You will lose a minimum of 1-2lbs in a week by following our exclusive eating plan devised by nutritionist, Tara Curran. Some diets will promise more weight loss than this, but we want to get you started on programme of weight loss you can stick with and maintain until you reach your goal weight, which will help you progress comfortably into maintaining your target once you've achieved it. The aim of this plan is to help you control your portion sizes and eat healthily while providing you with the necessary energy to sustain an exercise regime all of which you can carry with you into the future. We've inlcuded details of suggested breakfasts, lunches, and evening meals for seven days. You can follow this programme for a week as listed, or swap the meals around, substitute some with your own healthy dishes or just dip in and follow it for a day whenever you need to get your diet back on track. It's very flexible. Vegetarians can feel free to substitute soya, quorn or other meat-free althernatives. Repeat as many times as you like. The plan is based around 1800 calories a day, including three meals and two snacks. Men and those who are extremely active will require extra calories and this can easily be achieved by bulking up the portion sizes, for example an extra slice of bread and an extra 20g of rice or pasta a day, will provide the additional calories needed. Energy or recovery drinks can also be used as a convenient way to boost calorie intake. The after dinner snack is slightly higher in calories than the afternoon snack. Therefore, it is best consumed after exercising however; the time of day can be arranged around your individual exercise regime. Menus Day 1 Day 2 Day 3 Day 4
Day 5
Day 6 Day 7 Tips Stay hydrated Water is vital to keep the body hydrated. At least 2 litres of water should be consumed each day. By carrying bottled water with you to sip throughout the day the 2 litre target can easily be met. 5 a day Frozen and canned fruit and vegetables can be used to ensure that you consume a wide variety and reach your 5 a day target. For example frozen berries can be used to make smoothies when the fresh kinds are unavailable. Pre and post training snacks It is recommended that snacks are built in around your training regime. Ideally a snack should be consumed at least an hour before training to maintain energy, and one within an hour after training to replenish energy levels. Therefore the timing of the two snacks can be rearranged according to your daily training sessions. Energy drinks Energy drinks can be used to substitute a pre or post training snack for convenience if solid food is unavailable. Lean meat Reducing fat intake is important when trying to loose weight. Meat is a large source of fat in our diets but, is also a very good source of protein. By consuming lean cuts such as chicken breast, turkey breast and lean beef we can reduce the fat without eliminating the protein. Change your cooking methods Changing your cooking methods can greatly reduce the calorie and fat content of a meal. For example grill instead of fry. Bulking up the calories The meal plan is based around 1800 calories a day, this may be too low for some people. For example if you are training more than 4 times a week, your training sessions last longer than 45 minutes or if you are a man, you may need to bulk up your calories. This can be achieved by having slightly larger portions of pasta, rice or bread as well as including extra snacks into your daily plan.
With thanks to Tesco Diets. TescoDiets.com is an online dieting club that delivers convenient, personalised meal plans designed by our team of in house nutritionists. You can weigh in at a weekly time that suits you and you can even link your meal plan to your tesco.com shopping account. The diet that delivers!
is there a vegetarian option?
Is there an alternative you can recommend to bread in the menus? I struggle with bloated stomach and feeling sluggish after any type of bread andso don't run well, wraps are fine but this wouldn't offer the same nutrition would it, nor does it seem the same as having toast for breakfast? I'm sure this isn't uncommon.
I would also like a vegetarian diet option. Thanks
I like the look of the menus, but as I am both wheat and dairy free I would have to substitute a lot of things.
I realise that I am doubly awkward, but it would be nice if some diet plans actually took into account that there are a large number of wheat free people (both due to coeliac and IBS) out there.
It's surprising how many people are veggie/vegan or don't include wheat or gluten in their diets and yet sites such as this one - which is generally excellent - are still poor at giving options to the standard meat/fish/gluten-containing meals in the diet plans. Come on RB, with all those experts at your disposal, help us out. Thanks :)