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10 Week Low Carb Women PDF R2 PDF

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The document discusses a meal plan and guidelines for a weight loss program, including recipes and alternatives for certain foods.

Beverages and sauces that are allowed on the plan are explained on page 2.

Page 4 discusses that it can be difficult to switch to healthier foods at first, but that willpower and changing eating habits over 2 weeks can help make the transition and lead to craving healthier options.

10WEEK

Extreme
Lean

Challenge!
Womens Low Carb
Introduction
Meal plan
Introduction
Welcome to Live Fit with Jenna Carmen,

Thank you for giving me this opportunity to assist you in transforming


your body and your mind. The program is not just about weight loss but
focuses on shifting your mindset to a healthier lifestyle.

The meal plans are formulated to primarily focus on weight loss as well
as skin care. As a qualified somatology practitioner and someone that
has an absolute love for skin care. I have chosen foods that will
contribute to a brighter more youthful looking appearance.

You will find the guidelines page after the introduction explaining
beverages and sauces you may have as well as a few extra guidelines
to ensure you are on the right track. I hope this program will be a life
changing experience into becoming a better YOU!

Please note if you do not eat a certain option then you may e-mail me
for an alternative at

support@jennacarmen.com
Meal plan
Introduction
My programs are nutritional plans developed to enhance your health
& wellness, whilst assisting with your weight loss goals. There are so
many ‘fad diets’ available that restrict food groups, calories and don’t
allow for a healthy lifestyle eventually leading you to fall off the band
wagon. It’s important to have balance in order to stick to a nutritional
program. My meal plans include all food groups, carbohydrates,
protein as well as fats. I will emphasize that I am not an advocate for
quick fixes, fasting or juice diets. The way I have developed my guides
is with the average person in mind, meals are quick and easy to prep
for those that follow a busy schedule, food choices are suitable for a
family and the plan allows you to have a weekly cheat meal . Many
people battle to follow a healthy lifestyle at first. If you constantly find
yourself eating fast foods, snacking on junk food and sodas, barely
exercising, switching to a diet of wholesome foods can be quite
difficult initially. Your body will crave sugar and miss the fast foods
because this is what your body understands. Changing your nutritional
routine will take an average of two weeks. Once your eating habits
have improved you will now start to crave the healthy food. Once you
have reached this point you will feel a lot more
energized! You will then realize that you are
better off without poor dietary foods.

Willpower and a healthy mindset plays


a great role in accomplishing your
goals. It’s important to remember that
if you fall off track, you can easily get
back up. The meal plans are developed
for you to enjoy with the correct
portion size and meals that are
different to most ‘diets’ to prevent the
wheels from coming off as much
as possible. Allowing you to have
a lifestyle whilst accomplishing
your weight loss goals.
Meal plan
Introduction
Fruit alternatives:
Banana > Apple > Pear > Orange > Grapefruit > Naartjie
Strawberries > Blueberries > Raspberries > Mixed berries >
Pineapple > Papaya > Mango > Grapes > Watermelon
Vegetable alternatives:
Cauliflower > Broccoli > Zucchini > Egg plant > Spinach > Brussel sprouts
Green beans > Carrots
Butternut > Lentils > Chickpeas
Potato > Sweet Potato
Black beans >White beans > Butter beans > Lentils > Chickpeas
Carbohydrate alternatives:
Per slice of Bread /Pita > 3-4 Rice Cakes
Meat alternatives:
Lean pork > Chicken
Fish > Chicken
Extra Lean Mince > Lean Steak
Vegetarian alternatives:
Tofu > Soya Mince > Lentils > Chickpeas > Black Beans
2 Vegetarian sausages > 1 Vegetarian Patty

At the end of the meal plan I’ve added in Recipes, these can be used
once daily to replace any main meal (e.g. breakfast, lunch, dinner)
Meal Plan
Guidelines
Meal plan
Introduction
. You are allowed 3-4 cups of Coffee or Tea per day
. No sugar. You may have a Sweetener or 1Tsp Honey or
alternatively Xylitol
. 25ml of Plant-Based milk per cup or Fat Free Milk
. Drink at least 10 glasses of water per day
. One zero drink is allowed per day eg. Coke Zero or Sprite Zero (it
is best to avoid if you can)
. No oil for cooking unless stated, you may boil your food or use
Spray and Cook.
. If you need to use oil if you prefer to use it over spray and cook I
suggest the following:
Decant your Olive or Avocado oil to a spray bottle this way you
use less than just pouring, if using it to pan fry spray onto paper
towel or wax paper and coat the pan with a thin film of oil. This
way you use less oil.
. You may swap the timing of your meals, for example- If you wish
switch your dinner and lunch around you may do so.
. You may use a kitchen scale to weigh your food. Alternatively
you may estimate the grams.
. Once per week you may have a cheat meal.
. You may choose any option with each meal for example
breakfast option 1, snack option 2, lunch option 3 etc.
. Items will state if they need to be weighed raw, items that do not
specify can be weighed raw or cooked.
. Ingredients with no weight allocated are “free” items to assist
with making you feel fuller for example the
Lettuce, Tomato, Onion, Peppers & Cucumber.
You do not need to have all of it, you may
choose to maybe only have Tomatoes,
this is fine these items are there as an
optional extra, but beneficial
. When cooking try to use natural
flavors such as Chili, Lemon, Garlic,
Vegetable Salts, Cayenne Pepper,
Pepper, fresh & Dried Herbs.
. If you prefer to have one glass of
Wine or two Whiskeys instead of
your dessert option you may do so.
Meal plan
Introduction
Community

For those of you that love Facebook and want to keep in touch on
there-there's a private group that has been created.
To request to join- please type in the following link:
https://www.facebook.com/groups/JCFIT/

Welcome to the Official Jenna Carmen Community Group!

We created this group to help the JC FIT Community stay connected


through all programs. Don't be shy to say hi and introduce yourself! We
love getting to know you and seeing your progress!
If you're on Instagram follow us
@jenna_carmen_fit
and don't forget to use #jennacarmenfit in
your pictures so we can see your updates.

Please feel free to share your


transformation
images to
photos@jennacarmen.com
This is not compulsory but a great way
to keep us all motivated, prizes will be
gifted for images used.
Weekly Meal
Plan 1
1
st
Weekly
Meal Plan Week

Breakfast

Option 1 OPTION 2
Breakfast Rice Cakes Beans, Eggs & Avocado
3-4 Rice Cakes with 150g Black Beans (Weigh cooked/canned)
Fat Free Cottage Cheese, Tomato slices 1 Fried Egg
Salt & Pepper (optional) 40g Avocado

OPTION 3 Option 4
Eggs Please Fruit Please
2 Fried Eggs with 150g Blueberries
2 Rice Cakes 175g Plain Full CreamYoghurt
Salt & Pepper (optional)
1-2 slices of Lean Bacon (cut off fat)

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 Option 2
1 50g Strawberries 2 Rice Cakes with reduced Fat
Hummus

Option 3 Option 4
175ml Low fat yoghurt 20g Pretzels

Lunch

Option 1 Option 2
1 Large Sweet Potato Chicken Pasta dish
With 1 tsp Butter 150g Zucchini Noodles
Chopped Spring onion 80g Chicken (Weigh cooked)
1 Tablespoon pesto (optional)

Option 3 Option 4
Chicken & Veg Dish: Soup please
150g Chicken (Weigh cooked) 250 ml Vegetable Soup of your choice
150g Butternut (Weigh cooked) 1 slice of Brown Bread with a small amount
You may add peppadew or roasted peppers of Butter

Dinner

Option 1 Option 2
Lean Pork & Veg: White Fish Fillet & Veg
120g Lean Pork (Weigh cooked) 160g White Fish Fillet (Weigh cooked)
100g Lentils (Weigh cooked/ canned) 80g Cauliflower (Weigh cooked)
Chopped Tomato 80g Broccoli (Weigh cooked)
Salt & Pepper (optional) 20g Cheese (Melt over veg)

Option 3 Option 4
Baked Butternut Vegetarian Patty & Veg
½ a medium sized Butternut (bake in oven 1 x Vegetarian Patty
for 2-3 hours on low heat) Mixed Green Salad, Tomato & Onion
Fill with 80g Lean Mince (weigh cooked)
100g Mushrooms

Dessert
(optional)

Option 1 Option 2
Rice Cake Dessert Dish Yoghurt dessert bowl
2 Rice Cakes with 15g Peanut butter & Sugar 100g Low fat yoghurt with
free Jam With 5 almonds
80g Mixed berries or strawberries

Option 3 Option 4
Dark chocolate Cheese Please
2 Blocks of 70-85% Dark Chocolate 30g Cheese of your choice
Weekly Meal
Plan 2
2
Weekly nd
Meal Plan Week

Breakfast

Option 1 OPTION 2
Boiled Eggs & Rice Cakes Nutty Oats
2 Rice Cakes & 2 boiled Eggs 40g Oats (Weigh raw)
6 Almonds
A drizzle of Honey

OPTION 3 OPTION 4
Yoghurt & Fruit Avocado Rice Cakes
175g Plain Full Cream Yoghurt 2-4 Rice Cakes with half a small Avocado
150g Papaya or Mixed Berries
A drizzle of Honey

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 Option 2
100g Carrots dipped into Fat Free Cottage 150g Pineapple
Cheese

Option 3 Option 4
2 Rice Cakes with Bovril or Marmite 28g Almonds

Lunch

Option 1 Option 2
Chicken & veg Pumpkin & Tuna
150g Chicken (Weigh cooked) 80g Pumpkin/ Butternut (Weigh cooked)
150g Cauliflower 120g Tuna
Spinach 20g Feta Cheese (Optional)

Option 3 Option 4
Steak & veg Cheese & Tomato Provitas
120g Steak (Weigh cooked) 4-6 Provitas with
120g Broccoli Fat Free Cottage Cheese & Sliced Tomato
80g Peas/ Corn or Sweetcorn

Dinner

Option 1
Option 2
Fish & Veg
Tomato Soup Please
160g White Fish Fillet (Weigh cooked)
150g Sweet Potato (Weigh cooked) 400ml Tomato Soup
Spinach

Option 3
Chicken & Veg Option 4
150g Chicken (Weigh cooked) Pasta Dish
80g Carrots 150g Cauliflower Noodles
Half a roasted Onion 200g Tomato Mix
You may add a side Salad 30g Cheese of your choice

Dessert
(optional)

Option 1 Option 2
Baked Apple Rice Cake Dish
1 Baked apple with 1 tablespoon Peanut 2 Rice Cakes & 15g Peanut Butter
Butter

Option 3 Option 4
Berries & Nuts Yoghurt Please
20g Almonds & 80g Mixed Berries 175g Yoghurt of your choice
Fry on pan & use Cinnamon
Weekly Meal
Plan 3
3
Weekly rd
Meal Plan Week

Breakfast

OPTION 1 OPTION 2
Fruit Salad Omelette
180g Yoghurt of your choice 3 Whole Eggs
80g Strawberries Tomato, Onion, Mushrooms
A drizzle of Honey

OPTION 3 OPTION 4
Cheese, Egg & Bacon Smoothie Time
2 Fried Eggs 1 Banana, 100g Frozen Berries
30g Cheese of your choice 1 cup of Ice
1 Slice of Bacon (Cut off Fat) 150ml Plant-Based or Fat Free Milk
Fried Tomato 1 Sweetener or 1 Tablespoon Honey
Blend in a high speed Blender

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 Option 2
1-2 Rice Cakes with a small amount of Sugar 20g Cashew Nuts
Free Jam

Option 3 Option 4
100g Pineapple 30g Lean Biltong

Lunch

OPTION 1 OPTION 2
Chicken Rice Cake Dish Lean Steak & Butternut Dish
2-4 Rice Cakes 120g Butternut (Weigh Cooked)
80g Chicken (Weigh Cooked) 150g Lean Steak (Weigh Cooked)
30g Avocado You may add 80g Green Beans
Optional add 1 Tablespoon Coconut Flakes

OPTION 3 OPTION 4
Cheese Wrap Strawberry Peanut Butter Rice
30g Cheese of your choice Cakes
1 Vegetable Wrap 2-4 Rice Cakes
1 handful of Lettuce 30g Peanut Butter & 100g Chopped
1 Tablespoon Fat Free Cottage Cheese Strawberries

Dinner

OPTION 1 OPTION 2
Chicken & Lentils Dish Chicken Mushroom Burger
150g Chicken (Weigh Cooked) 150g Chicken (Weigh cooked)
80g Lentils or Black Beans (Canned or Weigh Place between 2 Large Mushrooms
Cooked) Top with 40g Avocado
80g Zucchini (Weigh Cooked) Lettuce, Cucumber, Tomato, Onion

OPTION 3 OPTION 4
Extra Lean Mince & Veg Lean Pork & Veg
100g Lean Mince (Weigh Cooked) 150g Lean Pork (Weighed Cooked)
1 Gem Squash 80g Carrots or Green Beans
1 Tsp Butter 100g Egg plant or Zucchini
50g Peas or Sweetcorn

Dessert
(optional)

Option 1 Option 2
Yoghurt Treat Chocolate Please
175ml Full Cream Yoghurt with 80g Mixed 2 Fingers of Kit Kat Chocolate
Berries & 5 Almonds

Option 3 OPTION 4
Baked Pear Dish Nuts Please
1 Baked Pear 28g Almonds
Add Cinnamon & 5 Almonds
Weekly Meal
Plan 4
4
Weekly th
Meal Plan Week

Breakfast

Option 1 Option 2
Avocado Omelette Jam & Cheese Please
3-4 Egg Whites 3-4 Rice Cakes with 1 tablespoon Sugar
60g Avocado Free Jam & Fat Free Cottage Cheese
80g Mushrooms

OPTION 3 OPTION 4
Fruit Smoothie Weetbix Please
1 Banana, 80g Strawberries 2 Weetbix
150ml Plant-based or Fat Free Milk 180ml Fat Free or Plant-based Milk
1 tsp Honey, 1 cup ice 1 Sweetner
100ml Plain Low Fat Yoghurt
Blend in a high speed blender

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 Option 2
20g Cahew Nuts 40g Coconut Flakes

Option 3 Option 4
2 Rice Cakes with Butter & Cucumber slices 2 Rice Cakes with reduced Fat Hummus

Lunch

Option 1 Option 2
Vegetarian Feta salad Black Bean Chicken dish
1 Vegetarian Patty 100g Black Beans (Weigh cooked or canned)
30g Feta 150g Chicken (Weigh cooked)
Mixed Salad, Lettuce, Cucumber, Tomato, Onion, 80g Zucchini or Green Beans
Roasted peppers

Option 3 Option 4
Tomato & Mushroom Pasta Egg Rice Cakes
150g Zucchini Noodles 2 Rice Cakes
200g Tomato Mix (Canned) 2 Fried Eggs
150g Mushrooms Sliced Tomato
30g Cheese of your choice

Dinner

Option 1 Option 2
Fish Please Lentil & Feta dish
1 x Lightly Crumbed Fish fillet 100g Lentils (Weigh cooked)
With wilted Spinach 150g Cauliflower Rice
30g Feta Cheese

Option 3 Option 4
Baked Butternut Caesar Salad
Half a baked Butternut stuff with Spinach & Mixed Green Salad
2 tablespoons Fat Free Cottage Cheese Tomato, Onion
80g Black Beans or Avocado (optional) 1 Boiled Egg
80g Chicken (Weigh cooked)
You may use Balsamic Vinegar

Dessert
(optional)

Option 1 Option 2
Rice Cake Treat Baked Apple Please
1 Carob Rice Cake 1 baked Apple with 100ml Sugar Free Cus-
tard

Option 3 Option 4
Jelly Please Honey & Butter Rice Cakes
1 serving Sugar Free Jelly with 100ml Plain 2 Rice Cakes
Yoghurt & 80g Mixed Berries A small amount of Butter
Drizzle of Honey
Weekly
Training Plan 5
5
Weekly th
Meal Plan Week

Breakfast

OPTION 1 OPTION 2
Honey Rice Cakes Spinach & Cheese Omelette
2-4 Rice Cakes with Fat Free Cottage Cheese 3 Whole Eggs
Drizzle with Honey Spinach
30g Cheese of your choice

OPTION 3 OPTION 4
Apple Cinnamon Oats Eggs & Bacon
40g Oats (Weigh raw) 2 Poached Eggs
1 chopped Apple (Simmer in pan until soft) 2 slices of Lean Bacon (Cut off fat)
Add to Oats with Cinnamon Add sliced Tomato

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 Option 2
200g Watermelon 1 Apple

Option 3 Option 4
20g Pretzels 2 Blocks of 85% Dark Chocolate

Lunch

Option 1 Option 2
Red Kidney Bean Salad Lean Pork & Mushroom burger
100g Red Kidney Beans (Weigh cooked) 2 Large Mushrooms
30g Feta cheese 150g Lean Pork (Weigh cooked)
80g Green beans Tomato sauce light
Chopped Cucumber & Lettuce, Tomato, Onion Mustard
salad Lettuce

Option 3 Option 4
Beef Salad Soup Please
Cucumber, Lettuce, Tomato, Onion salad 400g Mushroom or Butternut Soup
120g Lean Steak (Weigh cooked)
You may add Balsamic Vinegar
40g Avocado

Dinner

Option 1 Option 2
Fish & Veg Lean Pork & Veg
180g White Fish Fillet (Weighed cooked) 150g Lean Pork (Weighed cooked)
100g Roasted Carrots Cauliflower mash:
& side salad Boil 200g Cauliflower, add 2 tablespoons
Lettuce, Cucumber, Mustard and mash
Tomato, Onion salad

Option 3 Option 4
Chicken & Pineapple dish Chicken Wrap
150g Chicken (Weigh cooked) 1 Vegetable Wrap
100g Pineapple 80g Chicken (Weigh cooked)
80g Green beans Mixed Salad, Tomato, Onion
You may add Fat Free Cottage Cheese

Dessert
(optional)

Option 1 Option 2
Nuts Please Baked Berry Apples
20g Almonds 1 Baked Apple
80g Berries

Option 3 Option 4
Rice Cakes Please Cheese Please
2 Rice Cakes with Sugar Free Jam & a small 30g Cheese of your choice
amount of Butter
Weekly Meal
Plan 6
6
Weekly th
Meal Plan Week

Breakfast

Option 1 OPTION 2
Fruit Toastie Cheese Egg White Omelette
1 Slice of Rye Bread 3 Egg Whites
Fat Free Cottage Cheese & 80g Sliced 30g Cheese of Your Choice
Strawberries Tomato

OPTION 3 Option 4
Cereal Bowl Cocoa Shake
2 Weetbix 1tsp Cocoa, 15g Peanut Butter
80g Blueberries 100 ml Plant-Based milk
150ml Water, 1 Banana
150-200ml Plant-Based Milk or Fat Free Milk 1 Cup of Ice
1 Sweetener Blend Together

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 OPTION 2
Rice cakes & Avocado 100g Strawberries or Blueberries or
40g Avocado Raspberries
2 Rice Cakes

Option 3 Option 4
Celery Sticks dipped into 20g Peanut 150g Papaya
Butter

Lunch

OPTION 1 OPTION 2
Pesto Pasta Quinoa Butternut Salad
150g Zucchini Noodles 30g Quinoa (Weigh Raw)
1 Tablespoon Pesto 150g Butternut (Weigh Cooked)
20g Parmesan 30g Cheese of Your Choice

OPTION 3 Option 4
Chicken & Lentil Dish Tuna Dish
100g Chicken (Weigh Cooked) 150g Cauliflower Rice
150g Lentils (Weigh Cooked) 80g Tuna
Chopped Cucumber 5 Olives

Dinner

OPTION 1 OPTION 2
Chicken Fillet & Veg Haddock & Veg
150g Chicken Fillet (Weigh Cooked) 180g Haddock (Weigh cooked)
150g Sweet Potato (Weigh cooked) 1 Gem Squash
80g Green Beans 80g Peas

OPTION 3 OPTION 4
Cauliflower Bacon Noodles Vegetarian Burger
150g-200g Cauliflower Noodles 1 Vegetarian Patty
1 Tbsp Pesto Place between 2 Large Mushrooms
2 Slices Lean Bacon Add Tomato Sauce Light
Mustard
Lettuce, Onion

Dessert
(optional)

Option 1 Option 2
Chocolate Please Pineapple Dessert
2 x Blocks of 70% Dark Chocolate 150g Baked Pineapple
with 5 Almonds
and 15g Peanut Butter

Option 3 Option 4
Yoghurt Please Nuts Please
175 ml Low Fat Yoghurt 28g Cashew Nuts
100g Mixed Berries
Weekly
Training Plan 7
7
Weekly th
Meal Plan Week

Breakfast

Option 1 OPTION 2
Scrambled Eggs Cocoa Berry Smoothie
3 Whole Eggs scrambled 1Tsp Cocoa
Tomato & Onion 80g Bleberries
20g Cheddar Cheese 1 Sweetener
1 Cup of Ice & 200mls Plant-Based Milk

OR OPTION 3 OPTION 4
Banana Oats Smoothie All Bran Flakes & Nuts
1 Banana, 30g Oats 40g All Bran Flakes
1 Sweetener 150ml-200ml Plant-Based Milk or Fat Free
200ml Plant-Based Milk Milk
1 Cup of Ice 5 Almonds
Blend together in a high speed blender A Drizzle of Honey

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 Option 2
175ml Fat Free Yoghurt 80g Raspberries/ Blueberries

OPTION 3 Option 4
1 Nectarine 2 Rice Cakes with Bovril or Marmite

Lunch

OPTION 1 OPTION 2
Avocado & Tomato Rice Cakes Egg, Pork & Salad
2-4 Rice Cakes 1 Egg
60g Avocado Baby Spinach Leaves
Small handful Rocket Sliced Cucumber, Tomato & Onion
Sliced Tomato 150g Lean Pork (Weigh cooked)
You may add Balsamic Vinegar

OPTION 3 OPTION 4
Chicken Rice Dish Chicken & Bean Dish
80g Chicken (Weigh cooked) 150g Chicken (Weigh Cooked)
150g Cauliflower Rice 20g Feta Cheese Chopped Cherry Tomato
6 Olives 80g Black Beans (Weigh Cooked)
80g Green Beans
You may add a Mixed Green Salad

Dinner

OPTION 1 OPTION 2
Lean Mince & Zucchini Noodle Dish White Fish Fillet & Veg
100g Lean Mince (Weigh Cooked) 160g White Fish Fillet (Weigh Cooked)
150-200g Zucchini Noodles 180g Butternut (Weigh cooked)
Cook mince in 200g Tomato Mix (Canned) Add a mixed Green Salad, with Tomato &
10g Parmesan Onion

OPTION 3 OPTION 4
Soup Dish Baked Sweet Potato
400g Soup of your choice 1 Baked Sweet Potato
Top with 80g Tuna
2 Tablespoons Fat Free Cottage Cheese or
Guacamole

Dessert
(optional)

Option 1 Option 2
Custard Dessert Rice Cakes with Cheese & Honey
175ml Sugar Free Custard 2 Rice Cakes with 20g Cheese of your
choice
Drizzle with Honey

Option 3 Option 4
Fruit Please Honey & Yoghurt
150g -200g Watermelon 180g Low Fat or Full Cream Yoghurt
Drizzle of Honey
Weekly Meal
Plan 8
8
Weekly th
Meal Plan Week

Breakfast

OPTION 1 OPTION 2
Eggs Please Marmite Rice Cakes
2 Fried Eggs 2-4 Rices with Marmite & sliced Tomato
80g Mushrooms
Sliced cooked Tomato
2 slices of Lean Bacon (Cut off fat)

OPTION 3 Option 4
Cereal bowl Rice Cakes Dish
40g Fibre cereal (Right start) or All Bran 3-4 Rice Cakes with 30g Peanut Butter & a
180ml Plant- Based Milk with half a Banana drizzle of Honey
Drizzle of Honey

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 Option 2
100g Raspberries Celery or Cucumber Sticks
Dip into Fat Free Cottage Cheese

Option 3 Option 4
40g Lean biltong 1 Carob Rice Cake

Lunch

OPTION 1 OPTION 2
Zucchini Noodles & Chicken Rice Cakes & Hummus
150-200g Zucchini Noodles 2-3 Rice Cakes with Reduced Fat Hummus &
150g Chicken (Weigh cooked) Cucumber
1 tablespoon Pesto Lettuce, Onion, Tomato side salad

OPTION 3 OPTION 4
Chicken & Lentil Salad Bean Wrap
100g Lentils (Weigh cooked or canned) 100g Black Beans (Weigh cooked)
80g Chicken (Weigh cooked) Mixed Lettuce, Cucumber, Tomato & Onion
Fat free cottage cheese Fat Free Cottage Cheese
Lettuce, Onion, Tomato side salad 1 Vegetable Wrap

Dinner

OPTION 1 OPTION 2
Dinner Omelette Lean Steak & Veg
3 Whole Eggs 150g Lean Steak (Weigh cooked)
60g Avocado 100g Cauliflower
Tomato, Mushrooms & Onions 100g Zucchini or Egg Plant

OPTION 3 OPTION 4
Sweet Potato Wrap Fried Egg & Steak
1 Vegetable Wrap 1 Fried Egg
100g Sweet potato (weigh cooked) 150g Lean Steak (Weigh cooked)
Balsamic vinegar 80g Broccoli
Salad
30g Feta cheese

Dessert
(optional)

Option 1 Option 2
Rusk Please Cheese Please
1 Wholewheat Rusk 30g Cheese of your choice

Option 3 Option 4
Baked Pineapple & Berries Bowl Passionfruit Mousse
100g Baked Pineapple with 200g Low Fat Plain Yoghurt
80g Mixed Berries 3 passionfruit halved
Weekly Meal
Plan 9
9
Weekly th
Meal Plan Week

Breakfast

OPTION 1 OPTION 2
Cereal bowl Rye Bread Please
40g Oats (Weigh raw) 1 Slice of Rye Bread
80g Blueberries or Strawberries 1 Fried Egg
1 Sweetener 1 Tablespoon reduced fat hummus
(Rye bread alternatives in guidelines)

OPTION 3 Option 4
Egg dish Fruit Please
1 Poached Egg 100g Stawberries
& Mushrooms/ Tomato 100g Blueberries
150g Black Beans or Baked Beans (Weigh 150g Low Fat Plain or VanillaYoghurt
cooked/canned)

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 Option 2
2 Rice cakes with Fat Free Cottage Cheese & 175ml Low fat or Fat Free Yoghurt
Tomato

Option 3 Option 4
2 Blocks 70% Dark Chocolate 30g Cheese of your choice

Lunch

OPTION 1 OPTION 2
Vegetarian Patty & Salad Cauliflower Rice Dish & Pork
1 Vegetarian Patty 80g Peas or Sweetcorn
30g Feta 100g Lean Pork (Weigh cooked)
80g Beetroot 150g Cauliflower Rice
Mixed Green salad
Salad, Cucumber & Tomato

OPTION 3 OPTION 4
Salad & Chicken patty Veg Dish
Lettuce, Tomato, Onion 150g Butternut (Weigh Cooked)
1 Lightly crumbed Chicken Patty 150g Sweet Potato (Weigh cooked)
You may add Balsamic Vinegar 30g Feta Cheese

Dinner

OPTION 1 OPTION 2
Lean Mince & Veg Chicken & Veg
150g Lean mince (Weigh cooked) 180g Chicken (Weigh cooked)
80g Peas 80g Baby Corn
80g Green Beans 100g Zucchini
30g Cheese

OPTION 3 OPTION 4
Tuna & Bean Dish Lean Steak & Sweet Potato
120g Tuna Wedges
30g Cheese 150g Lean Steak (Weighed cooked)
80g Black Beans (Weigh Cooked) 150g Sweet Potato
80g Zucchini (Weigh cooked & Cut into Wedges, Bake in
oven to make chips)

Dessert
(optional)

Option 1 Option 2
Fruit Please Dark Chocolate
200g Watermelon 2 x Kit Kat Chocolate fingers (Dark)

Option 3 Option 4
Rice Cake Dish Nuts Please
2 x Rice Cakes with 15g Peanut Butter 28g Almonds
Weekly Meal
Plan 10
Weekly
10
th

Meal Plan Week

Breakfast

OPTION 1 OPTION 2
Banana Oats Smoothie Cereal Please
1 x Banana, 40g Oats (Raw) 2 Weetbix
1 cup of Ice 15g Almonds, 80g Mixed Berries
150ml Plant Based or Fat Free Milk (Add 1 Sweetener
slowly) Add 200mls Plant based-Milk or Fat Free
Blend together & Add Cinnamon Milk

OPTION 3 Option 4
Eggs Please Marmite & Tomato Rice Cakes
1 Poached or Boiled Egg 2 Rice Cakes
& 100g Mushrooms/ Tomato 2 Eggs
2 Slices of Lean Bacon (Cut off fat) Marmite
Sliced Tomato

Snacks
(optional)
1x In Am & 1x In Pm

Option 1 Option 2
1 Pear 40g Biltong

Option 3 Option 4
100g Blueberries 250ml Freshly Squeezed Orange Juice

Lunch

OPTION 1 OPTION 2
Chicken & Rice Dish Fish & Mushroom burger
100g Chicken (Weigh cooked) 1 Lightly crumbed or plain Fish Patty (lightly
80g Sweetcorn crumbed), 1 Large Mushroom cut in half
150g Cauliflower Rice Mustard
Tomato Sauce Light
Lettuce, Mustard

OPTION 3 OPTION 4
Pasta Salad Dish Baked Sweet Potato
150g Cauliflower or Zucchini Noodles 1 Large Baked Sweet Potato
5 Cherry Tomatoes With 80g Tuna or Chicken (Weigh cooked)
80g Black Beans (Weigh cooked)
Top with 30g Feta Cheese

Dinner

OPTION 1 OPTION 2
Lean mince & Veg Chicken & Veg
150g Lean Mince (Weigh cooked) 150g Chicken (Weigh cooked)
150g Zucchini 1 Large Corn On the Cob
150g Broccoli Half a baked Onion (optional)

OPTION 3 OPTION 4
Chicken & Veg Haddock Please
150g Chicken (Weigh cooked) 180g Haddock (Weigh cooked)
Cauliflower mash: 150-200g Sweet Potato (Weigh cooked)
Boil 200g Cauliflower, add 2 tablespoons
Mustard or Fat Free Cottage Cheese and
mash

Dessert
(optional)

Option 1 Option 2
Baked Fruit Bowl Sugar Free Custard
100g Apple, 100g Berries & 5 Walnuts 175mls Sugar Free Custard
Add Cinnamon, bake in oven until soft.
Approximately 40 minutes on 180 degrees.

Option 3 Option 4
Cheese Please Sugar Free Jelly
3 Cheese triangles (laughing cow-medium fat) 1 Bowl of Sugar Free Jelly
is a good brand, drizzle with a tsp of Honey
Recipes
these can be used once daily to replace any main meal (e.g. breakfast, lunch, dinner)
Greek baked beans
Serves 1
Ingredients
• Greek Baked Beans
• onion 100g, finely chopped
• spray & cook
• a small amount of garlic, finely chopped
• tomato purée 1 tbsp
• chopped tomatos 100g tinned
• ground cinnamon ½ tsp
• dried oregano a pinch
• large butter beans 120g, tinned
• tofu- 100g cooked
• flat-leaf parsley chopped to make 2 tbsp
• sourdough 1 slices, toasted to serve
Method
Instructions
STEP 1
Heat the oven to 180C/fan. Heat the spray & cook in a large
ovenproof frying pan or shallow casserole, then gently cook the
onion and garlic with a pinch of salt for 10 minutes or until the
onion is soft. Stir in the tomato purée and cook for 1 minute, then
add the tomatoes, cinnamon, oregano and beans, 250ml of
just-boiled water and some seasoning, and bring to a simmer.
Put into the oven for 25-30 minutes or until thickened
and bubbling.
STEP 2
Top with cooked tofu and chopped parsley, and serve with
1 slice of toasted sourdough, if you like.
Banana Cinnamon Smoothie

Serves 1

Ingredients

• 1 Sweetener or 1 tablespoon Xylitol


• 3/4 Teaspoon vanilla extract
• 1 Large Banana
• 100ml Plain yoghurt
• 150-200ml Plant-Based Milk
• 1 Cup Ice
• Cinnmaon

Instructions

Add all ingredients to a high-speed blender


blending on high until smooth
Avocado Pita
Serves 1

Ingredients

• 1 big spoonful of reduced fat hummus


• 1/4 medium avocado, diced or 100g tofu (weigh cooked)
• 80g sweetcorn
• squeeze of lemon
• some chopped red onion
• coriander leaves
• some halved cherry tomatoes
• slice wholegrain seeded bread or rye, or wholegrain
pita, or alternatively 2-4 Rice Cakes instead to serve

Instructions

Top bread or fill pita with hummus, then


add avocado with lemon, red onion,
sweetcorn coriander and cherry tomatoes.
Spinach Soup
Ingredients
200g spinach,
4 cups water
vegetable stock
1 carrot
1 baby potato
½ an onion or 1 leek
1 Clove of garlic
Instructions

1. Cook onion, until transparent.


2. Add boiled potato and boiled carrot, cook for 12 minutes
3. Add stock and water
4. Bring to the boil, reduce heat and simmer for 20 minutes.
5. Add spinach last
6. Use a blender to liquidate soup
Serving size- You may have 1 large bowl (250g-300g)
Butternut Corn And Adocado Dish

Serves 1
Ingredients

• 150g butternut (weigh cooked), peeled and cubed


• Drizzle of olive oil
• ¼ ripe avocado, cubed
• 150g baby corn, sliced in half lengthways
• 100g mixed baby leaves
• Add balsamic vinegar for dressing

Instructions

• Preheat oven to 200C


• Place cubed butternut into a roasting tray and drizzle
with olive oil then lightly season.
• Cover with tin foil then roast in the oven for 30-40 minutes or
until tender and slightly charred. Mix frequently
with a spoon during roasting.
• Remove butternut from the oven once roasted and allow to cool
• Mix together the roasted butternut, cubed avocado, baby corn
and baby leaves.
Shape Shifter Green Smoothie

(1 female serving)
Ingredients

• \1/2 cup frozen blueberries


• ¼ avocado (optional)
• 1 frozen banana
• 1 cup baby spinach
• 1 tsp xylitol
• 1 cup water
• 1 tsp of powdered soya milk or almond milk (optional)

Instructions
1. Blitz ingredients in a blender or food processor, or
with a hand blender, until smooth.
Overnight Oats
(Overnight oats are a simple, healthy breakfast that you can make
ahead for busy mornings. The recipe below yields 1 serving.
Overnight oats will keep for up to 5 days in the refrigerator.)
Serves 1
Ingredients
• 40g oats plus ¼ teaspoon ground cinnamon
• 1 tablespoon of chia seeds
• 80ml soya or almond milk for a very thick consistency.
• 80g ( frozen blueberries or raspberries, or sliced fresh strawberries)

Instructions

1 In a jar or bowl (combine the chia seeds & milk and stir to combine.
2 Top with your fruit of choice.
3 Place the lid on the jar and refrigerate overnight, or up to 5 days.
When you’re ready to serve, add a drizzle of honey.
Aubergine/ Eggplant Salad

(A favourite salad of mine – Grilled aubergine slices, simply salted, then


brushed with oil and seasoned before grilling, are good hot, too.)
Serves 1
Ingredients
1 large aubergine 250-300g
Salt
2–3 tbsp
chopped fresh mixed herbs, including flat-leaf parsley,
basil and/or chives
Potato or avocado
White or red wine vinegar
Extra virgin olive oil
Tomatoes
For the dressing:
1½ tbsp
white or red wine vinegar
1-2 tbsp
extra-virgin olive oil
Instructions
To make the dressing, mix the vinegar with the pepper and a little
salt. Whisk in the olive oil a tablespoonful at a time.
Slice the aubergine into 1cm (½in) thick discs. Sprinkle lightly with salt
and leave for 30 minutes to 1 hour. Wipe dry with kitchen paper.
Toss with half the dressing.
Grill, until browned on both sides. Toss with enough of the remaining
dressing to moisten, then leave to cool.
Toss with the chopped herbs and serve
Eggs and Tofu Tomato Fry

This dish is rich in protein, keeping you full for a long time.

Ingredients
• Spray & cook
• Eggs
• Tomato
• Tofu
Instructions

1. Add Spray & cook to your frying pan and turn up the heat.
2. Pit the Tomatoes
3. Use 1 whole egg & 2 Egg Whites & Stir Fry in Pan
4. Add 150g Tofu (Weigh Cooked)
5. Add spices — either a blend or simply salt and pepper.
6. Add spinach (optional).
7. Continue to Stir-fry until ready.
8. Stuff filling into Tomatoes
Black Bean Curry
Ingredients
• 1 tbsp. Avocado/Olive oil
• 1 onion finely chopped
• 2 garlic cloves, finely chopped
• Thumb-sized piece of ginger peeled and
finely chopped
• 1 small pack coriander, stalks finely chopped,
leaves roughly shredded
• 1 tsp. ground cumin
• 1 tsp. ground paprika
• 2 tsp. garam masala
• 200g can chopped tomatoes
• 200g can black beans
• Cooked basmati rice, to serve (40g raw weight is
recommended for a single serving size)
Instructions
Heat the oil in a large frying pan over a low-medium heat. Add the
onion and a pinch of salt and cook slowly, stirring occasionally, until
softened and just starting to colour. Add the garlic, ginger and
coriander stalks and cook for a further 2 mins, until fragrant.
Add the spices to the pan and cook for another 1 min, by which
point everything should smell aromatic. Tip in the chopped
tomatoes and black beans in their water, then bring to the boil.
Turn down the heat and simmer for 15 mins until the curry is nice
and thick. Season to taste, then serve with the basmati rice and the
coriander leaves.

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