Free Printable Diet Menu for 2012 DAYS 10 - 20 |
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| Day |
Breakfast |
Mid-morning snack |
Lunch |
Dinner |
Remarks |
10 |
tea/coffee 1 slice of granary/wholemeal toast with smear of low-fat spread or marmalade |
2oz/50g of edam cheese with 2 crackers |
2 slices of lean back bacon, grilled with 4oz/100g
of tinned tomatoes and a seeded roll with low calorie spread |
Roast chicken with jacket potatoes and cauliflower - make the gravy as fat free as possible baked cinnamon apple with sultanas |
Removing the skin from chicken halves the fat content,
and leaving the skin on the potatoes increases the fibre content |
11 |
Try kick-starting this new week with a cup of hot water and a slice of lemon, followed by a luscious fruit salad with lots of super fruits: blueberries, raspberries,a satsuma, a banana and apple |
1 small bag popcorn ( low cal around 100cals or microwave
home-cooked) |
vegetable soup with 1 slice whole grain bread and
an orange |
grilled chicken breast or salmon
steak with garlic tomatoes and new potatoes (no butter) and a handful of pureed raspberries with a small scoop of ice cream |
When you are drinking your 1 1/2 litres water, it's
much more appetising in a tall glass with ice cubes and a slice of lemon |
12 |
tea/coffee 1 shredded wheat with hot or cold semi-skimmed milk and a handful of raisins |
kiwi fruit and handful of raisins |
Japanese chicken broth |
Mediterranean pizza with a dark green salad and a small fromage frais |
try to fit at least 20 mins of walking in today |
13 |
small orange juice |
a small bunch grapes |
egg and cress whole grain sandwich and an apple |
grilled mackerel fillet with a few new potatoes and crispy green salad and 1 banana baked in its skin served with low-fat creme fraiche |
chewing sugar -free gum before and after eating helps
you burn more cals and eat less (according to latest research) |
14 |
tea/coffee |
a banana |
watercress soup and 1 slice rye bread |
slimmer's chili beans and tortillas serve with a crispy salad |
bananas and porridge are both great for slow-release
energy |
15 |
tea/coffee healthy pancake with sliced banana and spoonful of natural yogurt |
a cup of green tea - boosts your metabolism | roasted vegetable pita | stir-fried pork fillet and mushrooms with bean sprouts and rice noodles
|
The end of the week is in sight - reward yourself with a small glass of crisp white wine or fruity red |
16 |
half a grapefruit 1 slice wholemeal toast with 2 slices lean back bacon and a tomato, grilled |
a large slice of honeydew/water melon | scrambled egg with crab and a grilled tomato | beef slimitoff
|
You can cut calories in scrambled egg by replacing some of the eggs with just the egg whites. |
17 |
tea/coffee |
a handful dried apricots | 1 portion roast chicken/lamb/beef with 1 roast potato or 3 boiled new potatoes, 2 vegetables and 1 tbsp gravy | 1 tin sardines (in brine)with dark leafy salad and tsp low-cal dressing and small fruit fromage frais | Cleaning your teeth after dinner will make it less appealing to eat more. |
18 |
small orange juice 2oz/60g muesli (no added sugar type) with skimmed milk and 1 chopped apple |
one slice of brown toast with low-fat spread or smear of low sugar jam | large crispy green salad with 2 slices of smoked salmon, 2 vine tomatoes served with a tsp low-cal dressing or low-fat mayonnaise with splash of lemon juice to flavour and a banana |
Chinese beef broth with whole wheat noodles and bean
sprouts |
Try and choose whole grain bread and pasta - more fibre and slow energy release |
19 |
banana smoothie |
an apple and 1 rich tea biscuit | fish chowder and small piece of fresh crusty bread and an apple |
light and lemony chicken |
Try and eat 2 servings of fish a week, one of which should be oily (i.e. salmon, mackerel, etc)- full of omega 3 |