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Diets
Example 6 Day Diet
| Breakfast | Snacks | Main meals (Carbs) | Main meals (protien) | FATS |
| Oats | Nuts | Sweet potato | Fish | Nuts |
| Fresh Fruit | Fresh fruit | Whole grain rice | Chicken | Oily fish |
| Whole grain muffins | Whole Grain Pittas | Whole grain pasta | Turkey | Udos choice |
| Eggs | Cottage Cheese | Vegatables | Beef | Egg yolks |
| Lean bacon | Lean cold meats | Cous Cous | Eggs | Lentils |
| Protien powder | Avocados | Lentils | ||
| Soy milk | Salad Veg |
| Monday | Tuesday | Wednesday | |
| Breakfast: | 1 x mug Oats | Poached egg | Fruit / nut salad |
| Soy milk | Whole grain muffin | ||
| Rasberries | |||
| Snack: | Whole grain pitta | Cottage cheese | Meat salad |
| Chicken breast | Whole grain pitta | UDOS Choice | |
| Avocado | Cucumber | ||
| Lunch: | Sweet potato and veg | Beef Stir Fry | Whole gran rice |
| Chicken | Fish eg Mackeral | ||
| Snack: | Nuts | Nuts / Fruit | Nuts / Fruit |
| Evening meal: | Vegatable and beef soup | Whole grain pasta mix | Cous Cous |
| Fish | Chicken |
| Thursday | Friday | Saturday | |
| Breakfast: | 1 x mug Oats | Poached egg | Scrambeled egg |
| Soy milk | Whole grain muffin | oats | |
| Rasberries | red leicester | ||
| Snack: | Whole grain pitta | Cottage cheese | Nuts / Fruit |
| Chicken breast | Whole grain pitta | ||
| Avocado | Cucumber | ||
| Lunch: | Sweet potato and veg | Beef Stir Fry | Jacket Potato |
| Chicken | Cottage Cheese | ||
| Snack: | Nuts | Nuts / Fruit | Nuts / Fruit |
| Evening meal: | Vegatable and beef soup | Whole grain pasta mix | Chicken |
| Fish | Whole meal tortilla | ||
| peppers, onions, toms | |||
| avocado, |
Diet Rules
| PROTEIN | CARBS | VEG |
| Chicken Breast | Potato | Asparagus |
| Tuna | Brown Rice | Beetroot |
| Salmon | Wholemeal Pasta | Mushrooms |
| Turkey | Oats | Broccoli |
| Beef | Wholemeal Bagel | Sprouts |
| Eggs | Sweet Potato | Carrots |
| Mackeral | Cauliflower | |
| Cod | Spinach | |
| Haddock | ||
| Cottage Cheese | ||
| Soya |
Basic Rules:
- One from each column!!!!
- Sensible serving sizes!!!!
- You shouldn't feel full to bursting after a meal!!!!
- Satisfied is the feeling, NOT FULL!!!!
- Bulk meals up with veg!!!!
- Eat every 2-3 hours
- Last meal/feed of the day, try having one scoop of protien!!!!
- That leaves you with five meals to think about!!!!
- Take away breakfast (this goes without thinking) - Leaves four!!!!
- Four meals each day that you have to think off.
- Make one meal that can be split into four.
- E.G. Cook 3 chicken breasts. Cut them up into bits and split into 4 servings. Cook off enough rice to split into 4 satisfying portions!!! As much veg/salad as you like.
- Drink plenty of water
- Black coffee, no sugar or milk, first thing in the morning!!!!
- Supplements that may help: Iodine and Chromium, Vitamin B, especially 12/13, Co-Enzyme Q10.
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