start and motivation

Start and motivation is a good way to start (again) to lose weight. In 5 days’ time you eat pure, simple and nutritious  so that is easier to get back into a rhythm of eating healthy again. At the end of the program your body will crave less for unhealthy foods. This will help to motivate you.

General tips start and motivation

• Be careful with salt
• Coconut and almond yoghurt contain a lot of fat and therefore calories. Use less of this than you would with soy.
• Meals may be exchanged with each other.

Every morning start and motivation

• A large glass of warm water (preferably boiled and slightly cooled) with a dash of fresh lemon juice.
• 1 piece of fruit
• 1 dish of plantbased yoghurt with 1 table-spoon linseed.
• 1 cup of herbal tea
• If necessary, eat a buckwheat cracker, corn, rice or buckwheat wafer or 1 (toasted) slice of bread if you are very hungry, preferably wholewheat spelt/sourdough. This also applies to the bread products at lunch.

Monday

Lunch

• 1 Piece of fruit.
• 3 Rice or corn wafers.
• 0.5 Avocado.
• 1 Handful of broccoli sprouts or alfalfa.
• Raw vegetables and herbs (such as basil, chervil, parsley, coriander, oregano) may be eaten without restriction.

Dinner

Vietnamese vermicelli salad (2 persons)

What you need

• 160 grams of brown rice vermicelli
• 1 cucumber, halved, thinly sliced
• 2 carrots, grated
• 100 grams of mixed salad leaves
• 1 cup fresh mint 1 cup fresh coriander
• 1 cup bean sprouts (100 grams)
• 2 tablespoons peanuts, crushed with the bottom of a glass
• 2 tablespoons soy sauce
• 2 tablespoons lime or lemon juice
• 1 small tablespoon honey
• 1 garlic clove, crushed
• ½ chili pepper, halved lengthwise

How to make it
First make the dressing: dissolve the honey in two tablespoons of almost boiling water, mix with the soy sauce, lime juice, garlic clove and half the chili pepper. Set aside. Cook the vermicelli according to the package directions, rinse with cold water (to prevent sticking) and place in two large bowls (from which you will be eating). Divide the lettuce, bean sprouts, cucumber, grated carrots and peanuts between the two bowls. Remove the leaves from the coriander and mint sprigs, chop coarsely with a knife and divide between the two bowls. Remove the garlic clove and chilli from the sauce and divide between the bowls.

Tuesday

Lunch

Tomato soup with roasted bell pepper (four people)

What you need

• 1 large onion, spelled and cubed
• 1 green stock cube (organic)
• 1 tablespoon olive oil
• 4 garlic cloves, peeled and sliced
• 1 kilo tomatoes
• 4 (sweet pointed) peppers
• salt and freshly made black pepper
• 1 bunch basil
• handful of pine nuts for garnish

How to make it
Preheat the oven to 200 degrees. Wash and dry the peppers and tomatoes, remove the crowns and seeds and place in an oven dish, roughly chopped. Peel the onion and garlic, cut them into pieces and place them between the red vegetables. Drizzle with olive oil and mix until all vegetables are coated with a little oil. Add salt and pepper to taste.

Place in the oven for 25 minutes. Meanwhile, bring a pan with about a liter of water to the boil and add a stock cube. Remove the baking dish from the oven when the skins of the tomatoes and peppers have loosened. Take the skins and add all the vegetables to the stock. Take the pan away from the heat and puree with a stick blender, put the pan back on the heat and stir well. Garnish with extra basil leaves and pine nuts just before serving. If you feel you are not yet satiated, you can add a cracker with some toppings. Like 2 rice or corn wafers with hummus and a handful of broccoli sprouts or alfalfa.

Dinner

Colorful wok vegetables with tofu or tempeh and noodles (2 persons)

What you need

• 120 grams of buckwheat pasta (natural store) or brown rice
• 200 grams of tofu or tempeh, cut into thin strips
• 1 teaspoon coconut fat for frying
• 1 red onion, peeled and cut into large strips
• 1 clove of garlic, peeled and finely diced
• 1 yellow + 1 red bell pepper, seeds removed and diced
• ½ bowl snow peas
• 1 tablespoon soy sauce
• 1 tablespoon lime juice
• 1 teaspoon sesame seeds
• few sprigs fresh coriander

How to make it
Cook the buckwheat pasta. Mix the soy sauce with the lime juice in a glass. Heat a wok with a little bit of coconut fat and fry the tempeh briefly. They should not be fully cooked yet. Remove from pan and set aside. In the same pan: fry the onions and garlic, add the bell pepper and wok for one minute. Add the snow peas and stir fry for another minute (if it gets too dry, add a dash of water in between). Pour the soy-lime sauce into the pan, add the temphe and toss everything together. Divide between two bowls and serve with the sesame seeds and coriander leaves on top.

Wednesday

Lunch 

Cucumber chickpea salad (four people)

What you need

• 1 tablespoon olive oil
• 1 can chickpeas (400 grams, preferably organic, drained) a
• little chili powder
• 1 teaspoon cumin
• 1 clove of garlic (minced)
• 1 cucumber in pieces
• 3 (sweet pointed) peppers
• 100 gram lamb’s lettuce
• salt & pepper

How to make it
Heat the oil in a frying pan and add the chickpeas, chili powder, cumin and garlic. Bake for three minutes and then season with salt and pepper. Mix everything with the cucumber, bell pepper and lamb’s lettuce.

Dinner

Middle Eastern lentil-vegetable stew (two people)

What you need

• 1 onion, peeled, finely chopped
• 2 cloves garlic, peeled and sliced ​​
• wafer-thin
• a little coconut fat for frying
• 1 teaspoon cumin
• 1 teaspoon coriander (ketumbar)
• 1 small tin tomato paste
• 2 small cups lentils (200 grams)
• 3 carrots, thinly sliced
• 3 large handfuls of baby spinach (100 grams)
• 1 green + 1 yellow bell pepper, seeds removed, diced
• 10 cherry tomatoes
• salt and black pepper

How to make it
Fry the onion, garlic, cumin, coriander in coconut fat, fry the tomato puree for a while and then add the lentils. Deglaze with one liter of water and bring to the boil. After 15 minutes, add the carrots and let it simmer for another 25 minutes. Then add the bell pepper and let it simmer for five minutes. Then add the cherry tomatoes and spinach, season with salt and pepper and let everything steep for another two minutes before serving.

Thursday

Lunch

Haricots verts salad (two persons)

What you need

• 200 grams of haricots verts
• 400 grams of artichoke hearts
• black olives
• 6 large tomatoes
• 2 tablespoons chopped chives
• 2 tablespoons olive oil
• 2 tablespoons vinegar
• 2 teaspoons mustard
• salt and pepper

How to make it
Blanch the haricots verts in boiling salted water for about two minutes. Cut artichoke hearts and tomatoes into wedges. Finely chop the chives. Rinse the haricots verts with cold water and let them cool further. In a bowl, toss the haricots verts, tomatoes, black olives, artichoke hearts, and chives together. Add a dressing of olive oil, vinegar, mustard, salt and pepper and garnish with chives. If you feel you are not yet satiated, you can add a cracker with some toppings. Like 2 buckwheat crackers with a few slices of tomato and cucumber and cress.

Dinner

Aubergine tahine with apricots and chickpeas (serves two)

What you need

• 1 aubergine, diced
• 1 onion, peeled and diced
• 1 clove of garlic, peeled and thinly sliced
• 2 tsp olive oil
• 1 tsp ketoembar
• 1 tsp coriander
• 1 tsp turmeric (turmeric)
• 8 dried apricots, cut into strips
• 150 grams mushrooms, cut into thick slices
• 1 can diced tomatoes
• 1 can chickpeas à 400 g , drained and rinsed
• 2 vegetable stock cubes

How to make it
Saute the eggplant in one teaspoon of olive oil. Periodically add a splash of water until soft (about ten minutes). Set aside. Heat the rest of the oil and fry the onion and garlic with the spices. Fry the mushrooms. Add the apricots, diced tomatoes, stock cubes and 200 milliliters of water and let it boil for ten minutes. Add the aubergine and chickpeas and cook for a further ten minutes.

Friday

Lunch

Lentil spinach salad (two people)

What you need

• 1 can or glass jar with lentils
• 2 big hands of (baby) spinach
• 1 avocado
• cup cherry tomatoes
• 1 tablespoon sesame seeds
• big handful of basil
• salt and pepper
• rice or corn wafers

How to make it
Rinse the lentils well under cold water. Wash all other vegetables thoroughly. Put a pan of water on the stove, add the asparagus as soon as it boils (just cut the ends off) and let it boil for three minutes. Combine the lentils with the spinach in a bowl, halve the cherry tomatoes and cut the avocado into strips/pieces and add both. Remove the asparagus from the heat, rinse under cold water and add the asparagus (without taking all the water with it). Mix everything together and season with the oil, basil, sesame seeds and some salt and pepper.

Dinner

Vegetable packages from the oven (two people)

What you need

• greaseproof paper or aluminum foil
• 2 veggie burgers (without e-numbers and sugars)
• 1 zucchini, sliced
• 1 fennel bulb, roughly chopped
• 1 yellow bell pepper, seeds removed and diced
• 10 cherry tomatoes, halved
• 1 red onion, peeled and cut into wedges
• 1 bunch of fresh herbs of your choice (basil, oregano, thyme, dill, rosemary, chervil)
• 1 tablespoon olive oil
• salt and black pepper
• juice of ½ lemon
• 1 can of black beans (400 grams each, drained) and rinsed

How to make it
Preheat the oven to 200 degrees. Prepare a sheet of foil/paper and divide half of all the vegetables on it. Place one veggie burger on top, sprinkle half of the herbs on top, and season with sea salt and pepper. Drizzle with one teaspoon of olive oil and one tablespoon of lemon juice and fold or roll the foil/paper well so that no steam can escape (tie with yarn if necessary). Repeat for the second packet. Heat the packets in the oven for 20 minutes, then carefully check if one packet is cooked. In the meantime: heat the black beans with a little salt and pepper and water in a pan. Serve together.