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Weight Loss Eating Plan (Diet Plan) - in 7 Days

DAY 1

BREAKFAST: Wholegrain cereal topped with 125ml skim milk, 1/2 cup blueberries and 200g low-fat fruit yogurt

LUNCH: Wholemeal tuna salad roll: 1 wholemeal roll, 1 tsp margarine, Tbsp avocado, 95g can flavoured tuna, 2 slices beetroot, 5 thin carrot strips, 4 slices cucumber and 1 slice reduced-fat (<10% fat) cheese. Plus, 2 fresh apricots.

DINNER: 200g baked turkey breasts with pumpkin couscous (1/2 cup dry baked pumpkin, 1/4 cup boiled couscous and 1 tsp rice bran oil), 4 steamed squash and 1/4 cup steamed broccoli.

SNACKS: 3 wholegrain/9-grain crispbreads topped with 3 Tbsp cottage cheese,1 sliced tomato and cracked pepper. 1.5 Tbsp sultanas. Black or green tea. Water – aim to drink at least 1.5 litres daily.

DAY 2

BREAKFAST: 1 wholemeal flat bread toasted and filled with 3 Tbsp extra light (<5%) cream cheese. Serve with 1 small mashed banana 20g wholegrain cereal. 250ml skim milk cappuccino.

LUNCH: 1 wholemeal mountain bread roll with 2 Tbsp avocado and filled with 60g lean roast beef, 2 tsp honey wholegrain mustard, 1/4 cup each of grated carrot and chopped cucumber and 1 lettuce leaf.

DINNER: marinated lamb skewers (200g cubed trim lamb marinated in 1 tsp olive oil, 1/2 tsp ground cumin and 1 Tbsp each of fresh garlic, coriander and mint). Served with chickpea salad (3/4 cup canned chickpeas, 1/2 cup English spinach, 1/4 cup cherry tomatoes, 3 onion rings, 1 Tbsp parsley) and citrus dressing (1 Tbsp orange juice, 1 tsp olive oil and 1/2 tsp each balsamic vinegar and honey).

SNACKS: 1 medium fresh pear (diced) mixed through 220g natural low-fat yogurt. Black or green tea. Water – aim to drink at least 1.5 litres daily.

DAY 3

BREAKFAST: Fruit salad (1/2 cup each of chopped apple, orange, pear and banana), topped with 200g low-fat vanilla yogurt and 20g wholegrain cereal.

LUNCH: 1 wholemeal mountain bread with 2 Tbsp avocado and filled with 60g lean roast beef, 2 tsp honey wholegrain mustard, 1/4 cup each of grated carrot and chopped cucumber and 1 lettuce leaf.

DINNER: Broccoli and spinach soup with garlic prawns. 1 heavily seeded bread roll and 1 tsp margarine.

SNACKS: 2 soy linseed corn topped with 2 tsp margarine, 40g Camembert cheese and 2 slices prosciutto ham. Black or green tea. Water – aim to drink at least 1.5 litres daily.

DAY 4

BREAKFAST: 40g wholegrain cereal with 200g low-fat vanilla yogurt, 1 Tbsp ground Chia seed, 3 prunes and 3 dried apricot halves.

LUNCH: 4 rice, corn and sesame crispbreads – 2 topped with egg mayo (1 boiled egg and 2 tsp low-fat mayonnaise) and 2 topped with tuna mayo (95g can tuna in brine, 2 tsp low-fat mayonnaise). Plus 1 red apple.

DINNER: Creamy chicken pasta (200g skinless chicken breast, 1/4 cup light evaporated milk, 50ml reduced-salt chicken stock, 4 asparagus spears 1/4 cup each of frozen peas and corn, and 1 cup cooked wholemeal pasta.

SNACKS: 200ml skim milk with 20g Milo. Black or green tea. Water – aim to drink at least 1.5 litres daily.

DAY 5

BREAKFAST: Peach smoothie (200ml skim milk blended with 1/2 cup drained canned peaches). Plus 40g wholegrain cereal with 15ml skim milk.

LUNCH: Sardines on toast (2 slices wholemeal toast, 2 tsp margarine and 1 can sardines in tomato sauce). Plus 1 cup green grapes.

DINNER: Beef and spinach lasagne. Summer salad (1/2 cup torn lettuce, 1/4 cup each of sliced mushrooms, red capsicum and cucumber, 5 olives, 1 tsp olive oil, 1/2 tsp balsamic vinegar and 1/2 tsp honey wholegrain mustard).

SNACKS: 1 & 1/2 cups air-popped popcorn. 6 dried apple rings. Black or green tea. Water – aim to drink at least 1.5 litres daily.

DAY 6

BREAKFAST: 1 wholemeal/high-fibre English muffin with 1 tsp margarine, 1 poached egg and 1/2 cup of baked beans.

LUNCH: Hawaiian toast (2 slices wholemeal bread topped with 2 tsp tomato paste, 2 slices lean leg ham, 2 pineapple rings and 20g light mozzarella shred — grilled). Plus, 1/2 cup fresh blueberries.

DINNER: Tuna pasta (150g barbecued tuna steak, 1/2 cup each of frozen peas and snow peas, 100ml light evaporated milk, 1 Tbsp dry stock powder, 1 tsp cornflour and 3/4 cup wholemeal pasta) and 1 Tbsp grated Parmesan cheese.

SNACKS: Baked pears with pistachio, oats and dates. 250ml skim milk cappuccino. Water – aim to drink at least 1.5 litres daily.

DAY 7

BREAKFAST: 1 homemade pancake (12cm diameter) topped with 20g extra light (<5% fat) cream cheese and 2 tsp plum preserve. Plus 1 cup diced fresh pineapple.

LUNCH: Tuna salad: 185g can of “tuna and 3 beans” mixed through 1/2 cup each of baby English spinach and cherry tomatoes. Plus 200g tub low-fat berry yogurt and 1 green apple.

DINNER: 150g grilled white fish served on broad bean potato mash (1/2 broad beans, 1/2 cup potato, 1 tsp olive oil and seasoning), with 1 medium sweetcorn cob and 1/2 cup of steamed carrots.

SNACKS: 2 rice crispbreads: one with 1 Tbsp avocado and cracked pepper, other with 1 tsp margarine and 1 slice reduced-fat (<10% fat) cheese. 250ml skim milk latte. Black or green tea. Water – aim to drink at least 1.5 litres daily.

My personal plan given by VLCC
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