The 7 day body reboot, Strength Building- Day 4

DAY 4: STRENGTH BUILDING

BREAKFAST

BIRCHER MUESLI

• ½ CUP OF OATS, SOAKED OVERNIGHT
• 1 APPLE
• ½ CUP OF BLUEBERRIES
• MIXED SEEDS INCLUDING FLAX, SUNFLOWER AND PECANS
• 1 CUP ALMOND MILK/NATURAL YOGURT (OPTIONAL)

• Grate the apple and mix with the blueberries and mixed seeds, then add to the soaked oats. If it needs more moisture, add almond milk or natural yoghurt.

MID-MORNING SNACK

GREEN JUICE

• 2 APPLES
• 4 CELERY STALKS
• 1 CUCUMBER
• 6 KALE LEAVES
• ½ A LEMON, PEELED
• 1 SMALL PIECE OF FRESH GINGER

• Combine all of the ingredients in a blender until smooth.

LUNCH

SMOKED MACKEREL AND ASPARAGUS WITH FLAX SEED CRACKERS

• 2 SMOKED MACKEREL FILLETS
• 4 TBSP OF GREEK YOGHURT (RAW, IF POSSIBLE)
• 1 TBSP OF GRATED HORSERADISH
• 1 TBSP OF LEMON JUICE
• 6 STEMS OF ASPARAGUS
• FLAX SEED CRACKERS
• PEPPER

• Mix together the mackerel, yoghurt, horseradish, lemon juice and pepper to taste. Steam the asparagus for five minutes then serve with the smoked mackerel mixture and some flax seed crackers.

MID-AFTERNOON SNACK

CRUDITÉ AND HUMMUS

• 3 TBSP OF HUMMUS
• 3 CARROTS

• Chop the carrots into fine slices and serve with the hummus.

DINNER

STEAMED TEMPEH AND QUINOA

• 200G OF TEMPEH, CHOPPED INTO STRIPS
• 1 LARGE HANDFUL OF SWISS CHARD
• 1 LARGE HANDFUL OF BABY LEAF SPINACH
• 1 ONION, ROUGHLY CHOPPED
• 1 CLOVE OF GARLIC, CRUSHED
• 2 CUPS COOKED QUINOA
• TAMARI SAUCE
• PEPPER
• RED CHILI (OPTIONAL)

• Fill a wok or frying pan with water and heat on the hob. While the water comes to the boil, dice the onions, garlic and chili (if desired) and fry until soft, then combine with the quinoa. Place the tempeh onto a steamer plate, place over the water and steam until cooked through, then add the chard and spinach along with the tamari sauce until wilted. Serve on a bed of the quinoa mix and finish with a sprinkling of pepper.

VIDEO here