Asparagus Beansprouts
Broccoli Brussels sprouts Cabbage
Cauliflower Celery Chicory
Chinese leaves Chives
Courgettes Cucumber Curly
kale Endive Fennel
Gherkins Leeks Lettuce
Mushrooms Mustard
Cress Peppers
Radishes
Runner beans Shallots
Spinach Spring onions
Tomatoes Watercress
Serve
them lightly boiled or steamed, or as salad. Do not add butter or other
fat. Make your own salad dressing using lemon juice, vinegar, black
pepper, herbs and garlic. Avoid salt;do not use it in cooking or sprinkle
it on your food.
Chocolate
200
calories daily in the second week, decreasing to 150 calories daily
in the third week. Buy your chocolate allowance every day, do not hoard
it. When you buy it, put it into a tin immediately. Eat your chocolate
allowance when things are going well, not when they are going badly.
Do not eat chocs when you have had a row with your kids or spouse, nibble
them when you are having a jolly time.
Week
one
Every
Day Choose one breakfast, one Light Meal, one Main meal and two treats
Breakfasts
(250 calories)
- 1
slice wholemeal toast topped with mashed banana and 1 tsp honey, small
glass fruit juice
- 25g
any unsweetened cereal, milk from allowance, 1 apple, two crispbreads
with a little low-fat spread
- 1
egg, boiled or poached, 1 slice wholemeal toast, small glass fruit
juice
- 100g
tinned apricots or figs topped with 1 tbsp muesli and 1 tbsp natural
yoghurt
- 2
tbsp sweetcorn, 75g mushrooms poached in chicken stock, grilled tomatoes,
1 grilled vegiburger, 2 crispbreads
Light
Meals (350 calories)
Cooked
Meals Any supermarket ready-meal of 350 calories (check pack) or under,
with a huge pile of vegetables and/or salad from the free list.
Jacket
Potatoes Make a huge salad from the free list, add a 200g jacket potato
and one of these toppings
- 4
tbsp baked beans
- 1
carton natural yoghurt
- 100g
carton cottage cheese
Salads
Make a huge salad using vegetables from the free list and add one of
these
- 200g
chicken leg, no skin, grilled or roast, 1 apple or orange, crusty
roll
- 150g
grilled or steamed fish, 2 boiled potatoes, 1 small banana
- 1
small carton cottage cheese, 2 tbsp sweetcorn, 2 chopped apricots,
1 slice wholemeal bread, 1 banana
Sandwiches
2 slices of wholemeal bread with salad from the free list and one of
these fillings:
- 100g
tuna in brine with lemon juice
- 50g
lean ham or chicken
Soup
Weight Watchers soups from Heinz as a base and add extra vegetables
from free list, plus 50g chopped chicken, ham or tuna, 1 small wholemeal
roll
Main Meals (400 calories) - don't forget to add piles of free vegetables
- 75g
(cooked weight) wholemeal pasta or wholegrain rice and an apple and
orange to follow
- 100g
prawns with tomatoes, garlic, herbs
- 50g
chopped ham with tin of slimmers mushroom soup
- 100g
chicken breast with tin of slimmers chicken soup
- 1
well-grilled beefburger, 2 tbsp sweetcorn, grilled tomatoes, 1 slice
wholemeal bread, 1 large banana chopped and served with a little
milk from allowance and 12g mixed nuts
- Any
ready meal of 350 calories or less
- 75g
any lean roast meat, thin gravy, 75g peas, 75g carrots, chunks roast
potato, 1 apple or orange
- 200g
grilled chicken leg, no skin, 200g jacket potato, 1 small banana
- Casserole
of 150g chicken or fish cooked in 1 tin low calorie slimmers soup,
with sliced onions and peppers, 75g potato, mashed with milk
from allowance, 1 carton low calorie fromage frais
- Takeaway
meal of ½ portion medium thin pizza or 1 KFC dinner
Treats
or Emergency Snacks (50 calories each) - choose one each day
- ½
glass dry wine, topped up with soda and a few grapes
- 2
crispbreads topped with 1 tbsp cottage cheese and chopped gherkin
- 1
small banana
- 10
grapes
- 1
slice low calorie bread topped with salad from free list
Week
Two and
subsequent weeks
Add
200 calories of chocolate each day decreasing to 150 calories in Week
Three and until you reach your goal weight. You may add one 200 calorie
dessert or drink each day.
