The Lunch Box Diet: Eat all day, lose weight, feel great. Lose up to a stone in 4 weeks.

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

lunch box diet™ community

Sign up today and you can:

Acknowledgements

Copyright

About the Publisher

Отрывок из книги

EAT ALL DAY, LOSE WEIGHT, FEEL GREAT

Title Page

.....

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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