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  • Susan Fruhman

Your 21 Day Summer Food Plan

Updated: Jul 8, 2019

Today I would like to introduce you all and invite you to join my 21 day summer food plan. I came up with this initiative as far too many people don’t get the full benefits of a food plan as they lack the know-how, support and perseverance to see it through. This however is different as it involves consultations and frequent contact! Below you will find an example day from the 21 day food plan, and as you will see, every dish is carefully thought out and appropriate to the time of day.



Breakfast - Blueberry Pancakes


Pancakes are a breakfast favourite around the world; however, many of us don’t make them too often as we see them as unhealthy. This doesn’t have to be the case and this recipe provides you with a great way to make a tasty breakfast packed with nutritional goodness. Your standard pancakes aren’t healthy as they contain too much dairy, white flour and are eaten with unhealthy and sugary toppings. This delightful alternative makes use of alternative ingredients which provide health benefits and enhance the flavour of the dish. For example, instead of using butter and white flour, this recipe includes coconut flour and coconut oil, as well as cinnamon, blueberries and vanilla extract in the place of sugar and syrup. Your breakfast sets you up for the day and eating something nutritious is crucial, but that doesn’t mean you have to compromise on taste. For the full recipe click here!



Lunch – Spanish Sardine Salad


Salads are a staple when it comes to lunches, and though they are considered ‘healthy’, a great deal of people don’t make the most out of theirs, topping them with sugary dressings instead of healthy and delicious alternatives. This Sardine Salad is a tasty and well-balanced lunch which will fill you up until your evening meal! Sardines are full of Omega-3 fatty acids, Vitamin B12, calcium, iron, potassium and magnesium. To compliment these small but mighty fish, this recipe also contains olives, capers, olive oil and red wine vinegar, as well as a generous handful of fresh leafy greens! This salad can be made in 5 minutes before you leave for work and will brighten your day up far more than a sandwich! For the full recipe, click here!



Dinner - Quinoa Lasagne


This take on the classic lasagne brings you all the flavours of Italy, but with far less salt, sugar and fat. Furthermore, as a vegetarian dish, this dish can help you cut down your meat consumption, which should never be more than 2 or 3 times a week! This recipe is packed with vegetables including courgettes, spinach, mushrooms, onions and celery, as well as fresh garlic and basil. This means that in just one portion you are eating a good portion of your suggested daily intake of vegetables and can enjoy the varied and substantial benefits that each of these vegetables offers. Don’t worry though this recipe isn’t all vegetables, it also includes cottage cheese, mozzarella and a sprinkling of parmesan for that iconic golden crisp. If you’d like to learn how to make this delicious but alternative classic, then click here.



My Plan


If you have enjoyed the sound of these recipes and the varied benefits that they bring, then I may have just the thing for you as I am launching a 21 day nutritional wellness plan for summer! If you’re looking to slim down this summer, or perhaps just lead a healthier lifestyle then this is for you. The plan includes:


  • A comprehensive 21 day nutritional food plan; which has been researched thoroughly. All of the recipes included are not only easy to make and packed with nutrition, they are also created with taste in mind!

  • 2 consultations; one at the start and one at the end of the 3 week programme. In these consultations I will conduct a body composition analysis, as well as answer any questions and make suggestions based on your goals. These are also a great way to look at your progress throughout the plan!

  • A 15 minute call half way, during which we can catch up, discuss your progress and I will answer any questions you have.


This plan, as well as the consultation and communication, would usually retail for £350, however, if you book on in July then you can take the first steps to a healthier lifestyle for only £195.


Generally speaking, food plans rarely work as people lose motivation and don’t get the contact hour necessary to bring the plan to fruition. However, I have designed this plan with that in mind, I’ll be with you every step of the way and together we can help you achieve your physical and nutritional goals. If you would like to find out more and book on then click here!

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