January 15, 2010

Full Day Fat Loss Meal Plan

There’s nothing like a full day of eating well. You finish the day with a smile on your face, your energy is up, you feel motivated and if you’ve exercised on that day, you get that extra endorphin boost, the feel good hormone. Today I thought I’d see in the weekend with a great plan for you to start on Monday. All of the recipes below are taken from the two new ebooks, The Lunch Box Diet: Breakfast & Dinner Cookbook and The Lunch Box Diet: 60 Tasty Recipes. If you use the code ’slim’ in the checkout up until the end of Jan, you can get a further 50% off the sale prices.

I’ve put together a combination which will give you loads of energy, pack your body full of nutrients and fire up your metabolic rate, so why wouldn’t you give it a try. What’s more, with the e-books pack you can mix and match everything, it’s like Christmas nutrition shopping at Boots. Ha ha (for those outside of the UK, we have mix and match presents in the shops)! A selection of treats that make you smile and you can use all year round!

Also, I’m very excited that the next few weeks will see the launch of some amazing new software that will allow you to use my diet, completely tailored to you. You will be able to input your personal details, track your calories and fine tune it so it completely works in with your personal calorie requirements, which I know a lot of people have really wanted, it takes the diet to another level. While I don’t want people to count calories religiously, the software will teach you what portions are right for you, so you can really start understanding when you go over, and that has to be a good thing. What’s more you can suit the meals to yourself and invent your own boxes and add them to your meal plans. Oh and print off shopping lists and more! Watch this space…

So, here we go, a full day for you, your breakfast, lunch box and evening meal. Get started Monday and enjoy…

Breakfast

Spiced Oats with Fruit

Makes one serving
1 cup oats (preferably old-fashioned, not quick cooking)
½ banana, sliced
2 tablespoons raisins
¼ teaspoon cinnamon
Pinch nutmeg
2 tablespoons low fat yogurt
Cook oats according to package instructions. Stir in banana,
raisins and spices. Serve topped with yogurt.

Lunch Box

Scandinavian Picnic

Group A
1 generous handful spring greens
1 apple
½ avocado
1 cup red cabbage, sliced or shredded
½ cup red onion, sliced thin
Group B
Pork tenderloin roasted with allspice
Group C
Chopped salted pecans, crumbled blue cheese, snipped chives
Active Carb option
Whole grain, limpa or pumpernickel bread.
1. Rinse and dry greens. Add to box. Core and slice apple, and immediately toss
with lemon juice. Slice avocado and toss with lemon juice. Add to box. Top with
red cabbage and red onion.
2. Coat outside of lean tenderloin with scant teaspoon olive oil, finely ground
black pepper, allspice and salt. Roast until done. Cool, slice and add to box.
3. Top with about 1 tablespoon each pecans and blue cheese, and 1 teaspoon
snipped chives.

Evening Meal

Asian Salmon with Shredded Cabbage

Makes two servings
2 salmon steaks, 1-inch thick
1 tablespoon olive oil
½ teaspoon sesame oil
3 tablespoons soy sauce
1 teaspoon brown sugar
1 teaspoon ginger, finely chopped
Dash of Tabasco sauce to taste (optional)
Salt
Freshly ground black pepper
1½ cups shredded cabbage
1 tablespoon olive oil
Spray a baking dish with non-stick cooking spray. Preheat
oven to 400 degrees.
Combine the oils, soy sauce, brown sugar and ginger.
Whisk together. Put fish in baking dish and pour sauce
over fish. Sprinkle fish with salt and pepper. Cover with foil
and bake for 12 to 15 minutes, until just done.
In small sauté pan, heat remaining tablespoon of olive oil
and add shredded cabbage. Turn cabbage with tongs,
heating until just barely tender, about 3 minutes. Sprinkle
with salt and pepper, transfer to two serving plates, and
top with salmon.