Ok the diet, well Im not going to say its finished, nor do I think its the world perfect diet but from my research this is what Ive discovered and the basic outline to the plan I will be putting into progress on Monday:
. Women's Weight Loss Eating Plan .
(**for a woman who is not restricted by other dietry issues who intends to train a minimum of four times a week (up to 6 days) starting at a half hour walk and building up to an hour+ cardio and weights training sessions as time progresses).
Meal Suggestions
Breakfast 7:00am: (choose 1 plus, 1 mug tea/coffee with skim milk )
* 40g Oats, 3/4 cup skim/hi-low milk (can add protein)
* 3 vita brits, 3/4 cup skim/hi-low milk (can add protein)
* 1 egg plus 1 slice toast,
* 4 egg whites plus slice toast
* 2 pieces Fruit
* Frittata (egg asparagus and mushroom)
* Fruit Salad with 2 tablespoons of crushed fresh nuts
* Fresh mixed berry Smoothie
* Vegetable juice, yogurt and 1/2 english muffin
spanish omelette
* 2 poached eggs, slice ham off the bone and 1 * slice toast, 1/2 tomato
* slice toast, avocado, feta (or cottage cheese) and tomato.
or...(meal suggestions)...
* ½ cup natural muesli with 1/3 cup low fat plain yoghurt, mixed berries and 6 raw almonds. Add skim milk if needed
* 2 slices toasted rye bread spread with 2 tsp tahini and served with 1 poached or boiled egg and grilled mushrooms plus 1 nectarine or peach
½ small papaya or paw paw, cut in half with the flesh scooped out, filled with ½ cup low fat cottage cheese, 1 tbsp sunflower seeds and 1 tbsp flaxseed oil
* Wholegrain English muffin, toasted, top with 3 slices of avocado mixed with 2 tbsp low fat cottage cheese, sliced tomato and 2 slices smoked salmon
Snacks 10:00am; 2:00pm; 8pm: (choose 1 x 3 times day)
* Tuna Salad, (small tin tuna, spring onion, 2 teaspoon low fat low sugar dressing)
* 1 cup pineapple pieces (in juice),
* 1 serve manufactured protein drink/snack (as recommended),
* diet jelly (as much as you want)
* egg white omelette (with mushroom and tomato)
* fruit, cottage cheese and rice/corn thin
* piece fruit
* pork crackle (plain - try to find the lowest salt/fat content)
* 1 Homemade protein bar or 2 protein cookies
* Yogurt with added protein
* Protein Pudding
* Fruity Protein Shake (if in hurry)
* chopped vegetables with 1/4 cup hummus or cottage cheese
* 1/4 cup raw nuts/seeds and fresh vegetable juice
* Apple and 2 thin slices of fully matured hard cheese
* 2 oatcakes with 2 tbsp low fat cottage cheese and 3 kalamata olives (chopped into the cheese)
Skim milk flat white plus Small handful mixed nuts and dried fruit mix
* 10 raw almonds plus 6 dried fruit pieces plus Skim milk latte
Lunch 12:00 midday. (daily carbohydrates to be eaten at this meal)
* 250g Chicken Breast/thigh, (with 1 cup carbohydrates (pasta, rice, potato) and 1 cup steamed vegetables or salad)
* Tinned tuna or fresh grilled fish (with1 cup carbohydrates (pasta, rice, potato) and 1 cup steamed vegetables or salad)
* 200g lean steak (with1 cup carbohydrates (pasta, rice, potato) and 1 cup steamed vegetables or salad)
* 200g lean mince (patty) (with 1 cup carbohydrates (pasta, rice, potato)and 1 cup steamed vegetables or salad)
* Pita Bread and salad with cheese and egg
..or...(meal suggestions)...
* Open sandwich on 1 slice of toasted dark grain bread, topped with 80g sliced chicken breast, 3 slices avocado, sliced tomato and rocket leaves. Top with 1 tablespoon of grated parmesan and cracked black pepper
* Lemon and Lentil soup,
Brown rice salad — mix 1 cup cooked and cold brown rice with 1 small can tuna in spring water, chopped flat leaf parsley, chopped capsicum, diced carrot, diced celery cherry tomatoes and 1 tbsp slivered almonds. Dress with 1-2 tsp olive oil, lemon juice and white balsamic vinegar
* Sandwich made with 2 slices of grain bread and spread with 3 slices avocado; fill with 1 small can red salmon (drained), baby spinach, sliced tomato, grated fresh beetroot and capers
* Large tuna salad — mix 2 cups baby spinach or rocket leaves with 1 can tuna in spring water, 5 cherry tomatoes, ½ cup snow peas, sliced cucumber, sliced carrot, 1/3 cup chickpeas (canned, drained and rinsed) and 5 green olives. Add 2 tbsp low fat cottage cheese and dress with 1 tbsp flaxseed oil and lemon juice, and serve with 1 slice toasted grain sourdough bread
Dinner 7:00pm
(choose 1 with steamed vegetables or salad - no starchy carbs at dinner)
* 250g lean steak
* 250g chicken
* 250g fresh fish (eg: salmon topped with served with mixed beans and1 tsp olive oil, slivered almonds and lemon juice)
* 250g game meat (venison, kangaroo, duck, pig)
* 250g lean pork
* Tofu (patties, stir-fried)
or...(meal suggestions)
* Lamb cutlets (two) grilled and served with wilted baby spinach stirred with chopped mint, and steamed asparagus.
* Grilled chicken breast marinated in garlic, 1 tsp olive oil, lemon juice and soy, served with steamed green beans, broccoli and asparagus, topped with extra lemon juice and pan juices
* Poached eggs (two) served on a bed of wilted baby spinach, with 1 tbsp grated parmesan and cracked black pepper. Add sliced cherry tomatoes if desired
Post Workout (choose 1):
* Protein (Biltong, eggs)
* Protein Shake.
* Protein Bar/Slice/Cookie
Sample day:
Breakfast: 40g oats, 30g protein powder, skim milk, 2 tsp raw honey.
Snack: 1 Medium banana + 100g low fat cottage cheese + 1 rice/corn thin
Lunch: 150g chicken OR tuna with 100g basmati rice OR 1 small pita plus salad
Snack: Protein shake 1 scoop
Dinner: 250g meat with vegetables OR Salad
Snack: Small apple
Post work out: Protein shake 1 scoop (30g)
Nutritional and Healthy Meal Guidelines
1. Commit to consuming 4 - 6 light meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Just ensure you eat small portions and stop eating while your still hungry!
4. Eat your foods slower, try to concentrate on what you are tasting, the texture, the smell, the feel of it in your teeth, the flavours - try to get absolutely every sensation out of the food you eat.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or low/non fat dairy products, low/no fat meats, fish and skinless poultry.
6. Avoid any foods that are high in fat and calories.
7. Avoid any foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Eat more variety of foods such as fruits and vegetables in your nutrition plan. Start by trying to eat a new vegetable or fruit serving every week
9. Plenty of rest, relaxation and
10. drink lots of WATER!
11. Watch portion sizes !!!
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