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Digital Subscriptions > Healthy Food Guide > Make It Healthy Issue 12: 133 Weight Loss Recipes & Tips > YOUR 14-DAY EAT WELL DIET PLANNER

YOUR 14-DAY EAT WELL DIET PLANNER

Get back into good habits (and shed stubborn lbs) with nutrition consultant Juliette Kellow’s easy-tofollow, nutritionally balanced daily meal planners

YOUR WEIGHT-LOSS PLAN MADE EASY…

1 SIMPLY FOLLOW THE DAILY DIET PLAN. It’s fine to swap some of the meals around if you prefer – or replace them with another recipe from this collection. Do choose something with a similar calorie content, though: in this 14-day plan, our breakfasts provide around 300kcal, lunches 400kcal, dinners 500kcal and snacks around 200kcal. This means, together with your daily milk intake (see point 3), you’ll consume around 1,500kcal a day. As a rule, you should aim to lose around 1–2lb a week, although you may lose a little more than this when you first start out as your body adapts to a new way of eating.

2 HAVE YOUR SNACK ANY TIME – enjoy it at a time that suits you best. If you only have a little weight to lose or are struggling to shift those last few pounds, it’s fine for you to miss it out completely. Alternatively, if you’re heavier (or you’re male), you may like to double your snack to maintain your energy levels.

3 INCLUDE 300ML SKIMMED MILK EVERY DAY, alongside your meals and snacks, for a hit of bone-building calcium and protein to keep you fuller for longer. You can have it in hot drinks if you like, or blend it with some of the fruit from each day’s menu to make a smoothie.

4 EAT PLENTY OF FRUIT AND VEG, which should be easy as the plan contains enough for you to achieve at least the recommended five-a-day – and probably closer to seven, which studies suggest is even better for our health. If you’re still hungry, simply serve bigger portions of vegetables or salad with your meals.

5 AVOID ADDING EXTRA CALORIES in the form of dressings. Using a little balsamic or white wine vinegar means you won’t miss out on taste. Or look for low-cal or calorie-free dressings.

6 DONT HAVE SUGARY DRINKS – keep hydrated by sticking to water, tea, coffee (with milk from your daily allowance and sweetener such as stevia instead of sugar, if you need it), herbal and fruit teas, and calorie-free soft drinks.

TAKE THE GET WAISTED CHALLENGE!

We all have fat under the skin called subcutaneous or white fat (it’s where the excess energy we consume is stored), but if you’re overweight you’ll have too much of it, increasing the risk of chronic disease associated with obesity. Chances are you’ll also have the type of fat that’s stored within the abdominal cavity, called visceral fat. This can wrap itself around important organs such as the liver, pancreas and intestines, and is even more harmful than white fat, putting you at risk of serious health problems such as heart disease, high blood pressure, fatty liver disease, glucose intolerance, type 2 diabetes, infertility, certain cancers and dementia.

Because experts agree you’re at a higher risk of serious health problems if you’re apple-shaped, we’ve launched the Get Waisted HFG weight-loss challenge to support and encourage as many people as possible to reach a healthier waist measurement. For expert advice, exercise tips and to follow the journeys of six readers taking the Get Waisted challenge, join us at healthyfood.co.uk

DAY 1

BREAKFAST Banana branflakes 7tbsp branflakes with 1 banana and skimmed milk.

LUNCH Salad to go

1 serving lunchbox tuna salad (right), plus 125g pot fat-free fruit yogurt and 1 satsuma.

DINNER Veggie tortilla

Tortilla made from 1tsp sunflower oil, 2 eggs beaten with 1tbsp skimmed milk, 2tbsp grated reduced-fat cheddar and ½ small red onion, a handful mushrooms, ½ each red and green peppers, ½ courgette, 1 boiled potato (all sliced), with salad to serve.

SNACK Cheese and crackers

3 rye crispbreads with 3tbsp low-fat soft cheese and a handful grapes.

LUNCHBOX TUNA SALAD

PREP 15 MIN SERVES 1GLUTEN FREE DAIRY FREE

Lunchbox tuna salad
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About Healthy Food Guide

The healthy way to drop lbs. The latest edition in our Make It Healthy Recipe Collection helps you lose weight and keep it off for good. You'll find expert advice on food choices, how to stop eating and, of course, plenty of easy, satisfying recipes, from breakfast through to dinner.
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