Free Diet
Plan
Fancy starting a diet? Try the following 7-day plan.
It's low in fat, high in complex carbohydrates and contains a
wealth of nutrition. Combine it with some regular exercise.
DIET - DAY 1
Breakfast
150 ml orange juice
2 oz (50g) sugar-free muesli with fat-free milk
1 banana
Light Meal
2 oz (50g) lean meat
Mixed vegetable salad with fat-free dressing
1 sliced tomato
1 wholemeal roll
Main Meal
Chili Shrimp with Pasta (see recipe)
Large green salad
Snacks
125ml pot fat-free yogurt
2 pieces fresh fruit
Day 1 Total = 1199 calories
DIET - DAY 2
Breakfast
2 slices very lean bacon grilled
2 tomatoes grilled
1 slice wholemeal toast
Light Meal
Chicken salad (see recipe)
1 wholemeal roll
Main Meal
6 oz (120g) pan-fried white fish (see recipe)
8 oz (220g) baked potato
8 oz (220g) mixed steamed vegetables
Snacks
125ml pot fat-free yogurt/sorbet
2 pieces fruit
Day 2 Total = 1121 calories
DIET - DAY 3
Breakfast
2 Shredded Wheat
1 tbsp raisins
1 chopped banana
125ml fat-free milk
Light Meal
1 serving any low-fat soup
2 egg omelet
Mixed green salad with fat-free dressing
Main Meal
1 serving Chicken risotto (see recipe)
8 oz (220g) mixed steamed vegetables
Snacks
1 scoop sorbet with 2 tbsp fresh or frozen berries
2 pieces fruit
Day 3 Total = 1300 calories
DIET - DAY 4
Breakfast
150ml orange juice
2 thick slices wholemeal toast
2 tsp fruit spread
Light Meal
4 oz (100g) grilled salmon
1 tbsp fat-free cocktail sauce
large mixed vegetable salad
Main Meal
1 portion beef and vegetable curry (see recipe)
1 mug cooked brown rice
1 tbsp fat-free plain yogurt
1 tbsp diced cucumber
Snacks
125ml pot fat-free yogurt
2 pieces fruit
Day 4 Total = 1225 calories
DIET - DAY 5
Breakfast
2 slices very lean bacon grilled
2 tomatoes grilled
1 slice wholemeal toast
Light Meal
2 oz (50g) water-packed tuna
1 wholemeal pitta or roll
2 tbsp sweetcorn
1 large sliced tomato
Main Meal
6 oz (150g) roast turkey
8 oz (200g) potatoes mashed with fat-free milk
2 tbsp peas
2 tbsp sweetcorn
2 tbsp fat-free gravy
Snacks
1 scoop lemon sorbet with 2 tbsp fresh or frozen raspberries
2 pieces fruit
Day 5 Total = 1192 calories
DIET - DAY 6
Breakfast
2 Shredded Wheat
1 tbsp raisins
1 chopped banana
125ml fat-free milk
Light Meal
1 serving any low-fat soup
2 slices wholemeal bread
spread with 1 tbsp peanut butter
top with 1 medium-sized sliced banana
Main Meal
6 oz (150g) broiled, skinless chicken breast
8 oz (200g) roast potatoes (coat with PAM and roast)
8 oz (200g) mixed steamed vegetables
Snacks
125ml pot fat-free yogurt
2 pieces fruit
Day 6 Total = 1276 calories
DIET - DAY 7
Breakfast
150ml orange juice
2 thick slices wholemeal toast
2 tsp fruit spread
Light Meal
6 oz (150g) baked potato
1 oz (25g) grated low-fat cheese
Mixed green salad with non-fat dressing
Main Meal
Pork and vegetable kebab (see recipe)
1 cup cooked rice
8 oz (200g) mixed steamed vegetables
Snacks
1 scoop fat-free ice-cream with 2 tbsp fresh or frozen
strawberries
2 pieces fresh fruit
Day 7 Total = 1318 calories
Weekly Total = 8631 calories
Average daily calorie intake = 1233 calories
RECIPES
CHILI SHRIMP WITH PASTA
Cook 2 oz (50g)(uncooked weight) pasta shapes and drain. Heat a
non-stick pan and add
1 tsp olive oil, 4 oz (100g) peeled shrimp, 1 tbsp chili sauce, 2
tbsp chopped
mushrooms. Cook quickly for two minutes. Add 1 tsp fish sauce and
cook for 1 minute.
Serve with the cooked pasta.
CHICKEN SALAD
Cut 3 oz (75g) cooked chicken breast, 1 small red, 2 ribs celery
into chunks. Mix
with 1 tbsp sultanas, 1 tsp sesame seeds and toss in 1 tbsp lime
juice.
PAN-FRIED FISH
Heat a non-stick pan and add 1 tsp olive oil, 1 minced clove
garlic, 2 tbsp lemon
juice, 1 tbsp soy sauce and heat. Add a 6 oz cod or halibut steak
and cook on both
sides for about 4 minutes each side.
CHICKEN RISOTTO
Heat 1 tsp vegetable oil in non-stick pan. Reduce heat and add 1
small chopped onion
and 1 clove minced garlic and cook for 3 minutes. Add 4 oz (100g)
diced chicken breast
and cook for a few minutes. Add 125ml chicken stock and 75g
risotto rice. Bring to the
boil, stir, reduce heat and simmer for about 20 minutes.
BEEF AND VEGETABLE CURRY
Cook 1 medium-sized onion in a non-stick pan with 1 tbsp water.
Add 4 oz (100g) very
lean beef, sprinkle with 2 tsp curry powder and continue cooking
for 3-4 minutes. Add
7 oz (175g) can chopped tomatoes with their juice, 100ml beef
stock and simmer for about
50 minutes.
PORK AND VEGETABLE KEBAB
Cut 4 oz (100g) lean pork into cubes and alternate on a skewer
with 3 baby white
onions, 3 button mushrooms, 3 chunks pineapple, 3 chunks red bell
pepper. Spray with
fat-spray and broil under medium heat for about 15 minutes,
turning several times.
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