The second part of the core diet is also nice and easy like the first part...
Remember this meal plan is called the Core diet because it really does focus on avoiding all fat that contribute to belly fat.
Day 1
Breakfast:
Turkey patties
To make 4, crumble 150g minced turkey in a bowl, fold in 3 very finely chopped spring onions, 2 tsp dried parsley, a pinch of dried marjoram and some salt and pepper. Separate 1 small egg and fold in just enough of the white to bind the mixture. Shape the mixture into 4 equal patties. Fry the patties in a little olive oil for 5–6 minutes per side or until cooked through. Serve 2 patties with 100g cottage cheese per person.
• Include a 75g serving of blueberries per person.
Morning snack
Baked pear with crushed pecans
For 1, serve half a baked pear sprinkled with a little cinnamon or nutmeg and 1 tbsp crushed pecans. Substitute with a fresh pear, if wished.
Lunch:
Spinach, chicken and strawberry salad
To serve 1, chop or slice 125g cooked skinless chicken breast and set aside. Toss 55g spinach leaves with 75g sliced strawberries and 2 chopped hard-boiled egg whites. Dress with a little olive oil and
balsamic vinegar and fold in the chicken.
Afternoon snack:
Herby cheese balls
To make 8, combine 190g softened cream cheese with 20g grated cheddar and 30g finely chopped spring onion. Shape into 8 balls, roll in finely chopped fresh parsley (about 10g) and chill. Serve 2 cheese balls per person with 1 rice cake or 4 rice crackers. Store leftovers in the fridge for another day.
Dinner
Chicken cacciatore
To serve 2, slice 225g uncooked boneless skinless chicken thigh or breast meat into pieces. Chop 2 garlic cloves very finely. Peel and thinly slice ½ small onion. Thinly slice ½ green pepper, discarding the seeds; slice 100g mushrooms. Season the chicken and sauté in a saucepan in a little olive oil with the garlic until evenly browned. Add the onion, green pepper and mushrooms, 200g tinned chopped tomatoes, a bay leaf, a pinch of dried oregano and a dash of red wine, if wished. Cover and simmer for about 45 minutes or until the chicken is cooked through. Discard the bay leaf and serve sprinkled with 1 tbsp freshly grated Parmesan or some Parmesan shavings.
• Accompany each serving with 65g brown rice and 50g salad greens dressed with a little olive oil and balsamic vinegar.
Day 2
Breakfast:
Ricotta and leek frittata
To serve 2, thinly slice the white part of 1 small leek. In a frying pan, sauté the leek in a small knob of butter until softened, about 2 minutes. Allow to cool slightly. In a bowl, beat 4 eggs with some seasoning and 2 tbsp ricotta cheese to combine. Preheat the grill to high. Add another small knob of butter to the pan, tip in the egg mixture, stir through and cook over a low heat for about 10 minutes or until set, then finish for 3 minutes under the grill or until lightly golden.
• Include a 30g serving of blueberries per person.
Morning snack:
Apple with cashew butter
To serve 1, slice a small apple thinly and spread the slices lightly with a little cashew butter, about 1 tbsp in total.
Lunch
Fillet of fish amandine
To serve 2, place 225g white fish fillets in an ovenproof dish. Preheat the oven to 180°C. Melt 60g butter in a frying pan, add 15g sliced almonds and 1 tsp lemon juice and sauté until the nuts are lightly browned. Spoon out the almonds and reserve, pour the butter mixture over the fish fillets, season and bake for 10–14 minutes or until the fish flakes easily. Sprinkle over the almonds to serve.
• Accompany each serving with 40g wild rice and 90g steamed spinach.
Afternoon snack
Tropical Parma ham rolls
To serve 1, prepare 3 thin wedges of fresh mango, then wrap each in a very thin slice of Parma ham.
Dinner
Greek stuffed chicken
To serve 2, have ready 2 boneless skinless chicken breasts. Combine 25g crumbled feta, 1 tbsp finely chopped sun-dried tomatoes in oil (drained), 1 tbsp softened cream cheese and ½ tsp dried basil to make a stuffing. Slice a pocket in the meatiest side of each chicken breast and fill with the stuffing, dividing it evenly. Heat 2 tsp olive oil in a frying pan and cook the chicken for 7–10 minutes, turning, or until the juices run clear.
• Accompany each serving with 40g brown rice and 90g steamed broccoli.
Day 3
Breakfast
Crab and cheese pie
To serve 2, preheat the oven to 170°C. Lightly oil a small ovenproof dish and scatter 50g grated Emmenthal cheese over the base. Evenly scatter over 120g white crab meat. In a bowl, beat together 2 eggs with 90ml double cream and a pinch each of salt and grated nutmeg. Carefully pour into the baking dish and bake in the oven for about 30 minutes or until lightly golden and just set in the middle.
• Include a 40g serving of raspberries per person.
Morning snack
Herby cheese balls
See Day 1 for details.
Lunch
Greek stuffed chicken with spinach
See Day 2 for details. Serve the chicken with a salad of spinach (about 80g per person), with 1 tbsp of sliced almonds.
• Include a 75g serving of sliced strawberries per person.
Dinner
Spicy steak with a hot sweet salsa
To serve 2, make a salsa by combining ½ mango (finely chopped) with 2 tbsp finely chopped red pepper, ½ tsp finely chopped medium-hot red chilli
• Accompany each serving with 50g brown rice and 90g steamed broccoli.
• If wished, double the quantities and save half for lunch tomorrow.
Day 4
Breakfast
Courgette fritters
To serve 2, beat 2 eggs in a bowl with a little seasoning. Grate 180g courgettes, ½ garlic clove and a little onion (about 1 tbsp) and fold all these into the eggs. Heat 1 tbsp vegetable oil in a frying pan over a medium-high heat and drop in the mixture to form 4 fritters. Press lightly with a palette knife and cook on each side for 1–2 minutes until browned and heated through. Serve 2 fritters per person with 2 eggs cooked any way you like.
Morning snack:
Cheese with almonds
For 1, serve 30g cheese of your choice with 1 tbsp almonds.
Lunch:
Cos salad with steak and salsa
For 2, make a salsa and grill 2 steaks as for dinner on Day 3, with or without spicy seasoning (or use leftover servings). Prepare crisp cos lettuce leaves for 2. Drizzle over a little olive oil and lime juice. Slice the steaks into thin strips and serve on the lettuce with the salsa.
Afternoon snack
Apple with pecans
Per person, serve a small baked apple sprinkled with cinnamon and 2 tbsp crushed pecans. Substitute a small fresh apple if preferred.
Dinner
Glazed lamb chops
To serve 2, have ready 2 lamb chops, about 125g each and season these. Make a marinade by combining 3 tbsp orange juice with 75ml balsamic vinegar, 1 tsp clear honey and 1 tbsp soy sauce or tamari. Toss the seasoned lamb in the marinade and set aside in the fridge for a few hours. When ready to cook, remove the chops from the marinade and pan-fry or grill for 3–4 minutes each side or until done to your liking. Meanwhile, heat any leftover marinade until reduced slightly. Brush the lamb chops with the reduced marinade before serving.
• Accompany each serving with 40g wild rice and courgette ribbons. For 2, peel 2 courgettes into strips using a vegetable peeler. Chop 2 small cloves garlic and 2 tbsp parsley. Heat 2 tsp olive oil in a frying pan and fry the garlic until softened. Add the courgettes and a pinch of salt and stir-fry for 2 minutes or until tender. Sprinkle with parsley, a squeeze of lemon juice and some seasoning.
Day 5
Breakfast
Yoghurt and berries
Per person, serve 125g unsweetened whole or semi-skimmed yoghurt and 70g blueberries.
• Include 1 home-made salmon cake per person. To make 4, skin 300g salmon fillet, blitz 200g in a food processor for 5 seconds, transfer to a bowl, chop the remainder and combine. Fold in 1 tbsp finely chopped onion, 1 tbsp freshly grated Parmesan, 2 tsp mayonnaise, 2 tsp chopped fresh dill and some seasoning. Beat 1 whole egg and fold in enough to bind the mixture without it becoming sloppy.
Heat a thin layer of olive oil in a frying pan. Dollop the mixture into the pan to form 4 patties and fry for 3–4 minutes each side until lightly golden. Serve with lemon wedges. Keep leftovers for another time.
Morning snack
Herby cheese balls
See Day 1 for details.
Lunch
Posh egg mayonnaise
To serve 2, shell and chop 4 hard-boiled eggs. Chop 60g tofu and 30g celery. Finely chop 40g onion and 1 tbsp fresh dill. Combine all these in a bowl. Fold in 75g cooked fresh or frozen peas and 4 tbsp mayonnaise. Season with salt and pepper and a dash of Worcestershire sauce to taste. Serve the egg mayonnaise on 50g mixed salad greens per person.
Afternoon snack
Avocado and pear dip
Peel and mash 2 ripe avocados. Peel and chop 1 fresh pear. Trim and chop 2 spring onions. Combine and serve about 2 tbsp per person with 55g sliced cucumber or 90g sliced courgettes. Store leftovers in the fridge for another time.
Dinner
Stuffed red pepper
Makes 2 servings for today and 2 for lunch tomorrow. Preheat the oven to 180°C. Halve 2 large red peppers and remove the seeds; blanch in boiling water for 2–3 minutes, then drain. For the filling, combine 350g ricotta (not low-fat), 50g chopped pitted black olives, 40g chopped walnuts, 4 tbsp very finely chopped parsley and 2 tsp finely grated lemon zest. Evenly fill the pepper halves, sprinkle over some freshly grated Parmesan (about 40g total) and then place in a baking dish with 5mm water in the bottom and bake for 20–25 minutes or until cooked through. Finish under the grill, if wished. Serve 1 pepper half per person. Reserve 2 servings for lunch tomorrow.
• To accompany, serve 50g salad greens, per person, dressed with oil and vinegar.
Day 6
Breakfast
Crustless seafood quiche
To serve 2, preheat the oven to 180°C. Butter a small ovenproof dish. In a bowl, whisk 3 eggs with a knob of softened butter and 6 tbsp single cream. Fold in 85g grated cheese, 60g white crab meat and 60g chopped raw prawns. Finely slice 2 spring onions, reserve 1 tbsp and fold in the rest. Season to taste. Transfer the mixture to the baking dish. Scatter over the reserved spring onion and bake for 25–30 minutes or until set. Allow to stand for 5 minutes before serving.
• Include a 60g serving of raspberries per person.
Morning snack
Lemony hummus with vegetable dippers
For 1 person, serve 75g sliced vegetables of your choice with 2 tbsp good-quality lemony hummus. For home-made, drain and rinse 1 x 400g tin chickpeas and whizz in a food processor with 60g tahini, 1 chopped garlic clove, 1 tbsp olive oil, 1 tbsp water, some seasoning and 4–5 tbsp lemon juice, or to taste. Store in the fridge.
Lunch
Stuffed red pepper
See Day 5 for details. Serve 1 pepper half per person with a handful of salad greens.
• Include a 75g serving of strawberries and 1 tbsp double cream per person.
Afternoon snack
Nectarine with ricotta
Serve ½ nectarine filled with 2 tbsp ricotta cheese and sprinkled with cinnamon or nutmeg.
Dinner
Chargrilled chicken with tasty tomatoes
To serve 2, preheat the oven to 180°C. Slice 2 large tomatoes (or 4 smaller ones) in half horizontally, melt 15g butter and use to brush the tops, season with black pepper and garlic salt (or use a little chopped garlic) and a sprinkling of freshly grated Parmesan. Place in a baking dish and bake for 15–20 minutes for smaller tomatoes, 10–15 minutes longer for larger ones. Meanwhile, beat 2 skinless boneless chicken breasts to flatten them slightly. Season well and cook on a griddle or grill for a couple of minutes per side or until cooked through and the juices run clear. Serve with the tomatoes.
• To accompany, cook 60g wild rice per person.
Day 7
Breakfast
Spinach scramble
For 1, whisk 2 eggs in a bowl with some seasoning. Wilt 30g spinach with a splash of water briefly in a small frying pan. Drain off any liquid and push the spinach to the outer edges of the pan. Add a splash of olive oil to the pan with 1 tbsp each chopped onion and red pepper, and sauté until tender, gradually stirring the spinach into the vegetables. Add the seasoned eggs and continue stirring until set.
• Include a 75g serving of strawberries with 1 tbsp double cream per person.
Morning snack
Apple with cashew butter
To serve 1, slice a small apple thinly and spread the slices lightly with a little cashew butter, about 1 tbsp total.
Lunch
Easy chicken florentine
To serve 2, cut 2 skinless chicken breasts into broad strips. Peel and finely chop a large garlic clove.
Wash 200g fresh spinach. Heat 2 tsp olive oil in a large frying pan, add the chicken, lightly brown all over, then cover and continue cooking for 7–9 minutes or until the pieces are cooked through and the juices run clear. Remove from the pan and set aside. Add 2 tsp more oil to the pan, stir in the spinach and garlic and cook until the spinach wilts (about 3 minutes), stir in 50ml double cream and 15g freshly grated Parmesan, followed by the chicken, then heat through gently and serve.
• Include an 80g serving of cantaloupe melon per person and a small bowl of chilled fresh gazpacho-style soup. For 2, place 250ml organic mixed vegetable juice in a blender with a pinch each of cayenne and cumin and a splash of red wine vinegar. Peel or trim and chop 1 small tomato, ½ small red onion, ½ small red pepper, and ¼ cucumber. Add to the blender and whizz until combined to your preferred texture. Chill.
• Dice some extra onion, pepper and cucumber to sprinkle on top when serving.
Afternoon snack
Herby cheese balls
See Day 1 for details.
Dinner
Beefy burger with vegetable confetti
Grill or fry good-quality bought burgers to your liking. Alternatively, for home-made burgers, combine 250g minced beef with 1 finely chopped shallot, 2 tbsp chopped fresh parsley and some seasoning. Shape into 2 patties and fry in a little oil for 4–5 minutes per side or until done to your liking.
• Accompany each serving with 40g wild rice and the vegetable confetti. For 2, chop 1 small red pepper (discard seeds and core), 1 small garlic clove, 25g onion and 1 tsp basil. Trim 250g green beans and cut into lengths. Sauté the red pepper, garlic and onion in a little olive oil in a lidded frying pan until tender. Add the basil, beans and a pinch of salt, cover and cook on a low-medium heat for 7–8 minutes or until the beans reach desired tenderness. Scatter over 20g freshly shaved or grated Parmesan and serve.
