbs etc.)

Up to 3 tablespoons of salad dressing (see page 52).

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Instructions

1. Preheat the oven to 230 C/450 F

2. Add chopped potatoes to a pan of cold water (must start off cold) and bring to the boil. Once boiling, boil for 4 minutes. Drain. Add salt, pepper & flour, take off the heat, add the lid to the pan and shake vigorously. Bake for 30 minutes or until brown.

3. Add the rest of the ingredients to a large mixing bowl. Mix. Spread out on a baking tray. Bake for 30 minutes or until brown.

To Serve

Place the potatoes, veg and

bean hash on top of or next to

the same salad (without the

fillings) that you made for lunch.

4. Add all the ingredients for the bean hash to a small pan. Mash the beans and mix. Warm up when ready to serve the meal.

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