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Try this menu and you'll lose pounds

Week one of your six-week eating plan

During this programme it is expected that you will lose one and a half to two pounds per WEEK. If you lose more weight than that, it is usually liquids you are losing, Consult your doctor before starting any diet and fitness programme. Remember to drink two litres of water each day. All meals should be free of dressing (unless low-fat) and sauces. A serving of pasta should be the size of a fist and a serving of meat no bigger than the palm of your hand. A half cup of rice is a single serving. Remember to eat slowly. On this programme, you are allowed only two units of alcohol (no beer) per WEEK.

Day 1 Breakfast: Hot water and freshly squeezed lemon, 1 orange, bowl of porridge (cooked with raisins) with skimmed milk, add sweetener if necessary. Decaffeinated tea or coffee -- no sugar. Lunch: Breast of chicken (no skin) with salsa in a pitta bread, slice of melon. Dinner: 12oz grilled sole with herbs or salmon, green beans, natural yogurt and honey or fresh fruit.

Day 2 Breakfast: Hot water and freshly squeezed lemon, fresh fruit or fresh fruit smoothie (strawberries, raspberries, kiwi or mango, mixed with natural organic yogurt). Decaffeinated tea or coffee -- no sugar. Lunch: Mediterranean toast (cheese and pesto on toast, 1 apple. Dinner: Consomme soup, 12oz grilled steak with roasted mushrooms, onions, small jacket potato, fresh fruit salad.

Day 3 Breakfast: Hot water and freshly squeezed lemon, 2 Shredded Wheat (no Weetabix) with skimmed milk, 1 small banana. Decaffeinated tea or coffee -- no sugar. Lunch: Tuna salad in brine -- large can, orange or kiwi. Dinner: Breast of chicken, grilled (no skin) served with steamed mixed vegetables, brown rice (half cup), fresh pineapple.

Day 4 Breakfast: Hot water and freshly squeezed lemon, 1 kiwi, 1 boiled egg with 1 slice of wholegrain brown toast (scraping of spread). Decaffeinated tea or coffee -- no sugar. Lunch: Baked potato with 8oz cottage or feta cheese served with a tomato & cucumber salad, 2 tangerines or 1 orange, any herbal tea. Dinner: Non-cream vegetable soup, 12oz beef served with broccoli and carrot purée, natural yogurt with a little honey.

Day 5 Breakfast: Hot water and freshly squeezed lemon, half grapefruit, 1 egg, scrambled, 1 slice of wholemeal toast with a scraping of low-fat spread. Decaffeinated tea or coffee -- no sugar. Lunch: Slices of ham served with a green pepper salad, 1 banana, any herbal tea. Dinner: Non-cream tomato soup, lamb chops with herbs served with 2 small potatoes and green beans, fresh fruit salad.

Day 6 Breakfast: Hot water and freshly squeezed lemon, 2 pieces of fresh fruit, 1 slice of wholemeal toast with sugar-free jam. Decaffeinated tea or coffee -- no sugar. Lunch: Edam cheese -- or a cheeseburger (without the bun, not McDonald's), with a green salad, an apple. Dinner: Grilled fillet of sea bass or sole with leeks and tomatoes, French beans with a sprinkling of sesame seeds, fresh fruit salad.

Day 7 Free Day -- not an excuse for a blowout!


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