Printable Free Online Diet menu - part 3

Free Printable Diet Menu for 2012 DAYS 20 - 31
Day	Breakfast	Mid-morning snack	Lunch	Dinner	Diet Tips
20	tea/coffee a small grilled or microwaved kipper with a slice of whole grain bread and a tomato	a handful of spicy seed mix	Tasty chicken salad	Stir-fry beef and noodles with beansprouts one scoop of frozen yoghurt with raspberries (warm them through to make tasty sauce)	keep drinking plenty of water 1.5 - 2 litres a day will plump up your skin and help prevent dehydration headaches. Many of us misread thirst for hunger.
21	tea/coffee low-fat yoghurt with blueberries or raspberries or sliced fresh peach	2 celery sticks with a little smoked pate or cottage cheese	small jacket potato with reduced- sugar baked beans or low-fat cottage cheese with finely chopped garlic and fresh herbs	Grilled tiger prawns- need to marinate the night before. Serve with warm pitta bread and iceberg lettuce	Try to exercise 4 times a week to raise the rate your body burns calories (metabolic rate)
22	orange juice small portion bran cereal and skimmed or semi-skimmed milk and few sunflower seeds and raisins	small fresh fruit salad	smoked salmon wholegrain sandwich with rocket and tomato (try a smear of pesto on the bread to zing it up)	Moroccan chicken served with couscous	Treat yourself with either a small glass of wine or 3 squares of high cocoa (70%) chocolate
23	tea/coffee 1 slice wholemeal toast with poached or boiled egg	small packet of dried no-added sugar cherries/cranberries/apricots	tuna sandwich with wholemeal bread - try adding half a small onion and tomato(finely chopped) and a couple of drops of chilli sauce to the filling	Mediterranean pizza and a crispy salad	Eating food containing a hot chilli pepper can give you a 15% increase in calories burnt for about two hours after the meal.
100s of great diet tips on www.dietweightloss.co.uk
24	orange juice 1 egg omelette with mushrooms	10g almonds and small bunch of grapes	Slimmer's Bruschetta and a low-fat fruit yoghurt	small portion of roast chicken with sage/onion stuffing, carrots, broccoli and 2 small roast potatoes and tbsp of gravy	Research shows eating nuts, like almonds, instead of empty calories as in biscuits/cakes help you to feel full and cut back on artery-clogging fats
25	tea/coffee Healthy pancakes	1 satsuma	vegetable soup with 1 slice whole grain bread and a low-fat fromage frais	baked or grilled salmon fillets with new potatoes (served with a spoonful of fat-free sour cream and fresh parsley) and asparagus	Never go food shopping on an empty stomach -you'll be tempted to buy the wrong foods. Make a list and stick to it.
26	Fruit smoothie	2 oatcakes and cottage cheese	Garlic, basil and tomato soup and 1 slice wholemeal bread and an apple	grilled small lean pork chop/steak and tomato with Spicy Baked Potato Wedges
27	orange or grapefruit juice a portion of unsweetened muesli with skimmed milk and a handful of one of the following: apple, grapes, blueberries or a chopped banana	small portion of hummus and carrot sticks	egg and cress whole grain sandwich and an apple	Prawn curry and Grilled peaches
28	tea/coffee natural low-fat yoghurt with a sliced banana and a shake of toasted seeds and raisins	a kiwi fruit and a small bunch of grapes/cherries	wholemeal pitta with mackeral/tuna and iceberg lettuce and tomato - use a smear of low cal mayonnaise to make it moist	chilli chicken with broccoli and noodles and a small portion of pineapple with a spoonful of creme fraiche
29	1 cup of tea/coffee using skimmed or semi-skimmed milk porridge made with half a measure of skimmed or semi-skimmed milk and water, with either a handful of fresh blueberries or raisins or tsp honey	a banana	spicy tomato salad with 2 wholewheat crispbreads and a small portion of cottage cheese or parma ham	Fish Pie and low-cal chocolate mousse	drink a glass of water about 20 mins before a meal and you'll eat less
30	orange juice low-fat croissant with smear of high fruit low-sugar jam	1 small bag popcorn	Stuffed tomatoes and a low-fat fruit yoghurt	herby chicken - need to marinate night before. Serve with rocket salad and crusty bread
31	tea/coffee 2 slices of lean back bacon, grilled with 4oz/100g of tinned tomatoes and 1 slice whole grain toast with low-calorie spread	a handful of unsalted nuts	2 sardines (in brine)mashed and spread on one slice of wholemeal	small portion of roast lamb and new potatoes, green beans and tbsp of gravy easy apple oatie	Well done! You have completed the 31 day diet and you should have left your extra pounds behind. Welcome to the new you!