Trousers tight af­ter the sum­mer? Our healthy-eat­ing plan can help

Woman's Own - - Real Life Behind The Photo -

Break­fasts

2 Weetabix with skimmed milk and a banana. One boiled egg smashed with 75g ri­cotta cheese and snipped chives on a slice of whole­meal toast.

Bowl of straw­ber­ries with 200g full-fat Greek yo­gurt and 1tbsp of any seeds.

Por­ridge made in the mi­crowave with 40g oats and 240ml skimmed milk, hand­ful of rasp­ber­ries and a small driz­zle of honey.

Smoothie: 200ml skimmed milk or al­mond milk, whizzed with 1tbsp wheat­germ, 100g fresh or frozen mixed berries, 2tsp honey and 1tbsp al­mond but­ter.

2 grilled rash­ers of ba­con and a grilled tomato on a slice of toast with a tiny scrape of but­ter.

Lunches

Mix 100g prawns, small chopped mango and 25g un­salted cashew nuts with 1 level tbsp cur­ried may­on­naise and co­rian­der leaves. Pile into crisp let­tuce leaves.

A baked sweet potato (220g un­cooked weight) with can warmed black beans mixed with a chopped fresh tomato and dried cumin and co­rian­der to taste. Top with 2 level tbsp half-fat creme fraiche.

Wa­ter­cress, av­o­cado and mango salad: Toss a hand­ful of wa­ter­cress, diced av­o­cado, large mango,

¼ sliced red onion and 1tbsp each of flaked al­monds and golden raisins with 2tsp olive oil and 1tbsp white wine vine­gar.

A 300g serv­ing bowl of car­rot and co­rian­der soup with a whole­meal roll and 75g re­duced-fat hou­mous.

Bean and tuna salad: 80g blanched fine green beans, mixed with tin drained bor­lotti beans and 200g can tuna in spring wa­ter. Add 1tbsp toasted pine nuts and 1tbsp pars­ley. Dress with 2tsp olive oil and 1tsp bal­samic vine­gar and serve on a bed of wa­ter­cress.

1 small jacket potato topped with a small tin (105g) of red salmon; dessert bowl of mixed salad driz­zled with 2tsp olive oil and vine­gar.

Din­ners

Grill a cod steak wrapped in a slice of Parma ham and serve with steamed spinach and 200g bought cheesy mashed potato. Veg and cheese omelette: Fry cour­gette, red onion and red pep­per in 1tsp oil. Pour over 2 beaten eggs mixed with 1tbsp skimmed milk and cook un­til set. Top with 2tbsp grated cheese, grill un­til cheese is bub­bling. Serve with lots of salad and 50g crusty bread.

Stir-fry a chopped chicken breast and any colour­ful veg in 1tsp olive oil along with some gar­lic and gin­ger. Serve with pouch of mi­crowave quinoa and dash of re­duced-salt soy sauce.

Serve 120g roast chicken breast with 2 medium-sized roast pota­toes, a pile of veg­eta­bles and gravy made from gran­ules.

A grilled lamb leg steak (120g cooked weight) rubbed with rose­mary and ground co­rian­der seeds. Served with roasted but­ter­nut (200g cubes roasted with 1tbsp oil) and crushed peas.

A grilled salmon fil­let, served with 3 new pota­toes and rata­touille (stir-fry cour­gettes, pep­pers, red onion and aubergines, sim­mer with a can of plum toma­toes and sprin­kle of herbes de provences).

Ex­er­cise boost

To tone and trim, team your slim­mer jeans plan with daily squats (10-30 daily de­pend­ing on your abil­ity) and at least 10,000 steps a day.

An­gela’s Top Tip to help de-bloat. ‘Avoid too much salt chilli Use pep­per, herbs and food in­stead.’ flakes to sea­son your

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