The revolutionary weight-loss plan for a slimmer you
Start shedding pounds today with nutritionist MONICA GREENFELL's brand new three week programme
NOW that I have told you how the diet works, here is phase one of my Calorie Revolution Diet. There are no fancy foods or fussy meals and I can assure you it is nutritionally balanced. This week you will be eating about 1,200 calories a day and you may drink as much tea, coffee and water as you like, although no juice.
DAY ONE
Breakfast
30g porridge oats, skimmed milk
Mid morning
Small pot of plain, fat-free bio or “live” yogurt, 3 Brazil nuts
Lunch
2 slices of ham or chicken, mixed colourful salad, a little dressing
Mid afternoon
1 apple, 3 walnuts
Dinner
Oven-baked salmon fillet (bake an extra fillet of salmon to have cold tomorrow if desired) served on a bed of mashed parsnip and mashed carrot with 3 baby new potatoes
Supper
(Always eat supper about two hours after your dinner)
Fresh fruit salad
DAY TWO
Breakfast
40g sugar-free muesli, skimmed milk, 1 tablespoon (tbsp) blueberries
Mid morning
Banana, 3 Brazil nuts
Lunch
Half avocado filled with prawns OR mixed with a few chopped walnuts and a little mayonnaise, served on lettuce OR cold salmon and salad
Mid afternoon
Pot of plain yogurt, a few grapes
Dinner
Roast chicken breast with steamed or lightly roasted vegetables
Supper
Fresh fruit salad
DAY THREE
Breakfast
Porridge OR muesli
Mid morning
6 almonds and 1 apple
Lunch
Cold chicken salad OR 300ml asparagus, spinach or carrot soup with 2 Ryvitas and light spread
Mid afternoon
3 Brazil nuts, plain bio yogurt
Dinner
Fillet steak, 6oz max, 2 tbsp peppercorn sauce, mixed colourful salad OR pure beef burger, tomatoes, mushrooms, salad, baby boiled potatoes
Supper
Stewed or tinned plums, yogurt or 2 tbsp custard OR fresh fruit salad
DAY FOUR
Breakfast
Porridge, milk, a little honey
Mid morning
Small pot of plain bio yogurt
Lunch
Cold chicken or tuna (canned in water, drained), a mixed colourful salad OR 2 tbsp of very low fat cottage cheese, vegetable sticks (celery, carrot, pepper)
Mid afternoon
1 apple, a few grapes
Dinner
Any amount grilled or roasted meat, 3 steamed vegetables or good portion of mixed vegetable ratatouille, 2 baby new potatoes OR vegetable curry or vegetable chilli, 3 tbsp rice, salad
Supper
3 rings of fresh pineapple, 1 tbsp fruit coulis (purée) OR 1 stick of cheese (30g), celery, few black grapes
DAY FIVE
Breakfast
Porridge OR muesli
Mid morning
Yogurt or small bowl of fromage frais, a few raspberries
Lunch
Tuna salad OR half avocado sliced and handful of pine nuts. Put in snap-shut container, add salad leaves, sweetcorn, cold peas or anything else you enjoy but don’t go mad. Add a tbsp good vinaigrette, snap shut, shake like a cocktail. Turn on to plate and enjoy OR 3 slices of ham with salad
Mid afternoon
Hard-boiled egg, a few grapes
Dinner
Home-made lamb or beef casserole with 3 different vegetables OR 2 home-made fishcakes with salad or peas
Supper
Small pot plain yogurt with a sliced apple
DAY SIX
Breakfast
Eggs (a maximum of 2 eggs and 2 egg whites), 1 slice granary toast, olive oil spread. Small glass of ruby grapefruit juice OR fresh orange juice with bits
Mid morning
1 banana, 6 almonds
Lunch
Smoked salmon or smoked mackerel salad OR mozzarella and tomato salad, pesto dressing
Mid afternoon
A 30g stick of cheese, few almonds
Dinner
Any roast or a grilled steak, salad or vegetables, 2 baby new potatoes OR minced beef cottage pie, cauliflower mash, peas, carrots
Supper
Small pot of plain yogurt with a sliced apple
DAY SEVEN
Breakfast
A full cooked breakfast (2 poached eggs, 2 rashers bacon, tomatoes both grilled) and glass of fresh orange juice
Mid morning
Pot of fat free plain yogurt, 6 grapes
Lunch
A high-protein salad with ham, chicken OR 2 tbsp hummus with vegetable sticks
Mid afternoon
3 Brazil nuts, 10 grapes
Dinner
Baked potato filled with small tin tuna and 1 tbsp of sweetcorn plus salad or 30g grated cheese OR chicken breast pan-fried, cooked with lemon, a little butter, (drained), add 1 tbsp single cream and tarragon. Serve with broccoli and carrots
Supper
Stewed apple and blackberry OR mango cubes and yogurt
ANYTIME FOODS
You do not have to follow these menu ideas to the letter, day by day, but use these to get you started. If you want to mix it up, you can eat the following foods for breakfast, lunch and dinner.
PROTEIN
Chicken, skinless
Türkei
Pork, fat removed, grilled or roasted
Lamb, fat removed
Beef, lean
Burger made only with minced beef, no breadcrumbs
Eggs – 2 eggs, any style, or 2 whole eggs and 2 egg whites
Salmon fillet, oven-roasted, grilled or poached. Cod or haddock, oven-roasted or poached in milk
Shellfish – any amount of crab, prawns or mussels, without sauce
Tofu
Quorn, unbreaded, preferably diced and pan-fried
VEGETABLES
Any amount of raw, steamed or very lightly boiled vegetables to be eaten within any meal. Potatoes, parsnips and sweet potatoes do not count here.
DAIRY
Any amount of skimmed milk. Between meals drink hot or cold skimmed milk with sweetener if you wish.
YOGURT
Only fat free. Be wary of yogurts that announce themselves as “low fat” and do not buy them. Never buy Greek yogurt which contains cream or any yogurt with fruit or sugar added.
CHEESE
Dense and filling, cheese is a wonderful snack. Always choose the lowest fat cottage cheese if you are having this for lunch.
FRUIT
Fruit portions need to be controlled so eat no more than two pieces a day. I encourage you to eat the darker fruits and berries for their fibre and micronutrients, just do not overdo it.
Apples and apricots in particular, while very healthy, contain natural sugar called sorbitol that will most likely cause gas and bloating.
If you have a tendency to this problem never have fruit until the evening. Do not eat dried fruit while you are initially losing all your excess weight.
CEREALS
Breakfast should always be hot porridge OR home-made, sugar-free oat muesli or eggs.
NUTS
A diet essential supplying minerals, fats and fibre. You should eat a few Brazil nuts, walnuts or almonds as snacks between meals every day in phase one of your diet.
FATS AND OILS
1 tbsp a day of cooking oil or salad dressing oil. 1 teaspoon a day of butter or olive oil spread. Do not have lowest-fat spread substitutes.
l To order The Calorie Revolution Diet by Monica Grenfell (Montgomery Books, £6.99) with free UK delivery (please allow 14 days), call 0871 988 8367 (10p/min from BT landlines) with your card details or send a cheque payable to Express Newspapers to: The Express Bookshop, PO Box 200, Falmouth TR11 4WJ or order via expressbookshop.co.uk