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The Omega Diet: Days 1-4

  Here are the menu plans for your first four days on the Omega Diet:

DAY ONE

Breakfast
Medium portion low-fat bio yoghurt with 1 satsuma and 1 kiwi fruit, chopped and stirred in.
Mid-morning snack
Nut mix (see recipe).
Lunch
1 portion hummus (see recipe), sliced red and yellow peppers and red onion, stir-fried in a little olive oil until soft, all served on top of one slice of dark rye bread or with one mini wholewheat pitta.
1 apple.
Afternoon snack
Medium portion low-fat bio yoghurt.
1 satsuma.
Evening meal
1 portion rainbow trout fillets with tapenade (see recipe).
Green beans and broccoli.
30g brown rice (dry weight).

DAY TWO

Breakfast
1 Weetabix.
1 large dessert pear or peach, chopped.
Skimmed milk or soya milk to cover.
Mid-morning snack
1 orange.
Nut mix (see recipe).
Lunch
1 portion rice and bean salad (see recipe).
Salad leaves to garnish.
Afternoon snack
Low-fat natural fromage frais.
1tsp runny honey.
Evening meal
1 small portion roast, baked or grilled organic chicken (skin removed).
Lightly cooked spring greens, peas and carrots.
1-2 omega-3 fish oil capsules.

DAY THREE

Breakfast
Small portion porridge made with traditional porridge oats, half skimmed milk (or soya milk) and half water sprinkled with 1 portion seed mix (see recipe).
1 orange.
Mid-morning snack
Medium portion low-fat bio yoghurt.
1 tsp runny honey.
Lunch
1 portion Puy lentil and squash soup (see recipe).
Afternoon snack
1 apple.
Nut mix (see recipe).
Evening meal
Large portion of white fish, baked, steamed or grilled.
Broccoli.
Salad of sliced tomatoes, spring onions and rocket leaves, all tossed in 2 tbsp French Dressing (see recipe).
30g brown rice (dry weight).
1-2 omega-3 fish oil capsules.

DAY FOUR

Breakfast
Medium portion low-fat natural fromage frais.
Kiwi fruit, sliced, and raspberries.
Mid-morning snack
Nut mix (see recipe).
Lunch
1 portion salade niçoise (see recipe).
1 slice organic wholemeal or rye bread.
Afternoon snack
Seed mix (see recipe).
Medium portion low-fat natural bio yoghurt.
1tsp runny honey.
Evening meal
1 portion spicy stuffed peppers. (see recipe).
Side salad of cos lettuce, watercress and rocket.
Half portion bulghur wheat.
1 slice melon or 1 apple.

TOMORROW: HOW EATING FAT CAN HELP YOU LOSE WEIGHT
PLUS DAYS 5-8 OF THE DIET, WITH MORE NOURISHING RECIPES