Monday Breakfast Tea or Coffee (No sugar or use sweetener) Oat meal with Skim Milk. AM Snack 1/2 cup Grapes
Lunch Sandwich - Tuna and cucumber or sweetcorn
Dinner Chicken curry and rice - Home made curry using chicken or lean beef and no cream. low-calorie pudding 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 Grapefruit
Lunch Sandwich - Low fat cheese and tomato with salad Dinner Mushroom risotto - use brown rice if you can bear it and keep the quantity low. 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 Sandwich Chicken breast/ white meat Salad Garden w/tomato and onion
Dinner Vegetable in tomato sauce with brown rice and salad
Thursday
Breakfast Tea or Coffee (No sugar or use sweetener) Oat meal with Milk - 1%
AM Snack 1 Orange
Lunch Wholemeal pitta with chicken or tuna and Salad
Dinner Vegetable soup with bread roll Apple or custard Take a walk for 30-45 mins. a day.
Friday
Breakfast Tea or Coffee (No sugar or use sweetener) Boiled egg with wholemeal toast
AM Snack 1/2 cup Pineapple-canned, chunks
Lunch Chicken Sandwich, Salad and low fat yogurt
Dinner Grilled salmon fillet with garlic and herbs, new potatoes and baby sweetcorn and mange tout. Apple
Saturday
Breakfast Tea or Coffee (No sugar or use sweetener) Cereal, Toast with low-fat spread Milk-1%
AM Snack 1 Banana
Lunch Fish sandwich with Salad
Dinner Grilled chicken breast, new potatoes and salad Fruit Salad Take a walk for 30-45 mins. a day.
Sunday
Breakfast Tea or Coffee (No sugar or use sweetener) Orange Juice Boiled egg with wholemeal toast
AM SNACK Apple-medium with peel
Lunch Any of the above - 'tis Sunday and a new week of losing weight awaits you. Keep it up you are doing great.
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.
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Here's a suggestion for another weeks worth of dieting. again, you don't have to follow it to the letter, just use your common sense and stay off the stodge.
There is nothing revolutionary about this diet, it just relies on reasonable portion sizes and sensible use of low-calorie alternatives wherever possible. Replace milk, butter, drinks, mayonaise, sugar and cereals with low fat, low salt, low sugar options and you'll lose weight and get healthier.
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.
Our view is that the best diet is one which is sustainable.
Keep away from ready meals and processed foods if you can, they are generally much higher calorifically than natural and home-made meals and can contain a lot of salt that you'll be healthier without.
Use low-calorie spreads and dressings rather than butter and you'll be surprised how many calories you'll save. |
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