Take SOME TIME TO READ PLEASE and SHARE if YOU LIKE Dream job but nightmare figure? Then, Subista Health comes to the rescue with a diet plan designed to help working women – and men – lose weight with minimum effort and maximum results… Breakfasts Choose one each day 1 small banana, 1 kiwi fruit and 1 pot fat-free natural yogurt. (195 calories) 1 apple, a handful of grapes, 1 orange and 1 nectarine. (220 calories) 2 slices wholemeal toast with 2tsp each of low-fat spread and honey. (240 calories) 1 wholemeal fruit scone with 2tsp low-fat spread and a handful of grapes. (245 calories) 6tbsp branflakes with 1tbsp raisins, raspberries and skimmed milk. (245 calories) 3tbsp unsweetened muesli with skimmed milk and 1 apple. (250 calories) 2 slices wholemeal toast with 2tsp peanut butter and 1 small banana. (285 calories) 2 Weetabix with skimmed milk and strawberries, plus 1 small glass of orange juice. (285 calories) 2 slices wholemeal toast with 2tsp each low-fat spread and marmalade, plus 1 nectarine. (290 calories) 1 skinny latte, 1 reduced-sugar cereal bar and 1 small banana. (300 calories) Lunches Choose one a day In the office All these lunches take no more than a few minutes to prepare before you leave for work – or simply buy your lunch. ½ carton fresh minestrone soup with 1 small wholemeal roll. Plus 1 orange. (285 calories) Salad topped with 1 sliced skinless chicken breast and fat-free dressing and 1 wholemeal pitta. (300 calories) 1 wholemeal pitta bread with half a 200g tub tzatziki, crudités and 1 nectarine. (310 calories) 1 small wholemeal roll filled with 2tsp low-fat spread, 1 slice lean ham and salad. Plus 1 pot fat-free fruit yogurt and 1 small banana. (315 calories) 4 oat crackers with 2tbsp low-fat soft cheese and salad. Plus 1 pot fat-free fruit yogurt. (315 calories) Ready made sandwich, wrap, roll or salad (check the label for calories) and 1 apple (250 calories). 1 small box sushi and 1 large tub ready made fruit salad (check the labels for calories) Out to lunch Combine a starter and main course to make up your calorie allowance Starters • Large mixed salad – without dressing. (40 calories) • Smoked salmon with salad leaves. (80 calories) • Prawn cocktail – without the seafood dressing. (100 calories) • Bowl of vegetable, carrot or minestrone soup. (110 calories) • Rocket and parmesan salad – without dressing. (130 calories) • Grilled or roasted vegetables – without dressing. (150 calories) • Melon or figs with parma ham. (160 calories) • Tomato and mozzarella salad – without dressing. (190 calories) Main courses • Grilled fish with salad or vegetables. (250 calories) • Fish pie with vegetables. (350 calories) • Grilled skinless chicken breast with salad or vegetables (400 calories) • Starter sized portion of pasta with chicken or fish in a non-creamy sauce (400 calories) • Cottage pie with vegetables. (450 calories) • Grilled lean steak with salad. (500 calories) • Tuna nicoise salad – without the dressing. (500 calories) • Greek salad without the dressing and a small piece of bread. (500 calories) Dinners Choose one a day Vegetable gnocchi made from ¼ pack (around 125g) fresh gnocchi, steamed veggies and ½ jar low-fat tomato sauce. Serve with 1tsp Parmesan and salad. (360 calories) Chicken couscous made from 8tbsp couscous cooked according to the pack instructions, 4 sliced spring onions, lemon juice, black pepper, coriander and 1 small skinless chicken breast. Serve with salad. (390 calories) 1 grilled lean loin lamb chop with 5 minted new potatoes, 1tsp low-fat spread, vegetables and 1tsp mint sauce. (395 calories) 1 large jacket potato with half a 200g tub tzatziki and salad. (400 calories) Omelette made using 1tsp sunflower oil, ½ small red onion, a handful of mushrooms, ½ red pepper, ½ green pepper, ½ courgette, 3 eggs, 1tbsp skimmed milk and 2tbsp grated reduced-fat Cheddar. Serve with salad. (415 calories) Chicken stir fry made from 1 small skinless chicken breast, 1tsp sunflower oil, 1tsp Chinese five spice powder, 1 small bag ready-prepared stir-fry vegetables and a dash of reduced-salt soy sauce. Serve with 1 layer noodles. (475 calories) Steak sandwich made from 150g grilled fillet steak, 15cm piece granary bread and salad. (525 calories) 1 large jacket potato topped with creamy salmon made from ½ can pink salmon mixed with lemon juice, black pepper and 2tbsp crème fraiche. Plus 1 apple. (530 calories) Tuna and sweetcorn pesto made from 175g cooked wholewheat pasta with 1tbsp pesto sauce, 1 chopped tomato, 2tbsp sweetcorn, ½ small can tuna in water and lightly steamed broccoli. Serve with 1tbsp grated Parmesan cheese and salad. (555 calories) Beef fajitas made from 1tsp sunflower oil, 100g lean beef, 1tsp fajita seasoning, ½ sliced red and green pepper and 1 small red onion. Serve with 2 warmed flour tortillas, 1tbsp each of guacamole, grated reduced-fat Cheddar and salsa and salad. (655 calories)
Posted on: Fri, 02 Aug 2013 16:22:51 +0000
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