The delicious, nutritious and versatile way to lose weight and keep it off for good
DO YOU NEED TO LOSE WEIGHT AND WANT A LONG-TERM SOLUTION? My nutritious diet plan tastes so good you’ll stick to it. A day-by-day menu to get you started is followed by recipes, snacks and products to mix and match. You can lose up to 2lb a week if you factor in exercise throughout the month. Here’s how to keep it healthy:
● Eat a variety of different meals and snacks for a good spread of nutrients.
● Keep tabs on your 5-a-day intake of fruit and veg.
● Include meat-free days.
● Have two 140g portions of fish weekly – one should be oily for the omega-3 essential fatty acids.
● Drink 1–2 litres of fluid every day – ideally water, low-calorie drinks or teas.
● To meet your calcium needs, have 300ml skimmed milk, unsweetened almond milk or calcium-fortified alternatives each day.
Monday
BREAKFAST 1 mini banana and raspberry loaf cake (p62) with a skinny latte 300kcal
SNACK Apple and 20g almonds 173kcal
LUNCH 1 serving chilli tuna and rocket open sandwich (p47) with a kiwi to follow 356kcal
SNACK Slice of fruit loaf and 25g dried apricots 150kcal
DINNER 1 serving aubergine stack with mozzarella (p35) and 80g grapes to follow 497kcal
TOTAL
1,476kcal
Tuesday
BREAKFAST 2 poached eggs with 1 slice sourdough toast and a grilled tomato 305kcal
SNACK 25g dark chocolate 130kcal
LUNCH 1 serving tom yum with tempeh (p58). Plus a banana and 150g 2% fat greek yogurt to follow 401kcal
SNACK 20g chopped dried apple with 20g sunflower seeds 175kcal
DINNER 1 serving roasted fish with warm pepper and olive salad (p33). Plus an orange to follow 504kcal
TOTAL
1,515kcal
Wednesday
BREAKFAST 1 serving herbed mushrooms and spinach on toast (p46) with 2 grilled tomatoes
281kcal
SNACK Skinny cappuccino and an apple 150kcal
LUNCH 1 serving papaya salad (p58)
408kcal
SNACK 1 mini Babybel and a small pear 100kcal
DINNER 1 serving spicy miso chicken with rice and tossed greens (p34) 582kcal
TOTAL
1,521kcal
Thursday
BREAKFAST Whisk 1 large egg with a few drops of vanilla essence and a splash of milk. Dip in 2 slices of wholemeal bread. Put in a heated non-stick frying pan sprayed with olive oil and cook on both sides. Serve with 80g berries and 1tbsp 2% greek yogurt 315kcal
SNACK 20g pistachios 140kcal
LUNCH Mash 100g canned chickpeas (drained) with
