LET’S LIVE LONGER NOW!
[ 7 Day Meal Planner ]
A 7 Day Planner to help with your meal preparation and planning.
Weekly Seagan Diet
(70% organic, no meat, dairy or eggs)
Try to consume the red superfoods at least 5 times a week
Karl de Leeuw’s super cheap alternative diet options in blue
* denotes alternatives (see below)
Note: tbsp = tablespoon, tsp = teaspoon
During day
One or two glasses of squeezed lemon mixed in ½ glass of lukewarm water (two teaspoons per glass during day)
Breakfast (Pick one of the following)
1 bowl of buckwheat flakes*
100ml of rice milk*
1 banana, sliced
2 heaped tsp flaxseed, ground (optional)
1 grapefruit
1 avocado with a pinch of sea salt & 1 tsp of rapeseed or olive oil in one half & other half Mrs Braggs apple cider vinegar
½ glass of apple juice (not orange juice as baddy)
During morning
Kiwi fruit
Snack
Organic prepared homemade soup (see Snack Recipes) or purchased (Prefer Amy Organic Italian or French) + sprinkle 2 tsp of Natural Sea Stock* (Seaweed cut up)
Midday Meal
Beetroot salad (see Midday Meals recipe)
Tablespoon of Mrs Braggs apple cider vinegar on salad or with small amount of water
Snack
Apricot or peach
1 or 2 kiwis
Any Sweet Recipe item
Evening Meal
Butternut squash with quinoa; green vegetables and a salad (see Evening Meals recipe)
NB: hand full of any seaweed such as wakame; kombu; nori etc cut up in strips (soaked in water overnight)”
Drinks
2 cups of Organic Tea (Clipper or Pukka – the only tea with biodegradable bags)
During day
One or two glasses of squeezed lemon mixed in ½ glass of lukewarm water (two teaspoons per glass during day)
Breakfast (Pick one of the following)
1 bowl of buckwheat flakes*
100ml of rice milk*
1 banana, sliced
2 heaped tsp flaxseed, ground (optional)
1 grapefruit
1 avocado with a pinch of sea salt & 1 tsp of rapeseed or olive oil in one half & other half Mrs Braggs apple cider vinegar
½ glass of apple juice (not orange juice as baddy)
During morning
Kiwi fruit
Snack
Organic prepared homemade soup (see Snack Recipes) or purchased (Prefer Amy Organic Italian or French) + sprinkle 2 tsp of Natural Sea Stock* (Seaweed cut up)
Midday Meal
Warm Mackerel and Beetroot Salad (see Midday Meals recipe)
Tablespoon of Mrs Braggs apple cider vinegar on salad or with small amount of water
Snack
Apricot or peach
1 Kiwi
1 Pear
Any Sweet Recipe item
Evening Meal
Spinach, sweet potato & chickpea curry; green vegetables and a salad (see Evening Meals recipe)
NB: hand full of any seaweed such as wakame; kombu; nori etc cut up in strips (soaked in water overnight)”
Drinks
2 cups of Organic Tea (Clipper or Pukka – the only tea with biodegradable bags)
During day
One or two glasses of squeezed lemon mixed in ½ glass of lukewarm water (two teaspoons per glass during day)
Breakfast (Pick one of the following)
1 bowl of buckwheat flakes*
100ml of rice milk*
1 banana, sliced
2 heaped tsp flaxseed, ground (optional)
1 grapefruit
1 avocado with a pinch of sea salt & 1 tsp of rapeseed or olive oil in one half & other half Mrs Braggs apple cider vinegar
½ glass of apple juice (not orange juice as baddy)
During morning
Kiwi fruit
Snack
Organic prepared homemade soup (see Snack Recipes) or purchased (Prefer Amy Organic Italian or French) + sprinkle 2 tsp of Natural Sea Stock* (Seaweed cut up)
Midday Meal
Mediterranean Lentil Salad (see Midday Meals recipe)
Tablespoon of Mrs Braggs apple cider vinegar on salad or with small amount of water
Snack
Apricot or peach
1 or 2 Kiwis
Any Sweet Recipe item
Evening Meal
Seafood Paella; green vegetables and a salad (see Evening Meals recipe)
NB: hand full of any seaweed such as wakame; kombu; nori etc cut up in strips (soaked in water overnight)”
Drinks
2 cups of Organic Tea (Clipper or Pukka – the only tea with biodegradable bags)
During day
One or two glasses of squeezed lemon mixed in ½ glass of lukewarm water (two teaspoons per glass during day)
Breakfast (Pick one of the following)
1 bowl of buckwheat flakes*
100ml of rice milk*
1 banana, sliced
2 heaped tsp flaxseed, ground (optional)
1 grapefruit
1 avocado with a pinch of sea salt & 1 tsp of rapeseed or olive oil in one half & other half Mrs Braggs apple cider vinegar
½ glass of apple juice (not orange juice as baddy)
During morning
Kiwi fruit
Snack
Organic prepared homemade soup (see Snack Recipes) or purchased (Prefer Amy Organic Italian or French) + sprinkle 2 tsp of Natural Sea Stock* (Seaweed cut up)
Midday Meal
Asian Soba Noodle Salad (see Midday Meals recipe)
Tablespoon of Mrs Braggs apple cider vinegar on salad or with small amount of water
Snack
Apricot or peach
1 Kiwi
1 Pear
Any Sweet Recipe item
Evening Meal
Butternut squash and rice risotto; green vegetables and a salad (see Evening Meals recipe)
NB: hand full of any seaweed such as wakame; kombu; nori etc cut up in strips (soaked in water overnight)”
Drinks
2 cups of Organic Tea (Clipper or Pukka – the only tea with biodegradable bags)
During day
One or two glasses of squeezed lemon mixed in ½ glass of lukewarm water (two teaspoons per glass during day)
Breakfast (Pick one of the following)
1 bowl of buckwheat flakes*
100ml of rice milk*
1 banana, sliced
2 heaped tsp flaxseed, ground (optional)
1 grapefruit
1 avocado with a pinch of sea salt & 1 tsp of rapeseed or olive oil in one half & other half Mrs Braggs apple cider vinegar
½ glass of apple juice (not orange juice as baddy)
During morning
Kiwi fruit
Snack
Organic prepared homemade soup (see Snack Recipes) or purchased (Prefer Amy Organic Italian or French) + sprinkle 2 tsp of Natural Sea Stock* (Seaweed cut up)
Midday Meal
Lentil & Avocado Salad (see Midday Meals recipe)
Tablespoon of Mrs Braggs apple cider vinegar on salad or with small amount of water
Snack
Apricot or peach
1 or 2 Kiwis
Any Sweet Recipe item
Evening Meal
Bean tacos; green vegetables and a salad (see Evening Meals recipe)
NB: hand full of any seaweed such as wakame; kombu; nori etc cut up in strips (soaked in water overnight)”
Drinks
2 glasses of organic red wine*
During day
One or two glasses of squeezed lemon mixed in ½ glass of lukewarm water (two teaspoons per glass during day)
Breakfast
Grilled mushrooms & tomatoes with wilted spinach
During morning
Kiwi fruit
Snack
Organic prepared homemade soup (see Snack Recipes) or purchased (Prefer Amy Organic Italian or French) + sprinkle 2 tsp of Natural Sea Stock* (Seaweed cut up)
Midday Meal
Mexican Black Bean Burgers (see Midday Meals recipe)
Tablespoon of Mrs Braggs apple cider vinegar on salad or with small amount of water
Snack
Any Sweet Recipe item
Evening Meal
Poached salmon* with carrot & onion puree (see Evening Meals recipe)
Or Take Away*
Drinks
2 glasses of organic red wine*
During day
One or two glasses of squeezed lemon mixed in ½ glass of lukewarm water (two teaspoons per glass during day)
Breakfast
Fruit smoothie, blend
- 1 large banana
- 150g of fresh or frozen berries or strawberries
- ½ apple
- 400 ml of rice milk
- 1 tbsp milled flaxseed(optional)
During morning
Kiwi fruit
Snack
Organic prepared homemade soup (see Snack Recipes) or purchased (Prefer Amy Organic Italian or French) + sprinkle 2 tsp of Natural Sea Stock* (Seaweed cut up)
Midday Meal
Beetroot Salad (see Midday Meals recipe)
Tablespoon of Mrs Braggs apple cider vinegar on salad or with small amount of water
Snack
Any Sweet Recipe item
Evening Meal
Roasted squash stuffed with quinoa (see Evening Meals recipe)
Or Take Away*
Drinks
2 cups of Organic Tea (Clipper or Pukka – the only tea with biodegradable bags)
Alternative Options
Marked * in the weekly menu
* Buckwheat Flakes could be replaced with:
- Gluten-Free Oat Muesli
- Gluten-Free Luxurious Porridge
- Porridge made from gluten-free oats, millet and/or quinoa flakes
* Rice milk could be replaced with:
Quinoa milk; Coconut milk
Cheap alternative diet to above
(Karl de Leeuw’s diet in London, UK from Lidl unless other shop mentioned)
Breakfast: 4 red super fruits of banana, grapefruit, avocado & kiwi (non-organic) (Holland & Barrett apple cider vinegar that look like Mrs Braggs but far cheaper)(apple cider with avo’s)
Lunch: Mackerel or sardines or tuna or wild salmon or anchovies, etc (all tinned as organic and cheap) with normal pilau rice: plus any organic fruit & veg with above such as carrot, broccoli, etc ; normal hummus & beans (yes it will have table salt but a small part of diet) (also mixed frozen seafood from Iceland)
Dinner: Vegan soup (not organic) and yes it will have table salt but small part of diet. Holland and Barrett’s vegan gluten-free vacuum-packed Seedful bread with organic tomato on top (or bread with soup)
Sea salt: As much as you can handle on food that take your fancy
* Take Away or sit in: Vegetarian or seafood such as Indian; Maki Sushi or Chinese options on plain rice or vermicelli. Ensure no soya; sugar; or dairy in sauces (as far as possible). Fish and chips but make sure they use vegetable oil (not animal oil). Greggs vegan sausage roll and vegan steak bake. Nando’s beany wrap with corn on the cob. Falafel from food stalls
Treats: Potato crisps with sea salt (Iceland); organic apples.
Tea: organic Clipper or Pukka (Holland and Barrett’s) (only tea where the bags are biodegradable)
Juices: Any non organic juice but not orange (natural and not from concentrate) (Iceland)
* Choose organic red wine. Or organic cider with no preservatives (yes not cheap but worth it as no pesticides & sulphates that give you headaches) (Karl de Leeuw does not consume alcohol but all the longevity nations do)
NB: For personal care: Dr Organic coconut deodorant & coconut shampoo with Jason’s coconut toothpaste (Holland and Barrett). Philips sonicare mains electric toothbrush via amazon.co.uk
[ Jess' and Karl's Irish Nutritionist Recipes of LOVE! ]
Below you can pick from a great selection of delicious, nutritious and simple to make recipes for your Midday and Evening Meals, as well as sweets and snacks.
