weight loss 14 days - DAY 1

Breakfast

Porridge made with 45 g oats and 200 ml skimmed or semi-skimmed milk, topped with 2 tablespoons (30 ml) raisins.

Snack

150g pot of low fat yoghurt.

Lunch

85 g French bread split and filled with 40 g sliced cooked turkey, 2 teaspoons reduced fat mayonnaise, a handful of rocket and tomato slices.

Snack

1 apple (or 85g other fresh fruit); 30g Edam.

Dinner

120 g grilled white fish fillet (e.g. haddock)
225 g roasted vegetables: In a baking tin, toss a mixture of vegetables e.g. courgettes, peppers, onions, aubergines, tomatoes in 1 tablespoon olive oil, a little garlic and rosemary sprigs; place in the oven at 200 C/ 400 F/ gas mark 6 for about 30 minutes. Serve with one medium jacket potato (125 g cooked weight) with 1 teaspoon olive oil margarine.

weight loss 14 days - DAY 2

 

Breakfast

40 g wholegrain breakfast cereal (muesli/ Bran flakes/ Weetabix/ Shredded wheat with 200 ml skimmed or semi skimmed milk and 125 g fresh fruit.

Snack

1 banana.

Lunch

Mix together a handful of spinach and rocket leaves in a large bowl. Combine with half an avocado (thinly sliced), 1 tablespoon (15 ml) of nuts (e.g. cashews, walnuts, peanuts) and 1-tablespoon (15 ml) balsamic vinegar. Scatter over 30g grated Edam. Plus 1 small wholemeal roll with 2-teaspoons olive oil margarine.

Snack

2 wholegrain crackers with 2 teaspoons hummus.

Dinner

Pan-fried tuna with spinach: Heat a non-stick pan until very hot. Brush a 150 g tuna steak with olive oil and place in the pan. Cook for 2 minutes on each side, until just charred. Remove from the heat. Place 125 g spinach in a saucepan and cook over a gentle heat until wilted. Drain off any excess liquid, return to pan and add a little salt and pepper to taste. Spoon onto a serving plate and top with the tuna and a lemon quarter. Accompany with 50g rice (uncooked weight).

weight loss 14 days - DAY 3

Breakfast

1 boiled egg with 1 slice of wholemeal toast spread with 1 teaspoon margarine; a glass (150 ml) of fruit juice or one portion of fruit.

Snack 

25g nuts or seeds mix with 1 apple.

Lunch

Cheese salad sandwich with 2 slices of bread, 2 teaspoons reduced-calorie mayonnaise, 30g grated Edam and salad leaves; leafy salad with balsamic vinegar or low fat dressing.

Snack

150ml pot low fat yoghurt.

Dinner

Stir-fried pork with mushrooms: Cut 85 g pork fillet into thin slices and stir-fry with 1 teaspoon chopped garlic over a high heat in 2 teaspoons sunflower or sesame oil. Add 2 teaspoons soy sauce and a little chilli paste (optional). Once the pork has browned, add 225 g mixture of vegetables (try sliced mushrooms carrots, leek, cabbage mange tout or bean sprouts). Cook for 2 or 3 minutes or until the pork is cooked through. Serve with 50g (uncooked weight) noodles

weight loss 14 days - DAY 4

Breakfast

Mix a 150 ml pot of fruit yoghurt with 2 teaspoons (10 ml) clear honey and 1 sliced banana.

Snack

1 slice of toast spread with a little margarine.

Lunch

Place 2 thick slices of Ciabatta bread on a baking tray, brush both sides with a little olive oil and toast lightly under a hot grill, turning once. Mix together 2 - 3 chopped vine-ripened plum tomatoes, 30g Edam cheese and a pinch of dried basil. Spoon onto the Ciabatta and cook under the grill until heated through. Scatter over a few fresh basil leaves and freshly ground black pepper. Leafy salad with 1 tablespoon low fat dressing.

Snack

1 portion of fresh fruit.

Dinner

Brush a 175g salmon fillet with a little olive oil. Heat a non-stick pan until hot. Add the salmon and fry for 4 - 5 minutes turn it over and cook the other side fro 3 minutes. Remove from heat. Toss 60 g vine-ripened baby tomatoes in 1 tablespoon (15 ml) olive oil vinaigrette (homemade or bought). Add a handful of rocket, mix and pile onto a serving plate. Place the salmon top and serve immediately. A sliced banana with 200ml custard.

weight loss 14 days - DAY 5

Breakfast

1 toasted wholemeal English muffin with 1 teaspoon margarine and 2 teaspoons honey; a glass (150 ml) of fruit juice.

Snack

85g fresh fruit.

Lunch

2 slices of wholemeal toast with 150 g baked beans and 30g grated Edam; leafy salad with balsamic vinegar or low fat dressing.

Snack

One pot low fat fruit yoghurt.

Dinner

130 g grilled chicken breast with 50g (uncooked weight) wholemeal pasta tossed in 1-teaspoon olive oil; 170g steamed or boiled vegetables.

weight loss 14 days - DAY6

Breakfast

Place 85 g fresh fruit, e.g. chopped mango, sliced bananas, strawberries, raspberries or blueberries in a bowl and spoon over 150 g low fat plain yoghurt. Drizzle over 1 - 2 level teaspoons (5 - 10 ml) honey.

Snack

2 wholegrain crackers with a little peanut butter.

Lunch

300 ml fresh carrot soup with coriander (bought or homemade) accompanied by 1 large slice of crusty bread spread with a little olive oil margarine. Scatter over 2 tablespoons (30 ml) grated Edam.

Snack

1 piece fresh fruit.

Dinner

Chicken and vegetable kebabs with yoghurt sauce: First, make the sauce by combining 150g 0% plain Greek yoghurt with 1 small garlic clove (crushed), 1 tablespoon (15 ml) lemon juice and ½ teaspoon (2.5 ml) chopped mint. Cut a large boned chicken breast into chunks, then coat with the yoghurt mixture. Leave to marinate in the fridge for an hour. Preheat the grill. Thread alternate pieces of chicken, cherry tomatoes, courgette slices and yellow pepper onto 2 skewers and grill for about 15 minutes, turning and basting with the remaining marinade, until cooked. Heat and serve the remaining marinade as an accompanying sauce. 3 heaped tablespoons cooked rice (50 g uncooked weight).