11:51 11 July 2006
This seven-day plan will not only boost your anti-ageing antioxidants but will gently allow you to shed the pounds so you lose weight without looking gaunt and lined.
In addition to the day's food, you can have a glass of fruit juice of your choice each day plus two extra servings of fruit to help you going between meals.
Breakfast: Strawberry smoothie. Blend 100g of strawberries, with a small banana, a small plain yoghurt, 150ml skimmed milk or soya milk.
Lunch: Serve 100g grilled salmon flakes with a big tomato and cucumber salad and two slices of multigrain bread.
Dinner: Chicken stir-fry of 100g lean slices of chicken breast with 200g mixed stir-fry vegetables including spring onions, garlic, ginger, carrots and bean shoots. Use on tablespoon of olive oil to stir-fry and a tablespoon of light soy sauce for seasoning.
Snacks: Brazil nuts (six nuts).
Breakfast: 45g sugar-free muesli with soya milk or skimmed milk topped with a grated apple.
Lunch: Reduced fat humus (100g) with a wholegrain pitta and sticks of peppers and cucumber.
Dinner: Lean grilled steak (100g) with a sweet baked potato and mixed salad.
Snacks: Ready to eat dried apricots (40g).
Breakfast: Bran flakes (40g) with soya milk or skimmed milk topped with fresh raspberries.
Lunch: Flaked smoked mackerel (75g) mixed with chunks of fresh mango, cherry tomatoes and low fat French dressing served with two slices of toasted multigrain bread.
Dinner: Spaghetti (70g uncooked weight) served with a shellfish. eg prawns and tomato sauce.
Breakfast: Poached egg with grilled tomatoes on two slices of multigrain toast.
Lunch: Lentil soup with a warm pitta bread followed by a fresh fruit salad.
Dinner: Two grilled sardines served with ratatouille and 100g of boiled new potatoes mixed with finely chopped spring onions and a teaspoon of olive oil and seasoning.
Snack: Half an orange melon.
Breakfast: Grilled banana with a blob of fromage frais.
Lunch: Pasta (70g uncooked weight), prawn, red pepper and sweetcorn salad.
Dinner: Baked sweet potato with chilli con carne and a mixed green salad.
Snack: Mixed nuts and raisins (30g).
Breakfast: Porridge (50g uncooked weight) made with soya or skimmed milk and topped with blueberries.
Lunch: Carrot and coriander soup with two slices of rye bread followed by a dried fruit compote.
Dinner: Omelette (two omega-3 enriched eggs) with peppers and flat leaf parsley served with a hot chunk of multigrain bread and a spring onion and tomato salad.
Breakfast: Orange and grapefruit salad topped with fromage frais and a tablespoon of mixed seeds.
Lunch: Crab (100g canned) with lemon and chopped parsley. Serve with a multigrain roll.
Dinner: Aubergine bake. Slice an aubergine into six slices, lightly brush with olive oil and char-grill. Put a layer of ready-made tomato pasta sauce in an oven dish. Lay on two aubergine slices and sprinkle with 20g of ricotta cheese. Cover again with tomato sauce, two aubergine slices and cheese. Repeat. Cover with foil and bake (180 degrees/gas mark 4 for 30 minutes). Brown for 10 minutes without the foil. Serve with a mixed salad.
Snack: Grapes (100g).
Source: The Sun
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