Healthy Weight Loss Made Easy
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Healthy Weight Loss Made Easy

Drop up to a stone in six weeks without feeling deprived with our fast and easy meal plan created by nutritionist Angela Dowden.

Athird of us gained at least half a stone in the first eight weeks of lockdown according to slim fast.

But now we’re allowed out, there’s plenty of incentive to ditch any unwanted pounds. Keto and the other fashionable sugar free and low carb diets are effective but they take a lot of effort.And right now, who needs deprivation and restriction in their life anyway?

Our superbly simple six week diet tackles lockdown weight with tasty meals, so you won’t need to miss out on delicious foods.

How You’ll Lose Weight

Our exclusive plan is based on the Mediterranean diet, which has been rated as the best overall and easiest to follow for the last three years according to experts, says the US News & World Report.

It’s calorie-controlled (to a max of 1,500 calories a day) to get the sustained weight loss you need, while being packed with satiating foods like fruit and veg, protein and fibre, to keep hunger pangs to a minimum.

You’ll also be eating lots of colourful antioxidants. Italian and Croatian researchers have reported that red and purple pigments called anthocyanins which you’ll find in foods like berries, aubergines and red onions can also have anti-obesity effects through quelling inflammation

What Todo

Follow the 14-day menu plan and add in a daily snack or treat to achieve a weight loss of up to 7lb.

Repeat the two weeks again to lose a further 4-5lb, and for a third time (so you’ll follow it for six weeks in total) to push it up to 1st weight loss.

Aim to drink 300ml of skimmed milk or almond milk daily (in addition to any milk already in the meal plans) and try to avoid having any other caloriecontaining drinks. Tea and coffee, with milk taken from your 300ml allowance, are fine.

To boost the feeling of being full, pad out your meals with extra leafy greens or cruciferous vegetables such as broccoli, kale, cabbage, Bok choi and cauliflower.

Your 14 Day Menu Plan

Day 1

Breakfast

100g chopped mango, 100g 5% fat Greek yogurt, 2tbsp fruit and nut muesli.

Lunch

Salad of bagged leaves, 1tbsp toasted pine nuts, 1tbsp grated Parmesan, 2tsp olive oil and balsamic vinegar. Small chunk grainy bread, an orange.

Dinner

Rub a crushed garlic clove into a 90g fresh sardine fillet. Grill and serve with a medium mashed sweet potato and grilled oil-brushed aubergine slices. Bowl of chopped fruit.

Day 2

Breakfast

80g blueberries and a small banana, slice of wholemeal toast with 1tbsp reduced-fat soft cheese.

Lunch

Chopped peppers, carrot, cucumber served with 60g hummus and 4 oat cakes.

Dinner

Vegetable and chicken stir-fry (2tsp olive oil, small chicken breast, carrots, spinach, peppers and sweetcorn). 150g (uncooked weight) baked potato.

Day 3

Breakfast

5tbsp bran flakes, 125ml skimmed milk, 6 prunes.

Lunch

Tuna and avocado salad: big handful leaves, 1 large sliced tomato, a grated carrot, ½ sliced small avocado, 75g drained tuna in water. Drizzled with 1tbsp balsamic vinegar, 2tsp olive oil. Small chunk of grainy bread.

Dinner

Marinate 2 skinless chicken thighs in a ready-made marinade (eg Nando’s). Grill/bake and serve with 4tbsp cooked brown rice, boiled corn on the cob and broccoli. 2 kiwi fruit.

Day 4

Breakfast

Shake made by blending 200ml skimmed milk, 1tbsp wheat germ, 100g fresh or frozen berries, 1tsp clear honey and 1tbsp smooth peanut butter.

Lunch

200g (uncooked weight) baked potato topped with ½ a can of kidney beans in chilli sauce.

Dinner

Vegetable curry: Sizzle 1tsp ground coriander, 1tsp garam masala and pinch each turmeric and chilli powder in 1tsp oil. Add 50g each chopped butternut squash, sweetcorn, chickpeas, green beans and carrot. Add 200g reduced-fat coconut milk and simmer until veg is tender, top up with vegetable stock if needed. Adjust heat with chilli, serve with a 60g chapati. ¼ cantaloupe melon.

Day 5

Breakfast

2 slices wholemeal toast with 2tsp olive spread and Marmite. Bowl of berries with 1tbsp 5% fat Greek yogurt.

Lunch

85g guacamole, carrot andcelery crudités, 2 slices wholemeal toast.

Dinner

Grill skewers threaded with 2 chopped skinless, boneless chicken thighs, pepper, mushroom and onion, serve with 4tbsp made-up lemon and coriander couscous and salad of rocket, 2tsp olive oil, balsamic vinegar, 30g Parmesan.

Day 6

Breakfast

40g unsweetened muesli with 125ml skimmed milk. Small banana.

Lunch

Wholemeal pitta stuffed with 85g cold roast chicken, sliced fresh tomato and spinach, 2tbsp salsa or tzatziki.

Dinner

Mackerel pasta: Gently stir a can of mackerel filles in tomatosauce though 150g cooked spaghetti, add small handful of olives and basil leaves. Broccoli.

Day 7

Breakfast

Slice of wholemeal toast, half a can baked beans and a few avocado slices.

Lunch

Rice and bean salad: 4tbsp cooked brown rice, ¼ can kidney beans in chilli sauce, 2 sliced spring onions, ¼ diced pepper and 2tbsp vinaigrette dressing.

Dinner

Salmon fillet served with 150g new potatoes, spinach and baby vine tomatoes roasted in 2tsp oil.

Day 8

Breakfast

Bowl of strawberries, 100g 5% fat Greek yogurt and 1tbsp of granola.

Lunch

Grilled Quorn burger in a wholemeal roll with salsa and salad.

Dinner

Veggie omelette: saute 4 chopped medium mushrooms and ½ red pepper in 1tsp oil. Beat three eggs with a splash of semi-skimmed milk, pour over vegetables and cook until set. 150g baked sweet potato wedges, bowl of chopped fruit.

Day 9

Breakfast

Boiled egg with slice of wholemeal toast spread with 1tsp olive spread and Marmite. 80g of blueberries and a small banana.

Lunch

Grill four fish fingers and serve in a wholemeal roll with 1tbsp tomato ketchup and green leaves.

Dinner

Mix 400g can ratatouille with 150g cooked pasta shapes. Heat through, transfer to an ovenready dish, top with a 40g grated Cheddar and grill until browned. Serve with salad.

Day 10

Breakfast

Slice wholemeal toast spread with 1tbsp peanut or almond butter. 100g mango.

Lunch

Small chunk of grainy bread with 3tbsp salsa, 4 slices Parma ham, 50g mozzarella, sliced tomato and sliced cucumber.

Dinner

Pork stir-fry: Brown 125g lean chopped pork in 2tsp oil with 1tsp grated ginger and a crushed garlic clove, then add handful each mange tout and baby corn. Moisten with soy sauce and keep stirring until pork is cooked through. Serve with 150g add-to-wok noodles.

Day 11

Breakfast

Slice of wholemeal toast, 2 poached eggs, handful of mushrooms sauteed in 1tsp olive oil.

Lunch

Tuna pasta salad: 120g cooked pasta, 75g drained tuna in water, ½ finely chopped red pepper, 2tbsp sweetcorn and 2tbsp reduced-fat mayonnaise. Serve with rocket leaves. An apple.

Dinner

Boil 75g pasta, drain and stir through 100g prawns, 50g sun-dried tomatoes in oil (drained) and chilli flakes to taste. wilt rocket or spinach.

Day 12

Breakfast

Porridge made with 40g porridge oats and 140ml skimmed milk. Top with 1tbsp cranberries.

Lunch

Pear, kale, goat’s cheese salad: Bagged baby kale topped with half a large chopped ripe pear, 40g crumbled goats cheese, 15g chopped walnut halves and 1tbsp vinaigrette. 17g bag sweet and salt popcorn.

Dinner

Grilled cod steak with 200g boiled new potatoes and big handful each of chopped aubergine, red peppers and butternut squash roasted in a brush of olive oil.

Day 13

Breakfast

5tbsp bran flakes with skimmed milk. Small banana.

Lunch

2 slices wholemeal bread, filled with a big handful of prawns and 1tbsp cocktail dressing, handful baby tomatoes, small bunch of grapes.

Dinner

Chop and fry ½ small onion, ½ red pepper, ½ courgette in 2tsp olive oil with 125g 5% fat minced beef. Add chilli powder to taste, cook for a few mins, add ½ can red kidney beans, a can chopped tomatoes, 1tbsp tomato puree and a little water. Simmer for 15 mins. Serve with 4tbsp cooked brown rice and salad. Bowl of strawberries.

Day 14

Breakfast

Slice wholemeal toast with 1tbsp peanut butter and small chopped banana.

Lunch

Mix 85g cold roast chicken slices, segments from a medium orange, 4 thinly sliced radishes and 50g chopped watercress. Dress with 2tsp olive oil, juice of ¼ lemon and dash of soy sauce; throw over 15g finely chopped cashews.

Dinner

1 grilled large lean lamb chop with curly kale, half a small baked butternut squash.

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