Overindulged? Try our one-week recovery diet

Get back on track to good health

If you've recently overindulged by eating too much and consequently felt bloated and lethargic, why not try our one-week recovery diet to get back on the track to good health? This eating plan is not designed to starve yourself thin; rather, its focus is to get nourishing foods back into your body. However, because most of the foods in the plan are low in fat and sugar, you may lose a couple of pounds too.

The diet will provide you with the recommended five portions of fruit and veg a day (or more), along with lean protein, healthy fats, fiber, vitamins and minerals.

Throughout the week, drink as much as you like of water, herbal tea and diluting juice. Tea, coffee and fruit juice are also allowed, but try to restrict your intake to around two cups a day and if you can, keep alcohol to a minimum.

Portion sizes haven’t been specified – eat as much as feels comfortable. You shouldn’t still feel hungry after a meal, or too full. Men can usually afford to eat a few more calories than women, so they can eat the fruit, nuts, seeds and whole grains a little more freely.

Monday

Breakfast:

  • Porridge made with skimmed milk
  • Chopped banana
  • Handful of dates

Lunch:

  • Tuna salad made with one small tin tuna in brine, half a red pepper, one tomato, crème fraiche and mixed leaves.
  • One thick slice of wholemeal bread

Snack:

  • Two small satsumas
  • Handful mixed unsalted nuts

Dinner:

  • Broccoli and mushroom risotto
  • Made with Arborio rice, broccoli, mushroom, garlic, onion and vegetable stock

Tuesday

Breakfast:

  • Fruit and nut muesli with skimmed milk
  • Handful of blueberries
  • Toasted crumpet with low fat spread

Lunch:

  • Omelette made with one egg, onion, spinach, tomato and a tablespoon of strong mature cheddar
  • Big bunch of salad leaves on the side

Snack:

  • Two jaffa cakes
  • One apple

Dinner:

  • Large bowl of carrot and courgette soup, made with one carrot, one courgette, two cloves garlic and one pint vegetable stock – blended
  • Wholemeal roll with olive oil

Wednesday

Breakfast:

  • One thick slice of wholemeal toast
  • Peanut butter (try a variety with no added salt or sugar)
  • Handful of blueberries

Lunch:

  • Smoked mackerel, beetroot, new potato, spring onion and celery salad.
  • Dressing made with low fat yogurt, a teaspoon of horseradish, lemon juice and black pepper.

Snack:

  • Two sticks of celery with low fat cream cheese

Dinner:

  • Beef stir-fry
  • Strips of lean beef with beansprouts, peppers, savoy cabbage and oyster sauce
  • Served with rice noodles

Thursday

Breakfast:

  • Scrambled egg with spring onion and tomato
  • One thick slice of wholemeal bread, toasted

Lunch:                  

  • Cous cous and feta salad with finely chopped tomato, celery, cucumber, spring onion, basil, mint, lemon juice and plenty of black pepper.

Snack:

  • Handful mixed unsalted nuts
  • One orange

Dinner:

  • Butternut squash curry made with butternut squash, aubergine, garlic, onion, spices (cumin, coriander, turmeric, mustard seed and coriander leaf), half a tin of tomatoes and low fat natural yogurt
  • Served with rice

Friday

Breakfast:             

  • Porridge made with water
  • Topped with chopped apple, almonds, sultanas and honey

Lunch:

  • Chicken and bacon salad made with chicken breast, one rasher of trimmed lean bacon, half an avocado, tomato, lettuce and topped with toasted pine nuts.

Snack:

  • One pot low fat natural yogurt
  • One pear, chopped and stirred through the yogurt

Dinner:

  • Small vegetable pizza
    • Pizza base
    • Sauce: tinned tomato, tomato puree, balsamic vinegar, garlic, onion and a dash of chili powder.
    • Topped with courgette, peppers and olives or any veg of your choice.

Saturday

Breakfast:

  • Berry pancakes made with two handfuls frozen berries, flour, skimmed milk, sugar, pinch of salt and drop of oil
  • Served with low fat natural yogurt
  • One glass orange juice

Lunch:

  • Wholemeal pitta bread with hummus, ham, half a red pepper and cucumber

Snack:

  • Two celery sticks with low fat cream cheese

Dinner:

  • Baked trout (with onion, garlic, lemon and olive oil)
  • Handful new potatoes
  • Steamed green beans and broccoli

Sunday

Breakfast:

  • One rasher of grilled back bacon, half a grilled tomato, poached egg, large handful grilled mushrooms and two tablespoons baked beans

Lunch:

  • One bowl of carrot and courgette soup (as Tuesday)
  • Two oatcakes with hummus

Snack:

  • Handful mixed unsalted nuts
  • One apple

Dinner:

  • Roast chicken breast with lemon, chili, garlic and olive oil
  • Baked sweet potato
  • Steamed spinach with garlic
  • Stewed rhubarb with custard (made from powder with skimmed milk)

Comments (2)

  • RunningDebz 'I'm not a mad fish lover....What would you suggest I have insteaad of tuna?'

    Report as inappropriate

  • Kirstie_McIntosh 'Hello RunningDebz - no problem if fish isn't your thing. How about a lean chicken breast (no skin), or better still turkey. Alternatively, if you are a non meat eater try substituting the tuna for puy lentils - great source of protein and low in fat. '

    Report as inappropriate

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