Sports Calendar

This list is to ensure that you have the essentials to get you going and to help you to stock up on cupboard basics for the next two weeks. If it looks expensive, remember that some items, especially the oils, won’t go off.

2 large tubs organic natural yoghurt, normal fat (I love Rachel’s Dairy)
2 tins chickpeas
Unwaxed lemons
2 fresh limes
2 green chillies
Tahini
Soy sauce
Tabasco
1 litre good olive oil
3 heads garlic
Maldon or another sea salt — not that it isn’t as potentially damaging to health if you eat too much but I prefer the taste and find that I use less of it. Also have a good black pepper mill to hand
Ripe avocados (ready-to-eat ones)
Vegetable crudités — the ready-prepared ones are fine. If you want the cheaper option of preparing your own, get in a good selection of vegetables 2 bags unsalted nuts (Brazils, hazelnuts)
Small bags of seeds (linseeds, hemp seeds — try Good Seed, a favourite hemp seed of mine. Also sesame and pumpkin, to be roasted and nibbled)
2 bags organic dried fruits (dates, figs, apricots)
Honey White grape juice
Vegetable stock cubes
Dijon mustard
Vanilla pod
Unsalted cashew nuts
Cashew butter
Sesame seeds
Lemon grass
Frozen berries
Sesame oil
Fresh ginger (keep it in the fridge)
Balsamic vinegar
Black mustard seeds
Turmeric
Garam masala
Cumin seeds
Brown lentils
Creamed horseradish
Tin of haricot beans
Chilli flakes
Mustard powder
Miso paste/powder
Aloe vera juice — 2-week supply
Milk thistle capsules — 2-week supply
250g lean fillet steak for Day 1
Prosciutto, roughly 6 to 8 slices a person for Day 2
Melon for Day 2
Fish for seafood broth for Day 2
Ready, steady, diet

DAY 1, WEDNESDAY

BREAKFAST: Whiz 3 tbsp of plain organic yoghurt, such as Rachel’s Dairy Greek-style version, in a blender with a banana, 2 handfuls of fresh blueberries and half a mango, or other fruits.

LUNCH: Hoummos: 1 tin drained chickpeas (keep liquid); 2 cloves garlic, peeled and chopped; juice of 1 lemon; 3 tbsp tahini; salt and black pepper.
Blend in a food processor. Add chickpea liquid slowly until you have a soft, smooth texture.

Avocado dip: 1 large, very ripe avocado, peeled and with stone removed; juice and zest of 1 lime; 1 chopped fresh green chilli, 1 tbsp soy sauce; salt and black pepper; splash of Tabasco (optional).
Mash with a fork to a chunky or smooth consistency. Eat wth crudités (two dessertspoons of each dip): peppers, radishes, celery, cucumber, carrots blanched asparagus, lettuce.

SNACK: Nibble on a few unsalted nuts (almonds, cashews, Brazils) with fresh fruit. Have a proper “I’m concentrating on my snack” break rather than just scoff a whole bag of nuts while on the phone.

SUPPER: Fillet steak with greens
Grill or fry in a non-stick pan a lean 250g steak. Serve with green leafy vegetables such as broccoli, Savoy cabbage or curly kale (tear off the stalks and steam for 5 to 8 min until soft but not mushy). Drizzle with olive oil and add black pepper.

DAY 2, THURSDAY

BREAKFAST: Fill a bowl with sliced apple, pear, banana, passion fruit, berries, mango or pineapple. Add 3 tbsp natural yoghurt. Sprinkle with linseeds, pumpkin or hemp seeds.

LUNCH: 6 to 8 slices of prosciutto with a big piece of melon (cut into chunks); sliced banana, figs and dates.

SNACK: see Wednesday.

SUPPER: Seafood broth (enough for two portions). For the tomato sauce (this can be made in advance): heat 1 tbsp olive oil in a large pan, add 1 grated courgette; 1 grated carrot; 1 chopped onion; 1 chopped stick of celery; 2 cloves garlic.
Cook until soft. Mix in 4 tbsp tomato purée. Add 3 tins chopped tomatoes and raise heat until mixture bubbles. Cook for 15 min until juice has reduced. Season. Add 1 tbsp red wine vinegar. Pop half this sauce into a container for Saturday (Day 4). Heat the remaining sauce, add 400ml vegetable stock; 6 large prawns, in shell; handful of mussels; 100g cleaned squid, cut into rings. Cook with lid on for 5 min until the prawns are bright pink and mussels have opened. Pour into bowl. Blend fresh basil, 150g crème fraîche and lemon juice. Add a dollop to broth.

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