ROB HOBSON’S FOUR-WEEK DIET PLAN WILL HELP YOU DROP THE POUNDS, AND AID WITH HEALTHY AGEING
EASY DIET
The best approach to take towards promoting healthy ageing is by eating a healthy balanced diet. Maintaining a good variety of foods in your diet can supply you with everything the body needs to keep well as well as reducing the risk of conditions that affect parts of the body such as your heart or joints which can reduce mobility and encourage ageing.
Healthy fats are essential for healthy ageing, especially monounsaturated and omega-3 which are found in foods like salmon and olive oil. These fats help to rescue inflammation in the body which can promote ageing and disease. Eating plenty of colourful fruits and vegetables is also key as these contain phytonutrients that can help to ward off disease by way of their antioxidant and anti-inflammatory properties. This plan will help your to both lose weight and promote healthy ageing.
Week 1 & 3
MONDAY
Breakfast
150g low fat Greek yoghurt with 1 banana (sliced), ½ a mango (chopped), 3 dried apricots (chopped) and 2 Brazil nuts (chopped).
Lunch
Combine 50g frozen soya beans (defrosted) with 1 tbsp pomegranate seeds, 1 tsp sesame seeds, a squeeze of lime juice and 1 tsp sesame oil. Serve with two dark rye crispbreads spread with a tablespoon each of beetroot hummus.
Dinner
Roast 1 chicken breast with the skin left on. Cut 2 plum tomatoes into quarters and place in a bowl with a handful of cooked puy lentils, salt, a splash of red wine vinegar and 1 tbsp olive oil and leave whilst the chicken is roasting. Once cooked, slice the chicken and place on a plate. Drain the tomato mixture a little and add to the plate. In a small bowl combine ½ a garlic clove (crushed) with 2 tbsp low fat plain yoghurt, lemon zest and salt. Drizzle the yoghurt dressing over the chicken.
Snack
50g dried mango slices.
TUESDAY
Breakfast
50g high-fibre breakfast cereal with 200ml milk or fortified plant drink (soya or nut) and topped with a small handful of berries.
Lunch
Combine 1 cooked chicken breast (sliced) with 100g cooked quinoa, 50g rocket, 50g spinach (sliced), 50g mange tout (blanched and sliced), 2 dried apricots (sliced), chopped chives and parsley, lemon juice and 1 tsp olive oil.
Dinner
Heat 1 tsp of light olive oil in a small saucepan set over a medium heat. Add ½ tbsp red Thai curry paste, 1 tsp peanut butter, 1 sweet potato (peeled and diced), 100ml
