WANT TO DROP A DRESS SIZE BEFORE YOUR SUMMER HOLIDAY? TRY THIS HEALTHY EATING PLAN AND IN SIX WEEKS YOU COULD BE LOOKING MORE FEARNE COTTON THAN FERN BRITTON ON THE BEACH
There’s no need to starve yourself if you’ve got six weeks before hitting the beach.
After all, crazy crash diets will you drained, grumpy and reaching for a Dunkin’ Donut.
Instead try the Fabulous Diet. It takes just six weeks to lose a stone.
But if you’re not sure whether online dieting is for you just take a look at our one-week preview meal plan below.
Completely tailored around you and your favourite foods, Fabulousdiets combines all of the information to create your very own individual plan.
Plus we use your local supermarket and even write out your shopping list so you don’t have to!
And if all of that wasn’t enough we have 24/7 expert help, advice and support to ensure you reach your target weight in record times.
DAY ONE
BREAKFAST
Boiled egg on toast with yoghurt & fruit
1 egg
2 svgs of bread of choice
2 tsp of reduced fat margarine (40% fat)
1 serving of fruit
1 serving of low fat yoghurt (100ml or 4 fl oz)
LUNCH
Chicken salad sandwich
2 ozs. of roast chicken
1 tomato
1 serving of mixed salad leaves
1 level tbs of reduced fat mayonnaise
2 slices of multigrain bread (around 35g or 1.5ozs each)
1 serving of fruit
DINNER
Chicken in spicy onions
1 chicken breast, boneless & skinless
1/2 tsp of turmeric
1/2 tsp of chilli powder
1/2 tbsp of vegetable oil
1 onions, finely chopped
1/2 packet of coriander, fresh, chopped
1/2 piece of fresh ginger, approx 4cm, grated
1 chilli, fresh, deseeded and chopped
1 tsp of cumin, seeds
3 fl oz. low fat natural yoghurt
1/2 tsp of cornflour
Mix the turmeric and chilli powder together and rub into the chicken joints. Heat the oil in a heavy bottomed frying pan and fry the chicken until both sides and cooked and sealed. Set aside and keep warm.
Reheat the oil and add the onion, most of the coriander, half the ginger, the green chillies and cumin seeds and fry until the onions are translucent. Return the chicken to the mixture with any juices, mix, cover and cook gently for 15 minutes.
Remove the pan from the heat, allow to cool slightly. Add the yoghurt and cornflour into the chicken and mix well.
Return the pan to the heat, cook gently until the chicken is tender. Just before serving, add the remainder of the coriander and ginger.
SNACK
Ham & pickle sandwich
1 slice of ham (25g or 1oz)
1 tsp of chutney, pickle or relish
1 slice of multigrain bread (around 35g or 1.5ozs)
DAY TWO
BREAKFAST
Boiled egg on toast with cereal
1 egg
1 svg of bread of choice
1 tsp of reduced fat margarine (40% fat)
1 oz. of wholegrain breakfast cereal
1 serving of semi-skimmed milk (100ml or 4fl oz)
1 orange
LUNCH
Pitta with tuna salad
4 ozs. of tuna, canned in brine, drained
1 level tbs of reduced fat mayonnaise
1 pitta bread
1 serving of mixed salad leaves
2 tsp of low fat salad dressing
DINNER
Lentil & walnut salad
1 1/2 ozs. of dried brown lentils, uncooked weight
1/2 tsp of olive oil
2 tsp of red wine vinegar
1 clove of garlic
1/4 tsp of Dijon mustard
1 serving of mixed salad leaves
1 oz. of walnuts
Rinse the lentils under cold water, then place in a pan, cover and bring to a boil.
Simmer for 30-40 minutes or until the lentils are just tender.
Drain the lentils and, while they are still warm, stir in the oil (walnut oil could be used here if preferred), vinegar, crushed garlic and mustard.
Set aside to cool.
When ready to serve, toss the salad leaves together with the lentils and walnuts.
SNACK
Cheese on toast
1 svg of bread of choice
1 slice of low fat cheese (20g)
DAY THREE
BREAKFAST
Beans on toast with fruit & juice
4 ozs. of baked beans
2 svgs of bread of choice
2 tsp of reduced fat margarine (40% fat)
1 serving of fruit
1 glass of orange juice (150ml or 6fl ozs)
LUNCH
Roast beef sandwich with horseradish & salad
2 slices of multigrain bread (around 35g or 1.5ozs each)
1/2 tbs of horseradish sauce
2 1/2 ozs. of roast beef
1 tomato
1 handful of watercress or rocket
1 serving of fruit
DINNER
Mushroom tortellini with cheese and spinach sauce
vegetable of choice
2 1/2 ozs. of mushroom tortellini
3 ozs. of baby spinach leaves
1/4 carton of cheese sauce (350g)
1 tbs of fresh parsley, chopped
Preheat the oven to 190 degrees C.
Cook the tortellini following package directions, omitting any suggested fat or salt.
Drain and return to the pan.
Stir in the spinach, the sauce and parsley.
Transfer to an oven-proof dish and bake for 20 minutes or until bubbling.
SNACK
Ham & tomato sandwich snack
1 slice of multigrain bread (around 35g or 1.5ozs)
1/2 tsp of honey mustard
1 slice of ham (25g or 1oz)
1 tomato
DAY FOUR
BREAKFAST
Bowl of wholegrain cereal with milk
2 ozs. of wholegrain breakfast cereal
1 serving of semi-skimmed milk (6 fl oz or 150ml)
1 large banana
LUNCH
Turkey salad sandwich
2 slices of multigrain bread (around 35g or 1.5ozs each)
1 level tbs of reduced fat mayonnaise
3 ozs. of wafer thin smoked turkey
1 serving of mixed salad leaves
1 serving of fruit
DINNER
Mushroom-stuffed chicken with steamed vegetables
4 ozs. of broccoli
4 ozs. of carrot
2 small new potatoes
1/2 oz. of dried porcini mushrooms
1/2 tsp of olive oil
1 oz. of onion, chopped
1 clove of garlic
3 ozs. of mushrooms
1 pinch of dried thyme
2 tbs of breadcrumbs
1 small chicken fillet (around 100g or 4oz)
4 tbs of vegetable stock
2 tbs of white wine
1 tbs of Greek yoghurt (whole milk, plain)
Preheat the oven to 190 degrees C.
Place the dried mushrooms in a heat-proof bowl and pour over 2 tbs of boiling water.
Set aside to soak for 20 minutes.
Heat the olive oil in a non-stick pan.
Add the finely chopped onion and crushed garlic and cook gently for 2-3 minutes. Drain the rehydrated mushrooms, pouring the water into the pan. Chop the mushrooms and add to the pan, along with the finely chopped fresh mushrooms and thyme and cook for a further 4 minutes.
Stir in the breadcrumbs and set aside to cool slightly.
Place the chicken fillet between 2 pieces of cling-film and then use a meat mallet, rolling pin or empty bottle to flatten to a thickness of around 1cm or 1/2". Remove the cling-film and spoon in the mushroom stuffing. Roll up and secure with a cocktail stick.
Place in an oven-proof dish and add the vegetable stock and wine.
Bake for 15-20 minutes or until the chicken is no longer pink, turning the chicken over and covering with foil half-way through the cooking time.
Slice the stuffed chicken fillet into thick slices. Stir the Greek yoghurt into the liquid in the baking dish and serve as a sauce for the chicken.
SNACK
Roast chicken sandwich
1 oz. of roast chicken
1 tsp of reduced fat mayonnaise
1 slice of multigrain bread (around 35g or 1.5ozs)
DAY FIVE
BREAKFAST
Melted cheese on toast with fruit
1 svg of bread of choice
1 slice of low fat cheese (20g)
1 serving of semi-skimmed milk (6 fl oz or 150ml)
1 serving of fruit
1 serving of low fat yoghurt (125ml or 5 fl oz)
LUNCH
Tuna Salad Sandwich
2 svgs of bread of choice
1/2 oz. of sweetcorn
2 ozs. of tuna, canned in brine, drained
1 level tbs of reduced fat mayonnaise
1/2 svg of lettuce, romaine or lettuce of choice
1/2 oz. of onion, chopped
1 serving of fruit
DINNER
Sesame chicken stir-fry with rice
1 oz. of basmati rice, uncooked weight
1 small chicken fillet (around 100g or 4oz)
1 tsp of vegetable oil
1/3 pepper
2 spring onions
1 clove of garlic
4 ozs. of mange tout or snow peas
2 tsp of soy or tamari sauce
1 tsp of sesame seeds
Cook the rice following package directions, omitting suggested fat or salt.
Cut the chicken into strips the size of your little finger.
Heat the oil in a non-stick frying pan or wok and cook the chicken over a medium-high heat to seal on all sides.
Add the sliced pepper and cook for 3 minutes. Add the spring onion, cut into 4cm (2") pieces, and the crushed garlic. Cook for another couple of minutes, then add the mange tout, soy sauce and 2 tbs water.
Keeping the heat high, cook for 2-3 minutes, until the mange tout are just tender.
Stir in the cooked and drained rice and sprinkle with sesame seeds before serving.
SNACK
Tea & toast with jam
1 svg of bread of choice
2 tsp of reduced fat margarine (40% fat)
2 tsp of reduced sugar jam or marmalade
DAY SIX
BREAKFAST
Beans on toast with fruit & juice
4 ozs. of baked beans
2 svgs of bread of choice
2 tsp of reduced fat margarine (40% fat)
1 serving of fruit
1 glass of orange juice (150ml or 6fl ozs)
LUNCH
Pitta pocket with hummus & salad
1 pitta bread
3 ozs. of houmous
1 serving of mixed salad leaves
4 slices of cucumber
1 tomato
1 medium-sized banana
DINNER
Tortellini with spinach and cheese sauce
3 ozs. of spinach and ricotta tortellini
1/4 carton of cheese sauce (350g)
3 ozs. of baby spinach leaves
1 tbs of fresh parsley, chopped
Preheat the oven to 190 degrees C.
Cook the tortellini following package directions, omitting any suggested fat or salt.
Drain and return to the pan.
Stir in the spinach, the sauce and parsley.
Transfer to an oven-proof dish and bake for 20 minutes or until bubbling.
SNACK
Cereal with yoghurt
3/4 oz. of wholegrain breakfast cereal
1 serving of low fat yoghurt (100ml or 4 fl oz)
DAY SEVEN
BREAKFAST
Boiled egg on toast with cereal
1 egg
1 svg of bread of choice
1 tsp of reduced fat margarine (40% fat)
1 oz. of wholegrain breakfast cereal
1 serving of semi-skimmed milk (100ml or 4fl oz)
1 orange
LUNCH
Greek salad pitta
1 pitta bread
1 1/2 ozs. of feta cheese
2 ozs. of pepper
1 oz. of red onion
1 svg of lettuce, romaine or lettuce of choice
3 black olives, pitted
1 tomato
3 tsp of low fat salad dressing
DINNER
Turkey & bean enchiladas
3 ozs. of minced turkey
1 tomato
1 tbs of tomato-based salsa
2 ozs. of pepper
1 pinch of chilli powder
1 flour tortilla
3 ozs. of re-fried beans
1 spring onion
Cook the turkey mince in a non-stick pan until the meat is no longer pink, about 10 minutes.
Drain off any excess fat and then add the chopped tomatoes, salsa, sliced pepper and chilli powder.
Cook for a further 5-10 minutes to soften the pepper.
Heat the tortilla (s) in the microwave for 20 seconds (these can also be heated in the oven for 10 minutes or served cold) and spread with the re-fried beans.
Top with the turkey mix and chopped spring onions.
Roll up and serve.
SNACK
Crackers with hummus
2 wholegrain cracker or crispbread
1 oz. of houmous
The post SIX WEEKS TO A BIKINI BODY appeared first on Weightlossr.com.
Commentaires
Enregistrer un commentaire