The Lunch Box Diet: Eat all day, lose weight, feel great. Lose up to a stone in 4 weeks.
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Simon Lovell. The Lunch Box Diet: Eat all day, lose weight, feel great. Lose up to a stone in 4 weeks.
the lunch box diet™ Simon Lovell
Table of Contents
The Secret’s in the Box
Chapter 1 Why the Lunch Box Diet?
My Story
The Birth of the Diet
What Lies Ahead?
Unexpected Benefits
Chapter 2 Weight Loss: the Easy Way
Mind and Body. Reducing Stress
Free Yourself from Stress. Reducing Stress
Burn, Baby, Burn. Reducing Stress
Setting a Budget
Why Diets Fail
The Bear Necessities
Beyond the Mirror. Overcoming Emotional Eating
Kids and Emotional Eating
Chapter 3 The Lunch Box Diet
The Box
The Method. Preparing Quick Boxes
What Do You Put in the Box?
Group A: Vegetables
Vegetable Tastebud Builder
Group B: Protein
Money Saving
Group C: Dressing
Group D: Active Carbs
The Lunch Box Diet Tremor
Chapter 4 Your Rainbow of Great Flavours
Group A: Vegetables
Raw vs Cooked
Red. Beetroots. Folic Acid
Peppers. Indole
Radishes
Rhubarb
Tomatoes
Watermelon
Orange & Yellow. Carrots
Pumpkin
Squash
Sweetcorn. Frozen Sweetcorn
Sweet Potatoes
Green. Artichokes
Asparagus
Avocados
Broccoli
Brussels Sprouts
Celery
Cucumber
Green Beans
Greens
Mangetout
Peas
Sugarsnap Peas
White
Cauliflower
Leeks
Mushrooms
Parsnips
Shallots and Onions. Onion Dressing
Indigo/Violet. Aubergines
Cabbage
Turnips
Why Fresh Is Best
Group B: Protein
Animal Protein
Cooking and Preparation
Beef. Raising the Salmon
Lamb
Fish
Mercury and Fish
Shellfish
Pork
Chicken
Choosing chicken
Turkey
Eggs
Plant Proteins
Tofu
Organic
Pig Brother
Legumes. Flaxseed
Seeds
Nuts
Group C: Dressing
Oils and Vinegar. Basic Vinaigrette
Raspberry Vinaigrette
Tomato-based Sauces
Hot Sauces. Loving it HOT!
Chutneys
Fruits and Fruit Juices
Herbs and Garlic
Cheese
Marinades
Shop-bought Dressings
Chapter 5 The Good, the Bad and the Ugly
The Good Guys
Good Carbs
Wholegrains
Fruits
Bad Carbs. Bad Carbs
Ugly Carbs
The Ugly!
Chapter 6 What’s for Dinner, Honey?
Your Breakfast. Eggs
Cereal
Smoothies. Smoothies
Smoothie ideas
Berry Booster
Strawberry Blast
Hot Chilli Burst
Your Dinner
Reinventing the Family Meal. Adjusting the Family Dinner
Your Kids
Portions and Grazing
No Dinner Date? Pizza
Cooking for Yourself
Poor Planning Promotes Poor Performance. Beef Wrap
Are You Going to Cheat on Me?
How Much Can I Cheat?
How to Avoid Cheating
Chapter 7 Thirsty?
Water. Water
Flavoured Waters
Caffeine-containing Drinks
Teas
Fruit Juice
Sports Drinks
Milk
Friday Night and it’s Time for Fun! Alcohol Energy Content
Wine
Beer. Avoiding the Other Pitfalls at the Pub
Spirits
Liqueurs
Chapter 8 Beyond Weight Loss
Energy
Hair, Skin and Nails
Heart Health
Fats and Cholesterol
Bone Health. Calcium Sources
Hormonal Balance
Cancer Prevention
Your Exercise. Finding Time for Working Out
Affordable Equipment for Home
Cardio. How to Stick with Your Programme
Interval Training
Machines at the Gym
Swimming
Walking/Jogging/Running. Calorie Burn
Strength Training
Yoga. Increasing Calorie Burn via Everyday Routines
Pilates
Martial Arts
Exercise and Your Kids
Chapter 9 Your 28-Day Plan
Week 1
Week 2
Week 3
Week 4
Chapter 10 Simon’s Lunch Box Diet Recipes
Active Carbs
Portion Sizes
Fish Slender Sunshine
Fish Slippery Sardine
Fish Better Belly Bass
Fish Mighty Sword
Trendy Tuna
Fish Lip-Smackin’ Mack
Fish Sweet and Sour Fish
Fish Sexy Salmon
Fish Steamy Sea
Fish Sassy Shrimp
Crab Attack
Fish Sweet Prawn
Fish Spicy Mod Cod
Beef Hot Elegant Beef
Beef Beef Bonanza
Lamb Little Lamb
Bashful Pork
Pork Lean Bellied Pork
Ham Market Ham
Poultry Razzle Dazzle
Poultry Trim Turkey
Poultry Chicken Tango
Eggs Eggstrordinaire
Egg Spicy Scrambler
Plant Proteins Legume I Presume?
Plant Proteins Fruity Tofuti
Plant Proteins Beany Berry
Simon’s Lunch Box Diet Marinades
Peppered Pork
Teriyaki Chicken Marinade
Best Fish Marinade
Simon’s Lunch Box Diet Dressings. Mango Chutney
Fresh Salsa
Tzatziki
Red Pepper Sauce
Fresh Pesto
Signing off
Vitamins
Minerals
Index
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Acknowledgements
Copyright
About the Publisher
Отрывок из книги
EAT ALL DAY, LOSE WEIGHT, FEEL GREAT
Title Page
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You may not be able to fix everything overnight but a journey begins with a single step. You have taken that step by purchasing this book and trusting me. I won’t let you down! I’ll be with you on that journey.
I really want what’s best for you and your kiddos. I hope these little tips will get you thinking about what you can do.
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