7 day quick start weightloss plan

This is a quick start plan for healthy sensible eating. Try it for one week and see how you get on. Weigh yourself in the morning of day one minus your clothes before u eat or drink anything. Best time is just after your bath. Stick to this no cheating and weigh yourself on the 8th day exactly as u did on day one. I would love to hear your results good or otherwise and we can discuss it.

You can choose from the food groups to make up your meals as you fancy but you must watch the portion control. You should have three set meals a day and you can only snack on fruits and vegetables in between and drink at least 6 tall glasses of water daily. No frying please except pan fry with a low fat spray. There is a four day meal plan sample below please note the portion sizes.


**Top Tip add more vegetables and salads to your meal to bulk it up if you are used to large portions.


 Breakfast Food Group
Fruits
plain cereals(without coated sugar)
oats
low fat yoghurt
low fat cottage cheese
toast (3 slices max)
eggs,
bacon

 Lunch/Dinner  Food Group
Vegetables
Cheese 40g per portion
lean mean
skinless chicken
potatoes
brown rice
pasta


other
low fat cooking spray
sugar very limited
milk allowance per day 1/2pt
water at least 6 tall glasses a day


4 day sample meal plans
  Sample 1
 Breakfast
 1/2 pint (284ml) skimmed milk
Weetabix, 2 biscuits (37.5g)
 Blueberries

 Lunch 
 Soft tortilla wrap, 1 (42g)
 Reduced fat mayonnaise,
1 tbsp (15g) Ham,
 prepacked, 3 thin slices (33g)
 Mixed salad leaves & cherry tomatoes
 Grapes

 Dinner 
 Extra lean beef mince, raw,
1 medium portion (125g) tomato & veg sauce Vegetables,mixed green
White pasta, dry, 1 medium portion (40g)

 Snacks/Dessert
 Fromage frais, very low fat,plain,2 tbsp (30g)
Fresh fruit salad
 1 small pkt worsit crisp
Jelly, sugar free, ready to eat (125g)
 Peach, kiwi, apricots

  Sample2
Breakfast
 1/2 pint (284ml) skimmed milk
 Oats (30g)
 Blueberries

 Lunch
 Spinach and pepper fritatta Mixed salad leaves
 Oil, sunflower, 1 tsp (5ml)
Orange

  Dinner
Salmon fillet, raw, 1 (130g)
Oil, sunflower, 1 tsp (5ml)
 Vegetables, mixed green
 Brown rice, dry, 1 medium portion (60g)
Spinach & broccoli, steamed
 Fresh fruit salad

Snacks/Dessert
 0% fat Greek yogurt, 1 small pot (150g)
 Sugar snap peas
Banana

 Sample 3
Breakfast
1 /2 pint (284ml) skimmed milk
 Crumpet, 1 (60g),
toasted Low fat spread, 2 level tsp (10g)
Honey, 1 heaped tsp, (15g) Skinny latte, made with skimmed milk

 Lunch 
 Soft tortilla wrap, 1 (42g)
Reduced fat mayonnaise, 1 tbsp (15g)
 Ham, prepacked, 3 thin slices (33g)
 Mixed salad leaves & raw sugar snap peas
 Apple

Dinner
 grilled chicken served with spinach and steamed green beans
Orange
Snacks/Dessert

 Sample 4

Breakfast
Mushroom tomato and cheese(40g max) on toast (3 slices max) or
scrambled eggs with roasted vegetables and 3 rashers of lean bacon
using low fat cooking spray

 Lunch 
 Carrot and lentil soup sainsburys does nice ones in the plastic 600g tubs. 1/2 is one serving
or
roasted potato wedges (300g raw) with grilled fish and vegetables

Dinner
 jacket potato with mTuna and soft sheese (try philadelphia light)
1pkt Velvet crisp

Snacks/Dessert
plums or strawberries

**Partly adapted from my Weightwatchers plan ** Follow @ditchthedietG **