My 14-Day Summer Revitalise program is a seasonal two-week plan with gorgeous summer recipes that also happen to be allergy friendly, gluten-free and ideal for anyone looking to boost their immune system and begin to restore gut health.
This plan is designed as a short-term reboot to give your digestion a rest and boost your energy levels. It is not designed to be followed for a long period of time – I suggest 2 weeks but you could extend it to 28 days by repeating the two-week meal plan.
My goal with this programme and with all of my plans is simply to get you eating more REAL FOOD, to help you develop healthy habits, provide inspiration and to make eating a healthy diet easy for you, and therefore something that naturally becomes a part of your lifestyle.
- The goal is to take you back to the basics.
- Simple, satisfying, whole foods.
- Simple clean eating practices that support your body.
If you don’t feel that you can stick to the plan 100%, know that any small changes you make in the right direction will lead to positive outcomes. It’s OK to not do everything at once!
What’s included?
- Summer Revitalise Guide which includes a Prep Guide to help you in the kitchen
- Recipe Guide with seasonal, grain-free, delicious recipes
- Suggested Meals and Shopping Lists for the 14 days
- Personal Food & Symptom Diary
The foods included in the Summer Revitalise Plan have been carefully chosen to be seasonal and also anti-inflammatory and nutrient-dense.
Seasonal Fruit & Veg
You will find lots of gorgeous, seasonal ingredients in the recipes including:
- Asparagus
- Tomatoes
- Courgettes
- Peas
- Green beans
- Mint
- Watermelon
- Strawberries
- Raspberries
- Blueberries
- Peaches
Make the most of all of this beautiful summer produce while eating healthily at the same time!
This 14-day plan is low in refined carbohydrate, grain-free and gluten-free. Some of the recipes contain a little dairy, but this is optional and you can easily make the 14 days dairy-free too.
All the recipes have been designed to be simple and quick to prepare. This eBook also includes a prep guide to help you get organized in the kitchen. Each day there are a couple of prep tasks each morning and evening to help you stay on track with the suggested meals. These prep tasks take around 10-15 minutes.
How Much to Eat
There is no calorie counting involved with this plan, and you can eat unlimited quantities of the foods on the ‘yes’ list. Please eat until you are full – you should not be feeling hungry while following the reboot.
If you are still hungry after finishing a meal, please refer to the ‘yes’ list and have something else to eat!
Have a look through the suggested meals and plan for when you might need more food – for example if you know that smoothies don’t fill you up for breakfast then you could plan to have a couple of poached/boiled/fried or scrambled eggs and some avocado too.
Fat is your friend while following this plan!
Add plenty of olive oil and/or coconut oil to all meals; you can also add a tablespoon of coconut oil to your herbal tea, or make a bulletproof coffee (see notes below). Add avocado oil mayonnaise as a condiment to your salads and meals. Fat bombs are a great snack to tide you over if you get hungry between meals, as are olives, hardboiled eggs and tiger nuts.
The ‘Yes’ List Of Foods To Include – You Can Consume All Of These Foods In Unlimited Quantities
SALADS
- Rocket
- Watercress
- Pea shoots
- Baby spinach
- Lettuce
- Endive
- Cucumber
- Radishes
- Celery
- Tomato
- Beansprouts
- Olives
- Cornichons
- Fresh root ginger
- Fresh chives
- Fresh parsley
- Fresh basil
- Fresh mint
- Fresh coriander
- *Avocado – limit to one per day
VEGETABLES
- Carrots
- Swede
- Celeriac
- Spring greens
- Spinach
- Kale
- Cavolo Nero
- Chard
- Green beans
- Pak Choi
- Courgette
- Aubergine
- Red/Green/Yellow Peppers
- *Sweet potato – limit to one per day
FRUIT
- Banana
- Blueberries
- Strawberries
- Lemons
- Limes
- Oranges
- Grapes
- Kiwi Fruit
- Melon
- Papaya
- Pineapple
- Rhubarb
EGGS, MEAT, FISH
- Eggs
- All types of fish
- All types of shellfish
- All types of fresh meat (avoid processed meat)
OTHER ITEMS
- Coconut milk
- Coconut yogurt
- Coconut kefir
- Coconut flakes
- Coconut flour
- Coconut oil
- Coconut butter
- Tiger nuts
- Tiger nut flour
- Cocoa powder
- Raw honey
- Extra virgin olive oil
- Avocado oil
- Garlic infused olive oil
- Mustard powder
- Mustard
- Raw apple cider vinegar
- Home made mayo/avocado oil mayo
- All spices
DRINKS
- Water – still and sparkling
- Herbal tea
- Bone broth
- Kombucha
- Coconut kefir
- Decaffeinated coffee
- Decaffeinated tea
SAVOURY SNACKS
- Boiled eggs
- Carrot, cucumber and celery batons
- Olives
- Flax crackers
- Kale chips (in recipes)
SWEET SNACKS
- Berries – blueberries, strawberries or raspberries
- Melon
- Pineapple
- Coconut flakes
- Tiger nuts
- Coconut yogurt
- 100% dark chocolate
- Frozen grapes (in recipes)
- Chia pudding with coconut or tiger nut milk, vanilla extract & orange zest (in recipes)
- Fat bombs (in recipes)
Taking in the Good (notice, take in and savour as many good things as you can each day – big or small, write a few down to remember)
- Headspace meditation this morning
- Listening to my kids happily playing ‘cafes’ this morning rather than watching screens!
- Last day of term in my part-time job as a Chemistry teacher – now to enjoy the summer holidays
What good things will you remember about today, the only Tuesday 6th July 2021 we will ever have?
Until tomorrow,
Chloe x
About Me
Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous!
I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.
My step-by-step programme, Revitalise, will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD.
I’m here to make it easy for you to eat healthy, delicious food without counting calories or feeling deprived. You’ll reset your relationship with food, shift your mindset and build new habits for a complete health transformation!
Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease.
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All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. chloearchard.com will not accept responsibility for the actions or consequential results of any action taken by any reader.
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