Kitabı oku: «The alli Diet Plan: Your Essential Guide to Success with alli», sayfa 4

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.

1400-calorie Diet	1400kcal, 48g fat per day
	Week 4

Day 1

Breakfast	1 portion Breakfast Compote; 1 (60g) plain croissant.
Mid-morning	Glass of milk from daily allowance.
Midday meal	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.
Afternoon	2 plums.
Evening meal	1 portion Pork Patties with 1 tbsp Spicy Harissa Dressing; 30g (dry weight) bulghar wheat and 6 baby plum tomatoes; 2 scoops (120g) mango sorbet.
Nutrition	1380kcal, 35.3g fat and 5 portions of fruit and vegetables.

Day 4

Breakfast	50g crunchy oat and honey cereal, with 1 small chopped banana with milk from daily allowance.
Mid-morning	125g pot low-fat fruit yogurt.
Midday meal	1 Smoked Trout Sandwich with Horseradish or retail equivalent (310kcal and 7.7g fat).
Afternoon	1 digestive biscuit.
Evening meal	1 portion Pasta, Pesto and Chicken Salad; 1 portion Baked Plums with Port with 1 level tbsp (15g) half-fat crème fraîche.
Nutrition	1390kcal, 33.5g fat and 5 portions of fruit and vegetables.

Day 5

Breakfast	1 portion Grapefruit Salad with Toasted Almonds; 1 Buttermilk Pancake with 1 tsp maple syrup.
Mid-morning	1 square Chocolate Mallow Crispies.
Midday meal	1 wholemeal pitta filled with 1 portion Home-made Houmous and 2 tbsp (40g) raw bean sprouts; 1 (25g) crunchy cereal bar.
Afternoon	Glass of milk from daily allowance.
Evening meal	1 portion Spinach and Mushroom Pasta Bake; 1 portion Autumn Fruit Salad.
Nutrition	1415kcal, 44g fat and 5 portions of fruit and vegetables.

Day 6

Breakfast	Greek Yogurt with Berries and Walnuts; 200ml unsweetened orange juice.
Mid-morning	1 Chocolate and Cheerios Fruit Snack.
Midday meal	1 portion Bacon and Sweetcorn Chowder; 1 kiwi fruit.
Afternoon	Glass of milk from daily allowance.
Evening meal	1 portion Chicken with Cajun Spices and Chickpeas; 1 portion Apricot and Ginger Rice; 85g green beans, steamed.
Nutrition	1392kcal, 42.1g fat and 5 portions of fruit and vegetables.