If you'd like ameal plan to get your weight loss plan started simply follow the guidelines below but please be sure to have regard to any health conditions you may have and take advice from any medical practitioner who could be caring for you.
The purpose of this low fat diet plan is to help you lose pounds by making low fat food selections and eating in a way that maintains your blood sugar level within a satisfactory range – this'll help stop those mid morning and afternoon energy dips when you are nearly convinced to reach for the chocolate and cakes.
First, some general guidance:
- Eat your fruit fresh or from frozen. Avoidcanned fruit, fruit juices and stewed fruits
- Fresh and frozen veggies should be selected again avoiding canned produce. Fight the temptation to add salt when cooking your vegetables. (NB canned tomatoes are permitted as they have an inclination to have no additions)
- Include at least five portions of fruit and plants in your diet each day
- Plan to have 3 meals and two snacks everyday. Don’t starve and binge
- For snacks select fresh fruit, salad or vegetables, a miniscule scattering of walnuts or almonds (approx 9 in number)
- Trim all identifiable fat and skin from meat
- Always have a bottle or tumbler of water by your side which you sip throughout the day
- Use the skimmed/really low fat milk in your coffee and tea
- plan ahead and be ready. Most weight control meal plans fall by the way when the person dieting finds himself delayed without a healthy break and no healthy rations to eat when he does get home. Be certain to always carry a chunk of fruit and a bottle of water when out – you'll find it far simpler to fight temptation.
Your 7 Day Weight Control Meal Plan
Breakfast: Hash browns, beans and bacon.
Prepare your own hash browns with heaps of grated potato and finely chopped onion and cut herbs of your choice. Shape into little patties and coat with cooking spray (PAM or Frylight) before frying until golden brown and cooked thru. Serve with baked beans and griddled bacon with all identifiable fat removed.
Lunch: Pasta salad
Cook a generous part of pasta and when cooled mix with your choice of sliced fruit and salad veggies. Dress with a fat free vinaigrette dressing. Have extra fresh fruit for pudding if needed.
Dinner: Baked Cod in a Parcel with steamed vegetables
Select cod or any corpulent white fish fillet. Wrap in a paper parcel with lime or lemon wedges, seasoning and herbs of your choice. Serve with a variety of gaily decorated steamed plants.
Breakfast: Eggs and tomatoes.
Scramble a couple eggs with a little cooking spray and herbs of your choice. Serve with an enormous pile of fresh grilled tomatoes
Lunch: Salad Open Sandwich
Using 1 piece of whole wheat bread on the base pile on as much lean, cooked, low fat beef as you want and add a generous pile of mixed salad. Dress with fat vinaigrette to taste. Once more It’s fresh fruit of your choosing for pudding
Dinner: Plant Curry and Rice
Select all your favorite vegetables and chop them to equal size lumps. Simmer in a quarter pint of plant or meat stock till soft, Add your favourite curry spices – garam masala, cumin, turmeric, coriander, chilli, ginger – your decision and stir in a generous slosh of very low fat natural yogurt. Just permit this to heat thru (avoid letting it boil or the yougurt will spoil). Serve with a generous bit of rice boiled with cardamon pods and saffron.
Breakfast: Breakfast to Take With.
Take one wholemeal bread roll and fill with lean ham, chopped tomato, dill pickle and onion if you like. Slide a banana in your pocket and you are ready to take your breakfast on the run.
Lunch: Salad Nicoise
Mix together lettuce, tinned tuna (select tinned in salt water instead of oil and drain well), cherry tomatoes, quartered hard boiled eggs, cooked green beans and cold cooked new potatoes. Dress with fat free vinaigrette if desired. Fresh fruit for dessert
Dinner: Prawn paella
Gently cook a chopped onion and garlic to sample in a little vegetable stock until tender. Add the contents of a tin of chopped tomatoes and a generous few of dried rice. Permit to simmer and cook until rice is nearly, adding more stock a little at a time if needed. Toward the end of the cooking time add some diced peppers and sliced green beans along with a generous. Bit of prawns.
Breakfast: Spanish Omelette.
Gradually fry cut onion peppers in cooking spray until tender. Add sliced cooked potatoes and cover with 2 beaten eggs with herbs and seasoning to sample. When the underside of the omelette is set brown the top under the griddle.
Lunch: Hummus and Plants
Select a pot of ready to go low-fat hummus or make your own by combining chick peas, garlic and lemon juice in a mixer with herbs and seasoning to your taste, declined with a little water if the mix is too dry and thick. Serve with bits of carrot, courgette/zucchini, pepper and florets of cauliflower and broccoli. Follow with a large bunch of grapes.
Dinner: Mid Week Cheat Roast
Choose either beef steaks or pork or lamb chops according to your preference. Remove all identifiable fat before cooking. Griddle and serve with the mint, apple or horseradish sauce and a large plateful of mixed colorful steamed vegetables.
Breakfast: Kippers and Tomatoes.
Griddle two kippers and serve with a generous piece of grilled tomatoes
Lunch: Couscous salad
Create a packet of couscous with boiling water. Add any left over vegetables, salad, fruit and herbs and dress with fat free vinaigrette.
Dinner: Chicken fajitas
Limit yourself to one tortilla pancake but pile it high with stir fried chicken strips mixed with peppers and onions. Top with terribly fat free natural yoghurt. Add chilli to personal preference.
Breakfast: Low sugar heavy fiber cereal, fresh fruit and low-fat natural yoghurt.
Lunch: Jacket potato with coleslaw
Fill a large jacket potato with home made coleslaw made from finely cut raw plants mixed with fat free vinaigrette. Add herbs to sample
Dinner: Take yourself out for dinner
You have the concept by this time and are way more than capable of making the healthy selections. Select salad and decline the dressing if there is no fat free version available. Have grilled meat or fish. Request that your vegetables be steamed and served without butter or sauces. Enjoy a thin crust pizza with a typically plant or meat topping (ask them to go light on the cheese. Fresh fruit or sorbet for pudding.
Breakfast: Brunch sandwich.
A piece of wholemeal bread toasted and piled with onions gently cooked with tomatoes and mushrooms. Top with two poached eggs
Lunch: Chicken and Mango Salad
Shred a cooked chicken breast and mix with diced fresh mango, sliced fresh pineapple, cut kiwi fruit and dress with natural yoghurt flavored with chilli.
Dinner: Pasta with ratatouille
Fry cut onion and garlic in cooking spray, add a can of tomatoes and a little spoon of synthetic sweetener, whisk in chopped courgette, peppers and aubergine and cook until tender. Serve with a lot of boiled pasta and some rasped parmesan.
Remember to pack your snacks and water each day and take each chance to incorporate exercise into your usual daily schedule.
The Austin weight loss meal plan is a lowcal healthy diet that will encourage weight management.
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