Fish Fillet

Weight Loss Meal Plan – Slimming Proposals for the Following 7 Days

If you need a weight loss meal plan to get your diet started basically follow the rules below but please be certain to have regard to any medical problems you may have and take guidance from any medical specialist who could be treating you.

The aim of this low fat diet plan is to help you shed the pounds by making low-fat food decisions and eating in a way that maintains your blood sugar level inside an OK range – this will help prevent those mid morning and afternoon energy dips when you're nearly convinced to reach for the chocolate and cakes.

First, some preliminary guidance:

- Eat your fruit fresh or from frozen. Avoid tinned fruit, fruit juices and stewed fruits

- Fresh and frozen veggies should be chosen again avoiding canned produce. Fight the enticement to add salt when cooking your veg. (NB canned tomatoes are permitted as they tend to have no additions)

- Include at least 5 portions of fruit and vegetables in your diet each day

- Plan to have 3 meals and 2 snacks every day. Don’t starve and binge

- For nibbles select fresh fruit, salad or plants, a tiny handful of walnuts or almonds (approx 9 in number)

- Trim all detectable fat and skin from beef

- Make it a habit to have a bottle or cup of water by your side which you sip during the day

- Use the skimmed/very low-fat milk in your coffee and tea

- plan ahead and be prepared. Most weight loss meal plans fall by the way when the person dieting finds himself held up without a good snack and no healthy supplies to eat when he does get home. Be certain to always carry a chunk of fruit and a bottle of water when out – you'll find it much simpler to resist temptation.

Your 7 Day Weight Loss Meal Plan

Day 1

Breakfast: Hash browns, beans and bacon.

Create your own hash browns with heaps of grated potato and finely sliced onion and sliced herbs of your choice. Shape into little patties and coat with cooking spray (PAM or Frylight) before frying till golden brown and cooked through. Serve with baked beans and griddled bacon with all perceivable fat removed.

Lunch: Pasta salad

Cook a generous part of pasta and when cooled mix with your selection of sliced fruit and salad veggies. Dress with a fat free vinaigrette dressing. Have additional fresh fruit for dessert if required.

Dinner: Baked Cod in a Parcel with steamed veg

Choose cod or any corpulent white fish fillet. Cover in a paper parcel with lime or lemon wedges, seasoning and herbs of your preference. Serve with a variety of brightly coloured steamed veggies.

Day 2

Breakfast: Egg and tomatoe.

Scramble a pair of eggs with a little cooking spray and herbs of your preference. Serve with an enormous pile of fresh griddled tomatoes

Lunch: Salad Open Sandwich

Using 1 slice of whole wheat bread on the base pile on as much lean, cooked, low fat meat as you want and add a generous pile of mixed salad. Dress with fat vinaigrette to taste. Once more It’s fresh fruit of your choosing for dessert

Dinner: Plant Curry and Rice

Select all of your favourite plants and chop them to equal size bites. Simmer in 1/4 pint of plant or beef stock till soft, Add your favorite curry spices – garam masala, cumin, turmeric, coriander, chilli, ginger – your choice and whisk in a generous slosh of very low fat natural yogurt. Just allow this to warm through (don’t let it boil or the yougurt will spoil). Serve with a generous bit of rice boiled with cardamon pods and saffron.

Day 3

Breakfast: Breakfast On the Run.

Take one whole wheat bread roll and fill with lean ham, chopped tomato, dill pickle and onion if liked. Pack a banana in your pocket and you are ready to take your breakfast with you.

Lunch: Salad Nicoise

Mix together lettuce, tinned tuna (select canned in salt water instead of oil and drain well), cherry tomatoes, quartered hard boiled eggs, cooked green beans and cold cooked new potatoes. Dress with fat free vinaigrette if needed. Fresh fruit for pudding

Dinner: Prawn paella

Softly cook a chopped onion and garlic to sample in a little vegetable stock until tender. Add the contents of a tin of sliced tomatoes and a generous scattering of dried rice. Permit to broil and cook until rice is almost, adding more stock a little at a time if needed. Towards the end of the cooking time add some diced peppers and cut green beans along with a generous. Bit of prawns.

Day 4

Breakfast: Spanish Omelette.

Gently fry chopped onion peppers in cooking spray till tender. Add cut cooked potatoes and cover with 2 beaten eggs with herbs and seasoning to taste. When the bottom of the omelette is set brown the top under the grill.

Lunch: Hummus and Plants

Select a bowl of ready made low fat hummus or create your own by mixing chick peas, garlic and lemon juice in a food processor with herbs and seasoning to your taste, softened with a little water if the mix is too dry and thick. Serve with sticks of carrot, courgette/zucchini, pepper and florets of cauliflower and broccoli. Follow with an enormous bunch of grapes.

Dinner: Mid Week Cheat Roast

Choose either meat steaks or pork or lamb chops according to your preference. Remove all apparent fat before cooking. Griddle and serve with the mint, apple or horseradish sauce and a massive plateful of mixed colorful steamed plants.

Day 5

Breakfast: Kippers and Tomatoes.

Griddle 2 kippers and serve with a generous bit of griddled tomatoes

Lunch: Couscous salad

Prepare a packet of couscous with boiling water. Add any left over vegetables, salad, fruit and herbs and dress with fat free vinaigrette.

Dinner: Chicken fajitas

Limit yourself to one tortilla pancake but pile it high with stir fried chicken strips combined with peppers and onions. Top with terribly low fat natural yoghurt. Add chilli to personal preference.

Day 6

Breakfast: Low sugar heavy fibre cereal, fresh fruit and low fat natural yoghurt.

Lunch: Jacket potato with coleslaw

Fill a big jacket potato with home made coleslaw made from finely cut raw vegetables combined with fat free vinaigrette. Add herbs to sample

Dinner: Take yourself out for dinner

You've got the idea by now and are far more than able to make the healthy selections. Select salad and forego the dressing if there is no fat free version available. Have grilled beef or fish. Suggest that your veggies be steamed and served without butter or sauces. Enjoy a thin crust pizza with a typically vegetable or meat topping (ask them to go light on the cheese. Fresh fruit or sorbet for pudding.

Day 7

Breakfast: Brunch sandwich.

A piece of whole wheat bread toasted and piled with onions delicately cooked with tomatoes and mushrooms. Crown with 2 poached eggs

Lunch: Chicken and Mango Salad

Shred a cooked chicken escallop and mix with diced fresh mango, diced fresh pineapple, sliced kiwi fruit and dress with natural yoghurt flavored with chilli.

Dinner: Pasta with ratatouille

Fry chopped onion and garlic in cooking spray, add a can of tomatoes and a teaspoon of artificial sweetener, whisk in sliced courgette, peppers and aubergine and broil till tender. Serve with lots of boiled pasta and some scraped parmesan.

Do not forget to include your snacks and water every day and take every opportunity to incorporate exercise into your common daily routine.

The Austin weight loss meal plan is a low cal healthy diet that will promote weight management.

Visit AustinWeightLoss.net to find out how you can get the body you were always wanting. Austin weight loss is a proven program with no gymnasium memberships no crazy diet drinks and a method to attain Texas weight loss right from your home.

FISH FILLET IN GARLIC- CHILLI SAUCE