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Digital Subscriptions > Healthy Food Guide > July 2019 > YOUR DIET PLAN YOUR WAY

YOUR DIET PLAN YOUR WAY

Looking for a final push before your holiday? You could still lose a few lbs before you hit the beach!

LOSE 8lb in 4 WEEKS NUTRITION APPROVED RECIPES

IT ISN’T TOO LATE to trim your waistline before your holiday without resorting to a crash diet. This plan concentrates on veg-based meals with plenty of volume to help ill you up. You can expand them even further by adding a green salad with a drizzle of balsamic vinegar – if your meal looks big and takes longer to eat, research suggests you’re less likely to tuck into cakes and biscuits. Our nourishing snacks make every calorie count so you get a variety of nutrients, from carotenes to help protect your eyes and skin from the sun’s UV rays to minerals such as iron and selenium to boost your energy and antioxidant levels.

Drink plenty of water, especially on warm days, and have an extra 300ml skimmed milk, unsweetened almond milk or calcium-fortiied alternatives to meet daily calcium needs.

Monday

BREAKFAST 306kcal

The night before, mix 40g oats in a bowl with 200ml skimmed milk. Stir in 10g sultanas and a pinch of mixed spice and transfer to the fridge. In the morning, stir in 1 grated apple to serve

SNACK 146kcal

100g strawberries served with 30g ricotta spread on 20g rye crispbread

LUNCH 356kcal

Split a granary roll and spread half with 1tsp pickle. Sprinkle over 40g grated reduced-fat cheddar. Top with the other half and serve with a salsa of 1 chunk diced cucumber and 1 diced pear

SNACK 147kcal

25g cashew nuts

DINNER 524kcal

1 serving tofu and chickpea coconut curry (p42)

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About Healthy Food Guide

Find your sense of inner calm with our guide to understanding hormonal changes and simple mindful breathing exercises to de-stress your day. We investigate how IBS might be improved in just 9 weeks and a new diet for carb lovers. Summer fruits and toast toppers fall under the nutritional spotlight, and we put alcohol-free spirits and ice to the test. Plus fish and chips and ice-cream treats get a makeover.