better body
Drop a healthy 1-2lbs a week, with the nutrition experts at Lifesum
Free plan for every reader WORTH £14.99
While counting calories plays a large role in losing, gaining or maintaining weight, the quality of the nutrition you get is equally as important for your optimum physical and mental wellbeing.
That’s where Lifesum, the leading global healthy eating app that offers science-backed, personalised nutrition, comes in (Lifesum.com). We’ve teamed up with them to give you an exclusive nutrient filled plan to improve your overall health, whilst you lose weight at a healthy rate of 1-2lbs a week. We’ve also got a great reader offer – a month of their premium plan, normally £14.99, for free!
HOW IT WORKS
l This mix-and-match meal plan features delicious dishes with healthy fats, proteins and carbs. Eat around 1,600 calories a day to get the nutrition your body needs, having a breakfast, lunch, dinner and a snack. Stick to calorie-free drinks like water, herbal teas and diet drinks, and if you have drinks with calories do count them. The daily calories you need for healthy weight loss will depend on your height, weight, age and activity levels. So, before you begin, download the app (see our special offer), and enter your information to find out your personalised calorie and macro needs. Actual calories may vary based on different brands, so check labels. You can follow this plan until you reach your goal weight, or select another one of Lifesum’s plans or diets to follow on their app. All meals and snacks in this plan serve one. All calories and macros provided are per serving.
BREAKFASTS
271 calories. 26.8g carbs, 15.7g protein, 11.1g fat
Spread 1 ½ tbsp cream cheese and ½ tbsp mustard on one side of a tortilla. Add 3 turkey breast slices and 10g spinach. Roll up tightly.
286 calories. 48.5g carbs, 12g protein, 7.2g fat
In a blender put 120ml plant-based milk, 100g silken tofu, 150g frozen mango, ¼ tsp turmeric, ¼ tbsp fresh chopped ginger, 1 tsp each of lime juice and lime zest and 1 tbsp maple syrup, and mix until smooth. Add 1 tbsp chia seeds and pulse once.
413 calories. 47.7g carbs, 16.4g protein, 19g fat
Mash 1 banana and add 2 eggs, ½ tbsp chia seeds, ¼ tsp cinnamon and a pinch of salt, mix. Fry in ½ tbsp coconut oil on a medium heat in a non-stick pan. Serve with 75 g berries and 2tsp honey.
294 calories. 38g carbs, 14.3g protein, 10.4g fat
In a blender add 120ml Greek yoghurt, 70g frozen strawberries, 90ml orange juice and half a frozen banana, mix until smooth. Add 1 tbsp raisins/dried cranberries and 1 tbsp pistachios, pulse a few times.
295 calories. 26.6g carbs, 20.3g protein, 13.8g fat
Add ½ tbsp olive oil to a frying pan, and cook 180g firm tofu, crumbled with
