Days 1 and 2

Last updated: 5 Jun 2008

Scrambled eggs

Try some more of Amanda's delicious low- fat, tasty recipes

Note that all meat and fish recipes can be switched with firm tofu or smoked tofu for vegetarians. All yoghurt can be substituted with soya or goat's yoghurt and cheese with soya cheese if desired.

Snacks can be taken between meals, at least 1.5 hrs away from other food. You can have a maximum of 2 snacks per day, so use the snack menu for ideas.

Day 1

Breakfast - Breakfast smoothie

(You can either follow Amanda's great recipe or buy one from the shop – just make sure it's 100% fruit and not from concentrate)

or

No added sugar muesli
Scrambled eggs on rye toast or wholemeal bread
Porridge with fruit and seeds
Poached egg on wholemeal toast
Low sugar beans on wholemeal toast
a large fruit salad with a small natural yoghurt and a handful of nuts.

Mid morning snack - see snack options

Lunch - Moroccan salad

Combine a handful of sultanas, 5 grapes, halved 1/2 celery stick, 10z of chopped walnuts with unlimited seasonal salad leaves. Top with 1/2 avocado, 1/2 chopped apple. Dress and serve with 4 small baby potatoes or jacket / sweet potato.

If you can¹t make the Moroccan filling, opt for beans, cottage cheese and pineapple or cucumber, tuna and yoghurt (instead of mayo) or Greek salad in your baked potato. If you can¹t get a baked potato have an open sandwich with wholemeal or rye bread with salad greens on the side.

or

Quick lunch alternatives include:

Packaged soup and a sandwich is an easy staple that can be healthy with just a little effort. Make sure you buy soup as freshly made as possible, go to the chill counter in the supermarket. Avoid overly creamy soups.
You can have with a few slices of whole meal bread or oatcakes or a healthy sandwich on whole meal or rye bread. Please remember to read the labels, if you can't pronounce the added ingredients then you should try to buy something more fresh.
It is often easier and cheaper to bring a small loaf of sliced bread, packet of oatcakes or rice cakes to work and simply bring along the different toppings – a tin of tuna, natural cheese slices, leftovers from the previous night's dinner.
Baked potatoes are often available and healthy fillings include cottage cheese, beans and tuna (be light on the mayo). A small packet of vegetable crisps can also be added as a treat!

Mid afternoon snack - see snack options

Dinner- Fish And Roasted Veg

Make a parcel of tinfoil, putting a mixture of chopped peppers and veg (making enough for leftovers tomorrow) and drizzle of olive oil and sprig of rosemary. Bake for 10mins approx or until soft. Make another parcel for 3oz (palm sized portion) of oily fish such as salmon, putting 2 slices of lemon on top before covering and baking for 10-15mins. Remove parcels and serve. Have as many vegetables as you like.

Option: you can trade salmon for chicken or white fish just make sure it is thoroughly cooked. You can also substitute with a breaded ready to grill packaged fish meal.

or

Quick, easy and affordable dinners can be made with the base of a stir fry using any vegetables you have to hand or packets of frozen veg, plus a little stir fry paste or ready made sauce and including a protein of your choice such as some prawns, chicken, tofu or other meat.
Vegetable curries and chillis can also be made with very little expense and taste great! Lentils, chickpeas and beans are cheap and easy staples to have at home. It is best to batch cook these meals and freeze some for use later in the week or enjoy leftovers at lunch the following day.
If you have not indulged in good old fashioned tins of beans for breakfast or lunch then try a dinner of baked potato and beans, topped with a little grated cheese or the staple of baked beans on toast. If you can have some salad on the side all the better. Cheap, quick and tasty!
( see Amanda's Healthy Dinner Alternatives article in the Bikini Diet section for more recipes)

Shopping list for Day 1 (remember that you can change or repeat the meals around in the plan and if you can't find any of the ingredients, they can be left out or replaced with something else. This list is for the first option. If you decide to go for one of the alternatives, make sure you amend this shopping list!)

1 banana or 1 pear
4oz mixed berries or 4oz mandarin /orange
handful of sultanas
handful of grapes
celery
10 oz chopped walnuts
salad leaves
avocado
1 apple
4 small baby potatoes or 1 small jacket/sweet potato
3 oz salmon/chicken/white fish
1 red pepper
1 yellow pepper
olive oil
fresh rosemary
1 lemon
(remember to add in the snack option ingredients)

Day 2

Breakfast - Spicy Scrambled Eggs (see recipe in week 1, day3)

or

Smoothie (You can either follow Amanda's great recipe or buy one from the shop – just make sure it's 100% fruit and not from concentrate)
No added sugar muesli
Scrambled eggs on rye toast or wholemeal bread
Porridge with fruit and seeds
Poached egg on wholemeal toast
Low sugar beans on wholemeal toast
A large fruit salad with a small natural yoghurt and a handful of nuts.

Mid-morning snack - see snack options

Lunch - Wholemeal Wrap

Wholemeal Wrap or corn tortilla (use wholemeal pita bread pocket as an alternative) Take the wholemeal wrap and stuff with leftover roasted pepper slices, 1 small tub of cottage cheese, some chopped spring onions or a little red onion.
Salt and pepper to season

or

Quick lunch alternatives include:

Packaged soup and a sandwich is an easy staple that can be healthy with just a little effort. Make sure you buy soup as freshly made as possible, go to the chill counter in the supermarket. Avoid overly creamy soups.
You can have with a few slices of whole meal bread or oatcakes or a healthy sandwich on whole meal or rye bread. Please remember to read the labels, if you can't pronounce the added ingredients then you should try to buy something more fresh.
It is often easier and cheaper to bring a small loaf of sliced bread, packet of oatcakes or rice cakes to work and simply bring along the different toppings – a tin of tuna, natural cheese slices, leftovers from the previous night's dinner.
Baked potatoes are often available and healthy fillings include cottage cheese, beans and tuna (be light on the mayo). A small packet of vegetable crisps can also be added as a treat!

Mid-afternoon snack - see snack options

Dinner - Spicy chicken. This also works with a tuna steak.

Rub each piece of chicken with a mix of dried coriander, dried cumin, natural yogurt and a little olive oil. Grill until cooked on each side. Drizzle with a little olive oil and serve with a little tomato salsa on a large green salad.

or

Quick, easy and affordable dinners can be made with the base of a stir fry using any vegetables you have to hand or packets of frozen veg, plus a little stir fry paste or ready made sauce and including a protein of your choice such as some prawns, chicken, tofu or other meat.
Vegetable curries and chillis can also be made with very little expense and taste great! Lentils, chickpeas and beans are cheap and easy staples to have at home. It is best to batch cook these meals and freeze some for use later in the week or enjoy leftovers at lunch the following day.
If you have not indulged in good old fashioned tins of beans for breakfast or lunch then try a dinner of baked potato and beans, topped with a little grated cheese or the staple of baked beans on toast. If you can have some salad on the side all the better. Cheap, quick and tasty!
( see Amanda's Healthy Dinner Alternatives article in the Bikini Diet section for more recipes)

Shopping list for Day 2 (remember that you can change or repeat the meals around in the plan and if you can't find any of the ingredients, they can be left out or replaced with something else. This list is for the first option. If you decide to go for one of the alternatives, make sure you amend this shopping list!)