How I lost 12 Kilos and 4 inches off my waist


BREAKFAST:

2 GLASSES OF WATER
SMALL BOWL OF HI FIBRE CEREAL. EG ONE WEETBIX WITH HALF CUP OF ALL BRAN AND LOW FAT MILK WITH FRUIT EG 2 APRICOTS, DOZEN BLUEBERRIES.
CUP OF COFFEE WITH LOW FAT MILK.
TIP: READ THE LABELS ON YOUR CEREAL PACKETS TO ENSURE THAT IT IS NOT FULL OF SUGAR.

MORNING TEA:
GLASS OF WATER
1 PIECE OF TOAST EG SOUR DOUGH, RYE AND WALNUT, WHOLEGRAIN BREAD.
1 SLICE OF LOW FAT CHEESE
FRESH TOMATO ON TOP AND MICROWAVED FOR 10 SECONDS
COFFEE OR WATER

LUNCH:
APPROX 1 SML CUP OF PLAIN TUNA OR SALMON (FROM TIN) AND SALAD. LETTUCE, TOMATO, ORANGE, BEETROOT, ASPARAGUS (FROM JAR) AND LOW FAT MAYONNAISE WITH ONE SLICE OF BREAD.
NO BUTTER OR MARGARINE.
PLATED UP SO THAT THE SALAD WAS LAYERED AND SPREAD AROUND THE PLATE NICELY.
COFEE

AFTERNOON TEA:
HANDFULL OF NUTS ALMONDS OR WALNUTS
SMALL APPLE

DINNER:
ONE OR TWO GRILLED LAMB CHOP (ALL FAT TRIMMED OFF AFTER COOKING) WITH SWEET POTATO AND CARROT MASHED WITH SAGE AND PARSELY A LITTLE SALT ADDED. (I USE HIMALYAN CRYSTAL SALT).
FROZEN PACK OF BIRDSEYE 3 VEGETABLE STEAM FRESH VEGETABLES OPTING MAINLY FOR THE PACKET WITH MORE GREENS.
SML GLASS OF WINE

OTHER OPTIONS FOR LUNCH
CHICKEN FILLET BURGER: WITH AVOCADO, LETTUCE, TOMATO, LOW FAT MAYO ON SOUR DOUGH BREAD.
SOFT DRINK SUGAR FREE

SARDINES IN TOMATO SAUCE WITH ONION, CAPSICUM AND CHILLI ALL FRIED IN A TEASPOON OF OLIVE OIL AND SERVED ON 2 PIECES OF TOAST.
TIP: NOT TOO MUCH CHILLI OR IT WILL BLOW YOUR HEAD OFF!!

MOUNTAIN BREAD WRAP FILLED WITH YOUR CHOICE OF VEGETABLES GRATED AND LEFT OVER LOW FAT MEATS EG CHICKEN, LAMB, LEAN BEEF WITH A LOW FAT MAYO OR SAUCE OF YOUR CHOICE.

SANDWICH-2 PIECES OF BREAD, LOW FAT CHEESE, TOMATO, MESCULIN LETTUCE MIX, BEETROOT AND ONION MARMALADE.

CURRIED EGG SANDWICH (2 SLICES OF BREAD) WITH LETTUCE AND LOW FAT MAYO.

TIN BAKED BEANS ON TOAST
SMALL TIN OF WEIGHT WATCHER FRUIT SALAD

2 POACHED EGGS WITH FRESH ASPARAGUS
COOK THE ASPARAGUS SPEARS COOKED IN WATER UNTIL JUST TENDER.
IN A FRYPAN ADD A TSPN BUTTER ADD CLOVE OF CHOPPED GARLIC, TEASPOON CHOPPED PARLSEY, SQUEEZE LEMON JUICE AND ASPARAGUS AND SEASON.
TOP WITH THE POACHED EGGS AND SPRINKLE WITH PARMESEN CHEESE.
SERVE WITH SLICE OF CRUSTY BREAD SOUR DOUGH OR OTHER LOW GI BREAD HI IN FIBRE.

OTHER OPTIONS FOR DINNER

ROAST LAMB BONED AND ROLLED (WE COOK OURS IN A WEBBER KETTLE BARBEQUE) SERVED WITH ROAST SWEET POTATO, CARROTS, SMALL ONIONS AND GARLIC.

FRESH OR FROZEN BROCCOLLI COOKED IN WATER GENTLY UNTIL COOKED BUT NOT OVERDONE. SERVED WITH LOW FAT GRAVOX GRAVY.
WATCH THE PORTION SIZES ONLY 1/3 OF A SMALL DINNER PLATE SHOULD BE FILLED WITH THE MEAT.
TIP: PORTION SIZE PLATES CAN BE PURCHASED ON LINE

ONE CHICKEN FILLET (SERVES 2) CUT INTO SMALL PIECES OF EQUAL SIZE AND SEASON WITH MOROCCAN SEASONING.
FRY IN A NON STICK FRYING PAN WITH A SMALL PORTION OF OLIVE OIL ADDED. COOK UNTIL COOKED THROUGH BUT NOT DRIED OUT.
SERVE WITH A NICE MASH OF SWEET POTATO AND CARROTS WITH A LITTLE BUTTER OR MARGARINE ADDED, AND BRUSSELL SPROUTS AND ZUCCHIINI COOKED SEPARATELY IN WATER UNTIL JUST TENDER WITH A LITTLE SALT ADDED. OR ANY GREENS OF YOUR CHOICE.

ONE CHICKEN FILLET COOKED AS ABOVE SERVED WITH BASMATI RICE, PEAS AND SLICED MANGO, WITH A SQUEEZE OF FRESH LIME JUICE. TO SERVE STIR THE COOKED PEAS THROUGH THE RICE. TOP WITH THE CHICKEN AND MANGO AND SQUEEZE OVER THE CHICKEN THE FRESH LIME JUICE.

PACK OF BARRAMUNDI OR SNAPPER FROZEN CRUMBED FISH (4 IN A PACK) SERVES 2. COOK FISH IN OVEN ACCORDING TO PACKET INSTRUCTIONS SERVE WITH A SQUEEZE OF FRESH LEMON OR A LITTLE WHITE VINEGAR IF PREFERRED AND A SALAD OF MESCULIN LETTUCE, TINY TOMATOES, SLICED CUCUMBER, SLICED ORANGE WITH A LITTLE LOW FAT SALAD DRESSING OF YOUR CHOICE.

SALMON MORNAY WITH TIN CORN KERNELS (310 GRAM TIN) IN A WHITE PARSLEY AND DILL SAUCE. SERVED WITH MASHED SWEET POTATO AND CARROT AND TWO GREENS EG BROCOLLI AND SPINACH.
WATCH YOUR PORTION SIZE AS IS EASY TO MAKE UP ENOUGH FOR 4 USING A FULL TIN OF SALMON.
TIP: SPINACH CAN BE QUIET EASY TO GROW IN A SMALL SPACE. I FIND WHEN I BUY SPINACH IT DOES NOT LAST VERY LONG WHEREAS IF I CAN PICK IT FROM THE GARDEN ONLY NEED TO PICK AS MUCH AS REQUIRED. YOU NEED ABOUT 3 OR 4 PLANTS AT A TIME TO KEEP UP THE SUPPLY I FIND.

ONE SMALL PIECE OF STEAK- EG FILLET OR PORTERHOUSE BARBEQUED IF POSSIBLE.
SERVED WITH SALAD OF SML TIN THREE BEAN MIX , MIXED WITH 2 FINELY CHOPPED CELERY STALKS, FINELY CHOPPED RED ONION, CUP OF FRESH PARSLEY, TBLSPN OF CHOPPED ROSEMARY.
FOR THE DRESSING COMBINE IN A SEPARATE BOWL 1/3 CUP APPLE CIDER VINEGAR, CUP OLIVE OIL 1/3 CUP GRANULATED SUGAR (I USE A SUGAR SUBSTITUTE), SALT AND PEPPER TO TASTE.
TOSS IN THE SALAD BEAN MIX, STIR THROUGH AND REFRIGERATE FOR SEVERAL HOURS.

OTHER OPTIONS FOR MORNING AND AFTERNOON TEA

200ML SERVE OF LOW FAT YOGHURT. TIP: CHECK THE SUGAR CONTENT OFTEN LOW FAT CAN STILL BE HIGH IN SUGAR

HUMUS DIP AND TOASTED HIGH FIBRE BREAD CUT INTO DIPPING PIECES
CUP TEA OR COFFEE WITH SUGAR SUBSTITUTE IF SUGAR IS REQUIRED

CUP OF LOW FAT MILK.

CUP OF LOW FAT MILK COFFE SHAKE

PIECE OF FRUIT AN APPLE IS A GOOD CHOICE

POACH SOME PEACHS, APRICOTS OR PLUMS IN A LITTLE SYRUP MADE WITH A SUGAR SUBSITUTE.
WHEN COOL TOP WITH A LITTLE WHISKED NESTLES LOW FAT COCONUT EVAPORATED MILK.
TIP: WATCH YOUR SERVING SIZE.
THIS NESTLES LIGHT AND CREAMY EVAPORATED MILK CAN ALSO BE ADDED TO A CURRY FOR A MAIN MEAL OR A PASTA DISH AS AN ALTERNATIVE TO CREAM.

DISCLAIMER

I TAKE NO RESPONSIBILITY THAT THIS DIET WILL BE SUITABLE FOR EVERYONE NOR AM I RECOMMENDING THIS DIET WILL HELP TO LOSE WEIGHT.
THIS DIET MAY NOT BE SUITABLE FOR PARTICULAR PEOPLE AND IT IS RECOMMENDED BEFORE GOING ONTO A DIET OF ANY KIND THAT YOUR DOCTOR SHOULD FIRST BE CONSULTED.
IF YOU HAVE ANY SPECIAL DIETRY NEEDS THIS DIET HAS NOT TAKEN THIS INTO ACCOUNT AND MAY NOT BE SUITABLE FOR YOU AND THEREFORE, YOU SHOULD SEEK SPECIALIZED ADVICE.
YOU SHOULD SEEK ADVICE FROM YOUR HEALTH PRACTITIONER OR DOCTOR BEFORE GOING ON ANY DIET.
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