This is a four-week weight-loss plan packed
with nutritious super-foods that will help you to look great from the
inside-out. It is designed to help you lose at least half a stone when
combined with some exercises; it will leave you in tip-top shape in just ONE
month’s time.
The diet plan includes around 300 calories for
breakfast, 400 calories for lunch and 600 calories for dinner, additionally in
snacks a piece of fruit or low-fat yoghurt mid-morning and afternoon. Totally
it is based on 1,500 calories a day. Simply select one choice from the
breakfast, lunch and dinner suggestions. You’re also allowed 200ml semi-skimmed
milk for tea or coffee. All recipe suggestions are for one.
BREAKFAST DIET PLAN
You have to eat one from the followings in the
breakfast to fulfill around 300 calories.
Mango and melon smoothie: You have to blend
the followings to make mango and melon smoothie.
- A flesh of 1 ripe mango and
- Half a Galia melon with 200ml apple juice until smooth
With this you have to eat 1 slice of granary
toast or 1 low-fat cereal bar.
Eggs too easy: You have to top 1 thick slice
of granary toast with 1 poached or boiled egg. Beside this, you have to drink
150ml fruit juice and eat 1 pear.
Apple and blackberry smoothie: You have
to blend the followings to make apple and blackberry smoothie.
- 300ml apple juice and
- 125g frozen blackberries until smooth
In addition, you need to eat 1 slice of
granary toast or 1 low-fat cereal bar.
Lemon and raspberry muesli: You have to stir
the followings to make lemon and raspberry muesli.
- 2 tbsp of sugar-free muesli
- The zest of ½ lemon and
- 50g fresh raspberries into 200ml low-fat yoghurt
With this you have to drink also 150ml
cranberry juice.
Rice ‘n’ peanuts: You have to spread the
followings to make rice ‘n’ peanuts.
- 1 tbsp of peanut butter over 1 large rice cake
Then, you need to top with 1 small sliced
banana.
You have to drink also 150ml fruit juice.
Banoffee smoothie: You have to blend the
followings to make banoffee smoothie.
- 150ml low-fat vanilla yoghurt
- 200ml skimmed milk
- 1 small sliced banana and
- 1 tbsp maple syrup until smooth
Additionally you need to eat 1 slice of
granary toast or 1 low-fat cereal bar.
Figs with ricotta: You need to mix the
followings to make figs with ricotta.
- 50g ricotta cheese with 1 tsp icing sugar and
- Zest of 1 orange
Then, you need to spread over 1 thick slice
(about 40g) of granary toast and top with 1 thickly sliced fresh fig.
You need to drink also 150ml cranberry
juice.
LUNCH DIET PLAN
You have to choose from the followings for
lunch to fulfill around 400 calories.
Chicken and mango salad: For the
preparation of chicken and mango salad, you have to mix the followings-
- 1 tbsp reduced-fat mayonnaise
- 1 tbsp plain low-fat yoghurt
- 1 tbsp mango chutney
- 1 tsp mild curries paste and
- The mixture in to 75g cooked brown rice to stir
Finally you need to add-
- 2 finely chopped spring onions
- 1 chopped stick of celery
- ½ diced mango and
- 1 small skinless chicken breast
Quick gazpacho: For quick gazpacho
preparation, you need to blend the followings-
- A 330ml can V8 juice
- ½ small red peppers
- ½ small red onions
- ½ cucumbers
- 1 clove of garlic
- A pinch of sugar and
- 1 tsp olive oil until smooth
Then, just serve with a hunk (about 50g) of
granary bread.
Pea and ham frittata: The process for the
preparation of pea and ham frittata is to whisk 2 eggs with 4 tbsp skimmed milk
and season. Then stir in 50g cooked frozen peas and 50g chopped smoked ham. After
that heat 2 tsps vegetable oil in a pan and pour in the egg mixture. Then cook
over a low heat for 4–5 minutes or until the bottom is just set and place under
a pre-heated grill and cook for a further 4–5 minutes or until just firm to the
touch. Finally serve with a green salad with low-fat dressing.
Prawn fajita wrap: For the preparation of
prawn fajita wrap, you need to follow the process of heating 1 tsp oil in a
non-stick frying pan, adding 75g cooked prawns, 2 finely chopped spring onions
and 1 tsp fajita seasoning and stir-fry for 1 minute, and then, heating 1 small
soft flour tortilla, spooning in the prawns and 2 halved cherry tomatoes and
½ small sliced avocado.
Mixed-bean salad: For the preparation of
mixed-bean salad, you need to mix the followings-
- 4 tbsp of canned mixed beans with 2 finely chopped spring onions
- ½ diced red pepper
- 100g tuna in brine (drained) and
- 1 tbsp French dressing
Charred asparagus with a poached egg: For
the preparation of charred asparagus with a poached egg, you have to cook 6
spears of asparagus until just tender, and then toast 1 thick slice of granary
bread and top with the asparagus and a poached egg.
Red pepper houmous: For red pepper houmous
preparation, you have to slice 1 small red pepper in half and grill for 15
minutes. Then, you need to peel off the skin and roughly chop the flesh and stir
into 50g reduced-fat houmous. After that, serve with 1 whole meal pitta and a
handful of cherry tomatoes.
DINNER DIET PLAN
The healthy super-food diet meals for dinner
are in below for around 600 calories.
Spanish eggs: The process for Spanish eggs is
as follows:
- Heat 2 tsp of olive oil in a non-stick pan.
- Add 1 small finely chopped onion and 1
crushed clove of garlic.
- Cook for 2–3 minutes.
- Add a 400g can of chopped tomatoes, a pinch
of sugar, smoked paprika and ground cumin and cook for 15 minutes.
- Spoon the mixture into a shallow oven-proof
dish.
- Crack 2 omega-3-enriched eggs into the
tomato mixture and transfer to a hot oven, 200°C/gas mark 6 for 10–15 minutes.
- Serve with tender stem broccoli and a thick
slice (50g) of granary bread.
Vegetable kebabs with couscous and mint
dressing: The process for the preparation of vegetable kebabs with couscous and
mint dressing is as follows:
- Place 50g quick-cook couscous and 1–2
strands of saffron in a bowl and pour over 125ml vegetable stock.
- Leave to stand for 15 minutes.
- Stir in 2 chopped spring onions and 1 tbsp
sultanas.
- Thread a selection of vegetables on to a
skewer.
- Brush with olive oil, place on a hot griddle
pan and cook, turning occasionally, for 5–6 minutes or until tender.
- Mix 4 tbsp low-fat natural bio yoghurt with
1 tsp mint sauce.
- Serve the kebabs on couscous with dressing.
Maple and mustard glazed salmon: For the
preparation f maple and mustard glazed salmon, the process is as follows:
- Mix 1 tbsp wholegrain mustard and 1 tbsp
maple syrup.
- Place 1 salmon fillet (about 125g) skin-side
down on a shallow ovenproof tray.
- Spread with the maple syrup mixture.
- Grill for about 10 minutes or until cooked
through.
- Finally serve with steamed asparagus and 3
small new potatoes.
Chicken with sweet and sour onions: The
preparation process for chicken with sweet and sour onions is to-
- Heat 1 tbsp olive oil in a pan.
- Add 1 sliced red onion and cook over a
gentle heat for 10–15 minutes.
- Add 1 tbsp balsamic vinegar, 1 tbsp sugar, 1
tbsp raisins and 1 tsp pine nuts and cook for 5 minutes.
- Place 1 chicken escalope on a hot griddle
pan and cook for a couple of minutes either side.
- Pile the onions on to a plate and top with
the chicken.
- Serve with a baked sweet potato.
Vietnamese tuna salad: The following
process is for Vietnamese tuna salad.
- Pour boiling water over a sheet of dried egg
noodles and leave to stand for 5 minutes.
- Mix 1 tbsp soy sauce, 2 tsp sesame oil and 1
crushed clove of garlic and rub over 1 small (125g) tuna steak.
- Place the tuna on a hot griddle pan and cook
for 2–3 minutes either side.
- Drain the noodles and mix with a handful of
green salad leaves.
- Mix the juice of 1 lime with 1 tbsp sweet
chilli sauce and drizzle over the salad.
- Top with the tuna.
Teriyaki chicken with shiitake mushrooms: The
process for teriyaki chicken with shiitake mushrooms is as follows:
- Slice 1 skinless chicken breast into thin
strips and marinate in 2 tbsp of teriyaki sauce for 10 minutes.
- Heat 2 tsp of oil in a wok, add the chicken
and stir-fry for 3–4 minutes.
- Add 3 thinly sliced spring onions, 1 crushed
clove of garlic and 100g roughly chopped shiitake mushrooms and cook until
tender.
- Serve with 100g cooked brown rice.
Spaghetti with fresh tomatoes and parsley: The
preparation process for spaghetti with fresh tomatoes and parsley is to-
- Cook 50g whole meal spaghetti until just
tender.
- Remove the skin and seeds from 4 plum
tomatoes and slice the flesh into small cubes.
- Drain the pasta, stir in the tomatoes, 6
roughly chopped pitted black olives, 2 tbsp of chopped fresh parsley, the zest
of 1 lemon and 1 tbsp of olive oil.
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