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Kitabı oku: «The alli Diet Plan: Your Essential Guide to Success with alli», sayfa 4
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Week 2 Day 3
Breakfast
Half a grapefruit; 50g bowl extra-fruit muesli with 10 (20g) almonds, chopped with milk from allowance.
Mid-morning
1 cereal bar (e.g. Cheerios bar).
Midday meal
1 portion Curried Parsnip and Apple Soup; 70g piece of baguette with 25g brie and half a red pepper cut into strips.
Afternoon
Glass of milk from allowance.
Evening meal
75g pasta shapes with 1 portion Pasta Sauce with Artichokes and Peppers; 15g (1 heaped tbsp) grated parmesan; side salad of leaves, cucumber and grated carrot; 150g slice melon with 1 tsp chopped stem ginger in syrup.
Nutrition
1405kcal, 43.5g fat and 6 portions of fruit and vegetables.
Day 4
Breakfast
1 Cheese and Apple Scone with 2 tsp (10g) olive spread and 1 medium apple, sliced.
Mid-morning
200ml mango and passion fruit smoothie.
Midday meal
Bruschetta with Mozzarella, Basil and Tomatoes; 80g strawberries topped with 1 level tbsp (15g) half-fat sour cream and 1 tsp sugar.
Afternoon
1 carrot cut into batons.
Evening meal
1 portion Sunflower Seed-coated Chicken with Yogurt Herb Salad; 50g warmed ciabatta drizzled with 1 tsp olive oil; 1 portion Autumn Fruit Salad.
Nutrition
1396kcal, 39.1g fat and 7 portions of fruit and vegetables.
Day 5
Breakfast
1 portion Four-grain Porridge with Apricots with 14g (4 halves) walnut halves, chopped, and 1 tsp (8g) runny honey.
Mid-morning
Glass of milk from allowance.
Midday meal
Sandwich – e.g Piquant Egg and Watercress (or bought equivalent – 365kcal and 11.3g fat).
Afternoon
200ml unsweetened orange juice.
Evening meal
1 portion Monkfish and Prawn Kebabs with 1 portion Coconut Rice; 90g steamed green beans; 1 portion Bramley and Mango Brûlée.
Nutrition
1394kcal, 35.6g fat and 5 portions of fruit and vegetables.
Day 6
Breakfast
2 Buttermilk Pancakes with 3 tsp maple syrup, 1 chopped banana and 1 rounded tbsp half-fat sour cream.
Mid-morning
Glass of milk from allowance.
Midday meal
1 portion Hot Garlicky King Prawn Salad; 1 sultana cookie (M&S) or equivalent.
Afternoon
80g grapes.
Evening meal
1 portion Chinese-style Soup with Tiny Pork Balls; 1 portion Steak and Mangetout Stir-fry.
Nutrition
1381kcal, 33.6g fat and 5 portions of fruit and vegetables.
Day 7
Breakfast
2 slices lean back bacon, grilled with 1 tomato; 2 small slices (50g) wholemeal bread, toasted and spread with 2 tsp (10g) olive spread.
Mid-morning
200ml orange or other unsweetened juice.
Midday meal
Mexican Chicken in Chocolate with 1 portion Warm Potato Salad with Herbs; 1 serving Sweetcorn Salsa and 90g steamed green beans.
Afternoon
150g pot virtually fat-free yogurt.
Evening meal
1 portion Creamy Cherry Tomato Soup; 1 serving Apple and Cranberry Crisp.
Nutrition
1410kcal, 39g fat and 6 portions of fruit and vegetables.
Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.
1400-calorie Diet
1400kcal, 48g fat per day
Week 3
Day 1
Breakfast
50g muesli with 1 tbsp (16g) sunflower seeds and 125g pot plain low-fat yogurt.
Mid-morning
1 medium satsuma.
Midday meal
1 portion Asparagus and Egg Salad with Baby New Potatoes; 2 medium plums.
Afternoon
1 digestive biscuit.
Evening meal
1 portion Spaghetti with Chilli Prawns; 1 portion Fruits of the Forest Soufflé.
Nutrition
1400kcal, 40.7g fat and 5 portions of fruit and vegetables.
Day 2
Breakfast
50g oatcakes spread with 45g (1 heaped tbsp) medium-fat soft cheese; 1 pear cut into slices.
Mid-morning
Cereal bar such as Fruit and Fibre.
Midday meal
1 Warm Wrap with Refried Beans, Avocado and Peppers, or shop-bought equivalent (390kcal and 13.8g fat); 80g grapes.
Afternoon
Glass of milk from allowance.
Evening meal
Omelette: 1 egg whisked with 1 egg white, cooked in 1 tsp olive oil, filled with wilted spinach and 4 slices wafer-thin lean ham; 120g (6 baby) new potatoes and 6 cherry tomatoes; 1 portion Baked Peaches with Amaretti Filling with 1 level tbsp reduced-fat crème fraîche.
Nutrition
1380kcal, 44.7g fat and 6 portions of fruit and vegetables.
Week 3 Day 3
Breakfast
Greek Yogurt with Berries and Walnuts.
Mid-morning
1 small ginger biscuit. 200ml glass apple juice.
Midday meal
Bought soup, e.g. 300ml carrot and coriander, with 50g crusty roll spread with 2 tsp olive spread, and filled with 4 wafer-thin slices lean ham; 25g bag baked crisps.
Afternoon
Glass of milk from allowance.
Evening meal
130g portion grilled or roasted chicken, without skin; 1 portion Ratatouille; 50g couscous cooked according to the packet instructions with 1 tsp (5g) toasted pinenuts.
Nutrition
1400kcal, 39g fat and 5 to 6 portions of fruit and vegetables.
Day 4
Breakfast
Boiled egg with 1 wholemeal muffin spread with 2 tsp (10g) olive spread; 120g portion grapefruit canned in juice.
Mid-morning
1 large kiwi fruit (80g).
Midday meal
Smoked Mackerel with Carrot and Currant Salad; 200ml mango, passion fruit and pineapple smoothie.
Afternoon
Glass of milk from allowance.
Evening meal
1 portion Chilli con Carne with 40g (dry weight) basmati rice; 40g salad leaves with 1 tbsp Yogurt and Herb Dressing; 1 scoop (60g) low-fat ice cream.
Nutrition
1380kcal, 42.4g fat and 6 portions of fruit and vegetables.
Day 5
Breakfast
2 medium slices wholemeal bread thinly spread with peanut butter (24g); 1 small orange.
Mid-morning
1 Maple and Raisin Drop Scone spread with 1 tsp lemon curd.
Midday meal
Pear and Feta Salad with 40g French bread.
Afternoon
Glass of milk from allowance.
Evening meal
1 portion Duck with Water Chestnuts and Noodles; 100g mixed berries.
Nutrition
1395kcal, 38.2g fat and 6 portions of fruit and vegetables.
Day 6
Breakfast
1 poached egg on 1 slice granary bread lightly spread with 1 tsp (5g) olive spread; 1 slice (150g) melon.
Mid-morning
150g pot fat-free Greek yogurt with 2 tsp runny honey.
Midday meal
1 Bacon- and Sweetcorn-stuffed Sweet Potato; 100g grapes.
Afternoon
1 digestive biscuit.
Evening meal
1 portion Pork Chop in Citrus Sauce; 120g baby new potatoes; 90g mangetout; 1 portion Bramley and Mango Brûlée.
Nutrition
1409kcal, 38g fat and 5 portions of fruit and vegetables.
Day 7
Breakfast
Breakfast Smoothie; 2 rashers grilled lean back bacon served on 1 slice granary bread spread with 1 level tbsp tomato ketchup.
Mid-morning
1 Chocolate and Cheerios Fruit Snack.
Midday meal
Tuna and Edamame Salad with Avocado and Green Beans with Chilli and Coriander Dressing.
Afternoon
Glass of milk from allowance.
Evening meal
1 portion Beef with Sweet Chestnuts with 1 small (100g) baked potato with 1 rounded tbsp (35g) half-fat sour cream; 95g lightly boiled cabbage.
Nutrition
1400kcal, 41g fat and 5 portions of fruit and vegetables.
Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.
1 portion Cauliflower and Almond Soup (or similar 125kcal and 4.5g fat per portion); 1 slice (35g) crusty white bread topped with 30g medium fat (15% fat) soft cheese and 50g sliced cucumber; 1 (55g) ready-to-eat fig.
Afternoon
1 small banana.
Evening meal
1 plaice fillet, grilled, served with 1 tsp (5g) butter; 1 portion Polenta with Parmesan and Shallots; 80g petits pois.
Nutrition
1408kcal, 36.1g fat and 6 portions of fruit and vegetables.
Day 2
Breakfast
Half a grapefruit; 1 boiled egg with 1 wholemeal muffin spread with 2 tsp (10g) olive spread.
Mid-morning
1 Apricot and Coconut Muffin.
Midday meal
1 portion Pearl Barley and Pomegranate Salad with 50g feta cheese and 40g salad leaves.
Afternoon
1 medium pear.
Evening meal
1 portion Minty Chicken with Leek; Crushed New Potatoes with Herbs and Olive Oil; 90g steamed green beans; 1 portion Rice Pudding with Cardamom and Maple Syrup.
Nutrition
1380kcal, 42g fat and 5 portions of fruit and vegetables.
Week 4 Day 3
Breakfast
1 fruit teacake (73g) toasted and spread with 2 tsp (10g) olive spread; hot chocolate made with 3 tsp drinking chocolate powder and milk from allowance.
Mid-morning
2 small satsumas.
Midday meal
1 portion Pumpkin Soup with 1 multiseed tortilla wrap spread with quarter-pot (50g) extra-light soft cheese and 30g rocket; 1 medium apple.
