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Weight Loss Meal Plan - Slimming Proposals for the Following 7 Days

If you'd like a weight management meal plan to get your fat loss plan started just follow the rules below but please be sure to have regard to any medical problems you may have and take guidance from any medical specialist who may be advising you.

The purpose of this low fat diet plan is to help you lose pounds by making fat free food selections and eating in a way that maintains your blood sugar level inside a satisfactory range - this'll help stop those mid morning and afternoon energy dips when you are tempted to reach for the chocolate and cakes.

First, some general guidance:

- Eat your fruit fresh or from frozen. Avoidcanned fruit, fruit juices and stewed fruits

- Fresh and frozen vegetables should be chosen again avoiding canned produce. Withstand the enticement to add salt when cooking your plants. (NB canned tomatoes are permitted as they have an inclination to have no additives)

- Include at least 5 portions of fruit and veggies in your diet every day

- Plan to have 3 meals and two nibbles each day. Don't starve and binge

- For nibbles choose fresh fruit, salad or veggies, a tiny smattering of walnuts or almonds (approx 9 in number)

- Trim all visible fat and skin from beef

- Make it a habit to have a bottle or glass of water by your side which you sip throughout the day

- Use the skimmed/terribly low-fat milk in your tea and coffee

- plan ahead and be prepared. Most weight reduction meal plans fall by the way when the dieter finds himself delayed without a healthy snack and no healthy supplies to eat when he does get home. Be sure to always carry a piece of fruit and a bottle of water when out - you'll find it a lot easier to fight against temptation.

Your 7 Day Weight Control Meal Plan

Day 1

Breakfast: Hash browns, beans and bacon.

Make your own hash browns with lots of grated potato and finely cut onion and sliced herbs of your choosing. Shape into small patties and coat with cooking spray (PAM or Frylight) before frying until golden brown and cooked thru. Serve with baked beans and griddled bacon with all identifiable fat removed.

Lunch: Pasta salad

Cook a generous bit of pasta and when cooled mix with your choice of sliced fruit and salad vegetables. Dress with a fat free vinaigrette dressing. Have additional fresh fruit for pudding if needed.

Dinner: Baked Cod in a Parcel with steamed veg

Choose cod or any corpulent white fish fillet. Encase in a paper parcel with lemon or lime wedges, seasoning and herbs of your choosing. Serve with a selection of gaudy steamed veggies.

Day 2

Breakfast: Egg and tomatoe.

Scramble a couple eggs with a little cooking spray and herbs of your choosing. Serve with a big pile of fresh grilled tomatoes

Lunch: Salad Open Sandwich

Using 1 slice of whole wheat bread on the base pile on as much lean, cooked, low fat beef as you would like and add a generous pile of mixed salad. Dress with fat vinaigrette to taste. Once more It's fresh fruit of your choice for dessert

Dinner: Vegetable Curry and Rice

Select all your favourite plants and chop them to equal size bites. Simmer in a quarter pint of vegetable or meat stock until soft, Add your favourite curry spices - garam masala, cumin, turmeric, coriander, chilli, ginger - your choice and mix in a generous dollop of extremely fat free natural yoghurt. Just allow this to heat thru (don't let it boil or the yoghurt will spoil). Serve with a generous portion of rice boiled with cardamon pods and saffron.

Day 3

Breakfast: Breakfast On the Run.

Take one wholemeal bread roll and fill with lean ham, cut tomato, dill pickle and onion if you prefer. Tuck a banana in your pocket and you are prepared to take your breakfast on the run.

Lunch: Salad Nicoise

Mix together lettuce, canned tuna (select canned in brine rather than oil and drain well), cherry tomatoes, quartered hard boiled eggs, cooked green beans and cold cooked new potatoes. Dress with fat free vinaigrette if required. Fresh fruit for dessert

Dinner: Prawn paella

Gradually cook a sliced onion and garlic to sample in a little plant stock till tender. Add the contents of a tin of chopped tomatoes and a generous few of dried rice. Permit to cook and cook until rice is almost, adding more stock a little at a time if required. Towards the end of the cooking time add some diced peppers and chopped green beans along with a generous. Portion of prawns.

Day 4

Breakfast: Spanish Omelette.

Gradually fry sliced onion peppers in cooking spray until tender. Add sliced cooked potatoes and cover with 2 beaten eggs with herbs and seasoning to sample. When the underside of the omelette is set brown the top under the griddle.

Lunch: Hummus and Veg

Select a bowl of instant low-fat hummus or prepare your own by mixing chick peas, garlic and lemon juice in a food processor with herbs and seasoning to your taste, declined with a little water if the mix is too dry and thick. Serve with pieces of carrot, courgette/zucchini, pepper and florets of cauliflower and broccoli. Follow with a giant bunch of grapes.

Dinner: Mid Week Cheat Roast

Select either meat steaks or pork or lamb chops according to your preference. Remove all visible fat before cooking. Grill and serve with the mint, apple or horseradish sauce and a large plateful of mixed colorful steamed plants.

Day 5

Breakfast: Kippers and Tomatoes.

Griddle a couple of kippers and serve with a generous piece of griddled tomatoes

Lunch: Couscous salad

Create a packet of couscous with boiling water. Add any left over veggies, salad, fruit and herbs and dress with fat free vinaigrette.

Dinner: Chicken fajitas

Limit yourself to one tortilla pancake but pile it high with stir fried chicken strips blended with peppers and onions. Crown with very low fat natural yoghurt. Add chilli to personal choice.

Day 6

Breakfast: Low sugar heavy fibre cereal, fresh fruit and low-fat natural yoghurt.

Lunch: Jacket potato with coleslaw

Fill a large jacket potato with home made coleslaw made from finely slice raw plants mixed with fat free vinaigrette. Add herbs to sample

Dinner: Take yourself out for dinner

You've got the concept by this time and are way more than able to make the healthful decisions. Select salad and decline the dressing if there isn't any fat free version available. Have grilled meat or fish. Ask that your vegetables be steamed and served without butter or sauces. Enjoy a thin crust pizza with a typically vegetable or meat topping (ask them to go light on the cheese. Fresh fruit or sorbet for dessert.

Day 7

Breakfast: Brunch sandwich.

A piece of whole wheat bread toasted and piled with onions delicately cooked with tomatoes and mushrooms. Crown with 2 poached eggs

Lunch: Chicken and Mango Salad

Shred a cooked chicken escallop and mix with sliced fresh mango, cubed fresh pineapple, chopped kiwi fruit and dress with natural yoghurt flavored with chilli.

Dinner: Pasta with ratatouille

Fry sliced onion and garlic in cooking spray, add a tin of tomatoes and a teaspoon of synthetic sweetener, whisk in chopped courgette, peppers and aubergine and simmer until tender. Serve with masses of boiled pasta and some rasped parmesan.

Don't forget to pack your nibbles and water every day and take every chance to incorporate physical activity into your usual daily schedule.

The Austin weight loss meal plan is a low calorie healthful diet that may promote weight management.

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