The alli Diet Plan: Your Essential Guide to Success with alli. Литагент HarperCollins USD

meal 300ml carrot and coriander soup (bought) with 30g slice of ciabatta and 25g piece of reduced-fat Edam or similar cheese. Afternoon 200ml unsweetened orange juice. Evening meal 1 portion Tripoline with Lemon Mushrooms and 1 portion Watercress and Orange Salad. Nutrition 1201kcal, 29g fat and 7 portions of fruit and vegetables.

      Day 5

Breakfast	1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread.
Mid-morning	40g ready-to-eat apricots.
Midday meal	Chicken Tikka Pitta with Raita; 160g chopped fresh fruit such as mango, pineapple and kiwi.
Afternoon	Milky coffee or glass of milk, both from allowance.
Evening meal	1 portion Baked Plaice with Warm Lentil Salad served with 1 portion Crushed New Potatoes with Herbs and Olive Oil and 90g steamed green beans.
Nutrition	1200kcal, 33.1g fat and 6 portions of fruit and vegetables.

      Day 6

Breakfast	1 portion Four-grain Porridge with Apricots with skimmed milk from allowance.
Mid-morning	1 large kiwi fruit (80g).
Midday meal	1 portion Hot Garlicky King Prawn Salad; glass of milk from daily allowance.
Afternoon	1 square Chocolate and Cheerios Fruit Snack.
Evening meal	1 portion Three Bean Curry with 1 portion Potatoes with Mustard Seeds and Spinach.
Nutrition	1196kcal, 27.8g fat and 6 portions of fruit and vegetables.

      Day 7

Breakfast	Brunch of Poached Egg Muffin with Spinach and Mushrooms.
Mid-morning	—
Midday meal	1 portion Coq au Vin with 50g French bread and 90g green beans.
Afternoon	Chocolate milkshake made with 1 tbsp (15g) reduced-fat chocolate powder and milk from allowance.
Evening meal	1 portion Bacon and Sweetcorn Chowder; 1 clementine.
Nutrition	1205kcal, 41.6g fat and 5 portions of fruit and vegetables.

      Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1600-calorie Diet

1600kcal, 54g fat per day

      Day 1

Breakfast	1 Cheese and Apple Scone lightly spread with 10g (2 tsp) olive spread; 150g pot low-fat fruit yogurt.
Mid-morning	1 pear, apple or orange.
Midday meal	Ciabatta Roll with Pesto, Soft Cheese and Baby Spinach; 30g bag baked crisps or equivalent.
Afternoon	1 Apricot and Coconut Muffin.
Evening meal	130g grilled skinless chicken breast served with 1 portion Pomegranate Sauce, 1 portion Coconut Rice, broccoli (85g) and sweetcorn (95g); 1 portion Fruits of the Forest Mousse.
Nutrition	1598kcal, 49g fat and 5 portions of fruit and vegetables.

      Day 2

Breakfast	2 slices (72g) granary bread lightly spread with 2 tsp (1og) olive spread; 25g piece of brie and 1 medium pear.
Mid-morning	Glass of milk from daily allowance.
Midday meal	1 portion Moroccan Chickpea and Fruit Soup, 1 wholemeal tortilla wrap filled with 1 chopped hardboiled egg, 1 level tbsp reduced-fat mayonnise and 1 medium tomato, skinned and chopped, mixed together.
Afternoon	1 Mincemeat and Plum Filo Pie.
Evening meal	1 portion Stuffed Butternut Squash with 90g wilted spinach leaves; 1 portion No-fat Eton Mess.
Nutrition	1608kcal, 52g fat and 7 portions of fruit and vegetables.

      Day 3

Breakfast	1 portion Four-grain Porridge with Apricots sprinkled with 1 tbsp toasted sunflower seeds.
Mid-morning	Glass of milk from daily allowance.
Midday meal	Low-fat soup, e.g. 1 portion Carrot and Celery Soup, with Mozzarella and Ham Panini.
Afternoon	250ml smoothie, e.g. summerfruit.
Evening meal	1 large portion Lasagne; side salad of leaves, peppers and 25g marinated olives.
Nutrition	1605kcal, 48.3g fat and 6 portions of fruit and vegetables.

      Day 4

Breakfast

1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread; 200ml unsweetened orange Скачать книгу В начало < 8 9 10 11 12 13 14 > В конец