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Fad-free diet: Seven day meal plan

Day 1

Breakfast: Untoasted muesli + low-fat milk + tinned apricots
Lunch: Turkey, cranberry and lettuce sandwich, plus a tub of reduced-fat yoghurt
Dinner: Fetta, sun-dried tomato and broccoli frittata and bean salad, plus a tub of reduced-fat yoghurt and fresh fruit salad

Day 2

Breakfast: Multigrain toast + cottage cheese, honey & banana
Lunch: Ham, cheese & salad roll, plus some carrot sticks
Dinner: Chicken kebabs wraps + green salad, plus some fresh strawberries + a tub of low-fat frozen yoghurt

Day 3

Breakfast: Two thin slices fruit toast + a banana smoothie
Lunch: Pumpkin & chickpea salad
Dinner: Grilled fish + potato + green salad, plus reduced-fat custard + stewed apple

Day 4

Breakfast: Porridge + blueberries
Lunch: Tuna patties + side salad
Dinner: Steak + steamed vegetables + jacket potato, plus reduced-fat ice cream + canned peaches

Day 5

Breakfast: Wholegrain cereal flakes + low-fat milk + kiwi fruit
Lunch: Sushi rolls (salmon, tuna, avocado or salad fillings), plus small coffee or hot chocolate, made with skim milk
Dinner: Spaghetti bolognaise + a green salad, plus a small reduced-fat cheese & fruit platter

Day 6

Breakfast: Multigrain toast + avocado + a poached egg and a grilled tomato
Lunch: Small wholemeal pita bread wrap filled with roast beef, wholegrain mustard & salad greens, plus milkshake made on low-fat milk
Dinner: Tuna & pumpkin risotto + side salad, plus tub of reduced-fat yoghurt + an apple

Day 7

Breakfast: ‘Breakfast bruschetta’ with sourdough bread, avocado & tomatoes, plus milk coffee made on low-fat milk
Lunch: Egg & lettuce sandwich, plus tub of low-fat frozen yoghurt
Dinner: Tofu & vegetable stir-fry + hokkien noodles, plus fruit smoothie made from low-fat milk

Note: Some of the dinner meals (such as the risotto and the spaghetti bolognaise) can be cooked in larger amounts and frozen for the next week.

Nutrition analysis

Energy: 5600kJ/day
Protein: 74g/day
Total fat: 45g/day
Carbohydrate: 150g/day
Fibre: 25g/day


If hungry between meals, save fruit or dairy from mealtimes and have as a snack, or alternatively select one or two choices from the following list:
20 raw almonds One piece of fresh seasonal fruit 250mL low-fat milk One cup of vegetable sticks such as capsicum or carrot with 50g hummus Two wholegrain dry biscuits topped with slices of tomato and cracked pepper

easy plan for weight loss


Egg-White Frittata with Feta, Spinach, and Mushrooms
2 egg whites and 1 whole egg
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice* mixed with 6 oz water or seltzer
Pomegranates have natural sugars to satisfy your sweet tooth and are packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system.

food that keeps you full: eggs
For just 70 calories, an egg delivers more than 6 grams of protein, says Shelley McGuire, Ph.D., a spokesperson for the American Society for Nutrition. One study found that women who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories, possibly because all that protein kept their hunger in check. The egg eaters reported more energy too!

7 best foods for weight loss :D


These filling, snackable bites can help keep your blood sugar steady. A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate just the slice. And the higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat. Plus, blood sugar changes cause the body to make insulin, which can increase abdominal fat. Eat almonds on their own, or in almond-butterform.


An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Credit their high-fiber status—4 to 5 g each—which fills you up. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."

Black beans

According to data from the National Health and Nutrition Examination Survey, bean eaters weigh less and have slimmer middles. Beans are super fat fighters because they contain the ideal combination of fat-busting nutrients—soluble and insoluble fiber, protein, and a type of fat-burning carb called resistant starch.


Cauliflower is also a vitamin C standout: Just 1/2 cup nets you 36 percent of your daily needs. Plus, this cruciferous veggie is a proven cancer fighter—it's been linked to a lower risk of colorectal, lung and stomach cancers. And like almost all veggies, cauliflower is low in calories while still offering filling fiber. This veggie is also super versatile and can make a great replacement for heavier foods. Try cauliflower roasted until crispy as a side dish to burgers or sandwiches, mashed up with a little trans-fat-free margarine to mimic mashed potatoes, or pureed and added to soups instead of cream.


Everything is nice about this spice. Just 1/2 teaspoon each day can help control your blood sugar and prevent the postmeal insulin spike that can trigger your body to store fat rather than burn it. You can also use cinnamon to bring out the natural sweetness in foods, rather than adding calories from sugar. All spices help you trim down when used to add flavor to foods instead of oil, butter and calorie-laden condiments.


Raise your mug to higher metabolism! The caffeine in coffee can raise your resting metabolic rate by about 15 percent, and the effect can last up to four hours—that adds up to 30 to 50 calories burned per day. Plus, people who sip 3 to 4 cups of regular or decaf coffee per day are 30 percent less prone to type 2 diabetes. Chlorogenic acid, found in coffee, may help prevent insulin resistance, which can lead to obesity and diabetes.

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