Do you enjoy good-for-you foods, as long as they taste good too? A sandwich or omelette without cheese is not acceptable, and you need to satisfy your sweet tooth on a daily (if not hourly!) basis.
Unfortunately, your defiant nature means you sometimes fill up on fattening fast-food and snacks, which can crowd out important vitamins and lead to weight gain.
Your most effective slim-down strategy is to focus on tasty, portion-controlled meals that allow you to feel like you’re indulging. A mix of fresh and healthy convenience foods works best for you, provided each meal or snack contains a little something special to tempt your taste buds.
Stick to the foods on this meal plan. The only rule is that you have to limit your kilojoule intake to 6 700 per day – although on days when you’re really cranking up the burn with your exercise routine and feel you need a little extra fuel, you can tack on an extra 400-800kJ snack.
Breakfast options: |
||
|
2 slices whole-wheat toast + 1 poached egg + 30g gouda cheese + 1 small apple |
1680kJ |
|
|
Hot chocolate made with 1/2 cup low-fat milk + 2 bran muffins + 1/2 cup grapes |
1620kJ |
|
|
Nestl> instant cappuccino + 2 bran rusks + 1/2 cup strawberries |
1310kJ |
|
Mid-morning snack options: |
||
|
1 1/2 cups air-popped popcorn |
875kJ |
|
|
1 small blueberry muffin |
935kJ |
|
|
1/2 cup vanilla ice-cream |
1090kJ |
|
Lunch options: |
||
|
1 croissant + 90g smoked chicken + 1/2 cup sliced cucumber + 2 t sweet chilli sauce |
1780kJ |
|
|
1/3 Woolworths tomato and basil pesto quiche + 50g Italian leaf salad |
1720kJ |
|
|
4 Pick n Pay vegetable spring rolls |
1675kJ |
|
|
6 shrimp tempura rolls (or other sushi) |
1505kJ |
|
Midday snack options:
|
||
|
Nestle skim latte |
670kJ |
|
|
330ml light beer + 1 cheese wedge |
630kJ |
|
|
2 large chocolate covered strawberries + 1 small glass champagne |
545kJ |
|
|
1 slice toast + 5g margarine + 1 T jam |
835kJ |
|
|
30g cashew nuts |
675kJ |
|
|
25g Sunbite baked pretzels |
420kJ |
|
|
4 Provita + fat-free cream cheese |
750kJ |
|
|
1 cup tinned fruit salad + 1/2 cup frozen yoghurt |
610kJ |
|
|
150ml wine + 5 olives |
710kJ |
|
Dinner options:
|
||
|
2 slices low-GI bread + 1/2 can baked beans, sautged in garlic with 1 t oil |
1755kJ |
|
|
1 cup lentil dahl + 60g grilled lamb + 1/2 cup frozen or fresh vegetables |
1860kJ |
|
|
90g roast chicken + 1 cup potato mash + 1 cup roasted carrots |
1800kJ |
|
|
1 large baked potato + 1/2 cup plain low fat yoghurt + 1 cup salad made with tomato, cucumber, spring onion and drizzled with lemon juice + 2 squares dark chocolate |
1910kJ |
|
|
1 serving of McCain bobotie with rice + 30g cheesecake |
1950kJ |
|
Comments