Weight loss Plan (Week 1)

Ingredients:

Here's a suggestion for a weeks worth of dieting. You don't have to follow it to the letter, just use your common sense and think how much you want to be slim before you hit the ice cream. Breakfast is optional but don't skip it if you think it'll lead you to graze or pop out for coffee and Danish at 11 AM. Don't overdo the cereal and stay clear of high sugar breakfast cereals. Lunch is best made at home and taken with you to work, it's cheaper, healthier and you've got a far better chance of staying slim if you keep out of the canteen / deli / restaurant / pub at lunchtime. Commit to consuming 4 - 6 small meals and snacks everyday.                                           Eat your foods slower . Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. Avoid foods that are high in fat and calories. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

Preparation:

Stick to that diet and you'll soon have something to celebrate...   Monday                            Breakfast                   Tea or Coffee (No sugar or use sweetener)                                              Oat meal with Skim Milk.           AM Snack                  1   Apple Lunch                         Sandwich - Chicken salad  Dinner                        Rice-white cooked steamed                                      Vegetables - mixed, frozen, boiled                                                                       Take a walk for 30-45 mins a day. You'll burn some calories. Tuesday. Breakfast               Tea or Coffee (No sugar or use sweetener)                                   Whole wheat   Toast with                                   low-fat spread                                                                          Milk - 1% AM Snack               1 Orange Lunch                       Sandwich - Chicken or Grilled Chicken with salad               Dinner                     Spaghetti in tomato sauce                                  Strawberries                                  Take a walk for 30-45 mins a day. Wednesday               Breakfast                   Tea or Coffee (No sugar or use sweetener)                                       Cereal with Milk- 1%  AM Snack                  Apple-medium with peel  Lunch                        Chicken breast/ white meat                                      Croutons-plain                                      Salad Garden w/tomato and onion Dinner                         Seafood and rice. Fry up  fish in a 1 tsp  of olive oil,                                     add some pureed tomatoes and simmer.                                     serve with boiled rice. Thursday  Breakfast                Tea or Coffee (No sugar or use sweetener)                                    Oat meal with Milk - 1% AM Snack                1 Orange  Lunch                       Wholemeal pitta with mackerel or tuna                                    Salad  Dinner                      Small ! lamb chop with peas and mashed potatoes                                    Apple or custard                                    Take a walk for 30-45 mins. a day.  Friday Breakfast               Tea or Coffee (No sugar or use sweetener)                                   Cereal with Milk -1%  AM Snack               1 cup Cottage cheese- 1%fat                                    0.5 cup Pineapple-canned, chunks Lunch                      Chicken Soup with wholemeal bread roll                                   Salad Dinner                      Grilled salmon fillet with garlic and herbs,                                    new potatoes and baby sweetcorn and mange tout.                                    Small serving low-calorie pudding Saturday Breakfast              Tea or Coffee (No sugar or use sweetener)                                 Cereal, Toast with low-fat spread                                 Milk-1% AM Snack              Banana-med. Lunch                     Fish sandwich with Salad Dinner                    Beef curry and rice - Home made curry using lean beef and                                 no cream                                 Fruit Salad                                 Take a walk for 30-45 mins. a day.                                     Sunday Breakfast            Tea or Coffee (No sugar or use sweetener)                                Orange Juice                                      low-fat croissant AM SNACK          Apple-medium with peel Lunch                   Any of the above - 'tis Sunday and a new week of losing weight                                awaits you.                                Keep up the good work!  Dinner                   Roast Chicken, two small roast potatoes and choice of cabbage,                                sprouts, green beans, peas or cauliflower.                                                              Fruit Salad                                         Take a walk for 30   mins. a day.