Week 3 diet menu
Here's
a suggestion for a further week of meals. It's a guide and some ideas
rather than a strict diet regime so don't be afraid to try some variations
and mix and match to suit your taste.
Just remember to keep an eye on portion sizes and make sensible use of low-calorie alternatives wherever possible. Think about what you're eating and keep the portion sizes down - pile on the veg and salad rather than the meat and potatoes.
Breakfast is optional but don't skip it if you think it'll lead you to graze or pop out for coffee and Danish at 11 AM. Most diet guru's say it slows your metabolism if you skip breakfast but I have to be honest and say it works for me so I generally skip it or just go for a single weetabix.
Breakfast used to be a cup of tea and a cigarette but now I'm an ex-smoker (5 years and counting!), I find just the tea does it. Half a dozen cups of tea (no sugar and semi-skimmed) keeps the hunger pangs at bay till lunchtime!
Lunch is best made at home and taken with you to work, it's cheaper (can save you hundreds a year), healthier and you've got a far better chance of staying slim if you keep out of the canteen / deli / restaurant / pub at lunchtime.
Our view is that the best diet is one which is sustainable so don't worry about having a glass of wine or a beer now and again.
Keep away from ready meals and processed foods if you can, they are generally much higher calorifically than natural and home-made meals and can contain a lot of salt that you'll be healthier without.
Keep the meat and cheese portions small and the vegetable portions large
Monday
Tea or Coffee (No sugar or use sweetener)
Muesli topped with kiwi fruit or apricot
Baked potato with low-fat cheese or baked bean topping
Small serving ice cream or low-calorie pudding
Tuesday
Tea or Coffee (No sugar or use sweetener)
Grapefruit
Chicken risotto - use brown rice if you can bear it and keep the quantity low
Fruit salad
Wednesday
Tea or Coffee (No sugar or use sweetener)
Cereal
Thursday
Tea or Coffee (No sugar or use sweetener)
Cereal
Spanish Omelette with salad
low-fat yoghourt or dessert
Friday
Tea or Coffee (No sugar or use sweetener)
Poached salmon with asparagus and brown rice
One Glass of wine or 1 bottle beer
Saturday
Tea or Coffee (No sugar or use sweetener)
Poached egg on toast
Grilled chicken breast, new potatoes and salad
One Glass of wine or 1 bottle beer
Sunday
Tea or Coffee (No sugar or use sweetener)
Orange Juice
Low-fat croissant
Any of the above - 'tis Sunday and week three of losing weight awaits you. Don't fall by the wayside you're doing great!
Roast lamb (with no fat), two small roast potatoes and choice of cabbage, sprouts, green beans, peas or cauliflower. Use instant gravy rather than home-made!
Fruit salad - Glass of wine