How it works
The diet is made up of five food groups to ensure all your nutritional needs are met, and the easy, adjustable meal plan features recipes that use just five main ingredients. The food groups are:
1 Protein (white meat, fish, tofu, lentils, beans and eggs)
2 Vegetables and fruit
3 Wholegrains (bran, buckwheat, rye, millet and spelt)
4 Dairy (skimmed milk, soy milk, cheese and yogurt)
5 Sugar and spice (fresh and dried herbs, maple syrup and balsamic vinegar).
Each of the recipes are quick and really straightforward to prepare and, along with the healthy eating plan below, give you a huge range of healthy meal choices that you can flexibly mix and match. With both the recipes and diet plan, you can substitute proteins – for example, swap beans or pulses for chicken or prawns – to add extra variety. The aim is that with so much flexibility, you won’t get bored with your meal plan, which means you’re more likely to stick to the diet and lose weight!
Your seven-day diet
Breakfast Snack
Monday
40g bowl of wholegrain Large-;:.-cereal with skimmed or pistachios soy milk and a handful of blueberries
balsamic, lettuce
1 small pot cf low-fal sandwich with
Greek-style yaguri’.
: avocado, plus a tbsp maple syrup grapes
Edamame or chicken or steak stir-fry with brown rice (see recipe)
Tuesday
45g oats with soy or 1 Coffee made wrtti jtaMrt skimmed milk, chopped or soy milk and ltsp ten apple. Itbsp sliced almonds and Itsp honey “i bread with Small chopped banara .r.r s. cucumber, with ltosp choppec arc -~. >ecper. with walnuts 2an dressing 3arbecue tofu or fish with kale and sweet potatoes 1 see recipe)
Wednesday
Smoothie made with 220g low-fat plain yogurt, ltbsp peanut butter and one small banana 1 small apple, sliced topped with 28g cheddarcheese 3g A hot chocolate made with amaM mmt iyzSOg unsweetened cocoa, : skimmed or soy milk, ltbsp : : honey and some cinnamon “.scan chickpea soup (see recipe)
Thursday
1 handful wholegrain | 4 celery sticks dipped ■ granola, 150g mixed l^tbsp peanut butter berries with 170g low-fat :jt!Hli( plain yogurt E« saat sbkwct mis light j Large handful of marmaatwim *xx pistachios ICauliflower-cashew curry (see recipe)
Friday
45g porridge made with half soy milk (or skimmed) and half water, topped with figs, ltbsp flaxseeds and ltsp honey
1 slice Swiss che<
2 who
1 scrambled egg, I 1 small pot of low-fat
150g wilted spinach, j Greek-style yogurt w
1 vegetarian sausage and j ltbsp maple syrup or 1 wholemeal muffin
1 tbsp raisins
Edamame or chicken or steak stir-fry with brown rice (see recipe)
I80g low-fat cottage cheese whipped with 2tsp honey and 40g mixed berries
Sunday
Smoothie made with 340g low-fat plain yogurt, mixed berries, ltbsp honey and Htsp vanilla extract
1 handful soy beans aad ltbsp raisins
Coffee made with skimmed or soy milk and ltsp honey
Pesto-style portobello penne pasta (see recipe)
Barbecue tofu or fish with kale and sweet potatoes (see recipe)
...read more...
