Healthy Eating Plan 2014

Just the word ‘diet’ makes me break out in a sweat, which sadly, doesn’t count as exercise. I’m not the only one, statistics show that most dieters quit within a month. (Appetite for Health Blog)

So here’s a little week plan I have concocted from various other diet plans to suit my lifestyle and what I like to eat. There’s seven days’ worth of meals and snacks but I’m not posting these for anyone to follow, just showing you how I eat to try and get my fitness and health back to normal.

It’s very protein based. A lot of people look at protein diets and think body builders and bulging muscles, but it doesn’t have to be. It can actually give you a slender and elegant body. Experts say if you up your protein intake, it’ll help you build muscle, which in turn helps burn more fat.

To drink along with my meal plan I have water, sugarless tes/coffee with skimmed milk, sometimes even green tea as it helps boost your metabolism and helps you burn off calories quicker.

Breakfasts

Fruity Eggs. I slice a grapefruit and scramble two eggs. It’s a nice mixture of the creamy eggs and the sharp grapefruit. Grapefruit helps speed up your metabolism, plus, it’s digested slowly so this keeps your blood sugar leverls high and keeps you fuller for longer.

Top Toast. I spread some peanut butter onto wholemeal toast and slice some banana to top it all off.

Berry Crunch. I mix a big handful of blueberries with some granola and some fat-free Greek yogurt.

Melon Bowl. I slice some melon (watermelon, cantaloupe or honeydew) and pour some fat-free Greek yogurt on top. Over that, I drizzle some honey and top with some chopped almonds.

Loaded Egg Whites. I whisk three egg whites with a handful of spinach leaves. Then I fry some chopped onions, peppers, broccoli in some oil and then add the egg mixture and cook like an omelette.

Ham and Eggs. I poach a couple of eggs and steam some spinach. I serve the eggs on top of some ham with cherry tomatoes and the spinach on the side.

Banana and Oat Smoothie. I blend a banana with some oats and skimmed milk until its smooth. 

Lunches

Chicken Salad. I mix a handful of salad leaves with some sliced peppers, carrots, cucumber and strawberries. (I know!) I then top with some grilled chicken breast. For a dressing, I mix white wine vinegar, olive oil and some mustard.

Trim Tuna. I mix a can of tuna with some chopped spring onion and light soy sauce. That tops some salad leaves, peppers and chopped coriander.

Spicy Salmon. I pop some salmon with some red onion, chilli and salad leaves. Great with grapefruit too.

Leafy Taco. I fill a large iceberg lettuce leaf with my home made salsa, (olive oil, garlic, tomato, coriander, onion and chilli) peppers, brown rice and some chicken breast.

Buff Bean Cuisine. I get a can of mixed beans, add diced cucumber, peppers, olive oil, parsley and oregano. I eat this with salad leaves and tomatoes.

Eastern Salad. For this, I make a salad of spring onion, tomatoes, cucumber, and tuna and eat it with a wholemeal pita bread.

Wrap Up. This one’s simple. Chicken breast, hummous inside a warm wholemeal wrap.

Dinners

Mediterranean Medley. I chop a red and yellow pepper, red onion, tomatoes and courgette and then bake them. I pop in some garlic and rosemary. I griddle some chicken and mix at the end.

Delish Fish. I marinate the tuna or salmon with crushed garlic, pepper, olive oil and coriander. I grill with soy sauce. This always tastes good with brown rice and broccoli.

Greek Lamb Chops. I marinate the lamb chops with crushed garlic, oregano and grill it. I then mix Greek yogurt with mint, a squeeze of lemon and olive oil. I have it with asparagus.

Super Stir-Fry. I chop two asparagus with some onion, broccoli, garlic and water. Oyster sauce too! I coat some prawns in oil and griddle them.

Saucy Salmon. I mix some chilli powder with olive oil and chopped dill and rub into the salmon. I wrap it in foil and cook it with broccoli.

Kickin’ Chicken. I blend some garlic with pepper, turmeric, oyster sauce, coriander and olive oil. I cut chicken into strips and grill. Quinoa tastes good with it.

Sweet Steak. I take the skin off of a sweet potato and mash it with cayenne pepper. I rub some lean steak with oil and fry rare.

Snacks

Handful of almonds – 2 x 25g packs or rasians or other dried fruit – hummous with carrot, cucumber, celery – pumpkin or sunflower seeds – edamame beans – olives.