the yummy mummy meal plan- drop 2kgs a week

[bronny-jane]

i'll type it all out, day by day so bare with me.. and grab a pen

monday
breakfast
1 serve instant porridge (original flavour) made with 180ml skim milk. sweeten with 1 tsp runny honey and sprinkle with 10g pumpkin seeds; plus 80g seedless grapes.

snack - 1 x 400g tin vegtable soup with 1 dark rye crispbread.

lunch.
50g thick-sliced dark rye bread spread with 1 tbsp reduced-fat hummus, with half a sliced large tomato plus 1 sliced red capsicum, spring onion, fresh parsley or basil, drizzled with 1 tsp olive oil; 1 apple or pear.
dinner.
cook 60g whole meal pasta and serve with 4 tbsp tomato pasta sauce and 50g mozzarella. serve with side salad and oil-free dressing.
dessert.
100g vanilla ice-cream with 1 tbsp fresh fruit coulis.

[bronny-jane]

tuesday.
breakfast.
smoothie : blend 250ml skim milk, 1 small banana, 50g frozen partially thawed raspberries or blackberries, 2tsp ground almonds.

snack- 1 large banana and 25g pretzels.

lunch
a pre-prepared cheese and salad sandwich or wrap using wholemeal bread/wrap containing 1,465kj (350cal) or less; 1 apple.

dinner.
cook 40g brown basmati rice. heat 1tsp oil in a non-stick pan and stir-fry baby corn and snow peas. add 75g canned chick peas and 100g chicken fillet or 5 tofu pieces, and 40g chicken tikka sauce. fry for 3 mins.

dessert. 40g bag mixed nuts and raisins

[bronny-jane]

wednesday
breakfast.
1 wholemeal muffin, spread with 25g full-fat soft cheese; 2 mandarins or 200g sliced melon.

snack- 8 shelled brazil nuts

lunch
300ml vegetable and lentil soup, max 835kj (200 cal); 1 small wholemeal roll; 1 apple.

dinner
beat 2 eggs with 1 tbsp of skim-milk; 2 chopped spring onions; 100g cooked, chopped new potatoes and flat leaf parsley. cook in a non-stick pan sprayed with oil. serve with 60g bread and a side salad with oil-free french dressing.

dessert- 175g fresh raspberries with 2 tbsp low-fat ice-cream and 2 tsp caster sugar.

[bronny-jane]

thursday.
breakfast.
60g muesli with 125 ml skim-milk and 1 medium pear' chopped.

snack- 50g pretzels

lunch
one bagel split and spread with 2tsp low fat spread; arrange 60g pastrami slices on top.

dinner
1 x 125g salmon fillet, grilled for a few minutes until cooked. serve with 100g green beans and 100g (cooked weight) pasta with 1 dps ready made hollandaise sauce.

dessert- 1 tim tam; 1 cup low-kj instant hot chocolate

[bronny-jane]

friday
breakfast.
2 weet-bix with 150ml skim-milk; 1 large banana.

snack- half a small avocado with 25g prawns and 1 tbsp reduced-kj vinaigrette

lunch
i ready made sandwich under 1360kj (325cal); ready- packed individual portion fresh fruit salad.

dinner
any 1 ready-made meal, no more then 1674kj (400cal) and 12g fat per serving; 2 x 100g portions green vegetables or 1 large green salad with oil-free dressing.

dessert- 175g fresh strawberries

[bronny-jane]

saturday
breakfast.
1 x tin low sugar, low salt baked beans on 1 x 30g slice wholemeal bread, with 1 tsp low-fat spread; 1 apple

snack- 20g low-fat hummus on 2 low-fat crackers; 1 large banana.

lunch
75g cooked smoked turkey breast slices; lettuce, cut into thin wedges; plenty of watercress and half a ripe mango sliced; 1 tbsp oil-free french dressing. serve with 1 wholemeal mini pita.

dinner
1 x 225g baked potato, topped with 100g, heated, drained, brown lentils mixed with 2 tbsp ready-made tomato pasta sauce, with 1 tbsp grated parmesan and 75g broccoli; 100g tub low-fat fruit fromage frais.

dessert
40g brie, camembert or goats cheese with 2 rye crackers

[Mischief]

Thank you BJ! You are a legend!

[clarebear1983]

Question: can you snack on anything else as long as it doesnt put on much weight (eg a carrot with nothing else)?? I want to try it but i get mega hungry through breastfeeding

[bronny-jane]

i say go hard on vegies for snacks, except potatoes
even water melon and grapes

[M~T~J~M]

Question: can you snack on anything else as long as it doesnt put on much weight (eg a carrot with nothing else)?? I want to try it but i get mega hungry through breastfeeding

And strawberries are great too. Very low in kj's!!