Weight loss 7 days Slimming friendly Meal plan for beginners
Do you need a 7 day meal plan that will enable you to lose weight? You are in the right place. I want to believe that it will be useful to new members.
The Golden Rules for Beginners (Step-by-Step Guide)
These are the main principles that we need to know beforehand. It is not about starvation, it is about making healthy habits.
- It is important to Hydrate: Take lots of water during the day (2-3 liters). Our bodies can be misleading in order to quench hunger.
- Portion Control is Your Friend: You do not need to count calories but rather you should be a friend of portion control.
- Use this simple visual guide: Protein (chicken, fish, tofu): palm size.
- Complex Carbs (brown rice, quinoa): Your cupped hand in size.
- Vegetables: New half your plate!
- Whole Foods: This is meant to be in regard to well cooked natural foods, which are as natural as possible, like fresh wheat, fruits, lean meat and whole grains.
- Listening to You: When You are Hungry, Eat, When You are Full, Stop. It is a design(plan) and not a book of laws.
- No Fears about Healthy Fats: Avocado, nuts and olive oil are good to keep your stomach full, and they are very vital to your body.
Your Slimming 7 Day Friendly Diet.
Monday
BREAKFAST
- Baked Oats with Fresh Summer Fruit
SNACK
- Sliced Ham with Two Hard Boiled Eggs
LUNCH
- Chicken, Sweetcorn & Cherry Tomato Pasta cook pasta as per packet instructions, adding sweetcorn at the last minute. Fry chopped chicken with cherry tomatoes using Fry Light until cooked and then mix with the pasta and sweetcorn & add 30g of grated cheddar (HexA)
SNACK
- Mixed fruit salad
- two satsumas broken into segments, handful grapes, melon pieces
DINNER
- Seriously Simple Sausage & Bacon Traybake
Tuesday
BREAKFAST
- Cooked Breakfast
- Two poached eggs with bacon medallions, baked beans & two slices of wholemeal bread (HexB 400g loaf)
SNACK
- Arla Protein Yoghurt (usually 1 syn)
LUNCH
- Ham with Mozzarella, Tomato & Basil Salad & a
- Balsamic Dressing Layer ingredients together and serve with a dressing of balsamic vinegar and
- 1tsp olive oil (1 syn)
SNACK
- 5 HexB Oat Cookies/2 Cereal Bars of your choice (HexB)
DINNER
- 1 salmon fillet seasoned with lemon, garlic, and dill, baked alongside a large portion of broccoli and asparagus.
Wednesday
BREAKFAST
- Overnight Oats on Monday night mix 35g of porridge oats (HexB) with a Muller Light and frozen or fresh berries to eat on Tuesday morning
SNACK
- Cucumber & carrot sticks with Slimming Houmous
LUNCH
- Chicken Pasta Salad chop a cooked chicken
- breast and mix with salt, pepper, tbsp quark, balsamic vinegar, handful cooked pasta, chopped cooked green beans, sweetcorn, cherry tomatoes and serve with salad
SNACK
- 3 Babybel Light (HexA)
DINNER
- Naked Burger & Chips Make a Slimming Friendly
- burger (follow the steps for the burger in the recipe but without the cheese unless you count syns for this or haven’t had your HexA as your snack)and make oven chips using Fry Light. S without the bun and with carrots and brocco
Thursday
BREAKFAST
- Weetabix Two Weetabix (HexB) with 125mls semi skimmed milk (1/2 HexA) & strawberries
SNACK
- Arla Protein Yoghurt (usually contains syns so check online)
LUNCH
- Bacon Wrapped Chicken with Tomato & Rocket Salsa made as per recipe
SNACK
- Sliced Pineapple & Melon
DINNER
- HexB Pizza
- cooked as per recipe and topped with speed veg and ‘P’ foods such as chicken, steak or bacon
Friday
BREAKFAST
- Two poached eggs on two slices of wholemeal bread (HexB 400g Loaf) with baked beans
SNACK
- Chopped banana with a Muller Light
LUNCH
- Pizza Style Jacket Potatoes -made as per recipe & served with salad for added speed
SNACK
- Two hard boiled eggs with ham & cucumber
DINNER
- Brown some lean turkey mince with taco seasoning (check for low sugar). Serve in large lettuce leaves with diced avocado and salsa.
Saturday
BREAKFAST
- Cooked Breakfast Two fried eggs with bacon
- medalions, Heck Chicken Italia Sausages (synned), Baked Beans, Mushrooms (fried in Fry Light) and two slices wholemeal bread (400g loaf HexB)
SNACK
- 2 satsumas
LUNCH
- One Pot Basil Pasta made as per recipe
SNACK
- Yoghurt Covered Frozen Banana Bites made as per recipe but leave off oats unless synning them
DINNER
- Homemade Slimming Friendly KFC made as per recipe and served with oven baked chips (using Fry Light), sweetcorn and broccol
Sunday
BREAKFAST
- Healthy 1 Syn Banana Pancakes made as per recipe
SNACK
- Slimming Chocolate Brownies made as per recipe
LUNCH
- Roast Dinner roast a chicken (can take skin off after cooking) and serve with oven roasted potatoes (using Fry Light) and plenty of steamed veg. If using gravy make sure to syn it!
SNACK
- Mixed fruit salad two satsumas broken into segments, handful grapes, melon pieces
DINNER
- Homemade Meatballs in Tomato Sauce made as per recipe using 5% fat beef or pork mince