THE BELLY OFF CHALLENGE WEEKS 1 TO 4

T HE B ELLY B ANISH D E L I G H T !

Formulated by DNA Boot Camp

Belly Banish Delight.... Week 1

Wednesday
Cut Up fresh fruit Salad (No Banana or pineapple) 1 x slice wholemeal toast and flora spread Serve with skimmed milk Serve on one slice wholemeal toast 1 x Boiled egg 1 x bowl shredded wheat (45g) 2 x eggs scrambled 3 grilled turkey rashers 1 x poached egg Low fat/sugar baked beans

Monday

Tuesday

Thursday

Friday

Saturday

Sunday

45g Porridge made with water

Breakfast

1 desert spoon of natural yoghurt Serve with low fat natural yoghurt and a sprinkle of museli

1 bowl unsweetened mueseli 45g with skimmed milk

150ml of orange juice

Mid Morning Snack 1 x Ryvita with flora spread and marmite 2 x Satsumas 1 x banana

1 x Apple

Raw carrot and pepper sticks

1 x apple 40g raisins

1 x kiwi 3 x dried apricots

Low fat hummus dip -

1 whole Pita Bread

Bowl of homemade soup Sprinkle with soy sauce and serve with small ciabatta Roll

Mixed Salad with pan fried chicken breast strips 1 x wholemeal sandwich Flaked salmon Sliced Cucumber

Lunch

Fill with 2 x slices Ham 1 x sliced tomatoes Cucumber slices

Serve with wholemeal roll

1 whole pita bread served with grated cheddar cheese and salad

1 x wholemeal tortilla wrap Fill with hot chicken strips Lettuce Chopped cucumber

Roast Chicken 2 x roast potatoes 2 x veg of choice Gravy Desert; Fresh fruit Salad

Mid afternoon Snack 1 x Kiwi

1 x Ryvita with thin topping of low fat cheese spread

3 dried apricots and a few almonds (approx 40g)

Small Bunch grapes and 1 x banana

1 x Ryvita with thin topping of low fat cheese spread

Olives Baby Gurkins 4 small cubes of feta cheese

2 x oat biscuits (low sugar)

2 good quality low fat sausages Small tin baked beans 2 x Poached eggs

Homemade low fat chicken curry (250-300g) Serve with 125g basmati rice

Dinner

Roast Chicken Piece (190g) Serve with Mixed Salad Lettuce Tomatoes Peppers Onions Avocado 1 medium sweet potato serve with 2 large desert spoons of homemade chilli con carne

Cheese Omelette made with 2 eggs Serve with Green Salad

Salmon Fillet 100g (pan fried with olive oil) STIR FRY Onions Peppers Fresh ginger Mange tout Soy sauce

Half a dozen fresh prawns stir fry Onions Garlic Ginger Peppers Bean sprouts Soy sauce

Belly Banish Delight.... Week 2

Wednesday
1 x bowl porridge (45g) made with skimmed milk 1 x Boiled egg 1 x slice gluten free toast and flora spread Serve with skimmed milk Serve on one slice gluten free toast 1 x bowl shredded wheat (45g) Spoon of natural yoghurt on top if desired 2 x grilled large flat mushrooms

Monday

Tuesday

Thursday

Friday

Saturday

Sunday
2 grilled turkey rashers 2 x scrambled eggs Served on Gluten free toast

Breakfast

1 bowl unsweetened muesli 45g with skimmed milk

Cut up fresh fruit with low fat natural yoghurt and a sprinkle of unsweetened muesli

Mid Morning Snack 1 x small bunch grapes 2 x plums Low fat hummus dip

1 x Pear

1 x Ryvita with flora spread and marmite

Raw carrot and cucumber sticks

1 x kiwi 40g raisins

1 x apple 3 x dried apricots

1 whole Pita Bread Flat omelette 2 eggs Mushroom and ham omelette 2 eggs Served with a small side salad 1 x gluten free sandwich Flaked Tuna Sliced Cucumber

Bowl of homemade soup

Lunch

- Roast Lamb - Mashed sweet potato - 2 x veg of choice - Gravy - 1tbsp grated cheese - Sliced tomatoes - 2 mushrooms Desert; Natural yoghurt served with 4-6 pecan nuts Raw carrot and raw cauliflower florets

Fill with - Half sliced avocado - Sliced Cucumber - Half tin tuna

Serve with gluten free roll

1 x wholemeal tortilla wrap Fill with. - Hot chicken strips - Lettuce - Chopped cucumber

Mid afternoon Snack 1 x orange

2 x plums

1 x small bunch grapes

1 x Ryvita with flora spread and marmite

3 x dried apricots 40g almonds

2 x oat biscuits (low sugar) Low fat hummus dip

Tuna steak fillet 100g

2 x good sized lamb chops 220g Pan-fried in olive oil with onions, ginger, mange tout. Serve with wholegrain noodles 125g and a splash of soy

Roasted Chicken piece (190g)

Sirloin steak 125g

Dinner

Small serving of sweet potato

Chicken piece (190g) placed in slow cooker with stock, onions, tomatoes, garlic and a glass of wine.

1 chicken fillet (100g) cubed and threaded onto skewers with alternate onion and peppers Serve with roasted tomatoes 2 x large grilled mushrooms Green beans Serve with steamed broccoli and carrots and sweet potato Grill kebab and serve with 125g basmati rice and 2 x tbsp of natural yoghurt

1 x bowl vegetable soup No bread needed!

Serve with roasted med veg

Serve with 125g cooked basmati rice stir fried gently in 1 tbsp of olive oil with chopped onions, mushrooms and peas

Belly Banish Delight.... Week 3

Wednesday Thursday Friday Saturday Sunday
2 x eggs scrambled Serve on one slice gluten free toast 1 x Green Tea 1 bowl unsweetened muesli 45g with skimmed milk 1 x Green Tea 1 x bowl porridge (45g) made with skimmed milk Spoon of natural yogurt on top if desired 1 x Green tea 1 x slice of Gluten Free toast with Marmite and Flora 1 x Green Tea Cooked Tomatoes on one slice of Gluten free toast.

Monday

Tuesday

7 am Breakfast

1 x bowl porridge (45g) made with skimmed milk Spoon of natural yogurt on top if desired 1 x Green tea

1 x Boiled egg 1 x slice gluten free toast and flora spread 1 x Green Tea

Small bunch of Grapes 1 x ryvita topped with low fat cream cheese 1 small banana 2 x plums Small bunch of grapes 1 apple and a handful of Almonds

9am Snack

1 x apple and peanut Butter

12 noon Lunch

Cheese Omelet 2 x eggs Serve with a mixed Salad Homemade gluten free sandwich filled with flaked Salmon, lettuce and Cucumber.

Green Salad Halved cherry tomatoes Olives Small cubed feta cheese Serve with warm pita and hummus dip Homemade soup. (pref with meat) or high in Protein via beans and Legumes Serve with warm gluten free roll

1 x whole meal tortilla Wrap filled with shredded ham, lettuce and cucumber

Small bowl of Pasta and Chicken stirred into a homemade tomato sauce. (tinned tomatoes, chopped garlic and onion and 1tbsp of crme fraiche)

Roast Pork 2 x Roast potatoes 2 veg of choice and gravy Dessert; Natural yogurt with honey

3am Snack

2 x plums

1 x kiwi

Raw carrot and pepper sticks Low fat dip

1 ryvita topped with cream cheese

2 x oat biscuits

1 x small banana

Raw carrot and pepper sticks Low fat dip

6pm Dinner

1 x large pork chop (150g) Stir fried cabbage and Bacon in olive oil 2 x new potatoes

Salmon fillet (100g) With parsley and tomato wrap in foil and bake. Serve with fresh steamed veg.

Sirloin of Rump Steak (100g) Cut into strips and stir fried with ginger, garlic, onions, and peppers Serve with vermicelli noodles and a splash of soy sauce

Roasted Chicken piece (190g) sprinkled with olive oil and herbs Serve with a heap of roasted Mediterranean vegetable

125g pork tenderloin (cubed) and 100g chorizo sausage (sliced) baked slowly (2 hrs) in chopped tomatoes (1 can), chopped garlic, 1 tbsp crme fraiche and 1 glass red wine. Serve with brown rice.

SALAD NICOICE Lettuce, 1 x sliced tomato, a few green beans (cooked), 1 x hard boiled egg, 1 x tin flaked tuna, 3 x anchovy fillets. Layer onto plate with Tuna and anchovies last. Low fat dressing.

Herb Omelet ----2 eggs Serve with Green Salad

Belly Banish Delight.... Week 4

Wednesday Thursday Friday Saturday Sunday
1 x slice of Gluten Free toast with Marmite and Flora 1 x Green Tea 1 bowl unsweetened muesli 45g with skimmed milk 1 x Green Tea

Monday

Tuesday

7 am Breakfast

1 x Boiled egg 1 x slice gluten free toast and flora spread 1 x Green Tea

1 x bowl porridge (45g) made with skimmed milk Spoon of natural yogurt on top if desired 1 x Green tea

1 x bowl shredded wheat (45g) Serve with skimmed milk

1 x slice gluten free toast Top with two poached eggs and serve with 2 rashers of bacon.

2 scrambled eggs with strips of smoked salmon on a whole meal muffin (SPECIAL TREAT!)

9am Snack
1 small banana
+1

1 x ryvita topped with low fat cream cheese pear 2 x plums

Small bunch of Grapes

Raw carrot and pepper sticks Low fat dip

6 olives and 6 small gherkins

12 noon Lunch

1 x whole meal tortilla wrap filled with hot chicken strips, lettuce and cucumber Grilled gammon steak with 2 poached eggs Serve with spinach leaves

Homemade gluten free sandwich filled with low fat grated cheese and a large sliced tomato. Feel free to toast for melty cheese! 1 whole meal pita bread filled with ham, lettuce leaves and sliced cucumber

Flat Omelets 2 x eggs Topped with tomato and chopped bacon. Then grill until bacon crispy and Omelets golden brown.

Bowl of homemade soup Serve with gluten free roll

Roast Beef 1 x Roast potatoes 2 veg of choice and gravy 1 x Yorkshire pud Dessert; Fresh fruit salad

3am Snack
1 x apple 1 ryvita topped with flora spread

2 x oat biscuits

Raw carrot and pepper sticks Low fat dip 1 pear

1 x small banana

Raw carrot and pepper sticks Low fat dip

6pm Dinner

3 homemade golf ball sized meatballs baked in tomato, onion and garlic sauce. Serve with 125g basmati rice

Fillet of white fish (120g) (plaice, cod, bass etc) Serve with fresh roasted veg. (carrots, peppers, aborigines, courgettes) 3 baby new potatoes

Roasted Chicken piece (190g) Sprinkled with olive oil and herbs Serve with stir fried veg. (onions, broccoli, peppers, mange tout, pak choi, etc

Fillet of Salmon (100g) served with 2 new potatoes crushed and mixed in 1tbsp of mayo Serve with lots of broccoli

Lamb casserole ---Lamb (120g cubed) Baked two hours in stock, tomatoes, onions, garlic, sprinkling of cumin and 1 glass of red wine. Finish with 1tbsp of crme fraiche. Serve with green beans and cauliflower.

6 x chicken wings marinated in 3 tbsp of olive oil, 1 crushed garlic clove. Splash each one with some soy sauce and ketchup. Roast for 45 mins and serve with a medium jacket potato and peas

Ham and cheese Omelet ----2 eggs Serve with Green Salad