the woman's day diet

Woman's Day diet: Day 22

Monday, January 24, 2011
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Eating Plan day 22

The rules:

  • On top of the meal plan, you can treat yourself to two snacks from our list (see below) every day;
  • For more weight loss choose lower kj snacks;
  • Two or three cups of instant tea and coffee with a dash of skim milk also permitted on top of this;
  • All beakfasts on the four week diet are interchangeable with other breakfasts, lunches with lunches and dinners with dinners;
  • Have four alcohol free days a week.

    Top tip: Please note foods in bold are free kj and you can eat as much as you like.

    Breakfast

    1 teaspoon protein powder with 200mls low fat milk, 1 teaspoon LSA (linseed, soy and almond mix) and ¾ cup mixed berries with a few drops of vanilla essence.

    Lunch

    Small tin salmon with large green salad, ¼ avocado and 1 small wholegrain roll. 10 walnuts or almonds.

    Dinner

    150g grilled fish fillet with 1 cup (150g) baked sweet potato with tomato and cucumber salad topped with 20g marinated feta.

    Snacks

    Each day choose from any two of the following:

    • 1 apple + 1 Baby Bel cheese (700kJ);
    • 10 wholegrain rice crackers + ¼ cup low fat dip (600kj);
    • Vegetable sticks + ¼ cup low fat hommus (600kJ);
    • 4 Vita Weats + 2 slices reduced fat cheese (600kJ);
    • 1 piece of fruit (400kJ);
    • 100g low fat yoghurt (400kJ);
    • Small skim Latte (400kJ);
    • 2 corn thins + 1 tablespoon no added sugar peanut butter (400kJ);
    • One row dark chocolate (420kJ);
    • 1 Chocolate Paddle Pop (450kJ);
    • Mango Weis Bar (400kJ);
    • 1 slice raisin toast (400kJ);
    • Small glass wine (150mls) (400kJ);
    • 2 Redskin Chews (170kj);
    • One Chuppa Chup (220kj);
    • 5 pieces of chewing gum (125kg).



    Polite portions How to quickly determine portion sizes for your meals...
    • 1 serve of rice or pasta = a fist
    • 1 piece of meat, fish or chicken = the size and width of a deck of cards
    • 1 serve of cheese = one slice, or 4 small cubes that could fit in a matchbox
    • 1 serve of butter = your fingertip

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