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Kitabı oku: «The alli Diet Plan: Your Essential Guide to Success with alli», sayfa 5
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Day 7
Breakfast
2 Buttermilk Pancakes with 150g fruits of the forest stewed with 2 tsp sugar; 1 rounded tbsp (40g) half-fat crème fraîche.
Mid-morning
Glass of milk from daily allowance.
Midday meal
1 portion Lamb and Apricot Tagine; 1 portion Watercress and Orange Salad.
Afternoon
Glass of water.
Evening meal
Tuna and Olive Black Bulghar Wheat Salad; 2 small chocolates.
Nutrition
1385kcal, 36.5g 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.
1200-calorie Diet
1200kcal, 39g fat per day
Day 1
Breakfast
Breakfast Smoothie; 30g branflakes and 25 (1 tbsp) sultanas with skimmed milk from daily allowance.
Mid-morning
Glass of milk from allowance.
Midday meal
Pea Soup with Pesto Croute, 1 (50g) granary roll spread with 2 tsp (10g) <40% fat spread; 1 medium apple.
Afternoon
60g virtually fat-free fromage frais.
Evening meal
1 portion Grilled Teriyaki Pork with Orange with 1 portion Warm Potato Salad with Herbs; 50g wilted baby spinach leaves and 80g baby plum tomatoes; 1 ripe peach.
Nutrition
1198kcal, 32g fat and 5 portions of fruit and vegetables.
Day 2
Breakfast
2 slices (72g) granary bread toasted; lightly spread with olive spread (14g) and yeast extract (optional). 1 medium orange.
Mid-morning
60g virtually fat-free fromage frais.
Midday meal
Buy sandwich that provides about 280kcal and 8.5g fat (e.g. egg salad healthy option). Glass of milk from allowance.
Afternoon
80g grapes.
Evening meal
1 portion Galettes with Spinach, Mushroom and Soft Goat’s Cheese; 150g slice melon with 1 tsp chopped stem ginger.
Nutrition
1195kcal, 36.7g fat and 5 portions of fruit and vegetables.
Day 3
Breakfast
1 portion Grapefruit Salad with Toasted Almonds.
Mid-morning
Glass of milk from allowance.
Midday meal
3 mini pitta bread (90g) with 1 portion Smoked Trout Paté and 2 celery sticks or 70g cucumber.
Afternoon
125g low-fat fruit yogurt.
Evening meal
1 portion Moussaka with 120g boiled new potatoes, 40g leaf salad and 4 (60g) cherry tomatoes.
Nutrition
1215kcal, 39g fat and 5 portions of fruit and vegetables.
Day 4
Breakfast
50g extra-fruit muesli with 6 (13g) chopped almonds; skimmed milk from allowance.
Mid-morning
Glass of milk from allowance.
Midday meal
300ml carrot and coriander soup (bought) with 30g slice of ciabatta and 25g piece of reduced-fat Edam or similar cheese.
Afternoon
200ml unsweetened orange juice.
Evening meal
1 portion Tripoline with Lemon Mushrooms and 1 portion Watercress and Orange Salad.
Nutrition
1201kcal, 29g fat and 7 portions of fruit and vegetables.
Day 5
Breakfast
1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread.
Mid-morning
40g ready-to-eat apricots.
Midday meal
Chicken Tikka Pitta with Raita; 160g chopped fresh fruit such as mango, pineapple and kiwi.
Afternoon
Milky coffee or glass of milk, both from allowance.
Evening meal
1 portion Baked Plaice with Warm Lentil Salad served with 1 portion Crushed New Potatoes with Herbs and Olive Oil and 90g steamed green beans.
Nutrition
1200kcal, 33.1g fat and 6 portions of fruit and vegetables.
Day 6
Breakfast
1 portion Four-grain Porridge with Apricots with skimmed milk from allowance.
Mid-morning
1 large kiwi fruit (80g).
Midday meal
1 portion Hot Garlicky King Prawn Salad; glass of milk from daily allowance.
Afternoon
1 square Chocolate and Cheerios Fruit Snack.
Evening meal
1 portion Three Bean Curry with 1 portion Potatoes with Mustard Seeds and Spinach.
Nutrition
1196kcal, 27.8g fat and 6 portions of fruit and vegetables.
Day 7
Breakfast
Brunch of Poached Egg Muffin with Spinach and Mushrooms.
Mid-morning
—
Midday meal
1 portion Coq au Vin with 50g French bread and 90g green beans.
Afternoon
Chocolate milkshake made with 1 tbsp (15g) reduced-fat chocolate powder and milk from allowance.
Evening meal
1 portion Bacon and Sweetcorn Chowder; 1 clementine.
Nutrition
1205kcal, 41.6g 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.
1600-calorie Diet
1600kcal, 54g fat per day
Day 1
Breakfast
1 Cheese and Apple Scone lightly spread with 10g (2 tsp) olive spread; 150g pot low-fat fruit yogurt.
Mid-morning
1 pear, apple or orange.
Midday meal
Ciabatta Roll with Pesto, Soft Cheese and Baby Spinach; 30g bag baked crisps or equivalent.
Afternoon
1 Apricot and Coconut Muffin.
Evening meal
130g grilled skinless chicken breast served with 1 portion Pomegranate Sauce, 1 portion Coconut Rice, broccoli (85g) and sweetcorn (95g); 1 portion Fruits of the Forest Mousse.
Nutrition
1598kcal, 49g fat and 5 portions of fruit and vegetables.
Day 2
Breakfast
2 slices (72g) granary bread lightly spread with 2 tsp (1og) olive spread; 25g piece of brie and 1 medium pear.
Mid-morning
Glass of milk from daily allowance.
Midday meal
1 portion Moroccan Chickpea and Fruit Soup, 1 wholemeal tortilla wrap filled with 1 chopped hardboiled egg, 1 level tbsp reduced-fat mayonnise and 1 medium tomato, skinned and chopped, mixed together.
1600kcal, 44.6g fat and 5 portions of fruit and vegetables.
Day 6
Breakfast
1 portion Spelt and Walnut Scone Round spread with 2 tsp (10g) olive spread and 1 heaped tsp (15g) jam; 120g drained canned grapefruit topped with 1 rounded tbsp low-fat yogurt.
Mid-morning
1 banana.
Midday meal
Bacon- and Sweetcorn-stuffed Sweet Potato.
Afternoon
Glass of milk from daily allowance.
Evening meal
1 portion Lemony Salmon with Thyme Couscous and Onion Salad; 175ml glass dry white wine; 1 portion Fruits of the Forest Mousse.
Nutrition
1591kcal, 48.5g fat and 5 portions of fruit and vegetables.
Day 7
Breakfast
2 Buttermilk Pancakes with 1 rounded tbsp half-fat crème fraîche and compote made by stewing 150g frozen summer fruits with 1 tbsp (15g) sugar.
Mid-morning
1 large satsuma.
Midday meal
1 portion Pumpkin Soup with 1 Ham and Cheese Toastie.
Afternoon
Glass of milk with 1 gingernut biscuit.
Evening meal
1 portion Topside with Winter Vegetables; 1 portion Baked Peaches with Amaretti Filling with 2 level tbsp (30g) half-fat crème fraîche.
Nutrition
1600kcal, 48.5g 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.
1800-calorie Diet
1800kcal, 60g fat per day
Day 1
Breakfast
30g Crunchy Nut Cornflakes with milk from allowance; 1 crumpet lightly spread with 1 tsp (5g) olive spread and 35g piece Edam cheese; 1 large satsuma or small orange.
Mid-morning
200ml apple juice and 1 square Chocolate Mallow Crispies.
Midday meal
1 portion Watercress Soup; 1 ham sandwich made with 2 slices granary bread, spread with 30g soft goat’s cheese and 2 slices (24g) Parma ham, and 25g salad leaves.
Afternoon
1 medium apple, peach or pear.
Evening meal
1 portion Greek Baked Chicken with Okra with 175g new potatoes, 90g sugar snaps; 1 purchased pancake with juice of half a lemon, 1 chopped small banana and 1 tsp soft brown sugar.
Nutrition
1803kcal, 50g fat and 6 to 7 portions of fruit and vegetables.
Day 2
Breakfast
2 rashers (50g) lean back bacon, grilled with 2 medium tomatoes; 1 wholemeal muffin spread with 2 tsp (10g) olive spread; 200ml grapefruit juice.
Mid-morning
Glass of milk from allowance.
Midday meal
Baked Potato with Curried Prawns; 150g pot fat-free Greek yogurt, with 1 tsp (5g) runny honey and 10g chopped almonds.
Afternoon
200ml exotic fruit smoothie.
Evening meal
1 portion Pork in Dijon Mustard Sauce with Leek Mash, 85g steamed carrots and 85g steamed broccoli; 130g canned pears in juice, with 1 portion Bitter Chocolate Sauce.
Nutrition
1798kcal, 46.6g fat and 7 portions of fruit and vegetables.
Day 3
Breakfast
1 large egg, poached and served on 2 slices wholemeal toast lightly spread with 3 tsp (15g) olive spread; 110g stewed fruit (apricots/plums/ apples).
Mid-morning
1 piece Chocolate and Cheerios Fruit Snack.
Midday meal
1 portion Creamy Cherry Tomato Soup with 1 Sundried Tomato and Black Olive Scone with 2 tsp (10g) olive spread.
Afternoon
150g fat-free yogurt with 1 chopped banana.
Evening meal
1 portion Chipotle Lentils with 1 portion Coconut Rice, 1 (50g), 1 reduced-fat mini naan and 90g green beans or broccoli; 1 portion Autumn Fruit Salad.
Nutrition
1788kcal, 54g fat and 7 portions of fruit and vegetables.
