Page 73 - Healthy food

Weight loss

LOSE
YOUR WAY 4 WEEKS
8lb in

NUTRITION
APPROVED
RECIPES

48 57 45 50

58 44 43 59

Thursday Friday Saturday Sunday

BREAKFAST 300kcal BREAKFAST 300kcal BREAKFAST 300kcal BREAKFAST 310kcal
40g sugar-free muesli mixed 2 scrambled eggs with a 60g croissant, warmed, with Porridge made with 40g oats
with 40g chopped dried grilled tomato on 1 slice of a 150ml skinny latte, plus and 300ml skimmed milk,
apricots, served with 150ml toasted wholemeal bread fruity yogurt made by stirring topped with 20g chopped
skimmed milk 80g chopped melon into dried apricots
SNACK 186kcal 50g fat-free Greek yogurt
SNACK 184kcal 20g sunflower seeds SNACK 116kcal
30g unsalted almonds and 20g sultanas SNACK 160kcal 20g unsalted cashew nuts
30g dark chocolate
LUNCH 400kcal LUNCH 400kcal LUNCH 413kcal
1 serving stuffed 1 serving cheese-topped LUNCH 347kcal 1 serving green goddess
vegetables with red rice, mushrooms with smashed 1 serving slow-cooked beef buddha bowl (p50)
beans, feta and dill (p48) squash (p57) and 1 large (p45)
with 1 large pear to follow orange to follow SNACK 150kcal
SNACK 150kcal 1 slice toasted fruit loaf with
SNACK 100kcal SNACK 162kcal 1 banana and 1 oatcake half a banana
1 slice malt loaf Skinny cappuccino and
1 digestive biscuit DINNER 502kcal DINNER 493kcal
DINNER 505kcal 1 serving salmon and 1 serving pistachio
1 serving mustard-coated DINNER 491kcal chipotle fishcakes (p43) and parsley-
fish with corn salsa (p58) 1 serving lemon chilli with 180g steamed new crusted TOTAL
and a fruit salad made chicken with sweet potato potatoes and 80g lamb 1,482
with 1 sliced wedges and green salad with quinoa
banana TOTAL avocado TOTAL dressed with TOTAL salad (p59) kcal
mixed with smash (p44) 1tbsp fat-free 1,459
80g grapes 1,489 1,539 dressing
kcal kcal kcal

FEBRUARY 2018 HEALTHY FOOD GUIDE 73