We reveal secrets of Adele's plant-based food plan that helped singer shed seven stone

SAY Hello to the super-slim new you as we reveal Adele’s healthy eating plan that enabled her to lose an amazing seven stone.

With the Sirtfood diet, you could shed 7lbs in seven days without giving up the treats you love such as chocolate, wine and coffee.

Speaking exclusively to The Sun on Sunday, medical nutritionist Aidan Goggins, one of the co-developers, revealed Hello hitmaker Adele, 32, was introduced to the plan in 2016.

Aidan said: “Adele is living in LA now but in London was a member of KX, the private health club where we formed the diet. A trainer we worked with was her on-tour trainer.

“Another, independent trainer, said Adele’s transformation was 90 per cent the Sirtfood Diet. She loves the diet. It’s helps you look fantastic, and she does.”

The singer, who has paired healthy eating with daily exercise, wowed fans when she posed in a figure-hugging top on Instagram last week.

While some diets focus only on counting calories, Aidan says his approach harnesses the nutrients in plant-based foods to drive weight loss.

For the first three days of the diet, intake is restricted to 1,000 calories a day, which includes three green juices, a meal and snacking on chocolate bites.

During the next four days, calorie intake rises to 1,500 a day with two meals and two juices.

The next phase is 1,800 calories a day for two weeks and you then adjust it to suit your lifestyle for the long term.

Aidan added: “Sirtfoods have amazing health benefits as well, increased energy, clearer skin, more alertness, better sleep.”

Other famous fans include fighter Conor McGregor, Olympic sailor Ben Ainslie and Pippa Middleton.

Aidan said: “We saw it worked for Pippa ahead of her wedding.”

The diet should only be taken on if you have no serious underlying health issues. Ask your GP before trying it if you are unsure.

Here, Aidan provides some recipes and the seven-day plan you can follow.

  • The Sirtfood Diet, by Aidan Goggins and Glen Matten, is £9.99, published by Yellow Kite.

What is Sirtfood?

Sirtfoods are plant-based and rich in special nutrients that activate sirtuins – the skinny genes that are activated by fasting.

Research has shown these nutrients are found in extra virgin olive oil, red onions, parsley, chilli, kale, strawberries, walnuts, capers, tofu, cocoa, green tea, and even coffee.

Sirtfoods act as regulators of our metabolism, enabling fat burning while increasing muscle and enhancing cells.

  • Dark chocolate
  • Red wine
  • Coffee
  • Bird’s eye chilli
  • Buckwheat
  • Capers
  • Celery, including its leaves
  • Extra virgin olive oil
  • Green tea (especially matcha green tea)
  • Kale
  • Lovage (a plant)
  • Medjool dates
  • Parsley
  • Red chicory
  • Red onion
  • Rocket
  • Soy
  • Strawberries
  • Turmeric
  • Walnuts

Sirtfood 7-day plan

THE super-healthy green juice and choc balls are staples of the Sirtfood diet.

All recipes serve one

Day 1: 3 green juices, 2 bites (you can substitute these for 15-20g of dark chocolate if you wish), 1 meal (e.g. Asian king prawn stir-fry)

Day 2: 3 green juices, 2 bites, 1 meal

Day 3: 3 green juices, 2 bites, 1 meal

Day 4: 2 green juices, 2 meals

Day 5: 2 green juices, 2 meals

Day 6: 2 green juices, 2 meals

Day 7: 2 green juices, 2 meals

Sirtfood recipes


(makes 15-20 bites)


  • 120g walnuts
  • 30g dark chocolate (85% cocoa solids), broken into pieces, or cocoa nibs
  • 250g Medjool dates, pitted
  • 1tbsp cocoa powder
  • 1tbsp ground turmeric
  • 1tbsp extra virgin olive oil
  • Scraped seeds of 1 vanilla pod or 1 tsp vanilla extract


  1. Place the walnuts and chocolate into a food processor and blend until you have a fine powder.
  2. Add all the other ingredients and blend until the mixture forms a large ball.
  3. Add 2tbsp water to help bind it, if needed.
  4. Using your hands, make bite-sized balls from the mix and refrigerate in an airtight container for at least 1 hour before serving.

The balls will keep for up to a week in the fridge.



  • 20g buckwheat flakes
  • 10g buckwheat puffs
  • 15g coconut flakes or desiccated coconut
  • 40g Medjool dates, pitted and chopped
  • 15g walnuts, chopped
  • 10g cocoa nibs
  • 100g strawberries, hulled and chopped
  • 100g plain Greek yoghurt (or vegan alternative, such as soya or coconut yoghurt)


  1. Mix all of the ingredients together and serve (leaving out the strawberries and yoghurt if not serving straight away).



  • 50g rocket
  • 50g chicory leaves
  • 100g smoked salmon slices
  • 80g avocado, peeled, stoned and sliced
  • 40g celery, sliced
  • 20g red onion, sliced
  • 15g walnuts, chopped
  • 1tbsp capers
  • 1 large Medjool date, pitted and chopped
  • 1tbsp extra virgin olive oil
  • Juice ½ lemon
  • 10g parsley, chopped
  • 10g lovage or celery leaves, chopped


  1. Mix ingredients together and serve.



  • 75g kale
  • 30g rocket
  • 5g flat-leaf parsley
  • 5g lovage leaves (optional)
  • 150g celery, including leaves
  • Half a medium green apple
  • Juice of half a lemon
  • Half a tsp matcha green tea


  1. Juice the kale, rocket, parsley and lovage, if using, then add the celery and apple and blend again.
  2. Squeeze in the lemon.
    Pour a small amount of the juice into a glass, then add the matcha and stir until dissolved.
  3. Add the remaining juice and serve immediately.

NOTE: Only use matcha in the first two drinks of the day, as it contains the same caffeine content as a normal cup of tea. If you are not used to it, it may keep you awake if drunk later in the day.

DAY 1: Asian king prawn stir-fry


  • 150g raw king prawns, shelled
  • 2 tsp tamari or soy sauce
  • 2tsp extra virgin olive oil
  • 1 clove garlic, finely chopped
  • 1 bird’s eye chilli, finely chopped
  • 1tsp fresh ginger, finely chopped
  • 20g red onion, sliced
  • 40g celery, trimmed and sliced
  • 75g green beans, chopped
  • 50g kale, roughly chopped
  • 100ml chicken stock
  • 75g soba (buckwheat noodles)
  • 5g lovage or celery leaves


  1. In a frying pan over a high heat, cook the prawns in 1tsp tamari or soy sauce and 1tsp oil for 2-3 minutes.
  2. Transfer to a plate.
  3. Add the remaining oil to the pan and fry the garlic, chilli, ginger, red onion, celery, beans and kale over a medium-high heat for 2-3 minutes.
  4. Add the stock and bring to the boil, then simmer until the vegetables are cooked but still crunchy.
  5. Cook the noodles in boiling water according to pack instructions.
  6. Drain and add the lovage or celery leaves, noodles and prawns to the pan.
  7. Bring back to the boil, then remove from the heat and serve.

DAY 2: Turkey escalope


  • 150g cauliflower, roughly chopped
  • 1 clove garlic, finely chopped
  • 40g red onion, finely chopped
  • 1 bird’s eye chilli, finely chopped
  • 1tsp fresh ginger, finely chopped
  • 2tbsp extra virgin olive oil
  • 2tsp ground turmeric
  • 30g sun-dried tomatoes, finely chopped
  • 10g parsley
  • 150g turkey escalope
  • 1tsp dried sage
  • Juice of ½ lemon
  • 1tbsp capers


  1. Place the cauliflower in a food processor and pulse in 2-second bursts to finely chop it until it resembles couscous. Set aside.
  2. Fry the garlic, red onion, chilli and ginger in 1tsp of the oil until soft but not coloured.
  3. Add the turmeric and cauliflower and cook for 1 minute.
  4. Remove from the heat and add the sun-dried tomatoes and half the parsley.
  5. Coat the turkey escalope in the remaining oil and sage then fry for 5-6 minutes, turning regularly.
  6. When cooked, add the lemon juice, remaining parsley, capers and 1tbsp water to the pan to make a sauce, then serve.

DAY 3: Tuscan bean stew


  • 1 tbsp extra virgin olive oil
  • 50g red onion, finely chopped
  • 30g carrot, peeled and finely chopped
  • 30g celery, trimmed and finely chopped
  • 1 garlic clove, finely chopped
  • 1⁄2 bird’s eye chilli, finely chopped (optional)
  • 1 tsp herbes de Provence
  • 200ml vegetable stock
  • 1 x 400g tin chopped Italian tomatoes
  • 1 tsp tomato puree
  • 200g tinned mixed beans
  • 50g kale, roughly chopped
  • 1 tbsp roughly chopped parsley
  • 40g buckwheat


  1. Place the oil in a medium saucepan over a low–medium heat and gently fry the onion, carrot, celery, garlic, chilli, if using, and herbs, until the onion is soft but not coloured.
  2. Add the stock, tomatoes and tomato puree and bring to the boil.
  3. Add the beans and simmer for 30 minutes.
  4. Add the kale and cook for another 5–10 minutes, until tender, then add the parsley.
  5. Meanwhile, cook the buckwheat according to the packet instructions, drain and then serve with the stew.

DAY 4: Pan-fried salmon salad


For the dressing

  • 10g parsley
  • Juice of ½ lemon
  • 1tbsp capers
  • 1tbsp extra virgin olive oil

For the salad

  • ½ avocado, peeled, stoned and diced
  • 100g cherry tomatoes, halved
  • 20g red onion, thinly sliced
  • 50g rocket
  • 5g celery leaves
  • 150g skinless salmon fillet
  • 2tsp brown sugar
  • 70g chicory , halved lengthways


  1. Heat the oven to 220ºC/ 200ºC fan/gas mark 7.
  2. For the dressing, whizz the parsley, lemon juice, capers and 2tsp oil in blender until smooth.
  3. Mix the avocado, tomato, red onion, rocket and celery leaves.
  4. Rub the salmon with oil and sear it in an ovenproof frying pan for a minute.
  5. Put on a baking tray and oven cook for 5 minutes.
  6. Mix brown sugar with 1tsp oil and brush over the cut sides of chicory.
  7. Place cut-sides down in a hot frying pan and cook for 2-3 minutes, turning regularly.
  8. Dress the salad and serve together.

DAY 5: Strawberry tabbouleh


  • 50g buckwheat
  • 1tbsp ground turmeric
  • 80g avocado
  • 65g tomato
  • 20g red onion
  • 25g Medjool dates, pitted
  • 1tbsp capers
  • 30g parsley
  • 100g strawberries, hulled
  • 1tbsp extra virgin olive oil
  • Juice ½ lemon
  • 30g rocket


  1. Cook the buckwheat with the turmeric according to pack instructions.
  2. Drain and cool.
  3. Finely chop the avocado, tomato, red onion, dates, capers and parsley and mix with the cooled buckwheat.
  4. Slice the strawberries and gently mix into the salad with the oil and lemon juice.
  5. Serve on the rocket.

DAY 6: Miso-marinated cod


  • 20g miso
  • 1tbsp mirin
  • 1tbsp extra virgin olive oil
  • 200g skinless cod fillet
  • 20g red onion, sliced
  • 40g celery, sliced
  • 1 clove garlic, finely chopped
  • 1 bird’s eye chilli, finely chopped
  • 1tsp fresh ginger, chopped
  • 60g green beans
  • 50g kale, roughly chopped
  • 30g buckwheat
  • 1tsp ground turmeric
  • 1tsp sesame seeds
  • 5g parsley, roughly chopped
  • 1 tbsp tamari or soy sauce


  1. Heat the oven to 220ºC/200ºC fan/gas mark 7.
  2. Mix the miso, mirin and 1tsp oil, rub into the cod and marinate for 30 mins.
  3. Transfer on to a baking tray and cook for 10 mins. Meanwhile, heat a large frying pan with the remaining oil.
  4. Add the onion and stir-fry for a few mins, then add celery, garlic, chilli, ginger, green beans and kale.
  5. Fry until the kale is tender and cooked through.
  6. Cook the buckwheat according to pack instructions with the turmeric.
  7. Add sesame seeds, parsley and tamari or soy sauce to the stir-fry and serve with the greens and fish.

DAY 7: Chargrilled beef


  • 100g potatoes, peeled and diced into 2cm cubes
  • 1tbsp extra virgin olive oil
  • 5g parsley, finely chopped
  • 50g red onion, sliced into rings
  • 50g kale, chopped
  • 1 clove garlic, finely chopped
  • 120-150g 3.5cm-thick beef fillet steak or 2cm-thick sirloin steak
  • 40ml red wine
  • 150ml beef stock
  • 1tsp tomato purée
  • 1tsp cornflour, dissolved in 1tbsp water


  1. Heat the oven to 220ºC/200ºC fan/gas mark 7.
  2. Place potatoes in a saucepan of boiling water, cook for 4-5 mins, drain.
  3. Put in a roasting tin with 1tsp oil and cook for 35-45 mins, turning every 10 minutes.
  4. Remove and sprinkle with the chopped parsley.
  5. Fry the onion in 1tsp oil over a medium heat until soft and caramelised. Keep warm.
  6. Steam kale for 2-3 mins, drain. Fry garlic gently in ½ tsp oil for 1 min until soft.
  7. Add the kale and fry for a further 1-2 mins, until tender. Keep warm.
  8. Heat an ovenproof frying pan until smoking. Coat meat in ½ tsp oil and fry according to your liking.
  9. Remove and set aside to rest.
  10. Add wine to hot pan bubble to reduce the wine by half until it’s syrupy.
  11. Add the stock and tomato purée to the steak pan and bring to the boil, add the cornflour paste to thicken the sauce until you have the desired consistency.
  12. Stir in any juice from the rested steak and serve with the potatoes, kale, onion rings and red wine sauce.

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