Meal Plan

It feels good to eat well and not have to Count Calories

Sample

Meal Plan

Our Meal plan work in stages :

Stage 1 First 10 days - Body Balance

Stage 2 Day 10 onwards - Transition

Stage 3 When ideal weight has been achieved, - our maintenance stage is simply called Love it!

Below is a sample of a transition meal day:

Breakfast

Yoghurt Fruit Crumb

Breakfast Recipe (Easy and Quick)

What to do with yoghurt

Ingredients:

250ml Lancashire Farm Full Fat Yoghurt

100 gm Berries (blueberries or raspberries preferably in season)

15gm Crumbed topping (Bran Flakes/Oats)

Method

Stack the berries and then yoghurt into a dish

Blend the Bran Flakes/Oats to create a tasty crumb

Dip the spoon to the bottom of the dish and enjoy.

Lunch

Salmon Teriyaki

Ingredients:

1-2 Salmon pieces

1 tblsp Teriyaki Sauce

Fresh Red Chilli (as preferred)

1 Garlic clove

Spring Onions

1tblsp Sesame Oil

1 tblsp White Wine Vinegar

1 small carrot

Method,

Cut the Salmon into 3 cm chunks and marinade in the Teriyaki sauce and garlic for 30 min minimum

Shread the Carrot and Spring Onions on a fine grater and mariade in chilli, sesame oil and white wine vinegar for 30 min also

Drain the marinade of the Salmon and place under a HOT GRILL turning to ensure all sides a cooked and allow to cool before adding the salad

Shake the salad marinade off before serving on a cool plate with the salmon.

For easy handling, place salmon on barbecue sticks for grilling

Dinner

Lean chicken or Tofu

with a portion of Cauliflower rice

Ingredients:

250g Cauliflower*

1 clove Garlic

80g Onions

(Optional)

Herbs

1 tablespoon spring onions

100g frozen veg

50g frozen corn

Olive or sesame oil

Bacon or turkey Bacon

*Cauliflower rice is now available pre-prepared at Tesco

Method

Grate the cauliflower to grains

Dry fry the onions and garlic or in a seasoned wok

Add the cauliflower for just 5 mins. Add salt or soy sauce to taste

If you are adding frozen veg or bacon, cook these first

Serve with a medium size breast of chicken

Meal for 1

Basic Cauliflower rice

Low Carb alternative to Rice

Snack

1fruit

Stick to one piece of fruit that you could chop into pieces or eat piece by piece. Be careful, some fruits have a much higher sugar content than others!

Recipies are found here

And start 'Healthy Living' TODAY

Weight Loss Ilford, weight loss chigwell

Healthy Living Club

Whole Food Weight Loss and Fitness Programme

0800 04 88 66 5

It feels good to eat well and not have to Count Calories

Sample

Meal Plan

Breakfast

Yoghurt Fruit Crumb

Lunch

Salmon Teriyaki

Ingredients:

1-2 Salmon pieces

1 tblsp Teriyaki Sauce

Fresh Red Chilli (as preferred)

1 Garlic clove

Spring Onions

1tblsp Sesame Oil

1 tblsp White Wine Vinegar

1 small carrot

Method,

Cut the Salmon into 3 cm chunks and marinade in the Teriyaki sauce and garlic for 30 min minimum

Shread the Carrot and Spring Onions on a fine grater and mariade in chilli, sesame oil and white wine vinegar for 30 min also

Drain the marinade of the Salmon and place under a HOT GRILL turning to ensure all sides a cooked and allow to cool before adding the salad

Shake the salad marinade off before serving on a cool plate with the salmon.

For easy handling, place salmon on barbecue sticks for grilling

Dinner

Lean chicken or Tofu

with a portion of Cauliflower rice

Ingredients:

(Optional)

Snack

1fruit

Stick to one piece of fruit that you could chop into pieces or eat piece by piece. Be careful, some fruits have a much higher sugar content than others!