Читать книгу The Complete 2-Day Fasting Diet: Delicious; Easy To Make; 140 New Low-Calorie Recipes From The Bestselling Author Of The 5:2 Bikini Diet - Jacqueline Whitehart, Jacqueline Whitehart - Страница 24
Sample 7-day meal planner: Spring
ОглавлениеHere is a sample weekly planner, showing both diet days and normal days. Diet days are Monday and Thursday. The season is Spring.
| Breakfast | Lunch | Dinner | Other | Cals | |
| Mon Diet day | 1 slice Fruity bran loaf 156 cals | Spicy sweet potato soup 125 cals | Cajun fried chicken and small salad 253 cals | 1 med (100g/3½oz) banana (MEN only) 95 cals | 498 (593 men) |
| Tues Normal day | Scrambled eggs on toast | Spicy sweet potato soup with a hunk of baguette | Spring chicken stew with mashed potato (freeze half) | 1 slice Fruity bran loaf, yogurt, fresh fruit | |
| Wed Normal day | 2 slices Fruity bran loaf with butter and jam | Smoked fish chowder with bread (freeze 3 portions) | Grilled lamb in fresh parsley and mint sauce with new potatoes and green veg | Fresh fruit, few squares dark chocolate | |
| Thurs Diet day | 1 Ryvita (35) with 1 Babybel Light (53), sliced 98 cals | Garlicky King prawns 134 cals | Grilled lamb in fresh parsley and mint sauce (241) and 50g (1¾oz) baby spinach (12) 253 cals | 40g (scant ¼ cup) couscous with lamb (MEN only) 91 cals | 485 (576 men) |
| Fri Normal day | Power up breakfast | Garlic prawn wrap with salad | Vietnamese yellow curry with basmati rice | Sweet ‘treat’ | |
| Sat Normal day | Sausage, egg and mushrooms on toast | Cheat’s Caesar salad | Spring chicken stew with baked potato | 2 glasses wine | |
| Sun Normal day | Sausage sandwich | Smoked fish chowder with bread | Vietnamese yellow curry with rice and naan bread | Yogurt, few squares dark chocolate |
All of the recipes can be found in the Spring chapter of this cookbook (see here). Take a look at the Plate fillers section for more ideas of good carbohydrates to include in your normal days. Notice how I have made sure no food is wasted. I have made two person recipes and eaten the second portion for lunch or dinner, either the next day or on subsequent days. I have also made a batch of soup and frozen portions for later in the week.
