|
This eating plan uses spring and summer season foods to get your body into shape for summer. To get you in the summer mood, there are lots of 'summery' dishes and salads. So let's all shrink into those summer clothes!
Each day pick 1 breakfast, 1 lunch, 1 evening meal and 1 snack. You can season any of the food in this plan with salt, pepper, mustard or soy sauce to taste.
Make sure that you also drink 6 - 8 glasses of water. You may drink unlimited tea and coffee, diet drinks and herbal/fruit teas. You must eat/drink your milk allowance each day or eat/drink at least one starred meal. If you choose to have milk in your tea/coffee, you must use your milk allowance. To maximise the fat burning element of this eating plan and make sure you keep in optimum health we recommend you use a Metabolic Pack, which you can purchase in diet shops.
Breakfasts
Fruit Salad
Mix a range of fruits. You can choose from apples, pears, grapes, strawberries, bananas, kiwi fruit, passion fruit and melon. Make sure you eat the salad in one sitting within 30 minutes - Do not snack on the fruit throughout the morning.
Cereal
1oz of the cereal of your choice with ¼ pint of skimmed milk. *
Scrambled Eggs
Scramble 2 eggs in a non-stick pan with no butter or milk and serve on one slice of wholemeal toast. You may use 1 teaspoon of low fat spread on the wholemeal toast.
Snack Bar
1 Nutrigrain or muesli bar. Make sure it has no more than 200 calories.
Lunches
Jacket Potato
You can have a jacket potato with any of the following fillings;
- 1 small tin of tuna in brine, drained and mixed with 1 tablespoon of low fat mayonnaise.
- 1 small tub of cottage cheese of any flavour*
Serve with a mixed green salad. Dress with any low fat salad dressing.
Salad
Make a large salad using any combination of lettuce, green leaves, tomatoes, cucumber, red pepper, olives and mushrooms. You can serve with any one of the following;
- 4oz prawns with 1 tbsp of low fat Thousand Island dressing.
- 4 oz chicken or turkey slices
- 2 oz grated ½ fat cheese with 1 tbsp chutney*
- 4 oz any flavour cottage cheese*
- 2 hard boiled eggs and 5 -6 black olives
- 1 small tin of tuna in brine, drained and mixed with 1 tbsp of low fat mayonnaise.
You may use a low fat dressing of your choice on your salad.
Sandwich
Made with 2 slices of wholemeal bread, 2 teaspoons of low fat spread and any of the following fillings;
- 1 small tin of tuna in brine, drained and mixed with 1 tbsp of tinned sweetcorn and 1 tbsp of low fat mayonnaise.
- 2 oz ½ fat mozzarella cheese, sliced with 5-6 black olives and 1 teaspoon of olive oil drizzled over the cheese. *
- 4 oz of lean ham and 1 teaspoon of mustard
- 4 oz turkey slices and 1 teaspoon of cranberry sauce.
- 1 tbsp of low fat vegetarian pate and 2 tbsp of low fat coleslaw
- 2 oz smoked salmon with either 1 tbsp of mayonnaise and a squeeze of lemon or 1 tbsp of low fat cream cheese.
- 2 hard-boiled eggs chopped with 1 tbsp of low fat mayonnaise.
You can also add salad to the sandwich. Choose from lettuce, tomato, onion and cucumber.
Evening Meals
Barbecue
Barbecue, dry fry or grill 1 chicken breast and serve with potato salad and mixed salad with low fat dressing. To make a potato salad, boil 4 small new potatoes, roughly
chop and add chopped parsley and 1 tbsp of low fat mayonnaise.
Salmon
Season a fillet of salmon and wrap as a parcel in tin foil with very thinly sliced leeks and button mushrooms. Cook in a pre-heated oven at 190c for around 20 minutes. Make sure you check that the salmon is fully cooked by testing to see if it flakes. Serve with 4 -5 small new potatoes and steamed carrots and green beans.
Summer Stew
Roughly chop 1 aubergine, 1 stick of celery, 1 courgette, 1 onion, a handful of mushrooms, I red pepper, 1 small tin of drained chick peas and 1 tin of tomatoes. Put them in a pan and season with 1 tbsp of tomato paste, 2 garlic cloves, salt and pepper and a dash of Worcester sauce. Simmer for 30 minutes, adding water if it gets too dry, or increasing the heat to reduce if it becomes too watery. The stew should be a thick consistency once cooked. Serve with 4 oz cooked brown rice.
Omelette
Make an omelette using 2 eggs, beaten, 1 chopped spring onion and 2 oz ½ fat hard cheese. Serve with 4 oz cous cous cooked using stock and steamed mange tout and
carrots. *
Pitta & Chicken
Slice a cooked chicken breast or sliced vegetarian chicken and place in a pocket of pitta bread with 1 tbsp of mayonnaise, chopped spring onion and plenty of salad. Serve with additional salad.
Caesar Salad
Roughly chop a chicken breast into cubes, put in a bowl with plenty of shredded lettuce. Make croutons by cutting 1 thick slice of white bread, cutting off the crusts and cutting into cubes. Put 1 tbsp of olive oil on baking tray and brush over. Put cube of bread on tray and turn in the oil. Cook in the oven on a high heat until browned. Add croutons to bowl along with low fat Caesar salad dressing. Add 1 tbsp of grated parmesan cheese and toss together well.
Lamb Chop
Dry fry or grill one lamb chop sprinkled with chopped rosemary and 1 teaspoon of olive oil. Serve with small new potatoes, a range of steamed vegetables and some lamb
gravy made with gravy granules.
Snacks
- 1 low calorie yoghurt ( under 100 cals.)
- 1 low fat chocolate mousse (under 100 cals.)
- 1 low fat chocolate drink (under 100 cals.)
- 1 fun size mars or snickers bar
- 1 serving of fruit (1 apple, 2 kiwi fruit, 1 orange etc.)
- 1 packet of low fat crisps
Milk Allowance
If you do not eat a selection marked * you must eat/drink one thing from this list per day.
- ½ pint skimmed milk
- 1 small tub cottage cheese
- 1 low fat yoghurt
|
