Slendier Body Transformation Eating Plan

Transcription

1 Slendier Body Transformation Eating Plan See below for a full month of meal plans to help you lose weight First, let s talk about weight loss Getting Started Congratulations on beginning the journey to a better you. We all know that eating a balanced, nutritious diet and being physically active is the best way to stay healthy and reduce your risk of disease. However maintaining a stable weight is sometimes difficult with temptations lurking in every corner. Weight loss is a simple concept (energy you consume needs to be less than energy expended) however it is often not so simple to achieve. That s why Slendier is here, to guide you through a 4 week healthy eating and exercise program and to get you motivated to be the best you. We are here to provide education, support and to instil healthy changes not just for the short term but to be used as a part of your everyday lifestyle. The Food Group Ensuring you consume adequate amounts of foods from the core food groups in an essential part of a healthy balance diet. We have put together some simple introductions to the common food groups. 1. Grain foods, mostly wholegrain Foods in this group come from grains like wheat, oats, rice, rye, barley, millet and corn. The grains can be eaten whole, ground into flour to make a variety of cereal foods like bread, pasta and noodles or made into ready to eat breakfast cereals. Wholemeal or

2 wholegrain varieties provide more fibre than the white counterparts. Practical suggestions: Eat wholegrain bread or high fibre cereal for breakfast Include some wholegrains in your salads Add barely to soups 2. Vegetables and legumes/beans Vegetables come in all different colours, shapes and sizes from plants, including the leaves, roots, tuber, flowers, stems, seeds and shoots. Vegetables, legumes and beans offer a spectrum of vitamins and minerals plus stacks of fibre. Practical suggestions: Ensuring your evening plate is full of colour from the vegetable group Trying a savoury breakfast with sautéed veggies Adding legumes to casseroles and stews 3. Fruit Fruit forms from the flower and contains the seeds of a plant. They are sweet parcels from nature full of vitamins, minerals and antioxidants. Practical suggestions: Poach pears for your morning breakfast over porridge Have an orange for a post lunch snack Fresh berries with yoghurt make for a healthy dessert 4. Milk, yoghurt, cheese and/or alternatives Now days there are a number of milk products on the market. Even non-dairy alternatives are on the rise. The main important nutrients that we get from these foods are calcium, protein, riboflavin and B12. Mainly choosing reduced fat varieties is important. Practical suggestions: Adding soft cheese like ricotta to toast with banana Using yoghurt and mint as a dipping sauce with meats Making tea or coffee on milk 5. Lean meat and poultry, fish, eggs, nuts, seeds and legumes This group of food is extremely varied however most of the inclusions offer protein, iron, niacin and Vitamin B12. Red meats are they best source of iron and it is recommended to eat atleast 3-4 times per week.

3 Practical suggestions: Choosing lean cuts of meat or trim the fat and skin off before cooking If you are vegetarian chose foods such as legume, nuts and seeds or meat alternatives such as tofu (fortified with iron) Remember canned fish still counts 6. Fats and Oils Fat is an essential food for our bodies. We just need to be careful when choosing the type of fat in our diet. Mainly avoiding saturated fat such as meat fat and full fat dairy and including healthy oils such as extra virgin olive oil fresh and in cooking. Essential fatty acids such as omega-3 from fatty fish such as salmon and omega-6 in nuts and seeds is important to occasionally incorporate into your diet. Discretionary choices Some foods do not fit into the core food groups. They are not necessarily essential to provide the nutrients that the body needs. Some examples of foods in this group include: Sweet biscuits Cake Chocolate bars Alcohol Soft drink Pastries Last but not least, remember to choose water as your preferred drink! How much do I need to eat to lose weight? Weight loss is different for everyone and each person has their own unique set of food preferences and needs. However, generally speaking for sustained weight loss to occur you need an energy reduction of your normal dietary intake of around 2MJ (2,000kJ) per day. This will provide a realistic weight loss of ½ a kilogram per week. The meal planner in this kit provides approximately 6,700kJ (1,500 calories) per day. This is based on the average Australian energy intake of 8,700kJ/day.

4 Getting physical- the importance of moving Physical activity or exercise can improve your health and significantly reduce the risk of developing several chronic diseases. However one of the most important things about physical activity is that it can improve your quality of life and contribute to a healthier state of mind. The suggested amount per day is around 30 mins to enjoy the health benefits. Always consult your health care professional before engaging in a new exercise regime. They can advise you on the right type and intensity of physical activity for you. Smart Shopping Once you are out on your own here are some tips to get through the weekly shop: Never shop when you are hungry. Have a banana or high fibre snack before you hit the shops Write a list and stick to it (don t deviate just because your favourite chocolate bar is on special) Try to keep to the outer isles where the fresh foods are Try using baskets instead of the trolley for small shops, nothing wrong with a bit of resistance exercise D lite Foods and Slendier do not accept any responsibility for individual results. Anyone in doubt about personal health or wellbeing should visit a medical professional for advice to determine if this plan would be appropriate for them.

5 Day 1 Breakfast Bircher Meusli Morning Tea Vita Weat, 9 Grain, regular 2 vita weats Egg, Whole egg, without omega 3, boiled 1 Large Chives 1 tsp Lunch Turkey Ceasar Wrap Afternoon Tea Nut & Seed Mix Prune, dried 2 prunes Dinner Cottage Chilli Hot Pot Supper Banana, fresh 1 small Yoghurt, natural, fat free 170 ml

6 Day 2 Breakfast Special K 40g 80g Milk, cow, ready to drink, skim milk Seeds, sunflower, raw Strawberry, fresh 200 ml 1.5 tsp (Hulled) 2 large strawberry Morning Tea Apricot, dried 2 halves Prune, dried 2 prunes Lunch Steak Sandwich Afternoon Tea Whole egg without omega 3, boiled Tomato, raw Spinach, raw 1 Large 4 cherry tomatoes 0.5 cup (chopped) Dinner Creamy Pumpkin Pasta with Crispy Bread Crumbs Supper Nut & Seed Mix Yoghurt, natural, fat free 170 ml

7 Day 3 Breakfast Greek Omelette Morning Tea Yoghurt, natural, reduced fat 170 ml Lunch Corn and Zucchini Fritters Afternoon Tea Orange, flesh 1 large (>8cm dia) Dinner Salmon Mornay Supper Raspberry Smoothie

8 Day 4 Breakfast Bread, wholegrain, commercial, fresh Scrambled Eggs Herbs, basil, fresh 2 slice 0.25 cup Morning Tea Mandarin, raw 2 large (>6cm dia) Lunch Chicken Tortilla Afternoon Tea Cheese, cottage, low fat 40g Banana, fresh 1 small Dinner Spaghetti with Spinach & Ricotta Dumplings Supper Kiwifruit, skin not eaten 1 kiwifruit Yoghurt, natural, fat free 170g

9 Day 5 Breakfast Baked Beans and Cheese Melt Morning Tea Green Smoothie Lunch Salmon Nicoise Salad Afternoon Tea Fig, raw, unpeeled 2 Medium Yoghurt, natural, fat free 170g Dinner Chicken Curry Pies with Sweet Potato Supper Crunchy Baked Chickpeas

10 Day 6 Breakfast Poached Eggs and Salmon Morning Tea Kiwifruit, skin not eaten 1 kiwifruit Yoghurt, natural, fat free 170g Lunch Salmon Burger with Wombok & Apple Slaw Afternoon Tea Vita Weat, 9 Grain, regular 2 vita weats Black Swan Skinny Hommus Dip 20g Dinner Tofu, Pumpkin and Chickpea Salad Supper Yoghurt, natural, fat free 170g Nectarine, fresh, skin eaten ( cm dia)

11 Day 7 Breakfast Vege & Ricotta Toast Morning Tea Apple, fresh, red, skin eaten (6-8cm dia) Lunch Slendier Sushi Afternoon Tea Cheese, cottage, low fat 40g Capsicum, red, raw 0.25 Capsicum Spinach, raw 0.5 cup (chopped) Snowpea, peapod, raw 5 pods Dinner Beef Satay Skewers Supper Yoghurt, natural, fat free Mandarin, raw 170g (5-6cm dia)

12 Day 8 Breakfast Avocado Baked Eggs Cheese, cottage, low fat 40g Morning Tea Banana, fresh 1 small Nut & Seed Mix Lunch Thai Noodle Salad Afternoon Tea Crunchy Baked Chickpeas Dinner Mongolian Lamb Supper Grapes, fresh, purple 0.5 cup Yoghurt, natural, fat free 170g

13 Day 9 Breakfast Special K 40g 80g Milk, cow, ready to drink, skim milk Strawberry, fresh Seeds, sunflower, raw 200 ml 2 large strawberry 1.5 tsp (Hulled) Morning Tea Nut & Seed Mix Lunch Portuguese Chicken Wrap Afternoon Tea Yoghurt, natural, fat free 170g Fig, raw, unpeeled 2 Medium Dinner Beef Osso Buco Supper Nut & Seed Mix Crunchy Baked Chickpeas

14 Day 10 Breakfast Poached Pear Porridge Morning Tea Vita Weat, 9 Grain, regular 2 vita weats Black Swan Skinny Hommus Dip 20g Lunch Egg and Rice Parcels Afternoon Tea Nut & Seed Mix Dinner Fish Cakes with Smashed Roasted Herbed Sweet Potato Supper Orange, whole (6-8cm dia)

15 Day 11 Breakfast Mango and Coconut Smoothie Morning Tea Vita Weat, 9 Grain, regular Salmon, canned, red, drained Avocado, raw Spinach, raw 2 vita weats 70g 0.25 avocado 0.5 cup (chopped) Lunch Stuffed Capsicums Afternoon Tea Crunchy Baked Chickpeas Dinner Portuguese Beef espetada with Olive and Coriander Dressing Supper Nectarine, fresh, skin eaten Yoghurt, natural, fat free ( cm dia) 170g

16 Day 12 Breakfast Gluten Free Muesli with Berry Compote Morning Tea Nut & Seed Mix Lunch Tofu, Pumpkin and Chickpea Salad Afternoon Tea Nut & Seed Mix Dinner Beef Stir Fry with Noodles Supper Raspberry Smoothie

17 Day 13 Breakfast Special K 40g 80g Milk, cow, ready to drink, skim milk Seeds, sunflower, raw Strawberry, fresh 200 ml 1.5 tsp (Hulled) 2 large strawberry Morning Tea Salmon, canned, pink, drained 70g Cheese, cottage, low fat Spinach, raw Carrot, regular, raw Capsicum, red, raw 40g 0.5 cup (chopped) 1 small (14cm long) 0.25 Capsicum Lunch Steak Sandwich Afternoon Tea Nut & Seed Mix Dinner Matzo Ball Soup Supper Banana Smoothie

18 Day 14 Breakfast Pancakes with Berry Compote Morning Tea Crunchy Baked Chickpeas Lunch Steamed Chicken with Salsa Verde & Bean Salad Afternoon Tea Banana, fresh Yoghurt, natural, fat free 170g Dinner Mongolian Lamb Supper Toasted bread with fruit 1 slice Cheese, cottage, low fat 1 tb

19 Day 15 Breakfast Special K 40g 80g Milk, cow, ready to drink, skim milk Seeds, sunflower, raw Strawberry, fresh 200 ml 1.5 tsp (Hulled) 2 large strawberry Morning Tea Cheese, cottage, low fat 40g Tomato, raw Vita Weat, 9 Grain, regular (6-8cm dia) 2 vita weats Lunch Lamb Tabouli & Hommus Wrap Afternoon Tea Crunchy Baked Chickpeas Dinner Vegetable Lasagne Supper Grapes, fresh, purple 0.5 cup Yoghurt, natural, fat free 170 ml

20 Day 16 Breakfast Baked Beans and Cheese Melt Morning Tea Fig, raw, unpeeled 2 Medium Yoghurt, natural, fat free 170 ml Lunch Beef, Eggplant and Lentil Salad Afternoon Tea Vita Weat, 9 Grain, regular 2 vita weats Black Swan Skinny Hommus Dip 20g Dinner Pan Seared Prawns Supper English Muffin, plain, toasted, packaged Banana, fresh 1 halves 1 small

21 Day 17 Breakfast Special K 40g 80g Milk, cow, ready to drink, skim milk Seeds, sunflower, raw Strawberry, fresh 200 ml 1.5 tsp (Hulled) 2 large strawberry Morning Tea Vita Weat, 9 Grain, regular 2 vita weats Cheese, cottage, low fat Tomato, raw 40g slice (1cm thick) Lunch Turkey and Cous Cous Sald Afternoon Tea Nut & Seed Mix Dinner Cottage Chilli Hot Pot Supper Banana, fresh 1 small Yoghurt, natural, fat free 170g

22 Day 18 Breakfast Fruit Toast Juice, orange, from fresh fruit 125 ml Morning Tea Black Swan Skinny Tzatziki Dip Cheese, swiss, block Celery, raw Cucumber, fresh Spinach, raw 20g stalk (20cm long) 0.25 whole (unpeeled) 0.5 cup Lunch Steak Sandwich Afternoon Tea Crunchy Baked Chickpeas Dinner Beef Stir Fry with Noodles Supper Banana Smoothie

23 Day 19 Breakfast Greek Omelette Morning Tea Nut & Seed Mix Nectarine, fresh, skin eaten ( cm dia) Lunch Corn and Zucchini Fritters Afternoon Tea Tomato, raw Cheese, cottage, low fat Vita Weat, 9 Grain, regular (6-8cm dia) 40g 2 vita weats Dinner Salmon Mornay Supper Banana, fresh 1 small Yoghurt, natural, fat free 170 ml

24 Day 20 Breakfast Scrambled Eggs Rocket Tomato, raw Herbs, basil, fresh Bread, wholemeal, commercial, with grains, fresh 0.25 cup slice (1cm thick) 0.5 cup 1 slice Morning Tea Orange, whole (6-8cm dia) Lunch Chicken Tortilla Afternoon Tea Crunchy Baked Chickpeas Dinner Spaghetti with Spinach & Ricotta Dumplings Supper Raspberry Smoothie

25 Day 21 Breakfast Breakfast Fritters Juice, orange, from fresh fruit 125 ml Morning Tea Muesli, bircher, commercial 75g Yoghurt, natural, fat free 170 ml Lunch Salmon Nicoise Salad Afternoon Tea Cheese, cottage, low fat 40g Spinach, raw Carrot, regular, raw Capsicum, red, raw 0.5 cup (chopped) 1 small (14cm long) 0.25 Capsicum Dinner Chicken Curry Pies with Sweet Potato Supper Green Smoothie

26 Day 22 Breakfast Special K 40g 80g Milk, cow, ready to drink, skim milk Seeds, sunflower, raw Strawberry, fresh 200 ml 1.5 tsp (Hulled) 2 large strawberry Morning Tea Nut & Seed Mix Lunch Slendier Sushi Afternoon Tea Vita Weat, 9 Grain, regular 2 vita weats Tomato, raw (6-8cm dia) Dinner Beef Satay Skewers Supper Banana, fresh

27 Day 23 Breakfast Vege & Ricotta Toast Morning Tea Crunchy Baked Chickpeas Lunch Portuguese Chicken Wrap Afternoon Tea Pineapple, fresh 2 thick slice (9cm dia, >2.4cm thick) Dinner Beef Osso Buco Supper Blueberry, uncooked, frozen 50g Yoghurt, natural, fat free 170 ml

28 Day 24 Breakfast Special K 40g 80g Milk, cow, ready to drink, skim milk Seeds, sunflower, raw Strawberry, fresh 200 ml 1.5 tsp (Hulled) 2 large strawberry Morning Tea Mandarin, raw Yoghurt, natural, fat free (5-6cm dia) 170 ml Lunch Egg and Rice Parcels Afternoon Tea Nut & Seed Mix Dinner Lamb Tabouli & Hommus Wrap Supper Fruit toast, multigrain 1 slice

29 Day 25 Breakfast Poached Pear Porridge Morning Tea Cheese, cottage, low fat 40g Vita Weat, 9 Grain, regular Tomato, raw 2 vita weats (6-8cm dia) Lunch Steamed Chicken with Salsa Verde & Bean Salad Afternoon Tea Crunchy Baked Chickpeas Dinner Mongolian Lamb Supper Banana, fresh 0.5 Large Bread, wholegrain, commercial, fresh 1 slice

30 Day 26 Breakfast Special K 40g 80g Milk, cow, ready to drink, skim milk Seeds, sunflower, raw Strawberry, fresh 200 ml 1.5 tsp (Hulled) 2 large strawberry Morning Tea Black Swan Skinny Tzatziki Dip Cheese, cottage, low fat Celery, raw Spinach, raw Beans, green, raw 40g stalk (20cm long) 0.5 cup (chopped) 5 beans Lunch Lamb Tabouli & Hommus Wrap Afternoon Tea Yoghurt, natural, fat free 170 ml Mandarin, raw (5-6cm dia) Dinner Matzo Ball Soup Supper Nut & Seed Mix

31 Day 27 Breakfast Green Smoothie Bread, wholegrain, commercial, fresh Tomato, raw Cheese, cottage, low fat 2 slice slice (1cm thick) 40g Morning Tea Salmon, canned, pink, drained 70g Cheese, cottage, low fat Spinach, raw Carrot, regular, raw 40g 0.5 cup (chopped) 1 small (14cm long) Lunch Zucchini Slice Afternoon Tea Prune, dried 2 prunes Nut & Seed Mix Dinner Mushroom Bolognese Supper Fig, raw, unpeeled 2 Medium Yoghurt, natural, fat free 170g

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33 Day 28 Breakfast Gluten Free Muesli with Berry Compote Morning Tea Vita Weat, 9 Grain, regular Cheese, cottage, low fat Tomato, raw 2 vita weats 40g (6-8cm dia) Lunch Salmon Burger with Wombok & Apple Slaw Afternoon Tea Nut & Seed Mix Dinner Portuguese Beef espetada with Olive and Coriander Dressing Supper Banana, fresh 1 small