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the yummy mummy meal plan- drop 2kgs a week

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  • the yummy mummy meal plan- drop 2kgs a week

    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.

  • #2
    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

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    • #3
      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.

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      • #4
        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

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        • #5
          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

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          • #6
            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

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            • #7
              sunday
              breakfast.
              2 large tomatoes, halved, grilled and served on 1 x 30g slice wholemeal toast with 1 tsp low-fat spread; 1 x 125ml tub low-fat fruit yoghurt.

              snack 2 oatcakes topped with 40g brie

              lunch
              5 rounded tbsp (125g) cooked brown rice, tossed with crunchy raw salad vegetables, diced, oil free french dressing and a choice of either 80g lean ham, chopped; 30g jarlsberg or cheddar cheese, chopped.

              dinner
              1 x McCains cheese and tomato micro pizza, served with a very large mixed leaf salad, plus cucumber, sliced capsicum, red onion and fresh herbs, with an oil free dressing.

              dessert, 3 rings pineapple in juice with 100ml greek yoghurt and 1 tsp honey

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              • #8
                and thats it..... time for a smoke and a coffee

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                • #9
                  Thanks bj!!! big hugs 2 ya!

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                  • #10
                    Good on you Bronny-Jane..
                    I just didn't have the energy to do that!!

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                    • #11
                      Bronny Jane's a legend!!
                      (& M, T & J's mum IS COOL )

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                      • #12
                        Good job!

                        I do something similar but smaller meals, 6-7 times a day, must be working as I am loosing weight!

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                        • #13
                          HI all
                          I think its a great idea but just a quick Question...
                          Does it say you can substitute anything if you dont like something or cant eat something? And does it say what you can & cant drink?
                          Thanks

                          Comment


                          • #14
                            it doesnt say, but if you replace it with something similar im sure it would be ok, as for drinks, im still going to have my coffee, just limit it to 4 a day, and diet softdrinks too

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                            • #15
                              well done bj typing that out!
                              and with three kids....
                              my hero

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