The Sunshine Diet

Drop 7lb in 7 days eating good-mood food

How it works

Eat yourself into a happier place, whatever the weather. Foods packed with vitamin D mimic the effects of the sun on your skin and, with a choice of Mediterranean style meals, our Sunshine Diet will help you to lose weight and get you in a holiday mood no matter what’s going on outside. What’s more, you could lose 7lb in 7 days!

What to do

Pick one of the breakfasts, lunches and dinners each day, and, if you get peckish, grab any of the summery snacks designed for slimming. Don’t forget to drink like it’s sunny out – two litres of water, diet soda or unsweetened tea and coffee daily. Start each day with a cup of hot water with lemon to freshen your system and, for a real burst of summer, add 1tsp of coconut oil to the mix.

BREAKFAST	SUMMERY SNACKS
3 large slices of pineapple served with 150g of low fat cottage cheese; 2 Ryvita	3 handfuls of and summery berry with a dab of greek yoghurt
A quarter of watermelon served with a 125g pot of low fat yoghurt and 10-15 almonds	1 piece of any fruit
1 small petit pain-style crusty roll with 1tsp of jam or nutella; sliced fruit	6 olives with a small square of feta cheese
Smoothie made from 3 handfuls of strawberries and 150ml of skimmed milk, 1 piece of toast with honey, 6 tbsp of low fat greek yoghurt topped with chopped strawberries, 1tsp of runny honey and 6 almonds, crushed	1 slice of any large fruit like pineapple or watermelon
1 small croissant served with a little jam; sliced banana or other fruit. 2eggs, scrambled and tossed with 3 chopped sundried tomatoes; 1 piece of toast	8 – 10 almonds

LUNCHES	DINNERS
GAZPACHOBlend 3 tomatoes, 2 onions, ½ red pepper, ¼ of a cucumber with 60ml of water and a dash of olive oil and vinegar. Or fresh tomato soup, hot or cold, serve with 2 slices of low fat garlic bread.	ANCHOVY STUFFED PEPPERSCut a red pepper in half, deseed it and roast for 30 minutes (gas mark 4) until soft. Now fill each half with one cherry tomato, 2 chopped canned anchovies and some rosemary. Pop it back in the oven for 30 minutes. Serve with a big green salad.
MED PLATE100g of any of these: Low fat cheese, tinned tuna/mackerel/sardines, ham, chorizo (or a mix). Serve with sliced tomato, lettuce, 6 black olives and 3 artichokes (stored in brine)	CHICKEN KEBABSChop 125g of chicken breast into chunks and skewer it with chunks of green pepper and pineapple. Grill well. Serve with green beans and grilled tomatoes.
WATERMELON AND FETA SALADChop one large slice of watermelon and mix it with chopped cucumber, 6 black olives and 50g of feta cheese	GRILLED SALMON WITH PEPPERS125g of salmon, grilled served with red, yellow and green peppers, sliced and fried in a little olive oil with garlic.
TOMATO, ONION AND CHORIZO SALADThree tomatoes sliced and topped with sliced red onion and a little vinaigrette. Top with 50g of chopped chorizo, pan fried, or 50g of sliced ham.	CALAMARI AND SALAD200g of prepared calamari, grilled and served with a salad of rocket and a few sundried tomatoes.
SARDINE SALADEither 200g of canned sardines, or 2 medium fresh sardines, served with a huge salad of rocket/watercress, 3 sundried tomatoes and 4 orange segments (or half a peach), chopped	MARINARA MIX75g of frozen seafood mix cooked in a sauce of tinned tomatoes, chopped onion and a little garlic. Serve with unlimited spinach and green beans.
HUMMUS AND PITTA1 small pitta bread cut into strips, dipped into 2 tbsp of low fat hummus. Serve with a side salad of cucumber, onion and a little vinaigrette.	LAMB CHOPS AND RATATOUILLE125g lamb chop (fat removed), served with 200g of fresh or canned ratatouille.
GREEK SALADMix cucumber, tomato, onion and black olives with 50g of feta. Drizzle with a little low fat vinaigrette dressing.