To beat the bulge and boost your energy levels, here’s what to eat
If you’re in hot pursuit of a flatter tum for summer, here’s a simple plan for beating the bulge – and boosting your energy levels too.
The seven-day eating plan includes certain foods and drinks to help flush out fluid, reduce water retention and relieve trapped wind and constipation, which can cause bloating. The monounsaturated fatty acids are highlighted.
Day 1
Breakfast 1 cup unsweetened cornflakes, 1 cup skimmed milk, ½ cup unsweetened apple sauce, ¼ cup roasted or raw unsalted sunflower seeds. Glass of Sassy Water.
Lunch 1 large tortilla, warmed and spread with 1tbsp Dijon mustard; filled with 50g (2oz) wafer-thin turkey, ¼ sliced red onion, ½ sliced plum tomato, 3 large lettuce leaves, 2tbsp pumpkin seeds. Glass of Sassy Water.
Snack Smoothie made by blending 150ml (5fl oz) skimmed or soy milk, 1 cup frozen blueberries. Stir in 1tbsp cold-pressed organic flaxseed oil, or serve with 1tbsp sunflower or pumpkin seeds.
Dinner 6tbsp mixed veg stir-fried in 1tbsp rapeseed oil with 100g (3½oz) pork tenderloin. Serve with 3tbsp cooked brown rice. Glass of Sassy Water.
Day 2
Breakfast 1 cup Rice Krispies with skimmed milk, 1/3 cup sunflower seeds, 115g (4oz) pineapple chunks. Glass of Sassy Water.
Lunch 1 toasted wholemeal pitta filled with 2 mini falafel, 1tbsp extra virgin olive oil. 50g (2oz) tzatziki for dipping. Glass of Sassy Water.
Snack Blend 150ml (5fl oz) skimmed or soy milk, 115g (4oz) canned pineapple pieces in juice and a handful of ice. Stir in 1tbsp cold-pressed flaxseed oil, or serve with 1tbsp pumpkin or sunflower seeds.
Dinner 1 cup fresh mushrooms sautéed with 1tsp extra virgin olive oil, 75g (3oz) grilled chicken breast, ½ cup cooked brown rice. Glass of Sassy Water.
Day 3
Breakfast 1 cup unsweetened cornflakes, 1 cup skimmed milk, ¼ cup roasted or raw unsalted sunflower seeds, 2tbsp raisins. Glass of Sassy Water.
Lunch 4 handfuls baby leaf spinach tossed with 2tbsp fat-free French dressing, ½ sliced plum tomato, 100g (3½ oz) wafer-thin ham, 25g (1oz) crumbled Gorgonzola and 2tbsp pumpkin seeds. Glass of Sassy Water.
Snack Blend 150ml (5fl oz) skimmed or soy milk, 1 cup sliced peaches. Stir in 1tbsp cold-pressed organic flaxseed oil, or serve with 1tbsp sunflower or pumpkin seeds.
Dinner 2tbsp cooked brown rice with 2tbsp edamame beans, 3tbsp mixed stir-fried vegetables, 2tbsp low-fat salad dressing and 2tbsp cashew nuts. Glass of Sassy Water.
Day 4
Breakfast 1 serving wholegrain puffed wheat with 125ml (4fl oz) semi-skimmed milk, 2tbsp almonds and 8 dried apricots. Glass of Sassy Water.
Lunch 125g (4½oz) cooked wholewheat spaghetti with 1tbsp extra virgin olive oil, 2tbsp tomato pasta sauce and 2tbsp grated Parmesan. Glass of Sassy Water.
Snack Blend 150ml (5fl oz) skimmed or soy milk and 1 cup frozen strawberries. Stir in 1tbsp cold-pressed flaxseed oil, or 1tbsp sunflower or pumpkin seeds.
Dinner 1 large tortilla filled with a handful of baby leaf spinach, 1tsp finely chopped garlic, ¼ sliced red onion sautéed in 1tbsp olive
oil, topped with 25g (1oz) feta cheese. Glass of Sassy Water.
Day 5
Breakfast 1 slice raisin toast spread with low-fat soft cheese, topped with 2tbsp walnuts. 1 apple.
Lunch ¼ cup cooked wholewheat pasta tossed with 1tbsp pesto sauce, 75g (3oz) cooked diced chicken breast, 1 cup plum tomatoes, half a grated carrot. Glass of Sassy Water.
Snack 100g (3½oz) reduced-fat hummus sprinkled with 2tbsp pine nuts and sliced red pepper.
Dinner 115g (4oz) grilled salmon served with 1½ cups frozen green beans, steamed or microwaved, and dressed with 2tbsp chopped almonds and seasoned with pepper. Glass of Sassy Water.
Day 6
Breakfast Blend 25g (1oz) diced mango, 25g (1oz) mashed avocado, 125ml (4fl oz) mango juice, 60g (2½oz) fat-free vanilla yoghurt, 1tbsp fresh lime juice, 1tbsp sugar and 6 ice cubes.
Lunch 115g (4oz) cooked wholewheat fusilli pasta served with 100g (3½oz) prawns, 60g (2½oz) halved cherry tomatoes, 4tbsp fresh basil, 1tsp Italian herb seasoning, 25g (1oz) pine nuts. 115g (4oz) grapes. Glass of Sassy Water.
Snack Blend 150ml (5fl oz) skimmed or soy milk, 1 fat-free 200g (7oz) vanilla yoghurt, pinch of mixed spice, 1 peeled, cored and chopped medium apple, 2tbsp peanut butter and a handful of ice.
Dinner 100g (3½oz) cooked diced chicken breast, served with a sauce made from 2tbsp reduced-fat sour cream and 4tsp honey mustard. Serve on a bed of baby salad leaves and sprinkle with 10g (½oz) chopped pecan nuts. 2 Ryvita crispbreads. Glass of Sassy Water.
Day 7
Breakfast 1 wholewheat English toasted muffin, 1 poached egg, 1
sliced tomato and ½ sliced avocado.
Lunch 2 cups organic mixed baby greens tossed with 2tbsp Italian herb seasoning, topped with ½ sliced plum tomato, 75g (3oz) chopped uncured ham, 2tbsp crumbled Gorgonzola cheese and 2tbsp pumpkin seeds. Glass of Sassy Water.
Snack 1 packet of plain instant oatmeal heated with 125ml (4fl oz) skimmed milk, topped with 1½ cups blueberries and 2tbsp almonds.
Dinner 125g (4½oz) baby salad leaves, 100g (3½oz) refried beans, 3tbsp sweetcorn, ¼ sliced red onion, 1tbsp salsa and ½ sliced avocado. Glass of Sassy Water.
Have a amazing day chow !!!!
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