The power of. Kick start your weight loss with our 10 day plan STARTER PLANDAY A GUIDE ON DRINKS

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1 The power of Kick start your weight loss with our day plan Follow the calorie daily plan Emma, Nutracheck Nutritionist has put together to kick start your weight loss after summer. The plan is nutritionally balanced ensuring you get all the nutrients necessary for a healthy diet. It's controlled for fat, sat fat, carbs, sugar, protein and salt to ensure nutrients fall within healthy guidelines across the day plan. Feel free to mix and match the meals have breakfast, lunch, dinner and snacks. All meals are for one, unless otherwise specified. A GUIDE ON DRINKS Hot Drinks In addition to the meal plan you have 150ml milk allowance which is enough for 4-5 cups of tea or coffee. To keep calories as low as possible choose 1% milk, semi or skimmed. Milk Calorie Comparison (Per 150ml) Kcals Fat Skimmed Milk g 1% fat milk g Semi Skimmed Milk g Whole Milk g Tip! Try fruit or herbal teas they are hydrating and contain no calories or caffeine. Green tea is also believed to have antioxidant benefits. Cold Drinks Drink plenty of fluids at least eight 250ml glasses per day. All liquids except alcohol count towards your fluid intake, including tea, coffee, juice, milk and water. Of course the best choice is water. If you really don t like water, flavour it with noadded-sugar fruit squashes. Calorie-free diet drinks are fine - but as ever, everything in moderation!

2 DAY 1 DINNER 1, g 12.8g 132.5g 43.9g 94.1g 4.68g Kc g 1.7g Cb 45.4g Sg 22.7g 8.9g Sa 0.50g Peanut butter and banana on toast 1 slice of wholemeal toast with a thick spread of reduced fat peanut butter (25g), topped with a medium banana cut into slices. Kc g 2.4g Cb 71.6g Sg.2g 27.5g Sa 2.14g Veggie sausage and mash with peas and onion gravy 2 grilled quorn sausages, with 250g potato boiled and mashed with g low fat spread, 0g steamed peas. Serve with 0ml of reduced salt gravy mixed with 60g dry fried onions. Kc g 3.6g Cb 12.6g Sg 9.6g Spicy tuna lettuce wraps 41.8g Sa 1.33g Mix 150g tuna with 50g fresh salsa, 50g chopped red onion, 50g chopped cucumber and 4 chopped cherry tomatoes. Spoon the mixture in equal parts onto two large lettuce leaves and top with half a sliced medium avocado (70g). Wrap and enjoy! Kc g 5.1g Cb 2.9g Sg 1.4g 15.8g Sa 0.71g 2 light mini Babybel Mini Lights and 25g mixed nuts.

3 DAY 2 SNACK 1, g 17.1g 159.4g 67.1g 69.6g 4.64g Kc g Cereal and fruit 1.6g Cb 39.0g Sg 15.4g.4g Sa 0.60g 40g of wholegrain cereal, with 125ml of semiskimmed milk topped with 1 heaped tbsp of blueberries and 1 heaped tbsp of raspberries. Kc g 4.6g Cb 61.4g Sg 9.5g 16.4g Sa 1.52g Mexican bean burger and salad 1 ready-made bean burger (approx. 240 calories & 11g fat), in a medium wholemeal bun, topped with 30g mashed avocado, 30g fresh tomato salsa, served with a large side salad of lettuce, cucumber and tomato. Kc g 4.6g Cb 22.7g Sg 6.4g 38.6g Sa 2.41g Open chicken, bacon and avocado sandwich 1 medium slice of wholemeal bread, topped with large handful of salad leaves, 4 cherry tomatoes (halved), 50g cucumber (sliced), half a medium avocado (70g - sliced), 60g grilled skinless chicken breast, 2 grilled bacon medallions (cut into strips) and 1 tbsp low fat caesar salad dressing. Kc g 6.4g Cb 36.6g Sg 35.7g 4.1g Sa 0.11g 250g mixed fruit on 3 skewers with 35g of melted milk chocolate.

4 DAY 3 DINNER 1, g.4g 165.1g 53.3g 8.8g 3.77g Kc g Egg and soldiers 3.7g Cb 30.7g Sg 2.1g 19.9g Sa 1.2g 2 soft boiled eggs with 2 medium slices of wholemeal toast, thinly spread with low fat margarine and cut into strips. Kc g 2.0g Cb 30.0g Sg 25.7g 58.0g Sa 1.27g Chicken tikka kebabs with mint yogurt 1. Mix 1 tbsp tikka paste with 0g low fat natural yogurt and use to marinade 200g chicken cubes. 2. Place the chicken onto skewers with 1 chopped medium red pepper and half a medium white onion, chopped. 3. Put under the grill on a medium heat and cook through, turning regularly. 4. Meanwhile mix 0g low fat natural yogurt with 3 sprigs of chopped fresh mint. 5. Serve the chicken skewers with a salad of cucumber, cherry tomatoes, chopped red onion and coriander and drizzle with the mint yogurt. Kc g 2.3g Cb 73.3g Sg 11.1g 22.g5 Sa 0.84g Baked potato with cottage cheese Large potato (370g raw) baked, g low fat spread, 125g reduced fat cottage cheese and a side salad of lettuce, cucumber and cherry tomatoes. Kc g 2.4g Cb 31.2g Sg 144.0g 8.4g Sa 0.46g 3 lightly salted rice cakes with 60g light cream cheese and 9 slices of cucumber. One medium apple.

5 DAY 4 LUNCH 1, g 20.8g 171.5g 53.8g 72.8g 3.87g Kc g 4.5g Cb 37.3g Sg 6.0g Avocado smash on toast 9.8g Sa 1.25g Mash 1 small avocado and mix with 40g chopped red onion, 3 finely chopped cherry tomatoes, a squeeze of lemon juice and salt and pepper. Spread over two slices of wholemeal bread, slightly toasted. Kc 366.5g 6.0g Cb 41.4g Sg 4.7g 27.7g Sa 1.73g Ham and cheese loaded potato skins Get 1 medium potato baked (2g raw weight), cut in half and top each half with 1 slice of lean ham (chopped into chunks) and 20g lighter mature cheddar. Grill for 5- mins until the cheese has melted. Garnish with chopped parsley and serve with a mixed side salad. Kc g 7.6g Cb 60.7g Sg 12.8g 25.3g Sa 0.61g Lamb chop with minted new potatoes 1 small lamb chop (75g raw) 200g new potatoes 0g frozen peas 2 tbsp of mint sauce 1. eheat the oven to 200ºC and bring a pan of water to the boil. 2. Halve the new potatoes and boil for minutes until cooked through. 3. Meanwhile, cook the lamb chop in the oven for 20 minutes until cooked. 4. Boil the peas for 5- minutes in a separate pan. 5. Drain the potatoes and mix with a tbsp of mint sauce. 6. Serve the chop, potatoes and peas with a tbsp of mint sauce. Kc g 2.7g Cb 32.0g Sg 29.9g 9.9g Sa 0.28g 250ml glass of semi-skimmed milk or 150g pot of low fat yogurt. 1 medium banana.

6 DAY 5 BREAKFAST 1, g 16.5g 164.6g 61.9g 67.6g 4.48g Kc g 3.2g Cb 38.5g Sg 35.9g 15.2g Sa 0.36g Banana and blueberry pancakes Heat 1 tsp of olive oil in a pan. Mash a large banana and mix with 2 medium eggs and 80g blueberries. Add large spoonfuls of the mixture to the pan to make small pancake shapes. Cook for 2-3 minutes on a low heat and turn until evenly cooked. Serve with a drizzle of honey. Kc g 11.5g Cb 87.6g Sg 18.4g Vegetable and cheese pizza 31.9g Sa 2.01g 1 thin based vegetable and cheese pizza (approx. 650 kcals) topped with rocket and cherry tomatoes. Kc g 1.8g Cb 37.4g Sg 6.5g 20.4g Sa 2.07g Ham and tomato sandwich thins Fill 2 wholemeal sandwich thins with a handful of salad leaves, 2 slices of tomato, 1 slice of lean ham and g of light mayonnaise. Kc 131 0g 0g Cb 1.0g Sg 1.0g 0.2g Sa 0.04g A 175ml glass of white, rose or red wine.

7 DAY 6 LUNCH 1, g 6.5g 2.6g 78.6g 79.5g 9.64g Kc 364 Grill up 6.9g 1.9g Cb 45.1g Sg 11.8g 31.7g Sa 3.84g 2 grilled bacon medallions, 1 grilled Quorn sausage, 150g baked beans, 40g sliced dry fried mushrooms, 2 tomato halves grilled and 1 medium slice of wholemeal toast with a thin spread of reduced fat spread. Kc g 2.1g Cb 68.2g Sg 29.0g awn noodle stir fry 22.5g Sa 2.42g Heat 2 tsp of sesame oil in a wok and stir-fry 200g of stir-fry veg, 1/2 pouch of sweet chilli stir fry sauce, 150g egg noodles and 0g of cooked and peeled prawns. Heat through and serve with a slice of lime. Kc g 1.4g Cb 79.8g Sg 23.9g 21.2g Sa 3.22g Mixed bean soup with a bread roll 600g pot of fresh soup (approx. 275 calories), with a medium wholemeal bread roll. Kc g 1.2g Cb 26.1g Sg 22.4g 4.9g Sa 0.16g A 125g pot of low fat yogurt and a satsuma.

8 DAY 7 BREAKFAST 1, g 8.0g 191.4g 70.5g 84.3g 6.66g Kc g 2.7g Cb 25.7g Sg 4.3g Smoked salmon and cream cheese bagel 21.5g Sa 2.11g 1/2 bagel toasted, with 60g low fat cream cheese and 50g smoked salmon. Kc g 1.1g Cb 81.8g Sg 21.5g Mixed vegetable rice salad 15.6g Sa 1.89g Mix half a pouch of microwaveable wholegrain rice with half a can of mixed bean salad, 80g sweetcorn, 1 small chopped red onion, half a chopped green pepper and 1 tbsp of chilli sauce. Kc g 3.1g Cb 51.2g Sg 15.8g 42.3g Sa 2.5g Cajun spiced turkey breast with sweet potato wedges 150g skinless turkey breast 2 tsp cajun seasoning 200g sweet potato 2 tsp olive oil 60g lettuce 50g cucumber 4 cherry tomatoes 1 tbsp reduced fat sour cream and chive dip 1. eheat the oven to 200ºC and heat the olive oil in an oven tray. 2. Cut the sweet potato into wedges and par boil for minutes. 3. Add to the hot olive oil, coat well, season with salt and pepper and bake for 30 minutes. 4. Butterfly the turkey breast and season with the cajun spices. Cook in the oven for minutes until cooked through. 5. Serve the turkey and wedges with a large mixed salad and sour cream and chive dip. Kc g 1.2g Cb 32.7g Sg 29.0g 4.9g Sa 0.16g 0g of grapes with a 125g pot of low fat yogurt.

9 DAY 8 DINNER 1, g 9.7g 161.0g 45.0g 96.5g 3.63g Kc g Cereal and fruit 1.5g Cb 43.5g Sg 19.9g.8g Sa 0.61g 40g of wholegrain cereal, with 125ml of semiskimmed milk topped with a 1 heaped tbsp of blueberries and half a grapefruit. Kc g 3.7g Cb 36.9g Sg 9.2g 26.9g Sa 0.92g Egg, asparagus and croûton salad 0g mixed salad leaves, 8 cherry tomatoes, 8 asparagus spears (steamed), 2 eggs soft boiled, 50g homemade croutons (cut a small crusty bread roll into chunks, drizzle with a tsp of olive oil and grill for mins until crispy). Kc g Chicken risotto 3.1g Cb 57.4g Sg 12.0g 130g chicken breast 50g sweetcorn 30g peas Small onion 1/2 red pepper 6 mushrooms 150ml chicken stock Black pepper Frylight 50g Arborio rice g grated parmesan cheese 52.0g Sa 1.63g 1. Slice the chicken and fry in the Frylight. 2. Add the rice, diced onion, pepper and mushrooms - keep stirring. 3. Add chicken stock a little at a time and keep mixing. 4. Throw in peas and sweetcorn. 5. The stock should be reducing down - you may not need to use it all, just keep an eye on it. 6. Serve with the grated parmesan on top. Kc g 1.4g Cb 23.2g Sg 3.9g 6.9g Sa 0.47g 1 medium slice of wholemeal toast with 20g reduced fat peanut butter.

10 DAY 9 BREAKFAST 1, g.9g 134.5g 40.6g 3.1g 4.34g Kc g 4.0g Cb 16.8g Sg 1.3g Scrambled egg and smoked salmon on toast 27.6g Sa 2.2g 1 slice of wholemeal toast thinly spread with reduced fat spread topped with 2 medium eggs (scrambled) and 150g smoked salmon. Kc g 4.7g Cb 28.9g Sg 2.2g Chicken and avocado topped crispbreads 29.2g Sa 1.34g 4 rye crispbreads, topped with 0g mashed avocado, seasoned with salt, pepper and lemon juice and 0g of ready to eat chicken breast pieces. Kc g 2.1g Cb 56.5g Sg 7.0g 44.8g Sa 0.8g Pesto spaghetti with tuna steak 75g wholewheat spaghetti 1 tsp olive oil 80g mushrooms, sliced 1 small onion, diced 140g tuna steak 1 heaped tbsp reduced fat pesto 1. Bring a pan of water to the boil and cook the spaghetti according to pack instructions. 2. Meanwhile, heat the olive oil in a frying pan and fry the mushrooms and onion. 3. Heat a non-stick griddle pan and cook the tuna steak for 1-2 minutes on each side - longer if you like it well done. 4. Once the spaghetti is cooked, add to the frying pan with the veg, pesto and a little water, and heat through. 5. Spoon the spaghetti into a bowl and top with the tuna steak sliced into strips. Kc g 0.1g Cb 32.3g Sg 30.1g 1.6g Sa 0g 1 medium banana and a medium apple.

11 DAY DINNER 1, g 18.6g 118.1g 40.1g 0.6g 8.19g Kc 291 BLT 9.4g 1.8g Cb 34.1g Sg 4.4g 20.0g Sa 2.86g 2 slices of wholemeal bread spread with low fat mayonnaise (20g), with lettuce, 2 slices of tomato and 2 low fat bacon medallions (grilled). Kc g 7.5g Cb 41.3g Sg 14.3g 20.7g Sa 1.55g Tomato and mushroom tortilla pizza 1 wholemeal tortilla wrap 3 tbsp tomato puree 1/2 green pepper, finely sliced 5 mushrooms, thinly sliced 40g grated reduced fat cheddar cheese 1 medium tomato Handful of rocket Kc g 8.3g Cb 24.7g Sg 21.1g 55.4g Sa 3.12g Beef bolognese with courgetti (serves 2) 2 tsp olive oil 1 medium onion, diced 2 sticks of celery, chopped 1 medium carrot, chopped 6 cherry tomatoes, halved 1 garlic clove, crushed 400g lean steak mince (5% fat) 1 tin chopped tomatoes 1 beef stock cube 3 sprigs fresh basil 1 tsp oregano 2 large courgettes 30g parmesan cheese, shaved 1. Heat the oil in a frying pan and add the onion, garlic, celery and carrot. Cook until softened. 2. Add the mince and cook until browned. 3. Add the chopped tomatoes, fresh tomatoes, stock, basil and oregano and bring to the boil. 4. Reduce the heat and simmer for minutes. 5. When the bolognese is almost done, cut the courgette into ribbons or strips using a peeler or spiraliser. Heat through in a pan of boiling water for 3-5 minutes. 6. Serve the courgetti topped with the bolognese sauce and parmesan shavings. 1. Place the tortilla wrap on foil and spread with the tomato puree. 2. Cover with the finely sliced pepper and mushrooms, season with salt and pepper and grill for 3 minutes. 3. Sprinkle with grated cheese and grill until melted. 4. Serve with rocket leaves and chopped tomato salad. Kc 186.2g 1.0g Cb 18.0g Sg 0.3g 4.5g Sa 0.66g 1 pack of lighter crisps with 30g reduced fat houmous