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

Mid-morning Hot-chocolate drink made from 18g reduced-fat chocolate powder and milk from allowance. Midday meal ¹/₂ Pizza Express La Reine (141g) with salad of 4 cherry tomatoes, handful (40g) leaves and 1 tbsp fat-free dressing. Afternoon 80g fresh raspberries or other seasonal fruit. Evening meal 1 portion Cherry Tomato and Smoked Haddock Kedgeree; small pot (45g) chocolate mousse (e.g. M&S). Nutrition 1415kcal, 37.4g fat and 5 portions of fruit and vegetables.

      Day 6

Breakfast	Grapefruit, either half, or 120g drained, canned in juice; porridge using 45g oats, milk from allowance; top with 1 tbsp (20g) honey and 15g toasted almonds.
Mid-morning	1 medium orange or 2 clementines.
Midday meal	Salad made with 30g lettuce, 1 medium tomato, 4 radishes, 1 nectarine and 54g (7) mozzarella pearls (tiny balls); 1 tbsp (15g) balsamic glaze; ½ baguette (67g).
Afternoon	Glass of milk from allowance.
Evening meal	90g pasta – e.g. fusilli tricolore with Pasta Sauce with Mediterranean Vegetables; 1 dsp (10g) grated parmesan.
Nutrition	1392kcal, 36.3g fat and 6 portions of fruit and vegetables.

      Day 7

Breakfast	40g Crunchy oat cereal with honey and almond with milk from allowance; 200ml glass unsweetened orange juice.
Mid-morning	80g grapes.
Midday meal	Panini roll (85g) filled with 30g slice ham, 35g grated mozzarella and 1 tsp (5g) caramelized onion chutney;1 pear.
Afternoon	Glass of milk from allowance.
Evening meal	100g portion of Citrus Couscous; 130g roasted chicken without skin; 90g green beans; small scoop (75g) chocolate ice cream.
Nutrition	1414kcal, 38g 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.

1400-calorie Diet	1400kcal, 48g fat per day
	Week 2

      Day 1

Breakfast	1 large boiled egg with 2 crumpets spread with 2 tsp (10g) olive spread and scraping yeast extract; 1 large satsuma.
Mid-morning	1 Maple and Raisin Drop Scone spread with 15g (1 level tbsp) extra-light soft cheese.
Midday meal	1 portion Pea Soup with Pesto Croute; 1 slice wholemeal bread with 1 tsp (5g) olive spread; 1 pear.
Afternoon	Glass of milk from allowance.
Evening meal	1 portion Turkey Steak with Crumb and Sundried TomatoTopping; 120g boiled new potatoes; 120g fresh fruit salad with 1 scoop (60g) reduced-fat ice cream.
Nutrition	1405kcal, 42g fat and 5 to 6 portions of fruit and vegetables.

      Day 2

Breakfast	150g carton low-fat fruit yogurt with 100g fresh berries and 1 tbsp (16g) sunflower seeds.
Mid-morning	Glass of milk from allowance.
Midday meal	Smoked Trout Sandwich with Horseradish and Lamb’s Lettuce (or retail equivalent, providing about 310kcal and 7.7g fat); 25g bag low-fat crisps e.g Walkers Baked; 1 medium apple.
Afternoon	30g sultanas or other dried fruit.
Evening meal	1 portion Simple Cod Bake; 175g potatoes mashed with 2 tsp (10g) olive spread and milk from allowance; 100g peas.
Nutrition	1400kcal, 33.6g fat and 6 portions of fruit and vegetables.

      Week 2

      Day 3

Breakfast	Half a grapefruit; 50g bowl extra-fruit muesli with 10 (20g) almonds, chopped with milk from allowance.
Mid-morning	1 cereal bar (e.g. Cheerios bar).
Midday meal	1 portion Curried Parsnip and Apple Soup; 70g piece of baguette with 25g brie and half a red pepper cut into strips.
Afternoon	Glass of milk from allowance.
Evening meal	75g pasta shapes with 1 portion Pasta Sauce with Artichokes and Peppers; 15g (1 heaped tbsp) grated parmesan; side salad of leaves, cucumber and grated carrot; 150g slice melon with 1 tsp chopped stem ginger in syrup.
Nutrition	1405kcal, 43.5g fat and 6 portions of fruit and vegetables.

      Day 4

Breakfast	1 Cheese and Apple Scone with 2 tsp (10g) olive spread and 1 medium apple, sliced.
Mid-morning	200ml mango and passion fruit smoothie.
Midday meal	Bruschetta with Mozzarella, Basil and Tomatoes; 80g strawberries topped with 1 level tbsp (15g) half-fat sour cream and 1 tsp sugar.
Afternoon	1 carrot cut into batons.
Evening meal	1 portion Sunflower Seed-coated Chicken Скачать книгу В начало < 4 5 6 7 8 9 10 11 12 13 > В конец