The Five Day Burn Diet Plan

THE FIVE-DAY BURN PLAN

All three diets are built around three secret weapons — your breakfast smoothie, a special cleansing tea and a nourishing soup. Here are the recipes and how they fit in your daily plan:

THE DIET IN A NUTSHELL

Whether you choose the ten-day, five-day or three-day Burn, the food, recipes and key ingredients will be different, but the pattern is the same:

Delicious homemade smoothie for breakfast

Specially brewed tea to be sipped throughout the day.

Two bowls of comforting and nourishing vegetable soup to be enjoyed as a snack or starter

Tasty lunch and dinner recipes, or your choice of foods to put together from a list of selected natural and wholesome ingredients

FRUITY TREATS

Your daily fruit allowance should be enjoyed cooked and eaten one hour before bedtime as a digestive remedy to help soothe your gastrointestinal tract and feed the good gut bacteria while you sleep.

BAKED APPLE: Sprinkle half an apple with cinnamon, place in a baking dish with 1 tbsp water, cover and bake at 200c/180c fan/gas mark 6 for 20 minutes.

COOKED PEAR: Simmer half a pear gently in a little water with a grating of fresh nutmeg until soft (around ten minutes).

STEWED PRUNES: Combine 150g/5oz prunes with 110ml/4 pints water and 1 tbsp lemon juice, simmer for 20 to 30 minutes until soft and then divide in half (each half is one portion).

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PINEAPPLE: Grill for a few minutes until it is caramelised.

PAPAYA: Sprinkle with lemon juice and bake for ten minutes.

SPECIAL BOOSTERS

These boosters are designed to promote or intensify enzyme production, accelerate healing in the gut lining or help the bowel to eliminate waste.

They should also increase the blood flow deep within heavy, embedded fat in order to deliver the micronutrients that will emulsify the fat and carry it into the bloodstream to be excreted.

EXERCISE: While you’ll lose weight even if you don’t do any exercise, 30 to 45 minutes of cardiovascular exercise each day (running, aerobics, cycling) can boost your results.

ALOE VERA: Add 70ml of aloe vera juice (from health stores) to your smoothie to aid healing of a damaged digestive tract.

POWER PILLS: Pau d’Arco capsules (£9.99 for 100, holland andbarrett.com) have a natural antibiotic effect.

VINEGAR: Drink 1-2 tbsp apple-cider vinegar in a cup of water.

SAUERKRAUT: Add a spoonful of sauerkraut to a meal (fermented vegetables are a great source of probiotics, which help the gut heal and stay strong).

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DAY 1

Breakfast: Smoothie, tea.

Snack: Soup, large glass of water.

Lunch: Lentil chilli (see recipes, right), tea, large glass of water.

Snack: Soup, glass of water.

Dinner: Beef and broccoli bowl, tea, glass of water.

Before bed: Baked apple (see box below).

DAY 2



Lunch: leftover beef and broccoli bowl, tea, large glass of water.


Dinner: shepherd’s pie, tea, glass of water.

Before bed: Bowl of stewed prunes.

DAY 3



Lunch: leftover shepherd’s pie, tea, large glass of water.


Dinner: stuffed courgette, tea, glass of water.

Before bed: Cooked pear.

DAY 4


Snack: soup, large glass of water.

Lunch: leftover stuffed courgette, tea, large glass of water.


Dinner: Fennel and salmon, tea, glass of water.

Before bed: Grilled pineapple.

DAY 5


Snack: soup, large glass of water.

Lunch: leftover lentil chilli (defrosted from day one), tea, large glass of water.

Snack: soup, glass of water.

Dinner: Italian wonder, tea, glass of water.

Before bed: Baked papaya.

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BREAKFAST SMOOTHIE

Blend together 200 g pumpkin seeds, 5 lemons, peeled, 5 tsp chia seeds, 2.5 green apples, cored, 2.5 cups packed fresh basil leaves, 2.5 cucumbers, 1225 ml water, 1000 g/7 oz ice drop of vanilla essence or pinch of cinnamon to taste.

TEA

Combine 10 tsp ground cinnamon, 1 x 5 in (13 cm) piece fresh ginger, peeled and cut into chunks,10 peppermint teabags, 10 liquorice teabags, 6 tbsp flaxseeds, 4 litres/7 pints water all ingredients in a pot. Bring the tea to a boil then let it steep for ten to 15 minutes. Strain, then store in the fridge.

SOUP

Ten servings. Enjoy a bowl twice a day. 2 ½ litres/4 ½ pints water, 1.7 kg/3¾ lb chopped cauliflower, 3 fat spring onions, chopped, 300 g/11 oz green beans, 125 g/4 ½ oz asparagus, chopped, 160 g/5 ½ oz coriander or parsley, chopped, 2 garlic cloves, minced, 1 dried bay leaf, 1 green pepper, diced, 1 to 2 jalapeno peppers, cored, and finely chopped 400 g/ 14.5 oz tin of tomatoes, 1 vegetable stock cube, ½ head celery, sliced, ½ head red cabbage, chopped, 2 tbsp tamari (gluten-free soy sauce, available in supermarkets), ½ tsp dried oregano, ½ tsp dried rosemary, ¼ tsp dried thyme, 2 tbsp sea salt

Combine all ingredients except the salt in a large pot over a medium heat and bring to the boil. Reduce the heat and simmer for two hours. Add salt during the last five to ten minutes of cooking. Serve hot, warm or at room temperature. Refrigerate for up to three days. Freeze the remainder in individual serving sizes.

Snacks: Carrot batons, kale crisps (toss a bag of kale in 1 tsp of olive oil, spread over baking sheet, spritz with salt, bake at 180c for 15 minutes). Drink 1½ to two litres/ 2½ to 3½ pints of water a day.

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LUNCH AND DINNER RECIPES

BEEF AND BROCCOLI BOWL

Stir together the 4 minced garlic cloves, 2 tblsps fresh minced ginger, 2 tblsp tamari, 2 tblsp rice vinegar, and ½ tsp red-pepper flakes. Add 450 g sirloin steak strips, stirring to coat, and set aside to marinate for 15 mins. Heat 1 tbsp of grapeseed oil in the pan. Lift the beef out of the marinade (reserving the marinade) and add to the pan. Stir-fry for 1 minute, just until the beef is no longer pink on the outside.

Scrape the contents of the pan into a large bowl. Add 1 tbsp of grapeseed oil to the pan, with ½ sliced onion. Stir-fry for 1 minute. Add the ½ red bell pepper, stir-fry for a minute more, then transfer the onion and bell pepper to the bowl. Add 3 tblsps grapeseed oil to the pan, then the 1 kg broccoli florets and stir-fry for 1 minute. Add 75 ml chicken/beef stock, cover tightly and steam for 1 minute.

Add the beef and veggies back to the pan, with any juices, the reserved marinade and 2 tblsps sesame seeds, and stir until bubbling and heated through, about 5-10 minutes. Serve with 350g quinoa.

LENTIL CHILLI

Burners are encouraged to drink 1½ to two litres/ 2½ to 3½ pints of water each day, eat healthy snacks from a prescribed list and pick one super booster from a selection each day to speed up their weight-loss success.

Place 2 tblsp oil, 2 diced carrots, 1 diced red pepper, 1 diced celery and 1 medium diced onion in a large pan and cook, stirring, for ten minutes, until the vegetables are nearly tender and starting to brown. Add 2 cloves garlic minced, 1.5 tblsp chilli powder, ½ tblsp cumin powder, ½ tblsp paprika, 1 tsp oregano, ¼ tsp cayenne pepper and ¼ tsp black pepper. Saute for one minute.

Add 1.5 litre vegetable/chicken stock, scraping any browned bits from the bottom of the pan. Stir in 200g presoaked lentils and bring to the boil. Reduce the heat, cover and simmer for 30 minutes. Stir in 1 x 425 g can of black beans, x 425 g tomatoes and ½ tsp salt. Simmer for ten minutes, then add 75 g sliced spring onion, 40g coriander and juice of 1 lime. Serve.

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SHEPHERD’S PIE

Preheat oven to 220c/430f/gas mark 7. Halve 4 medium sweet potatoes lengthwise and place cut side down on a foil-lined baking sheet. Bake for 30 minutes. Set aside to cool.

Meanwhile, place the 1 tblsp olive oil, 2 diced carrots, 2 diced celery, 1 diced onion and pinch of salt in a pot and cook, stirring often, until the veg are soft and starting to brown. Add the 2 minced cloves garlic, ¾ tsp chipotle pepper, ½ tsp oregano, ½ tsp cumin and ¼ tsp cinnamon, and saute for one minute. Add 450 g minced turkey and cook, stirring, until meat is browned. Stir in 240 ml chicken stock, bring to a fast simmer, and cook for ten minutes, until sauce thickens. Season with 1 tsp salt.

When sweet potatoes are cool, scoop out flesh with spoon and mash with 3 tblsps coconut oil, ½ tsp salt, ½ tsp cinnamon, ½ tsp nutmeg and ¼ tsp cayenne pepper until smooth. Spread turkey mixture evenly in an 20 x 25cm (8 x 10 in) baking dish and spread sweet potatoes on top. Bake for 15 minutes, then grill for one to two minutes to brown around the edges.

STUFFED COURGETTES

Preheat the oven to 190c/375f/gas mark 5. Halve 4 medium courgettes lengthwise and scoop out seeds, leaving 5mm (¼ in) of flesh. Arrange courgette shells in a 23 x 33cm (9 x 13in) baking dish.

Saute ½ medium chopped onion and ½ finely chopped red pepper in the 2 tblsps oil for three minutes. Add the 3 cloves garlic, 2 tsp cumin, 1.5 tsp salt and ¼ tsp red pepper flakes and saute for one minute. Add 450 g minced beef and cook, stirring often, until browned (about ten minutes). Add 110 ml chicken stock and scrape up any browned bits from the bottom of the pan. Raise the heat and simmer for one to two minutes, until liquid is nearly evaporated.

Remove from the heat and stir in the 175 g cooked quinoa, 40 g mint and 40 g parsley. Divide the filling among the courgettes, packing tightly and mounding it up. Cover tightly with foil and bake for 40 minutes, until the courgettes are tender.

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FENNEL AND SALMON

Preheat oven to 230c/450f/gas mark 8. In a large bowl, combine 4 cloves minced garlic, 2 tblsps oil, 2 tblsps rosemary, 1 tsp salt and ¼ tsp pepper. Set aside 1tbsp of mixture. Toss 2 medium fennel bulbs sliced 1 cm, ½ medium sliced onion and 1 red sliced pepper with remaining mixture and spread evenly on a rimmed baking sheet. Bake for 20 minutes.

Flip the veg then lay the salmon fillets on top, skin-side down, and spread with 1tbsp of mixture that was set aside. Squeeze the ½ lemon over everything. Bake for ten to 12 minutes, until the fillets are nearly opaque in the middle. Serve.

ITALIAN WONDER

Fry 2 tblsp oil and onion in a pan, stirring often, for about four minutes, until the onion begins to soften and brown. Add 500g diced courgettes, shiitake sliced mushrooms, 1 tsp salt and pepper. Cook for another four minutes, stirring often. Add the 440g cherry tomatoes, 1 clove garlic, 1 tblsp rosemary and 1 tsp oregano, and cook for four minutes more. Stir in the 110 ml vegetable/chicken stock and 1 tblsp fresh lemon juice, and scrape up any browned bits from the bottom of the pan.

Simmer for one minute, until the sauce thickens. Stir in the 75g pine nuts and 2 tblsps parsley. Remove from the heat and season with salt and pepper to taste. Serve over 175g cooked quinoa or wild rice, if you want.

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The Five Day Burn Diet Plan