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skinny coffee

The feast don’t fast diet

salmon-and-saladIt may be all the rage to fast at the moment – but it’s not for everyone!  So we’ve come up with a filling and fast weight loss plan that lets you enjoy food every day and get your figure back.  So get ready to feast, not fast!

  • Simply follow this meal plan which allows you to have five meals a day
  • Drink at least 8 glasses of fluid daily. Water, herbal tea and sugar-free cordial can be drunk freely.
  • You can also have tea and coffee but milk must come from your milk allowance (see below)
  • No booze allowed

Daily milk allowance

  • 1pt (560ml skimmed milk or ½ pt (280ml) skimmed milk and 1 small pot of low-fat yoghurt.

Repeat the meal plan for three weeks (no longer) and lose up to 10lb!

Day 1 –

Breakfast – 2 Weetabix (with milk from your allowance) topped with 1 sliced banana.

Mid-morning – 1 small pot of low-fat yoghurt with 50g blueberries and 1 oatcake.

Lunch – 1 can of low-fat soup and 1 small roll.

Afternoon – salad sandwich: two thin slices of wholemeal bread with low-fat spread and salad.

Dinner – Pork loin chop and veg: Roast a pork chop with chunks of 2 large carrots, all sprayed with low-fat cooking oil. Serve with steamed broccoli.

Day 2 –

Breakfast – 2 thin slices of wholemeal toast: with a thin layer of low-fat spread and peanut butter.

Mid-morning – 3 Ryvitas spread thinly with low-fat soft cheese: 1 apple and 1 Satsuma.

Lunch – 2 quorn sausages: grilled with unlimited tomatoes and mushroom, plus an egg fried in a low-fat oil spray.

Afternoon – Small pre- made salad (under 200 cals)

Dinner – Salmon and salad: Grill a salmon fillet and serve with 100g chickpeas mixed into a salad

Day 3 –

Breakfast – 1 sachet of oat so simple (with allowance, or water if saving milk).

Mid-morning – 1 crumpet with low-fat spread. 1 apple and 1 small glass of orange juice.

Lunch – 2 Ryvitas with Philadelphia, a handful of grapes and 1 small carton fresh orange juice

Afternoon – 1 can low-fat soup with 2 oatcakes.

Dinner – Italian salad: mix 40g light mozzarella with sliced tomatoes, rocket lettuce and 2 slices of Parma ham. Drizzle with balsamic vinegar.

Day 4 –

Breakfast – Spinach omelette: Mix 1 egg with 3 egg whites and spinach and cook until set (using low-fat oil spray).

Mid-morning – 3 Ryvitas spread thinly with low-fat soft cheese with cherry tomato halved and a green side salad.

Lunch – Small box of sushi (under 250 cals) and 1 apple.

Afternoon – Fruit salad bowl (1 pear, 6 strawberries and 1 satsuma) with sugar-free jelly.

Dinner – 1 gammon steak served with 4 new potatoes and green beans.

Day 5 –

Breakfast – 40g no-added sugar muesli (with milk from your allowance, or water).

Mid-Morning – 1 thin slice of wholemeal toast with low-fat spread and Marmite. ½ glass of skimmed milk.

Lunch – 1 medium tortilla toasted and served in strips with 50g low-fat houmous and crudités. 1 pear.

Dinner – 1 medium jacket potato with 2 tbsp of baked beans and low-fat spread, served with a green salad.

Day 6 –

Breakfast – 2 scrambled eggs with grilled tomatoes and mushrooms

Mid-morning – 1 toasted crumpet with low-fat spread and 1 tsp jam. 1 pear.

Lunch – 1 can of low-fat soup with 1 wholemeal roll

Afternoon – chicken and pasta salad: break up 50g grilled chicken breast and combine with 2 tbsp cooked pasta, tomatoes, lettuce, cucumber and 3 tbsp chick peas.

Dinner – Prawn chilli with rice: Sauté some prawns, an onion and pepper, then add 1 small tin chopped tomatoes and kidney beans plus chilli powder to taste. Serve with 3 tbsp cooked brown rice.

 Day 7 –

Breakfast – Brekkie Shake: chop up 1 banana and blend with 1 pot of low-fat yoghurt, a splash of milk (from your allowance) and 1 tbsp oats.

Mid morning – Slice of toasted fruit loaf spread with low-fat spread.

Lunch – 2 can of sardines on toast.

Afternoon – 1 cup-a-soup with 1 crispbread and an apple.

Dinner – Tuna salad: Sweat 1 chopped leek and courgette with ½ small tin of tuna in water with 4 tbsp cooked pasta, 2 tbsp sweetcorn and a splash of tomato pasta sauce. Season to taste.

 

Which would you prefer whilst trying to lose weight?  Feasting or fasting?


Categorised in: ,
5 Aug
2013
AUTHOR:
 
skinny coffee