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Healthy Eating:
Eating Plan
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Glycaemic Index
7 Day Plan
Four Food Groups
Spice It Up
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SIX WEEK EATING PLAN
During this programme it is expected that you will lose one and a half to two pounds per WEEK. If you lose more weight than that it is usually liquids you are losing! Remember to consult your doctor before starting any diet and fitness program e.
Remember to drink 2 litres of water each day. All meals should be free of dressing (unless low-fat) and sauces. A serving of pasta should be the size of a fist and a serving of meat no bigger than a cassette recorder. Allow a half cup of rice as a single serving. While eating, remember to eat slowly.
On this programme, you are allowed only 2 units of alcohol (no beer) per WEEK.
WEEK 1
Day 1
Breakfast
Hot Water and Freshly Squeezed Lemon
1 Orange
Bowl of Porridge (Cooked with Raisins) with skimmed milk. Add sweetener if necessary.
Decaffeinated Tea or Coffee - no sugar
Lunch
Breast of Chicken (No Skin) with Salsa in a Pitta Bread
Slice of Melon
Dinner
12 oz Grilled sole with Herbs or Salmon
Green Beans
Natural Yogurt and Honey or Fresh Fruit
Day 2
Breakfast
Hot Water and Freshly Squeezed Lemon
Fresh Fruit or Fresh Fruit Smoothie (Strawberries, Raspberries, kiwi or mango mixed with natural organic yogurt)
Decaffeinated Tea of Coffee - no sugar
Lunch
Mediterranean Toast
1 Apple
Dinner
Clear Consommé Soup
12 oz Grilled Steak with Roasted Mushrooms, Onions
Small Jacket Potato
Fresh Fruit Salad
Day 3
Breakfast
Hot Water and Freshly Squeezed Lemon
2 Shredded Wheat (no Wheatabix) with Skimmed Milk
1 Small Banana
Decaffeinated Tea or Coffee - no sugar
Lunch
Tuna Salad in Brine - Large Can
Orange or Kiwi
Dinner
Breast of Chicken Grilled (no Skin) served with steamed mixed vegetables
Brown Rice (1 cup)
Fresh Pineapple
Day 4
Breakfast
Hot Water and Freshly Squeezed Lemon
1 Kiwi
1 Boiled Egg with 1 slice of Wholegrain Brown Toast (scraping of spread)
Decaffeinated Tea or Coffee - no sugar
Lunch
Baked Potato with 8oz Cottage or Feta Cheese served with a tomato & cucumber salad*
2 tangerines or 1 orange
Any Herbal Tea
Dinner
Non cream Vegetable Soup
12 oz Beef served with Broccoli and Carrot Puree*
Natural Yogurt with a little honey
Day 5
Breakfast
Hot Water and Freshly Squeezed Lemon
Half Grapefruit
1 Egg Scrambled
1 Slice of Whole meal Toast with a scraping of low-fat spread.
Decaffeinated Tea or Coffee - no sugar
Lunch
Slices of Ham served with a green pepper salad
1 banana
Any Herbal Teas
Dinner
Non Cream Tomato Soup
Lamb Chops with herbs served with 2 small Potatoes and Green Beans
Fresh Fruit Salad
Day 6
Breakfast
Hot Water and Freshly Squeezed Lemon
2 pieces of fresh fruit
1 slice of whole meal toast with sugar free jam
Decaffeinated Tea or Coffee - no sugar
Lunch
Edam Cheese - or Cheeseburger (without the bun!) not McDonalds served with a green salad
An Apple
Dinner
Grilled filet of Sea Bass or Sole with leeks and tomatoes
French Beans with a sprinkling of Sesame Seeds
Fresh Fruit Salad
Day 7
Free Day - not an excuse for a blow out!
WEEK 2
By now you should be feeling better, less bloated and have more energy. You will soon start to see changes. Hang in there.
Day 1
Breakfast
Hot Water and Freshly Squeezed Lemon
1 Kiwi
One Boiled Egg
One slice of toast and a scraping of butter
Decaffeinated Tea or Coffee - no sugar
Lunch
Jacket potato with 4 oz cottage or Feta served with a green salad
Some Fresh Pineapple and Natural Yogurt
Dinner
Breast of Chicken Provençale* served with steamed mixed vegetables
Baked apple with cinnamon and raisins
Day 2
Breakfast
Hot Water and Freshly Squeezed Lemon
Large Bowl of Porridge, cooked with raisins and skimmed milk
Decaffeinated Tea or Coffee - no sugar
Lunch
4 slices of Open Turkey Breast and Salad Sandwich
2 Plumbs
Dinner
Nicoise -Style Smoked Salmon Salad*
Natural Yogurt and Honey
Day 3
Breakfast
Hot Water and Freshly Squeezed Lemon
Milk shake - skim milk blended with banana, kiwi and pineapple and a little honey or maple syrup.
Half Slice of toast and sugar-free jam
Decaffeinated Tea or Coffee - no sugar
Lunch
Mushroom omelette served with a tomato & cucumber salad*
1 pear
Dinner
Mushroom & Red Pepper Pasta*
Pineapple Slices (4) with natural yogurt
Day 4
Breakfast
Hot Water and Freshly Squeezed Lemon
Half Pink Grapefruit
1 slice of toast and a little sugar-free jam
Decaffeinated Tea or Coffee - no sugar
Lunch
Large Tuna Salad in pitta bread
Slice of melon
Dinner
Vegetable Casserole or beef stroganoff served with yogurt
Boiled brown rice
2 plumbs
Day 5
Breakfast
Hot Water and Freshly Squeezed Lemon
1 piece of fresh fruit
2 eggs scrambled
1 slice of toast with scraping of butter
Decaffeinated Tea or Coffee - no sugar
Lunch
Toasted cheese (Edam) served with a herb salad
A peach
Dinner
12 oz grilled Plaice and seed mustard served with a green salad
Some grapes
Day 6
Breakfast
Hot Water and Freshly Squeezed Lemon
Shredded wheat and sliced banana with skim milk
Decaffeinated Tea or Coffee - no sugar
Lunch
Baked potato with cottage cheese served with a green salad
Tangerines (3)
Dinner
Ratatouille served with Boiled Rice - chicken or fish
Banana and Mango Ice Yogurt
Day 7
Breakfast
Hot Water and Freshly Squeezed Lemon
Fresh Mango, papaya or melon
Pancakes served with a drizzle of maple syrup
Decaffeinated Tea or Coffee - no sugar
Lunch
Prawns salad
1 peach smoothie made with natural yogurt
Dinner
Roast port steak stuffed with apple
Broccoli
Medium Jacket Potato
Rhubarb snow
WEEK 3
You may be feeling tired or lacking in energy - this is normal. As you cut down on sugars your body will react to this - don't worry, your body will adjust soon and you will have lots of energy and feel more motivated. You know you can re-invent yourself!
Day 1
Breakfast
Hot Water and Freshly Squeezed Lemon
1 kiwi
Porridge, cooked with raisins and skimmed milk
Decaffeinated Tea or Coffee - no sugar
Lunch
Tuna and sweet corn served with a green salad and Vinaigrette dressing
One orange
Dinner
Grilled Breast of chicken (no skin)
Spinach cooked in garlic and a teaspoon of mustard
1 small boiled potato
Baked apple with cinnamon and raisins
Day 2
Breakfast
Hot Water and Freshly Squeezed Lemon
Half of a Grapefruit
1 Boiled egg
1 slice of wholegrain brown toast - a scraping of butter
Decaffeinated Tea or Coffee - no sugar
Lunch
4 slices of Turkey breast and Red Pepper Salad
Pear and apple salad
Dinner
12 oz Baked Sole served with 2 small potatoes
Green Beans / Mange Tout
Strawberries with Fromage Fraise
Day 3
Breakfast
Hot Water and Freshly Squeezed Lemon
Fresh Fruit salad using strawberries, melon, kiwis
Decaffeinated Tea or Coffee - no sugar
Lunch
Large Chicken Caesar Salad, No croutons
1 pear
Dinner
Spaghetti Bolognaise with Lean Mince
Natural Yogurt with a little honey
Day 4
Breakfast
Hot Water and Freshly Squeezed Lemon
Mixed fruit smoothie made with skimmed milk
Decaffeinated Tea or Coffee - no sugar
Lunch
Non-cream based soup
Tuna & salad sandwich (no mayonnaise)
Dinner
Home ground lean hamburger (no bun)
Lightly stir fried Mushrooms, Onion and Tomatoes
Banana and Mango Ice Yogurt
Day 5
Breakfast
Hot Water and Freshly Squeezed Lemon
Half Grapefruit
1 slice of whole meal toast with sugar free jam
Decaffeinated Tea or Coffee - no sugar
Lunch
Breast of Chicken and Sun dried tomatoes with pepper and Cucumber salad
Natural yogurt with a little honey
Dinner
Grilled Lamb chop with mint and parsley dressing
Mange tout
Puree carrots
1 small jacket potato
Slice of Melon
Day 6
Breakfast
Hot Water and Freshly Squeezed Lemon
3 slices of grilled bacon & two trilled tomatoes
1 slice of whole meal toast
Decaffeinated Tea or Coffee - no sugar
Lunch
Non-cream vegetable soup served with a salad sandwich
Dinner
12 oz Veal casserole
Broccoli and Cauliflower
Baked apple with cinnamon and raisins
Day 7
Breakfast
Hot Water and Freshly Squeezed Lemon
Free Day
WEEK 4
As your body is detoxing, you may find it hard to continue with your new healthy lifestyle when your body may be craving its usual diet. Don't worry if you slip into your old habits - you are only human! All is not lost - refocus and continue. It will work!
Day 1
Breakfast
Hot Water and Freshly Squeezed Lemon
1 kiwi
Mushroom Omelette
Decaffeinated Tea or Coffee - no sugar
Lunch
2 breasts of Char grilled Chicken Strips with salsa in Pitta Bread served with a green salad
Banana
Dinner
Port Tenderloin with Roasted Apples and Pears
French Beans
Boiled Brown Rice
Rhubarb Snow
Day 2
Breakfast
Hot Water and Freshly Squeezed Lemon
1 orange
Porridge cooked with raising and skimmed milk
Decaffeinated Tea or Coffee - no sugar
Lunch
Chicken, Mushroom and Red Pepper with Brown Pasta
1 Pear
Dinner
12 oz Baked Cod served with Roasted Mixed Vegetables
Strawberries with Fromage Fraise
Day 3
Breakfast
Hot Water and Freshly Squeezed Lemon
Fresh Fruit Smoothie in Natural Yogurt
Decaffeinated Tea or Coffee - no sugar
Lunch
Grilled Breast of Chicken with Pepper and Cucumber Salad
2 crisp breads
1 Apple
Dinner
Grilled Pork Chop
Ratatouille
Fresh Fruit Salad
Day 4
Breakfast
Hot Water and Freshly Squeezed Lemon
1 Kiwi
1 Boiled or Poached Egg with 1 slice of Wholegrain Brown Toast
Decaffeinated Tea or Coffee - no sugar
Lunch
Slices of Turkey served with Tomato and Cucumber Salad
1 apple or 1 pear
Herbal Tea or Water
Dinner
Grilled Lamb chop with mint and parsley dressing
Mange Tout
Puree carrots
1 small jacket potato
Some grapes
Day 5
Breakfast
Hot Water and Freshly Squeezed Lemon
2 Shredded Wheat (no Wheetabix) with Skimmed Milk
1 small banana
Decaffeinated Tea or Coffee - no sugar
Lunch
Greek Salad
Natural Yogurt and a little honey
1 apple
Dinner
Poached salmon served with a Spinach Salad
Rhubarb Snow
Day 6
Breakfast
Hot Water and Freshly Squeezed Lemon
Fresh Fruit Smoothie with Natural Yogurt
Decaffeinated Tea or Coffee - no sugar
Lunch
Chicken Caesar Salad, no croutons
1 pear
Dinner
12 oz Grilled Round Steak
Carrot puree
Green beans
1 medium jacket potato
Slice of Melon
Day 7
Breakfast
Hot Water and Freshly Squeezed Lemon
Half of a grapefruit
1 slice of whole meal toast with sugar free jam
Decaffeinated Tea or Coffee - no sugar
Lunch
Non-cream Vegetable Soup served with a salad sandwich
Peach smoothie made with natural yogurt
Dinner
2 home ground lean 8 oz hamburgers (no bun)
Lightly stir fried mushrooms, onions and tomatoes
Fresh Strawberries with Fromage fraise
WEEK 5
Well done. Now your friends and family have seen the new you emerge! By now you should have established lifestyle habits. You will have more energy, your body will look more toned from exercising and you will feel very motivated! Enjoy the compliments and well done!
Day 1
Breakfast
Hot Water and Freshly Squeezed Lemon
2 Shredded Wheats (no Wheetabix) with Skimmed Milk
1 small banana
Decaffeinated Tea or Coffee - no sugar
Lunch
Baked potato with cottage or Feta served with a pepper cucumber salad
1 kiwi/peach
Dinner
Breast of Chicken provençale served with a green salad
Baked apple with cinnamon and raisins
Day 2
Breakfast
Hot Water and Freshly Squeezed Lemon
1 kiwi
Mushroom Omelette
Decaffeinated Tea or Coffee - no sugar
Lunch
Greek salad
Melon and orange salad
Dinner
Brown Spaghetti Bolognaise with lean mince
Natural yogurt with a little honey or fresh fruit salad
Day 3
Breakfast
Hot Water and Freshly Squeezed Lemon
Half of a grapefruit
1 slice of whole meal toast with sugar free jam
Decaffeinated Tea or Coffee - no sugar
Lunch
3 slices of turkey served with a green pepper salad
1 banana
Any herbal teas
Dinner
12 oz Grilled Steak with roasted mushrooms and onions
Small jacket Potato
Fresh Fruit salad
Day 4
Breakfast
Hot Water and Freshly Squeezed Lemon
3 slices of grilled bacon & grilled tomatoes
Decaffeinated Tea or Coffee - no sugar
Lunch
Open Prawns Salad Sandwich (no Mayonnaise)
1 peach smoothie made with natural yogurt
Dinner
12 oz Baked Cod or Salmon
Roasted mixed vegetables
Baked apple with cinnamon and raisins
Day 5
Breakfast
Hot Water and Freshly Squeezed Lemon
1 orange
Porridge cooked with raisins and skimmed milk
Decaffeinated Tea or Coffee - no sugar
Lunch
Mediterranean Toast
1 Apple
Dinner
Grilled Lamb chop with mint and parsley dressing
Mange Tout
Puree carrots
One small jacket potato
One Banana
Day 6
Breakfast
Hot Water and Freshly Squeezed Lemon
1 Boiled or Poached Egg with a slice of Wholegrain Toast
Decaffeinated Tea or Coffee - no sugar
Lunch
Tuna and large spring onion salad with sweetcorn peppers
Some fresh pineapple
Dinner
12 oz char grilled beef with Ginger, Pineapple and Chili cooked with a light soy sauce
Served with egg noodles
Strawberries and Fromage Fraise
Day 7
Free Day
WEEK 6
You are now on your way to achieving your true potential. I'm sure you are surprised by how well you have focused over the past 5 WEEKs. Use this focus in every aspect of your life!
Day 1
Breakfast
Hot Water and Freshly Squeezed Lemon
2 Shredded Wheats (no Wheetabix) with Skimmed Milk
1 small banana
Decaffeinated Tea or Coffee - no sugar
Lunch
Baked potato with cottage or Feta served with a pepper cucumber salad
1 kiwi/peach
Dinner
Breast of Chicken provençale served with a green salad
Baked apple with cinnamon and raisins
Day 2
Breakfast
Hot Water and Freshly Squeezed Lemon
1 kiwi
Mushroom Omelette
Decaffeinated Tea or Coffee - no sugar
Lunch
Breast of Chicken & Sun dried tomatoes, pepper and cucumber salad
1 pear
Dinner
Ratatouille with chicken breast
Day 2
Breakfast
Hot Water and Freshly Squeezed Lemon
Half a grapefruit
1 slice of wholemeal toast with sugar free jam
Decaffeinated Tea or Coffee - no sugar
Lunch
Smoked Chicken, Mushroom and Red pepper with Brown pasta
1 apple
Dinner
Breast of Chicken provençale served with steamed mixed vegetables
Banana and Mango Ice Yogurt
Day 3
Breakfast
Hot Water and Freshly Squeezed Lemon
W Shredded Wheat (no Wheetabix) with skimmed milk
1 small banana
Decaffeinated Tea or Coffee - no sugar
Lunch
Jacket potato with 4 oz of cottage or Feta served with a green salad
Some fresh Pineapple and natural yogurt
Dinner
12 oz grilled round steak
Carrot puree
Green beans
1 medium jacket potato
Slice of melon
Day 4
Breakfast
Hot Water and Freshly Squeezed Lemon
3 slices of grilled rashers and grilled tomatoes
1 slice of whole meal toast
Decaffeinated Tea or Coffee - no sugar
Lunch
Nicoise - style smoked salmon salad
1 apple
Dinner
Vegetable casserole
Boiled brown rice
1 peach smoothie made with natural yogurt
Day 5
Breakfast
Hot Water and Freshly Squeezed Lemon
1 kiwi
1 boiled or poached egg with 1 slice of wholegrain Brown toast
Decaffeinated Tea or Coffee - no sugar
Lunch
Greek salad
Slice of Melon
Dinner
Poached Salmon served with a Spinach Salad
Rhubarb snow
Day 6
Breakfast
Hot Water and Freshly Squeezed Lemon
1 orange
Porridge, cooked with raisins and skimmed milk
Decaffeinated Tea or Coffee - no sugar
Lunch
Slices of turkey with a tomato and cucumber salad
1 pear or 1 apple
Herbal tea or water
Dinner
Brown Spaghetti Bolognaise
Natural yogurt with a little honey
Day 7
Breakfast
Hot Water and Freshly Squeezed Lemon
1 orange
Porridge cooked with raisins and skimmed milk
Decaffeinated Tea or Coffee - no sugar
Lunch
Prawn or Chicken, Mushroom and Red Pepper pasta
1 pear
Dinner
12 oz baked cod served with Roasted mixed vegetables
Strawberries with Fromage fraise
TIPS TO KEEP WITHIN THE GUIDELINES OF THE EATING PROGRAMME
Breakfast
· One cup of porridge or rice may be used
· 2 tablespoons of raisins is enough
· If using fruit for a fruit salad use 1 orange, one banana and one apple.
· For toast only use two slices
· A spoonful of marmalade/honey is enough
· Use no more than two shredded wheats
· Use no more than a half pint of skimmed milk for shredded wheat
· If you must have butter only skim on the bread
Lunch
· Mari Henry Cheese products can be bought in the gym and contain Edam and Cottage cheese
· If making a sandwich with two slices of bread only use 3 slices of breast of chicken.
Dinner
· Don't overload on the vegetables
· You can use up to three fruits for deserts.
· Only use plain yogurt
· Don't eat more than 3 slices of Edam
· Keep the deserts simple - use mixed fruit.
· Use a yogurt dressing instead of cram
· Use frozen berries to add flavor
· Try not to take in liquids with meals.
· Give yourself a half an hour before drinking to allow digestion.
· Trim all the fat off meat etc.
· All pasta and rice should be brown
· Don't use sugar based sauces or sugar
This diet is protein and carbohydrate based with low fat.
Eat only a little bread and the odd potato. Foods which cause the body to slowdown its fat burning process are as follows: white rice, white pasta, white bread all sugary foods such as sweetcorn, popcorn, sweetened beetroot, bananas, beer, all concentrated juices. All diet food. All microwave foods all energy drinks and bars, cornflakes, rice crispies etc. Basically all fast foods.
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