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Choose up to two calcium rich foods from this list each day: 350ml (12 fl oz) skimmed milk, 250ml (8 fl oz) semi'skimmed milk, 38g (1oz) Cheddar, 28g (1oz) Parmesan. For treats you can have 5-10 syns available each day from the list at the end. Enjoy fresh or frozen fruot and veg freely (even canned). Cook meat any way you want to as long as you trim visible fat off, remove skin and no fat is added. Use fat-free vinaigrette or French-style salad dressing, sweetener and all herbs and spices freely. Foods marked in red can be eaten freely Day One B/fast: Fruity flakes: 28g (1oz) Weetabix Weetaflakes, served with milk from daily allowance and topped with lot of fresh raspberries. Lunch: Spanish Omelette: Eggs mixed with sliced potato and onions, served with a big crunchy salad. Dinner: Creamy Vegetable Pasta: Lots of bite-sized pieces of steamed leeks, courgettes and broccoli in boiled pasta, mixed with quark (or low-fat cottage cheese) and very-low-fat natural yoghurt, then sprinkled with freshly-chopped herbs. Follow with 2 Dark Rye Ryvita smothered in quark and fresh sliced tomato or spring onion. Follow with strawberries, grapes and kiwi. |
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Day Two B/fast Scrambled egg with lots of grilled bacon and plum tomatoes. Lunch Prawn Sandwich: 2 slices wholemeal bread with lots of cooked prawns, sliced tomatoes, and very-low-fat natural fromage frais mixed with lemon juice and chopped herbs. Snack on fresh fruit. Dinner Chicken Kiev: 1 chicken breast stuffed with quark mixed with crushed garlic and herbs. Bake in the oven and serve with a 227g (8oz) jacket potato, mange-tout and carrots. Follow with chopped banana, strawberries and a Mullerlight Yoghurt. Day Three B/fast Fruity French Toast: 2 slices wholemeal bread dipped in beaten egg and fried in Fry Light. Pile the French toast with fresh berries and top with very-low-fat natural fromage frais sweetened with artificial sweetener. Lunch Cheesey jacket: 1 large jacket potato filled with heaps of baked beans and topped with grated Cheddar Cheese from the allowance, served wiuth a huge mixed salad. Dinner Spaghetti bolognese: Cook 85g (3 1/40z) extra-lean minced beef (per serving) with chopped tomatoes, onion, garlic, mixed peppers, and mushrooms. Serve over mountains of boiled spaghetti. Follow with a pot of Hartley-s helly topped with freshly-chopped fruit. |
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Day Four B/fast: 2 Weetabix topped with satsuma segments and milk from allowance. Lunch: BLT: 2 slices wholemeal bread crammed with bacon, lettuce, tomato slices and 2 level tbsp Hellman's Extra Light Mayonaise. Dinner: Oriental Stir-fry: Sliced pork stir-fried in Fry Light with lots of bamboo shoots, baby sweetcorn, mixed peppers, beansprouts, mushrooms, water chestnuts, garlic, herbs and soy sauce. Follow with chunks of fresh pineapple. Day Five B/fast 1 grapefruit/orange sprinkled with sweetener followed by 28g (1oz) Nestlé Wholegrain Clusters with milk from allowance and 1 banana. Lunch Ham Pasta: Mix 85g (3 1/4ozs) ham with cooked pasta, cherry tomatoes, peppers, sweetcorn and spring onions. Dinner Mixed bean chilli: Combine canned mixed beans with canned tomatoes, chopped onions, canned sweetcorn, peppers, courgettes and chilli pepper and serve with boiled rice. Follow with strawberry halves and fresh pineapple on a skewer with very-low-fat natural yoghurt dip. Day Six B/fast Egg and soldiers: Boiled eggs with soldiers made from 2 slices wholemeal toast. Orange and grapefruit. Lunch Chicken Caesar Salad: Shredded chicken breast without skin, lettuce, radishes, cucumber, lemon juice and 1 tbsp Kraft Light Caesar Dressing. Dinner: Grilled lamb steaks served with broccoli, cabbage, 189g (6 1/2oz) new potatoes in skins with mint sauce. Follow with 1 Danone Lasting Satisfaction yoghurt. |
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Day Seven B/fast Melon boat crunch: Fill a melon boat with 28g (1oz) Tripple Berry Shredded Wheat, and finish with a drizzle of very-low-fat yoghurt. Lunch Sunday Roast: 85g (3 1/4oz) lean roast beef (per serving) served with heaps of mashed potatoes, dry-roast potatoes, parsnips, broccoli, peas, carrots and gravy. Dinner Fruity Couscous: Mix couscous with plenty of chopped cucumber, mixed peppers, celery, mango and grapes, and drizzle with lemon juice. SYNS: (5 - 10 a day) 1 chocolate finger/ginger thin 1 1/2 1 Mr Kipling French Fancy 5 1 chocolate-coated mini roll 6 2 finger Kit Kat 5 1/2 1 Cadbury Flake 9 57g (2 1/4oz) ice-cream 5 1 Solero Fruity 3 1/2 1 bag french fries/golden lights 4 1/2 1 bag Ryvita Minis 5 25ml (1fl oz) any spirit 2 1/2 142 ml (5fl ozs) glass wine 5 284ml (1/2 pint) beer or lager 5 1 level tbsp brown sauce/tomato ketchup 1 4 level tbsp gravy (made without fat) 1 1 level tsp butter 2 1 level tbsp Kraft Light Caesar Dressing 1/2 2 level tbsp Hellman's Extra Light Mayonnaise 1 1/2 Fill up on these nutritious free foods (marked in red) and you need never feel hungry. |
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Thanks Joan, if I don't lose any weight this week I may give it a try. Eileen x |
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