Lose inches all over!

by Helen Foster on Thursday, 3 September 2009

WEEK 1 Your seven-day menu plan

Stick to it exactly, and have 6 to 8 glasses of fluid a day, such as water, herbal tea, low-calorie soda and tea or coffee without sugar.

DAY 1
BREAKFAST
Fruit salad made from 1 apple, 1 orange and 2 kiwis, chopped. Mix with a little apple juice. Top with 125g low-fat yogurt and small handful of almonds.
LUNCH
½ avocado topped with 100g tinned crab meat (or 4-5 chopped crab sticks). Serve with tomato and red pepper slices dipped into 1tbsp tzatziki.
DINNER
Place 125g white fish fillet in a roasting pan with slices of red pepper, courgette and aubergine. Sprinkle with rosemary and 1tbsp olive oil; roast on 200 C for 15-20 minutes.
SNACK
5 olives with 25g feta cheese.

DAY 2
BREAKFAST
2 omega-3-fortified eggs, scrambled, served with 2 slices lean ham or 2 well-grilled rashers of mid-eye bacon, fat removed. Add ¼ avocado, sliced.
LUNCH
Greek-style salad made with chopped tomato, cucumber and onion, and topped with 5 black olives and 50g low-fat feta cheese.
DINNER
150g lamb chop, grilled. Serve with 2-3 handfuls of cauliflower, boiled and mashed with a little milk or Greek yogurt, and unlimited mangetout. Add 1tbsp tzatziki.
SNACK
Either two pieces medium fruit or 1 handful almonds.

DAY 3
BREAKFAST
Smoothie made from 200ml skimmed or soy milk, 1 banana, big handful berries and ½tbsp ground flaxseed.
LUNCH
Salad of spinach, 3-4 strawberries, 1 handful almonds and a little balsamic vinegar. Add 100g chopped chicken breast.
DINNER
100g chicken breast, grilled. Slice and top with 1tsp pesto, 25g grated cheese and 1 slice of ham, and grill for 1 minute. Serve with green beans.
SNACK
5 pieces dried fruit.

DAY 4
BREAKFAST
2 apples or pears, cut into slices. Dip into 1tsp peanut butter. Serve with 200ml skimmed or soya milk.
LUNCH
Coleslaw-style salad made from chopped red and white cabbage and carrot, mixed with a little low-fat dressing and 2tsp olive oil. Top with 100g prawns.
DINNER
125g lean steak, grilled. Serve with roasted aubergine, red pepper and courgette mixed with a little olive oil.
SNACK
125g pot fruit yogurt or 200g tinned fruit in natural juice.

DAY 5
BREAKFAST
Large slice pineapple, watermelon or mango served with 125g low-fat cottage cheese or yogurt. Add small handful of almonds or sprinkle over ½tbsp ground flaxseed.
LUNCH
Salad made from 1 handful spinach, 2tbsp sweetcorn, 2 chopped cauliflower florets and 1 chopped tomato. Top with 200g tinned tuna in brine mixed with 1tsp olive oil and some lemon juice.
DINNER
Frittata made from 2 eggs, chopped mushrooms, asparagus and ham, served with green beans and salsa of chopped tomato, onion and coriander mixed with a little olive oil.
SNACK
½ apple with 1tsp peanut butter or a shake made from 150ml skimmed milk and 1 scoop protein powder.

DAY 6
BREAKFAST
2 eggs, scrambled and mixed with 50g smoked salmon. Serve with 200ml orange juice.
LUNCH
Caprese-style salad of ½ sliced avocado, 1-2 sliced tomatoes and 50g sliced buffalo mozzarella. Add 1tsp pesto or drizzle with 2tsp olive oil.
DINNER
Chilli made from 75g lean mince, ½ onion and chilli powder. Add 1 handful tinned kidney beans and 200g tinned tomatoes. Serve with 1tbsp mashed avocado and corn on the cob.
SNACK
Any large piece fruit (such as mango).

DAY 7
BREAKFAST
2 slices mid-eye bacon, grilled well and served with 200g low-sugar baked beans. Add 1 slice avocado. Serve with 200ml orange juice.
LUNCH
100g roast chicken or turkey served with 200g mashed parsnip or swede and unlimited other vegetables. Add 1tsp gravy.
DINNER
200ml serving vegetable soup served with 4 artichoke hearts (from the deli) and 2 slices Parma ham.
SNACK
125g pot low-fat yogurt, 200g any tinned fruit or one slice any large fruit.

Love this diet? To see the recipes for weeks two and three, get a copy of woman&home's fab October issue, on sale 3rd September 2009.

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