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Pocketmags Digital Magazines
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Pocketmags Digital Magazines

YOUR DIET PLAN YOUR WAY

The delicious, nutritious and versatile way to lose weight and keep it off for good

WANT TO LOSE WEIGHT AND KEEP IT OFF? My nutritious diet plan tastes so good you’ll stick to it. The day-by-day menu gets you started, and is followed by recipes, snacks and products to mix and match. You can lose up to 2lb a week if you factor in exercise. Here are my tips for keeping it healthy:

• Choose a variety of meals and snacks for a spread of nutrients.

• Keep tabs on your five-a-day – our recipe symbols will help you.

• Include meat-free days, plus two 140g portions of oily fish each week.

• Drink 1–2 litres of fluid a day – water, low-calorie drinks or teas are best.

• In addition to your daily meal choices, have 300ml skimmed milk, unsweetened almond milk or calcium-fortified alternatives in skinny coffees or shakes, to help meet your calcium needs.

Monday

BREAKFAST 300kcal Use 40g oats and 300ml skimmed milk to make up a bowl of porridge. Top with 2 chopped dried apricots

SNACK 130kcal 25g dark chocolate

LUNCH 398kcal Make a sandwich using 2 slices wholemeal bread spread with salad cream. Fill with ham or Quorn slices and crisp iceberg lettuce. Have a pear to follow

SNACK 176kcal 30g unsalted cashew nuts

DINNER 504kcal 1 serving easy broccoli and blue cheese risotto (p40). Followed by a baked apple with 2tbsp plain yogurt

TOTAL 1,508 kcal

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About Healthy Food Guide

Our October issue has everything you need for a good night’s sleep to improve your health and wellbeing. Our nutritionist pinpoints the best foods for zzzz, and sleep experts help you get your mind and body in the right place. Plus there’s a £1,000 bed set to be won! Cooking on a budget? We’ve got easy recipes for students (and emotional advice for parents left behind) and new cheap & cheerful – and healthy – meals from Jamie Oliver. It’s your number one spot for latest health advice, too, with an update on blood pressure.