21-Day Weight-Loss Plan (week1)
The Low-GL Diet is all about freshness, variety, flavour and enjoyment. No foods are banned (although the quantities are limited) and there is scope for infinite variety. Adjusting to your new way of eating couldn’t be easier as the first three weeks of the diet are planned out for you day by day. The idea is to give you time to get used to the quantity and balance of foods on the diet. Once you’re familiar with the portion sizes and with the basic rules, you can adapt the recipes, create your own, or swap meals from one day to another.
WEEK 1 - GETTING STARTED
Days 1-7 are all about enthusiasm and getting started. Encourage yourself to achieve early successes by keeping strictly to the daily menus. There will be a few ingredients such as quinoa, miso soup and tahini that you may not be used to using every day — but enjoy the experimentation, and give yourself time to get used to new cooking methods and flavours.
DAY 1
Breakfast Porridge
Lunch Chicken, sun-blush tomato and pine nut salad
Dinner King prawn pilaff with steamed vegetables
Snacks Small pot, about 150g (51/2oz) live natural yogurt with berries/2 rough oatcakes with nut butter
DAY 2
Breakfast Fruit salad with yogurt and seeds
Lunch Smoked salmon and cream cheese on rye bread
Dinner Sausage and pepper casserole with boiled baby new potatoes
Snacks Spring onion and radish crudités with 150g (51/2oz) hummus/1 boiled egg with 2 rough oatcakes
DAY 3
Breakfast One-minute muesli
Lunch Hummus and roasted pepper wrap
Dinner Chicken and vegetable steam-fry with brown basmati rice
Snacks Fruit and yogurt smoothie/miso soup and an apple
DAY 4
Breakfast Omelette in pitta bread
Lunch Smoked trout sandwich with tapenade and watercress
Dinner Rice and vegetables with a tahini sauce
Snacks 120g (41/4oz) cottage cheese and 2 plums or crudites/ 2 rough oatcakes with nut butter
DAY 5
Lunch Ham, artichoke heart and tomato open sandwich
Dinner Fajitas
Snacks Peach plus 2 tsp sunflower seeds/baby corn and radish crudites with guacamole
DAY 6
Breakfast Toast and nut butter
Lunch Smoked salmon with cottage cheese salad
Dinner Cashew and sesame quinoa
Snacks 2 rough oatcakes with hummus and cucumber slices/handful of olives plus a piece of fruit
DAY 7
Breakfast Scrambled eggs with 1 slice rye toast
Lunch Chicken with aubergine and peppers (see Main Meals)
Dinner Puttanesca pasta with tuna
Snacks Pear plus 2 tsp pumpkin seeds/miso soup plus a handful of olives
Drinks per day Unlimited water, herbal teas and coffee alternatives, plus 1 glass of diluted juice
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21-Day Weight-Loss Plan (week1)
- SECRETS OF HOLFORD LOW-GL DIET Rule No 1
- Getting Started and Stay on Track
- Natural Energy, Food Dieting Action, Adapting the Recipe Plans for Vegetarians
- Body Fat and your ideal Weight
- How successful are Dieters?
- How successful are Dieters? Continue….
- It's not what you cook, how you cook
- Low-GL Weight-Loss Rules and Wonderfoods
- Diet Don'ts
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