The meals for each day add up to around 1,600 calories—with this intake, you'll feel great, and lose weight.
Poached Egg and Smoked Salmon Sandwich
(serves 1)1 omega-3 egg
1 slice wholegrain bread, toasted
30 g smoked salmonBRING a small saucepan of water to the boil, crack the egg and slide gently into the water. Turn off the heat, cover with saucepan lid and leave to cook for 3 minutes (for a soft yolk) or 4 minutes (for a harder yolk).
LIFT egg out with a slotted spoon and drain on paper towel to absorb excess water. Then transfer to toast, top with smoked salmon and serve. Enjoy this meal with half a grapefruit, a cup of skim milk and a cup of green tea with a slice of fresh ginger.
Nutritional info (per serving): 1,358 kJ (324 cal), 26 g protein, 36 g carbs, 3 g fibre, 7 g fat, 2 g sat fat, 899 mg sodium
Carrot Sticks and Hummus
DIP 1 cup of sliced carrot sticks into 2 tbs hummus.
Nutritional info (per serving): 522 kJ (127 cal), 5 g protein, 10 g carbs, 9 g fibre, 7 g fat, 1 g sat fat, 181 mg sodium
Chicken Salad Pita + Dessert
(serves 1)90 g grilled chicken, chopped
1 tbs vinaigrette dressing or barbecue sauce
1 x 15 cm wholemeal pita bread
30 g avocado (about 3 thin slices)
3⁄4 cup shredded iceberg lettuceIN small bowl, combine the chicken and vinaigrette or barbecue sauce.
LAY pita flat, spread with the chicken mixture, top with avocado slices and lettuce and roll up. Enjoy this meal with a cup of iced tea or coffee.
1⁄2 cup fat-free natural Greek-style yoghurt
1⁄2 cup fresh cherries or berries
1 tbs slivered almonds
IN a small bowl, layer the yoghurt and cherries and top with nuts.
Nutritional info (per serving): 2,219 kJ (530 cal), 41 g protein, 46 g carbs, 8 g fibre, 17 g fat, 4 g sat fat, 707 mg sodium
Veal Steak with Grilled Tomatoes and Couscous
(serves 1)2 cups mixed salad greens
1⁄4 cup cucumber, sliced
1⁄4 cup mushrooms, sliced
1 tbs light Caesar dressing
85 g lean veal steak, grilled
2 Roma tomatoes, grilled
3⁄4 cup couscous (prepared as per packet instructions)
TOSS salad greens, cucumber, mushrooms and dressing in a medium bowl. Serve with veal, tomatoes and couscous. Enjoy this meal with a cup of skim milk.
Nutritional info (per serving): 1,696 kJ (405 cal), 42 g protein, 32 g carbs, 4 g fibre, 10 g fat, 2 g sat fat, 528 mg sodium