Freer - Nourish & glow the 10-day plan: lose weight, feel great & kick-start a lifetime of healthy eating

1 aubergine

3 avocados

3 beetroot (medium) or 2 packets of cooked beetroot

1 head of broccoli

1 small red cabbage

1 large bag of carrots

1 large bunch of celery

3 red chillis

2 courgettes

1 cucumber

1 endive

2 bulbs of garlic

1 ginger root

4 portions of greens (seasonal)

1 bag of kale

3 leeks

2 lettuce (Little Gem)

1 jar of black olives

3 red onions

4 white onions

3 red peppers

2 yellow or orange peppers

1 small bag of radishes (optional)

1 bag of rocket

23 bags salad leaves (of your choice)

1 shallot

1 packet spinach (baby leaf)

2 bunches of spring onions

1 bag of sugar snap peas

1 large bag of sweet potatoes

4 punnets of cherry tomatoes (on the vine if possible)

1 large packet of salad tomatoes

Plus a selection of raw veg for crudits

5 apples

2 bananas

1 punnet of berries (or 1 packet of frozen berries)

8 lemons

4 limes

1 mango

3 oranges

2 pears

Plus 18 portions of seasonal fruit (try to get a mixture)

1 packet of basil

1 bay leaf (optional)

1 packet of chives

3 packets of coriander

1 packet of mint

2 packets of parsley

1 packet of tarragon

1 packet of thyme

1 jar of almond (or hazelnut) butter

apple cider vinegar

Balsamic vinegar (optional)

1 tin of black beans

black pepper

1 loaf/packet of bread (gluten free e.g. Biona)

1 small jar of capers

2 tins of chickpeas

1 tin of coconut milk (full fat)

1 jar of mustard (wholegrain)

1 packet of oatcakes (gluten free)

1 small packet of oats (gluten free)

olive oil (extra virgin)

olive oil (light) or coconut oil (for cooking)

1 packet of Puy lentils (ready-cooked)

Sea salt

1 small packet of sultanas

1 small jar of sun-dried tomatoes

1 small tin of sweetcorn

sweetener (honey, maple syrup, coconut sugar or similar)

1 jar of tahini

tamari or coconut aminos (best found online)

1 tube of tomato puree

1 small packet of almonds (or hazelnuts)

1 small packet of cashews

1 small packet of chia seeds

1 small packet of hemp seeds

1 packet of mixed nuts

1 packet of mixed seeds

1 small packet of pine nuts

1 small packet walnuts

1 small bag of flaxseed (ground)

Raw cacao powder (or organic cocoa powder)

Caraway seeds (optional)

Ground cardamom

Ground chilli powder

Ground cinnamon

Ground coriander

Ground cumin

Garam masala

Dried mixed herbs

ground mixed spice

Paprika

Ground turmeric

vanilla paste

250g lean beef mince

2 chicken breasts (preferably organic or free range)

1 carton of unsweetened coconut milk (or almond milk)

1 large pot of dairy-free coconut yoghurt (e.g. CoYo, not coconut-flavoured yoghurt) (or organic mayonnaise)

12 eggs (preferably free-range or organic)

125g king prawns

2 fillets of white fish (e.g. sea bass or sea bream) (best to buy on the day, or frozen)

1.4kg whole chicken (preferably organic or free range)

2 fillets of mackerel (smoked)

1 jar or tin of tuna

2 salmon fillets (preferably wild)

1 bag of berries (if fresh berries are not in season)

1 small bag of peas

1 aubergine

3 beetroot (medium) or 2 packets of cooked

1 small head of broccoli

1 small red cabbage

1 large bag of carrots

1 large bunch of celery

23 red chillis

2 courgettes

1 cucumber

2 bulbs of garlic

1 ginger root

1 small bag green beans

1 bunch kale

1 leek

2 lettuce (Little Gem)

1 punnet of chestnut mushrooms

2 portobello mushrooms

3 red onions

3 white onions

3 red peppers

2 yellow peppers

1 small bag of radishes (optional)

3 bags of rocket

23 bags of salad leaves (of your choice)

23 bags spinach (baby leaf)

1 bunch of spring onions

1 packet of sugar snap peas

1 large bag of sweet potatoes

23 punnets of cherry tomatoes (on the vine if possible)

1 large punnet of salad tomatoes

6 limes

8 lemons

1 mango

2 bananas

5 apples

2 punnets of berries (or 1 packet of frozen)

3 oranges

2 pears

Plus 16 portions of seasonal fruit of your choice

1 packet of basil

1 bay leaf (optional)

3 packets of coriander

1 packet of thyme (optional)

1 packet of mint

2 packets of parsley

1 packet sage (optional)

1 packet of tarragon (optional)

1 jar of almond (or hazelnut) butter

apple cider vinegar

balsamic vinegar (optional)

2 tins of black beans

black pepper

1 loaf/packet of bread (gluten free e.g. Biona)

1 tin of butter beans

2 tins of chickpeas

1 tin of coconut milk (full fat)

1 jar of mustard (wholegrain)

nutritional yeast flakes

1 small packet of oats (gluten free)

Olive oil (extra virgin)

Olive oil (light) or coconut oil (for cooking)

1 packet of Puy lentils (ready-cooked)

1 small packet quinoa (or quinoa flakes)

Sea salt

1 small packet of sultanas

1 small jar of sun-dried tomatoes

1 small tin of sweetcorn

Sweetener (maple syrup, coconut sugar or similar)

1 jar of tahini

tamari or coconut aminos (best found online)

1 tube of tomato puree

1 small tin vegetable stock powder (e.g Marigold)

1 small packet of almonds (or hazelnuts)

1 packet of cashews

1 small packet of chia seeds

1 small packet of coconut flakes (optional)

1 small packet of hemp seeds

1 packet of mixed nuts

1 packet of mixed seeds

1 small packet of pine nuts

1 small packet walnuts

1 small bag of flaxseed (ground)

Raw cacao powder (or organic cocoa powder)

Caraway seeds (optional)

Ground cardamom

Ground chilli powder

Ground cinnamon

Ground coriander

Ground cumin

Garam masala

Dried mixed herbs

ground mixed spice

Paprika

Ground turmeric

vanilla paste

1 carton of unsweetened coconut milk (or almond milk)

1 large pot of dairy-free coconut yoghurt (e.g. CoYo, not coconut-flavoured yoghurt)

150g tofu

120g smoked tofu

1 bag of berries (if fresh berries are not in season)

1 small bag of peas