Before you start...
Our plan gives you around 1,100 calories a day from the meals. Add another 100 for a half a pint of skimmed milk to use in teas and coffees, and a further 200 calories for snacks. These can be made up from the following:
. Three pieces of fruit
. Two pieces of fruit and a low fat plain yoghurt (150g pot)
. 1 Ador chocolate bar (187 calories)
. 1 Ador snack bar (175 calories)
. A handful of almonds
. Individual pot of low-fat custard with a small baked apple
. A grilled banana with a blob of fromage frais
Also, to stay healthy and guarantee success, remember to:
. Take a multivitamin and mineral supplement. You need this to get all your vital nutrients when your calorie intake falls.
. Don’t have ‘weekends off’. Research shows that successful slimmers keep going and are consistent in their eating habits.
. Keep drinking. When you normally snack, instead have a cup of herbal tea (ones containing liquorice or fennel can naturally blunt your appetite) or water to fill the gap.
. Jot down everything you eat and drink for the first two weeks. This way you can’t kid yourself that you’re eating less than you think.
Finally, before you get going, remember that you can pick and mix any of the seven breakfasts, lunches and dinners, eating them in any combination from the recipes below. Follow the plan for 14 days to get into great shape. Good luck…
BREAKFASTS
You’ve probably heard a lot of people say: “I don’t have time for breakfast!” Well, we urge you to make the time if you can. That’s because whether you are hungry first thing or not, you’re likely to be at some point during the morning. And if you suddenly get the munchies, you can be sure the only easily available food to grab will be things like chocolate, crisps and biscuits.
You probably know the rest of the story. You start eating these and can’t stop. Then you feel guilty and eat even more.
We also hear a lot of people say that if they eat breakfast, they can’t stop eating during the morning, whereas if they skip it, they can make it through until lunchtime. If you’ve found this to be the case, it’s probably because you were eating the types of bread and breakfast cereals, which, like sweets, cakes and biscuits, give you a sudden sugar rush and set you off on a roller coaster of sugar cravings for the rest of the morning.
If you choose foods that you digest slowly, such as the ones in these recipes, you should find that your blood sugar remains steady, and that you feel satisfied until lunchtime. If you don’t, take a snack such as those suggested above. Always remember to think ahead.
To enjoy breakfast:
. Eat your last meal and snack of the night before slightly earlier than usual. This way you are more likely to fancy eating first thing.
. Go to bed 20 minutes earlier and get up 20 minutes earlier. This way you will have time for breakfast.
. Prepare your breakfast the night before to reduce the mad rush.
. Take your time. Life is not a race. If losing weight is important to you, then prove it to yourself. Respect your body and make time to sit down and enjoy your first meal of the day. You’re worth it!
Breakfast benefits
. People who eat breakfast with a good balance of protein, slow release carbohydrates and high-fibre foods are consistently leaner than breakfast skippers.
. Breaking the overnight fast by enjoying a balanced breakfast stimulates your metabolic rate for the morning ahead, and triggers the release of appetite suppressing hormones to keep you satisfied in the hours that follow leaving home.
. Breakfast eaters have been shown to not only be more physically energetic during the morning, but also to be able to concentrate better too.
BREAKFASTS
1. Apple Muesli
Mix together 50g of sugar-free muesli with a grated apple. Pour over skimmed or calcium-enriched soya milk, and top with a blob of low-fat plain yogurt.
2. French Toast
Leave two slices of multigrain bread out overnight. In the morning, whisk 1 egg with a pinch of cinnamon, fructose and nutmeg. Dip the slices of bread into the egg mix and fry in a non-stick pan brushed with a little oil. Cook for 2-3mins each side. While still hot, top with 1tbsp of low-fat fromage frais and slices of your favourite fruit. Apple, peach, pear and mango make really tasty choices.
3. Blueberry Porridge
Mix together a small mug of porridge oats with 1 mug of skimmed or calcium-enriched soya milk and two mugs of water, plus 40g of dried blueberries (or other dried fruits of your choice). Bring to the boil, then gently and simmer according to pack instructions.
4. Peanut Butter Toast
Spread two slices of granary toast with 10g of peanut butter and serve with a 200ml glass of orange juice.
5. Fresh Fruit Bowl
Cut up three of your favourite fruits (banana, apple, pear, etc – the choice is yours) and mix together in a bowl. Serve topped with a small carton of low fat yogurt.
6. Bacon Sandwich
Grill two slices of extra-lean bacon and toast two slices of sourdough bread. Lay the bacon on one slice of the toast and spread ketchup on the other slice. Lay slices of grilled tomatoes on top of the bacon, top with the ketchup-spread toast and serve.
7. Eggs on Toast
Grill two big mushrooms and a tomato sliced in half. Poach an egg by dropping it into fast-boiling water with 1tsp of vinegar. Toast 2 slices of granary bread. Drain the egg and serve on one slice of the toast, and serve the tomato and mushrooms on other.
LUNCHES
Eating a lunch that contains a good serving of protein has been shown to reduce mid-afternoon hunger pangs and the desire to dig into cakes, biscuits and crisps to alleviate the afternoon energy slump.
Not only that, having a lunch with plenty of protein has been shown to reduce the amount of food that you eat at your evening meal.
Remember to plan ahead. Think about where you are going to be at lunchtime. Will you be able to buy something that suits your new way of eating? If you think that you could be at the mercy of a motorway café, or you know that your work canteen does not have the kind of food that you want to eat, then maybe it would be better to prepare your own lunch before leaving home?
Keep thinking, keep planning and stay one step ahead.
1. Salmon & Fennel on Sourdough
In a bowl, mix 1tbsp of virtually fat-free fromage frais with 1tsp each of horseradish relish, lemon juice and chopped chives. Then add 100g of cooked, flaked salmon and half a grated bulb of fennel. Season with black pepper and mix thoroughly. Spread onto a slice toasted sourdough bread and serve. If you intend to take this lunch to work then keep the salmon mix and spread onto the bread when you are ready to eat. Serve with a crunchy apple.
2. Salad Nicoise
Open and drain 50g of tuna canned in spring water. Meanwhile, mix together 1tsp of olive oil, 2tsps of white wine vinegar and 1tsp of finely cut spring onion. Set aside. Boil 4 new potatoes in their skin, drain, cool and cut into quarters. Add 50g cooked and cooled French beans and 1 chopped tomato. Season with black pepper and finish by popping on a hard-boiled egg cut into quarters and a few black olives scattered around.
2. Caesar Salad
Toast 1 slice of multigrain bread. Cut into cubes and once cool, rub a clove of peeled garlic over the surfaces. Shred a large handful of Cos lettuce and place in a bowl with 100g cooked lean chicken cut into chunks. Mix in 2tbsps of a good quality, reduced-fat Caesar dressing. Mix well and sprinkle over 10g of parmesan cheese shavings and a chopped anchovy cut into little pieces. Serve with a slice of sourdough or rye bread.
4. Smoked Mackerel Pate
Mix 80g smoked, flaked mackerel with a 1/4tsp of Dijon mustard, 1tbsp of low-fat soft cheese, 1 tsp of chopped fresh parsley, a squeeze of lemon juice and some black pepper. Once well mixed, serve spread on two slices of toasted rye bread.
5. Mexican Bean Pitta
Warm through in a pan 150g of canned red kidney beans. Drain and quickly blend or mash with a fork. Add a few drops of hot chilli sauce, some chopped coriander and spring onion. Season with black pepper and lemon juice. Warm a wholemeal pitta, split open and stuff with shredded lettuce. Pile on the bean mix and tuck in.
6. Turkey on Toasted Rye
Toast two slices of rye bread and spread with Dijon mustard. Sprinkle with the finely chopped green top of a spring onion. Lay on top 100g of sliced, cold roasted turkey and lots of thin slices of cucumber. Season with black pepper and serve.
7. Open Chicken and Salsa Sandwich
Spread some tomato salsa on a slice of multigrain bread. Sprinkle with diced cucumber and then pile on 100g of cooked sliced roasted chicken. Serve with a mixed salad drizzled with balsamic vinegar.
DINNERS
As with all your other meals, take the time to both plan what you fancy eating and to sit down and enjoy it. The more leisurely your meal, the more likely you are to enjoy the experience and feel physically satisfied. Not only will this help you to feel happy and in control, but it can also help to put an end to telly snacking.
1. Steak, Potatoes and Mushrooms
In a pan of salted, boiling water, cook 100g of new potatoes. Drain and thickly slice. Brush with olive oil and place a medium hot grill for a few mins each side or until golden brown. Remove, sprinkle with herb salt and set aside. Meanwhile, in a non-stick frying pan, add 2tsps of olive oil and once hot, add one large thickly sliced flat mushroom. Put a lid on the pan and allow to cook for 5mins. Then add one chopped spring onion and stir for 30secs. Season, remove from pan and set aside. In the same pan, place 100g of thinly sliced fillet steak and cook over a medium heat for 30secs on each side. Serve with the potatoes and mushrooms, and garnish your steak with rocket leaves drizzled with balsamic vinegar.
2. Thai Cod
Ingredients: 150g fresh (or frozen cod) cubed; 1 tsp frozen peas; 1 dsp green curry paste; 100g reduced-fat coconut milk, 1tsp fish sauce; 1tsp chopped fresh or dried coriander; 60g basmati rice
Cook the rice according to pack instructions. Brush a saucepan lightly with oil, add the green curry paste and fry for 1min stirring continuously. Add coconut milk and bring to boil. Stir in the cod and frozen peas and simmer gently for about 10mins. Season with fish sauce, draw off the heat and sprinkle over fresh basil leaves. Serve immediately with rice.
3. Anchovy Chilli Spaghetti
Ingredients: 80g raw spaghetti; 1/4 fresh chilli (de-seeded and finely chopped); 1 clove garlic, crushed; 3 roughly chopped canned anchovies; small broccoli florets already boiled lightly and drained
Cook the spaghetti according to pack instructions. Spray a non-stick pan with a little oil, add the chilli, garlic and broccoli florets and stir-fry at a medium to high heat for 5mins. Then add the anchovies and stir for a further 2mins. Once pasta is cooked, drain and reserve 1tsp of the pasta water. Add the pasta to the pan, stir in the tablespoon of pasta water and mix thoroughly. Serve garnished with fresh chopped parsley.
4. Chicken and Vegetable Hotpot
Ingredients: 1 skinless chicken breast, 100g; 2 celery sticks, chopped; 6 mushrooms, sliced; 2 carrots, sliced; 1 onion, sliced; 1/4 pt of chicken stock; a pinch of dried or fresh thyme; salt and pepper; 150g sweet potato; 1tbsp half-fat crème fraiche
Lightly brush a non-stick, oven-proof pan with oil. Add chicken breast and brown each side. Add celery, mushrooms, carrots and onion and sauté for 3mins. Pour in chicken stock. Add thyme, a little salt, plus black pepper to taste. Cover and bake in a medium oven for 35-40mins. Bake potato at the same time. Remove casserole from the oven and stir in 1tbsp of half-fat creme fraiche. Serve with baked potato.
5. Spanish Omelette
Ingredients: A small red onion, finely chopped; half a red pepper, deseeded and chopped; 2 eggs, whisked in a bowl; 150g boiled sweet potato, cubed
Brush a non-stick frying pan lightly with oil and gently fry onions and red pepper until soft. Add the cooked cubes of sweet potato and cook for about 1min. Beat the eggs and season with a little salt and ground black pepper. Pour into the frying pan. Allow to cook until the top looks cooked. Heat grill to high and finish omelette off under grill till the top is cooked. Turn out onto plate and serve with a big green leafed salad drizzled with balsamic vinegar.
6. Salmon Parcel
Ingredients: 100g salmon fillet skinned; black pepper; lemon juice; 150g sweet potato, peeled and cut into 5 chunks; 1 spring onion; a handful of fresh parsley;
courgettes or green vegetables of choice
Brush a large piece of foil lightly with oil, and place the fish in the centre. Season with salt, freshly ground pepper and lemon juice. Fold up the foil to make a loose parcel. Bake in the oven at 180C/gas mark 4 for approximately 20-30mins, or until the fish is cooked. While the fish is cooking, boil the peeled sweet potato chunks. Drain the cooked potato and mash with 1tsp of extra virgin of olive oil, 1tsp of chopped spring onion and 1tbsp of chopped parsley. Serve the cooked fish with the mashed potato and courgettes or another green vegetable of your choosing.
7. Turkey Kebabs in Pitta
Ingredients: 100g turkey, cubed; half a red pepper, deseeded and cut into squares; a small red onion; 4 cherry tomatoes; 1 tbsp of tzatsiki; 1 wholemeal pitta bread
Separate each layer of the onion. Thread cubes of the turkey, green pepper, cherry tomato and onions alternatively onto skewers and brush very lightly with oil. Place either over a barbecue or under a grill till the turkey is cooked through. Warm the pitta, and slit through. Unthread cooked turkey and vegetables into pitta pocket and serve with tzatsiki. You can make your own tzatsiki by mixing grated cucumber with some low fat plain yogurt and some cayenne pepper.
Measurement abbreviations
g – gramme
kg – kilogramme
m – metre
cm – centimetre
I – litre
ml – millilitre
cl – centilitre
pt – pint
tsp – teaspoon
tbsp – tablespoon
dsp – dessertspoon
secs – seconds
mins – minutes
hrs – hours
C – degrees Centrigrade
With a range of chocolate and oat bars that use natural ingredients to help you lose weight, our snacks not only taste great but really are healthy! It's our aim to spread the healthy message...
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