For those people, looking to keep their calorie intake below the 2000kcal mark, this plan provides a good guideline to follow and how to divide your calories throughout the entire day. It is important not just to eat 3 square meals – breakfast, lunch and dinner, but instead eat snacks too. Like this you are eating small portions every few hours to keep your metabolism running smoothly and avoid the energy slumps through the day.
It is important that your choices are of nutritional value. Example: almonds with small pot of natural yogurt over a bag of crisps; that way you are choosing foods that provide a good source of protein, fibre, complex carbohydrates, vitamins and minerals, which keep you fuller for longer, over something which provides more fat. Keeping those blood sugar levels nice and steady helps you keep your energy running and helps avoid those nasty cravings especially when we turn to caffeine a lot to keep up with our busy day!
If you are eating right and drinking enough water, you shouldn’t need to grab that coffee and biscuit. Always plan the day ahead and be prepared so what you need, you can find ready in your bag or in your home cupboard, to avoid reaching to those vending machines or unhealthy fast food places on the high street.
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Follow the meal plan where you can make your own choices for your day. Remember you should never feel hungry or starve yourself to follow an eating plan. Drink plenty of water, 3-4 litres a day.
Breakfast Choices 350-450kcal:
*2 Rye toast topped with cottage cheese and a piece of fruit
*100% whole wheat toast 1 slice topped with natural peanut butter and a banana
*Vegetable omelette with1 egg and 2 egg whites and chopped veg such as peppers, mushrooms, spinach & onion
*Fresh or frozen Blueberries, Greek-style yogurt, sprinkle dark-chocolate chips, 4 tbsp homemade meusli, some chopped walnuts
Snack Choices 250kcal:
*Pot of natural yogurt + 2 oatcakes
*Handful of dried fruit & nuts
*2 Ryvita crackers + cottage cheese
Lunch Choices 450kcal:
*1 1/2 chicken breast grilled with some walnuts chopped + 1 apple chopped on a bed of lettuce with chopped tomatoes and spring onions
*Chicken/Turkey Burrito. Use 1 1/2 Chicken breast or turkey wrapped in lettuce stuffed with black/pinto beans, tomato salsa and guacamole
*1 Tuna can with a jacket potato (or sweet potato) with sweet corn
*Scrambled Egg Wrap with 2 wisked eggs spinkle some low fat grated cheese, salt and pepper to taste, cook in a fry pan and wrap in wholewheat tortilla and add some avocado chunks
Snack Choices 250kcal:
*handful of cherry tomatoes with cottage cheese
*4 dried apricots + handful of pumpkin and seeds
*small fruit salad
*1/2 warm whole grain bagel with 1 scrambled egg
Dinner Choices 450kcal:
*1 grilled tuna stead with 1 potato mashed with 1 tbsp red pesto and steamed veggies
*125g sirloin steak served with roasted tomatoes, 2 large grilled mushrooms and green beans and 1 potato
*300g chicken sliced + spinach + 1 cup brown rice
*Saute 1/4lb shrimp peeled and delivered in 1 tsp olive oil until pink (2mins) Place in a bowl. Heat 1 tsp olive oil in a skillet; saute 1 chopped garlic clove with a few shakes of red papper flakes for 30secs. Add 1 cup halved cherry tomatoes; cook 1 min more. Toss shrimp with tomatoes, 1 1/2 cups cooked whole wheat spaghetti + 1tbsp fresh basil
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