The Diet
Eating low-fat but deliciously is as easy and painless as scarfing a pint of Haagen-Dazs’ Cookies & Cream… (stop right there!). Promise. Stick to the menu for a week and you’ll never go hungry or crave for sweets, coz this balanced high-energy diet lets you have your cake, and cookie, and eat it too. For the lactose intolerant or those not partial to milk, substitute with low-fat soya milk. Alternatively, you trim more fat with skim milk. If you’re a veggie freak you’re in luck - load up on the raw stuff till they sprout from your ears. But remember, even if yourself, extra weight doesn’t pile on overnight. Simply get right back on track the next day. The aim is for steady, gradual loss - no more than half a kilo a week. Here’s to a trimmer, healthier you!
MONDAY
Breakfast
1 glass fruit juice
1 cup ready-to-eat cereal topped with 1 banana and 3/4 cup low-fat or skim milk
1 slice toast with 1 tsp butter or margarine
coffee or tea
Lunch
90 g grilled skinless chicken breast on whole wheat bun with tomato slices, shredded lettuce and 1 tsp salsa
1/2 cup coleslaw
1 cup low-fat milk
2 fig cookies
Dinner
1 serving linguine stir-fried with green beans garlic
spinach-mushroom salad with 2 tsp vinaigrette
1-2 slices wholemeal bread
1/2 cup fruit sorbet
TUESDAY
Breakfast
kiwi slices (1 fruit)
1-2 toasted frozen wholgrain waffles with 1 tbsp maple syrup
1 cup low-fat milk
coffee or tea
Lunch
1-2 slices cheese pizza
1/2 cup pasta-veggie salad 9pasta, bell peppers, broccoli, peas) with 2 tsp oil vinegar dressing
1 medium chocolate
Dinner
1 small bowl wantan soup
90 g stir-fried chicken or beef with broccoli
1 small bowl cooked rice
1/2 cup pineapple chunks
WEDNESDAY
Breakfast
1/2 grapefruit
1 cup low-fat yoghurt
1 small blueberry muffin
coffee or tea
Lunch
ham and cheese sadwich (30 g lean ham, 30 g sliced cheese, 2 tsp mustard on rye)
1/2 cup green salad
1 cup low-fat milk
2 chocolate wafers
Dinner
lamb kebabs (lamb cubes threaded with mushrooms, onions and squash/zucchini brushed with berbed oil and grilled)
1/2 cup cooked couscous
steamed green beans
1-2 slices crusty bread
1 cup fruit gelatin
THURSDAY
Breakfast
fresh fruit cup
2 slices French toast
2 thin slices grilled ham
1 cup low-fat milk
coffee or tea
Lunch
1 cup of tomato/vegetable soup
grilled hot dog on bun with mustard and/or saurkraut
5-6 taco chips
1 cup low-fat chocolate milk
1 fresh plum
Dinner
90 g grilled flank steak
1 cup oven fries (potato wedges baked in oven)
1 cup roasted eggplant, zucchini, bell pepper and tomatoes
1-2 dinner rools
2 slices watermelon
FRIDAY
Breakfast
fruit juice
1 toasted English muffin topped with thin slice orange, 30 g shredded cheese and broiled
3/4 cup low-fat milk
coffee or tea
Lunch
90 g can salmon on 1 cup mixed salad greens
2 rye crispbreads
1 cup low-fat milk
1 cup grapes
Dinner
90 g grilled turkey burger on bun
1 cup baked sweet potatoes
1 corn on the cob
1/2 cup coleslaw
1 cup low-fat frozen yoghurt
SATURDAY
Breakfast
1 sliced orange
1 herb egg omlette
toasted muffin with 2 tsp jam
1/2 cup low-fat milk
coffee or tea
Lunch
lean roast beef sandwich (60 g beef on rye with lettuce, tomato and mustard)
carrot or celery sticks
2 Graham cruckers
1 cup lemonade
1 raisin oatmeal cookie
Dinner
1 serving spaghetti sauteed with roasted zucchini, mushroom and thinly sliced chilli in 1 tbsp olive oil
2 slices garlic bread
small slice unfrosted carrot cake
SUNDAY
Breakfast
1 slice toast with 1 tsp butter or margarine and 1 tsp jam
1/2 contaloupe filled with 1/2 cup cottage cheese
3/4 cup low fat milk
coffee or tea
Lunch
2 turkey tacos (laco shells filled with diced grilled turkey, corn niblets, shredded lettuce, salad)
1/2 cup black beans
8 pretzel sticks
1 cup low-fat milk
Dinner
90 g grilled halihut steak with lemon wedge
mixed grilled vegetables
1-2 slices garlic bread
2 Oreo cookies
