The Flexible Fibre Plan

The Flexible Fibre Plan is based on current health guidelines and recommendations. It is suitable for the majority of people over the age of 18 years who want, and need, to lose weight safely and healthily.

The diet provides an average daily energy intake of 1500kcals (6300kJ). Reducing energy (calorie) intake by following a healthy eating plan together with regular activity and exercise is considered the healthiest, safest and most effective way to lose weight.

The diet fits many lifestyles through its flexible “mix and match” approach and offers a selection of light and main meals, with many of the light meals suitable for packed meals.

N.B. This diet is suitable for overweight diabetics, who do not require insulin or blood sugar lowering tablets, under medical supervision. If you have other health problems, please check with your GP or Practice Nurse before starting any new diet.

THE ROLE OF EXERCISE

Just five sessions a week of 30 minutes of moderate aerobic activity such as cycling or fast walking and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) will help you lose weight and tone up muscles. It will also help to reduce stress and tiredness, improve your flexibility, help you sleep better and help reduce the risk of developing certain health problems such as weak bones. Exercise is also good for your mental wellbeing. A good starting point is here https://www.nhs.uk/live-well/exercise/. Exercise safely within your limits and if you need to, talk to your doctor or practice nurse about what type of exercise would be most suitable for you.

DIET GUIDELINES

Each meal is based on a serving for one person. However, there is no need to cook special meals as those in this plan are good for all the family too.

Choose one breakfast, one light meal and one main meal plus two snacks each day. To make sure, you get all the essential nutrients you need, it is important to select a wide a variety of meals as possible rather than keeping to just a few favourites.

You can eat your light meal at midday, or in the evening, whichever suits you best.

You can save fruit from a meal to have as a snack during the day.

It is important to weigh your food. Often a gain in weight is due to eating too much, rather than eating the wrong foods. After several weeks you can relax the weighing but still keep a check, now and again, to stop the portion sizes creeping up. Taking a picture of portion sizes on your phone can be useful and so can measuring portions in your usual cups, spoons, plates and bowls.

Poor planning can lead to poor food choices so try to be organised and plan your menu for the week ahead so that you have all the essential ingredients at hand.

You will need to keep up your fluid intake (1600ml-2100ml/day) because of the increased fibre intake. Drink water and a variety of unsweetened drinks– water, tea, coffee, fruit/herbal tea, unsweetened or sugar-free soft drinks. Don’t wait until you are thirsty before drinking, start each meal with a large glass of water.

Milk added to tea or coffee must come from the daily allowance.

Choose as wide a selection of vegetables as possible from the free list. Cook vegetables for the minimum of time in boiling, unsalted water or steam/microwave them. Do not add any fat to vegetables. For added flavour sprinkle them with herbs/spices of your choice or lemon zest before serving.

Keep oil to a minimum – always measure out or use an oil spray, never just pour from the bottle. Choose oil high in unsaturated fatty acids such as rapeseed oil or olive oil. You can cut the use of oil right down by using non-stick pans (or woks) or a spray.

Avoid adding salt in cooking or at the table.

Do not add sugar or honey or syrups (agave/date) to drinks or food. A low calorie sweetener (stevia) may be used if needed. Always sweeten cooked foods (e.g. stewed or baked fruit) after cooking. Do not use sorbitol, fructose or any product containing them (these sweeteners do contain calories).

If you choose Aurogra overnight without prescription ready prepared items such as ready-made sandwiches or snack meals like pasta salad, choose one with around 300 kcal and make sure it contains some protein such as lean meat, fish, egg or beans and add a side salad. Ready main meals, choose one around 450kcals if it includes rice/pasta/potatoes and serve with plenty of extra vegetables and/or salad. If you are adding the rice/pasta/potatoes/bread then choose a main meal around 300kcal and serve with plenty of extra colourful vegetables and/or salad from the list of free vegetables.

DAILY MILK/SPREAD ALLOWANCE

300ml (1⁄2 pint) semi-skimmed or 1% milk or unsweetened fortified milk alternatives (e.g. unsweetened soya, oat, almond milk) for drinks, cereal and cooking.

15g/3 level tsp reduced fat spread

MEAL PLAN

Choose one breakfast, one light meal and main meal from the list every day plus two snacks

http://parkfarmshoot.co.uk/2015/04/ Breakfast
Choice from list

Sibi Mid-morning
Tea, coffee, water, sugar-free soft drink, herbal/fruit tea (Milk from daily allowance; no sugar).

http://mcgaryaudio.com/serv-post/lucky-dog-hi-fi-technology-solutions/lucky-dog/ Lunch
Light or main meal from list plus one portion of fruit Water

Mid-afternoon
Tea, coffee, water, sugar-free soft drink, fruit/herbal tea (Milk from daily allowance; no added sugar).

Dinner
Light or main meal from list

Bedtime
Water, sugar-free soft drink, fruit/herbal tea
(Milk from daily allowance; no added sugar)

FRUIT PORTIONS

Choose 2 per day. These may be fresh, frozen, canned in natural juice or stewed/baked without sugar.

  • apple – 1 medium
  • 3 apricots – fresh/ dried
  • banana – 1 small
  • 80g cherries –cup/handful-14
  • 80g grapes -12 Grapefruit-half 2 kiwi fruit
  • 2 medium plums 1 nectarine
  • orange – 1 medium 5-6 passion fruit
  • 1 peach
  • 1 pear – medium
  • 2 satsuma, tangerines or clementine
  • melon – large slice (5cm), any variety
  • mango- 2 slices (5cm)
  • raspberries, blueberries – 2 handfuls
  • blackcurrants, strawberries –one cup/handful
  • pineapple – 1 large slice fresh or 3 slices canned in natural juice 3 Tbsp fruit salad/tinned fruit in juice
  • Half pomegranate, 80g seeds
  • 4 tbsp (80g) blueberries

FREE LIST OF VEGETABLES

Eat as much as you like of the following but do not add fat e.g. frying. Other starchy vegetables such as baked beans, peas and sweetcorn need to be portion controlled

Fresh or frozen may be used.

  • Artichoke
  • Asparagus
  • Aubergine
  • Bean sprouts (labelled ‘ready to eat’)
  • Beans, green beans e.g. French, broad, runner beans
  • Beetroot
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chinese leaves
  • Courgettes
  • Cucumber
  • Endive
  • Fennel
  • Garlic
  • Kale
  • Leeks
  • Marrow
  • Mushrooms
  • Mustard & Cress
  • Okra
  • Onion
  • Pak choi/bok choi
  • Peppers
  • Pumpkin
  • Radish
  • Runner beans
  • Salad leaves – lettuce, rocket, watercress
  • Spinach
  • Spring greens
  • Spring onions
  • Swede/turnip
  • Tomatoes (fresh and canned)

SNACK IDEAS – choose two per day and vary

Portion fruit (dried/fresh/ canned in juice/frozen)

1 pot (150g) unsweetened low fat yogurt/3 Tbsp unsweetened low fat yogurt

1 Tbsp/handful unsalted nuts

Raw veg sticks such as carrot, peppers, cucumber, celery and 1 Tbsp hummus or 1 Tbsp half fat cream cheese or salsa or 1 heaped tsp peanut butter

2 rye crisp bread, 1 Tbsp hummus or 1 Tbsp half fat cream cheese or salsa or 1 heaped tsp peanut butter

2 oat cakes and 1 Tbsp hummus or 1 Tbsp half fat cream cheese or salsa or 1 heaped tsp peanut butter, cucumber

2 rice cakes and 1 Tbsp hummus or 1 Tbsp half fat cream cheese or salsa or 1 heaped tsp peanut butter, cucumber

1 medium slice wholegrain toast with 1 heaped tsp peanut butter

1 cereal bar (look for fruit ingredients /around 100ckal)

1 slice (25g) malt loaf

2 high fibre crisp bread with 1 Tbsp half fat soft cheese, topped with sliced pear and 2 walnuts 1 Tbsp mixed seeds & dried fruit

1 mug/ 2 handfuls/30g (small pack) plain popcorn 1 small pack/20g toffee popcorn

1⁄2 carton veg soup (not creamy)

1 hard-boiled egg and baby spinach leaves

One apple sliced and 1 heaped tsp peanut butter

BREAKFAST

-Either 2 Weetabix or Weetabix Organic or Weetabix Protein

-OR 40g Weetabix Protein Crunch

-Or 11⁄2Oatibix biscuits

-Or 40g Oatibix Flakes

-Or 40g Weetabix Minis Fruit & Nut Crisp

-Or 40g Alpen No Added Sugar

-Or 40g Weetabix Crunchy Bran

-Or 40g Ready brek Original

Milk from allowance

1 portion fruit

Tea or coffee (unsweetened, milk from allowance)

ALTERNATIVE BREAKFAST

2 slices wholemeal toast

2 eggs (boiled, poached, scrambled) or 150g (4Tbsp) baked beans Tomatoes, grilled, mushrooms, grilled

LIGHT MEALS – approx. 350kcals (1464kJ) – one of the choices below plus one portion of fruit

  • Chicken with bean and feta salad – mix 4 Tbsp (125g) canned, drained, rinsed bean salad, 1
    finely chopped spring onion, 1⁄2 diced red pepper. Serve with 75g roast chicken breast.
  • Hummus and carrot wrap -wholemeal wrap filled with 2 Tbsp reduced fat hummus, grated carrot and rocket.
  • Tuna and sweetcorn roll – mix 1 small can (145g) of tuna in spring water, drained and mixed with 1 Tbsp of canned sweetcorn, 1 finely chopped spring onion and 1 Tbsp of light mayonnaise and serve with 1 wholemeal roll (60g).
  • Chicken tikka pitta – wholemeal pitta filled with 75g ready prepared chicken tikka mixed with 2 Tbsp ready prepared or homemade tzatiki and a handful of watercress or rocket.
  • Spicy prawn wrap – 1 wholemeal wrap filled with 100g cooked peeled prawns mixed with 2 Tbsp ready prepared fresh tomato salsa and a handful of rocket or watercress. 1 small pot (120g) no added sugar, 0% fat yogurt.
  • Chicken and bulgur wheat salad – place 50g bulgur wheat in a saucepan with 150mls water and simmer for 20mins. Drain well. Slice 75g cooked chicken tikka into bite sized pieces and stir into bulgur wheat. Stir in 4 sliced cherry tomatoes, 1 finely chopped spring onion, small handful chopped fresh mint and parsley, 2 Tbsp pomegranate seeds, juice of 1⁄2 a lemon and pepper to taste.
  • Scrambled eggs with smoked salmon – whisk 2 medium eggs with a little black pepper and a handful of chopped chives. Spray a small non-stick pan with a few squirts of oil from an oil spay, add the eggs and cook over a medium heat, stirring continually until eggs are cooked. Add 50g chopped smoked salmon and serve on 1 slice of toasted wholemeal bread or 1⁄2 wholemeal bagel
  • Cheese and ham toastie – sandwich 30g wafer thin ham, 30g sliced reduced fat cheddar, 1 sliced tomato between 2 medium slices of wholemeal bread. Spray a small pan with few squirts of cooking spray and cook the sandwich for 1min either side or until brown. Serve with mixed salad leaves.
  • Poached egg and avocado on toast – top 1 medium slice wholemeal toast, with half medium avocado (75g), sliced and 1 poached egg. 1 small pot 0% fat, sugar free yogurt.
  • BLT – lightly toast 2 slices of wholemeal bread, spread each slice with 1 tsp light mayo, add 2 slices grilled lean back bacon, 1 sliced tomato and a handful of lettuce.
  • Prawn and guacamole wrap – spread 2 heaped Tbsp (40g) ready-made guacamole over a wholemeal tortilla wrap, top with 50g cooked peeled prawns, and a handful of rocket, fold and serve.
  • Soup – 1 bowl (300ml) carrot and coriander soup + 2 rye crackers each spread with 1 Tbsp (15g) half fat soft cheese serve with a handful of cherry tomatoes, carrots and cucumber sticks.
  • Fish finger wrap – spread 1 wholemeal wrap with 1 Tbsp light mayo mixed with 1 tsp capers (optional) or 1 Tbsp tartare sauce, top with 2 grilled fish fingers and a handful of rocket.
  • Chicken salad – 100g roast chicken breast + 90g reduced fat coleslaw + mixed green salad with 1 tbsp fat free dressing,
  • Lentil and feta salad – mix half a 400g can drained and rinses lentils with 100g cooked diced beetroot, a handful rocket and sliced cherry tomatoes. Crumble over 40g reduced fat feta cheese and serve.
  • Small sushi box (7 pieces)
  • Greek pasta salad – 3 Tbsp cooked wholegrain or bean pasta, 50g feta cheese, cubed, 6
    black olives, cucumber cubed, and 7 cherry tomatoes. 1 portion fruit.
  • Soup plus – 300g/ 1⁄2 carton vegetable or Minestrone soup (bought or home-made). 1 wholemeal roll spread with 50g of half fat cream cheese.
  • Stuffed Tomatoes – 3 sardines in tomato sauce. Mash with a pinch cayenne pepper and add chopped green pepper and cucumber. Hollow out two large tomatoes and stuff with fish mix and serve with 2 oatcakes.
  • Turkey bagel – 1 wholegrain bagel. Filling – 50g smoked turkey breast, pomegranate pips and assorted salad vegetables from free list.
  • Rice Salad – 50g cold roast chicken, no skin, cubed, 1 Tbsp. sweetcorn, 2 slices pineapple,
    cubed, chopped red peppers and 3 Tbsp cooked brown rice. •
  • Salad Nicoise – 4 egg-sized new potatoes with skins, chopped, small can tuna in spring water, drained, 7 cherry tomatoes, 3 Tbsp whole green beans, cooked and drained, 6 small black olives, 1 tsp olive oil, and 1 tsp lemon juice.
  • Beans with a twist – 4 Tbsp baked beans in tomato sauce with chopped spring onion and red peppers on 1 slice wholemeal toast.
  • Veggie Omelette – 2 egg mushroom & pepper omelette, 2 egg sized new potatoes with skin, side salad of free vegetables.
  • Cheesy Jacket – 1 medium jacket potato (approx. 180g) Filling – 30g (two thumbs together) Cheddar type cheese, grated. Assorted salad or vegetables from free list.
  • Mackerel Pate – 50g smoked mackerel mashed with 1 Tbsp low fat cream cheese, black pepper and squeeze of lemon juice. Serve with cucumber sticks, celery sticks, and one wholemeal pitta toasted and cut into strips.
  • Hot beef wrap – 1 wholegrain wrap spread with 1 tsp horseradish filled with 50g lean roast beef (optional), handful rocket, handful watercress.
  • Avo pasta salad – 3 Tbsp cooked wholemeal pasta, 1⁄4 avocado chopped, 7 cherry tomatoes, halved, 4 Tbsp cottage cheese, salad leaves. 1 portion of fruit.

MAIN MEALS – approx. 400kcals (1674kJ)

  • Cottage pie with carrot sweet potato mash – cook 150g peeled diced sweet potato and 150g diced carrot in a pan of boiling water until soft, drain well and mash with 1 tbsp low fat spread. Cook 75g extra lean mince, 1 diced small onion, 1 stick celery in a non-stick pan until the mince is brown. Add 2 Tbsp cooked green lentils, 1 small can (200g) chopped tomatoes, pinch mixed herbs and black pepper to taste. Top with the sweet potato and carrot mash. Bake for 25 mins at 180°C/160°C fan/gas 4. Serve with steamed broccoli.
  • Salmon with new potatoes ratatouille – place 1 small salmon fillet (100g /size of deck of cards) on a roasting tray and bake in the oven 200°C/180°C fan/gas 6 for 10-15mins. Serve with 4 small boiled new potatoes (100g) and half a can (195g) ratatouille.
  • Pork with sweet potato wedges – scrub 1 medium sweet potato (200g) and slice into 6 wedges. Mix 1tsp olive oil with 1 tsp Cajun seasoning and toss the potato in the oil. Cook the wedges at 200°C/180°C fan/gas 6 for 40mins or until soft. Serve with 100g loin pork chop (boneless and extra trimmed, size of a deck of cards), grilled with a squeeze of lime juice, 3 Tbsp tzatziki and portion of green beans.
  • Chicken korma with cauliflower rice – fry 1 small sliced onion, 1 stick celery and 100g raw skinless diced chicken breast in 1 tsp oil over a medium heat for 5mins. Add 1 Tbsp korma curry paste and cook for 1 min then add 150mls chicken stock and simmer for 10 mins. Stir in a large handful of baby spinach, a large handful (50g) frozen peas and 100g 5% fat Greek yogurt. Serve with 150g cauliflower rice prepared according to manufactures instructions.
  • Prawns fried rice – heat 1 tsp of oil in a small frying pan, one hot add 75g cooked peeled prawns, 50g diced red pepper, 2 finely chopped spring onions, 1 crushed garlic clove, 1 tsp finely chopped fresh ginger and half a finely chopped deseeded red chilli (it’s ok to use the ‘lazy’ versions if you want) and stir fry for 1 min. Heat a microwave rice pouch according to manufacture instructions and add to the pan (alternatively use 125g left-over cooked basmati rice), along with a handful 40g of each) of frozen peas and sweetcorn and cook until hot, remove from the heat add 1 medium beaten egg and stir well. Add handful chopped fresh coriander and soy sauce to taste.
  • Mushroom risotto – heat 1tsp oil in a medium size frying and cook 1 small diced onion and cook over a low heat for 5mins or until the onion is soft. Add 100g finely chopped mushrooms, 1 crushed garlic clove and 60g risotto rice and stir well. Add a ladleful of hot, well flavoured chicken or vegetable stock, and cook stirring continually until the stock is absorbed, then add another ladleful of stock and continue doing this until the rice is soft – you will need between 200 -250mls stock in total. Stir in 15g fresh
  • Parmesan or vegetarian Parmesan style hard cheese, a handful of chopped fresh chives, and black pepper to taste.
  • Pork and peanut stir-fry with butternut squash noodles – heat 1 tsp oil in a wok or medium frying pan, add 100g stir fry pork strips, half a sliced red pepper, 1 crushed clove garlic and 1 tsp finely chopped fresh ginger. Mix 1 heaped tbsp (25g) crunchy peanut butter with 150mls hot chicken stock and add to pork. Cook half a pack (150g) of butternut noodles or courgetti spaghetti according to the packet instructions and stir into the pork mixture. Heat through and serve.
  • Cod with parmesan and basil crust and roast med veg – mix 30g fresh white breadcrumbs with 15g grated Parmesan and a handful finely chopped fresh basil. Place 150g cod steak on a baking tray, gently press the breadcrumb mixture over the top. Place 75g each of diced onion, red pepper, courgette and 2 crushed garlic cloves in a bowl, drizzle over 2tsp of oil and mix well. Transfer the vegetables to a roasting tin and cook at 200°C/180°C fan/gas 6 for 20mins. After 20mins add 6 cherry tomatoes to the veg and put the fish in the oven, cook for another 10 minute or until the fish is cooked through.
  • Grilled tuna with tomato salsa – spray a 100g fresh tuna steak with a little oil from an oil spray and cook on a hot pan cook for 3-4 minutes either side or until cooked to your liking. Serve with 150g new potatoes and half a pot (100g) fresh tomato salsa.
  • Chicken with leeks and mustard sauce – heat 1 tsp of oil in medium sized frying pan, add 1 medium (150g) skinless diced chicken breast and 1 small finely sliced leek and cook over a medium heat, stirring, for 5 mins or until chicken is brown, stir in 150mlof chicken stock and 1 Tbsp wholegrain mustard, bring to the boil, reduce the heat and simmer for 10 minutes. Stir in 2 Tbsp (30g) of reduced fat crème fraiche and black pepper to taste. Serve with 150g courgette spaghetti cooked according to the packet instructions.
  • Thai fish cakes – Place150g cod or coley, 2 spring onions, 1 tsp Thai green curry paste in food processor and blend until smooth. Stir in 1 tbsp roughly chopped fresh coriander and the juice of 1 lime. Shape the mixture into 2 small fish cakes. Place on a plate, cover and chill for 1 hour. Heat 1 tsp oil non-stick frying pan and cook the fish cakes, for about 5min, turn and cook for further 3 mins or until firm. Serve with a selection of vegetables (red pepper, broccoli, mushrooms, courgette, spring onions) stir fried in 1 tsp oil. Serve with 60g brown rice cooked according to the packet instructions.
  • Smoked haddock with leeks and poached egg. Heat 1 tsp oil in a small pan add, 1 thinly slice leek and cook over a medium for 5 min until leek is soft. Stir in 2 Tbsp half fat crème fraiche and black pepper to taste. Place 150g smoked haddock in a small shallow pan, pour over just enough boiling water to cover and simmer for 4mins. While the fish is cooking poach an egg. Place the leeks on a plate, top with the haddock and poached egg and serve with 4 small (100g) boiled new potatoes and steamed broccoli.
  • Pasta arrabiata – heat 1 tsp oil in a small saucepan pan, add 1 small diced red onion and cook over a medium heat for 5mins or until soft, add 1 crushed garlic clove, 1⁄2 diced red pepper and continue to cook for 1-2mins, add small can/1/2 large (200g) chopped tomatoes, 1 tsp of chilli flakes and simmer for 15mins. Cook 60g wholemeal pasta according to the manufacture instructions, drain well and add to the tomato sauce with 15g roughly chopped pitted black olives.
  • Fish Kebabs – Palm sized/150g thick cod fillet, rub/brush with 1 Tbsp reduced fat pesto, cube and grill on skewers with onion, pepper, courgettes, mushrooms and tomatoes. 3 Tbsp cooked brown rice. Tzatziki dip (2 Tbsp 0% fat Greek yogurt, 5cm piece chopped cucumber, few sprigs mint, chopped)
  • Meat and two veg – 100g (4oz) loin pork chop (boneless and extra trimmed, size of a deck of cards), grilled with a squeeze of lime juice. 3 Tbsp mashed potato, 2 Tbsp peas and 1 Tbsp. sweetcorn.
  • Roast dinner – 2 slices/50g lean roast meat or chicken without skin (100g raw). 1 medium jacket (180g-size of a light bulb) or 2 medium potatoes roasted with spritz of oil spray on non-stick foil. Unlimited vegetables from free list. 4 Tbsp gravy
  • Cheats Vegetable macaroni cheese– 4 Tbsp cooked macaroni (50g uncooked), 3 Tbsp cooked mixed veg. Melt 75g (3oz) low fat soft cheese, mix with macaroni and vegetables, top with 1 Tbsp grated strong cheese and brown under the grill.
  • Cottage pie –cooked extra lean mince (100g raw), small onion, chopped and browned in non-stick pan. Add 4 Tbsp cooked green lentils, 1 small tin/1/2 large tin chopped tomatoes, 1 small finely chopped carrot, 1 finely chopped stick celery, oregano, basil, and ground black pepper. Top with 3 Tbsp mashed potato. Bake for 25 mins at 180°C. Brown under grill. Serve with kale.
  • Chicken stir-fry – 100g chicken breast, cut into strips and stir fried. Chopped spring onions, bean sprouts, strips of red and green peppers stir fried with 1 Tbsp. low salt soya sauce, 1 tsp minced garlic and 1 tsp minced ginger. Serve with 3 heaped Tbsp boiled brown rice noodles.
  • Special Salmon – 1 salmon steak (size of deck of cards), baked in foil with 1 chopped spring onion, squeeze lemon juice, black pepper. Serve with 1⁄4 avocado mashed with 1 tsp sherry vinegar, 1 tsp natural yogurt. Steamed tender stem broccoli. 3 Tbsp cooked quinoa.
  • Nutty pasta. 3 Tbsp cooked wholemeal pasta. Add 3 Tbsp light cream cheese, chopped grilled mushrooms, chopped griddled asparagus spears and handful chopped walnut halves and mix in.
  • Prawn linguine – 100g prawns, stir fry with 1 chopped red chilli, 1 finely chopped clove of garlic til pink. Once cooked add a handful mange tout or sugar snap peas and serve with 3 Tbsp cooked wholegrain linguine and a squeeze of lemon
  • Chicken curry – chop and soften 1 small onion, 1 stick celery, 1⁄2 green pepper in non-stick pan. Add 100g (raw or 50g cooked) skinless chopped chicken and curry powder to taste adding water if it sticks. Add half a tine of chopped tomatoes (200g) and 2 handfuls of spinach. Stir and simmer for 10 mins. Serve with. 3 Tbsp cooked brown rice and top with 1 tbsp. low fat natural yoghurt.
  • Pub grub – 100g (4oz) gammon steak (raw weight) grilled. Top with 1 pineapple slice, canned in natural juice. Sweet potato wedges (1 medium sweet potato, cut into wedges and baked with 1 tsp oil/spritz of oil spray, sprinkle of cayenne if desired on non-stick baking tray til crispy). Serve with baby spinach leaves.
  • Veggie Pizza – 1/2 medium thin crust margherita pizza with extra veg topping: peppers, mushrooms. Cereal bowlful Mixed salad leaves. 1⁄4 red onion or 2 spring onions chopped finely, 1 large carrot grated, 2 handfuls chopped white or red cabbage mixed with 1 Tbsp natural yogurt or light mayonnaise.
  • Turkey burger – Turkey burger made with 100g turkey mince, handful chopped parsley, 1 Tbsp finely chopped onion, pinch garlic salt, ground black pepper formed into a burger or make into meat balls. Serve with a wholegrain roll, lettuce, tomato, pickled cucumber or 1 medium sweet potato made into sweet potato wedges and side salad.

EXTRA CALORIE ALLOWANCE

For men and larger/more active women, there is an option to increase daily energy intake to 1800kcals. For example:

3 heaped Tbsp/55g cooked wholegrain or bean pasta- 80kcals
1 slice wholemeal bread (medium slice, large loaf/38g) – 90kcals
2 heaped Tbsp (50g) cooked brown rice- 80kcals
1⁄2 medium baked potato (100g) – 97kcals
1 Weetabix- 64kcals
1 medium wholemeal roll (60g) – 157kcals
1 small wholemeal wrap (40g) =115 kcals
1⁄2 medium baked sweet potato (125g) = 156 kcals
1 fruit portion -50kcals
200ml semi-skimmed milk -93kcals
100g cooked fresh eggs noodles = 158 kcals
1 portion lean meat/fish/eggs/beans/lentils/seeds/nuts – 150kcal-200kcal
This is just a guide. Remember to include what you add to the rice or pasta or bread or cereal.

MAINTAINING WEIGHT

Once you have lost weight, you will want to maintain your weight loss. You can do this by continuing to eat the same foods but being more flexible with portion sizes occasionally for example an extra portion of fruit. It is important to continue to concentrate on your new habits like eating breakfast, watching portion size, the filling wholegrain foods, plenty of vegetables or salad with every meal and continue with your exercise. This is your new way of eating which will help to keep you healthy and maintain your new weight.