Diet expert Geraldine Georgeou's simple eating plan will help you budge those last stubborn kilos.
It's specially prepared for
Woman's Day readers, as part of our three-month diet and exercise program
A New You!
We have a huge archive of other purpose-built meal plans — see our meal plan section to find out more!
Week 6 exercises
Once you've got the low-down on diet, don't miss
fitness expert James Menage's anti-batwings exercise plan!
Day one |
Day two |
Day three |
Day four |
Day five
The rules
Day one
Breakfast
2 slices of toasted wholegrain fruit bread with low-fat ricotta
Snack
Carrot, cucumber, capsicum sticks, cherry tomatoes with low-fat cottage cheese
Lunch
100g of chicken breast on 2 slices of wholegrain bread with cucumber, tomato and lettuce
10-15 grapes
Snack
1 cup air-popped popcorn (no oil)
Dinner
Baked Chicken Schnitzel: 100g baked chicken schnitzel with portuguese spice, small baked potato with low-fat sour cream, shallots. Green salad with balsamic vinegar.
200g tub of low-fat yoghurt
Day two
Breakfast
45g wholegrain high-fibre cereal with a cup of low-fat milk. 140g canned apricots
Snack
4 wholegrain crackers with 2 tablespoons of low-fat hummus
Lunch
95g of canned tuna, with cucumber, tomato, lettuce, capsicum, 1 boiled egg on 2 slices wholegrain bread.
2 plums
Snack
Orange
Dinner
Spinach and Ricotta Cannelloni: 2 cannelloni stuffed with spinach, low-fat ricotta and 1 egg. Top with tomato-based sauce, sprinkle with low-fat cheese and bake. Serve with steamed green beans, carrots and squash
Day three
Breakfast
2 poached eggs on wholegrain muffin with sauteed spinach leaves and mushrooms
1 pear
Snack
200g tub of low-fat yoghurt
Lunch
1 lentil patty, tzaziki dip, greek salad, matchbox-size feta on 1 wholemeal pita
140g fruit salad
Snack
1 small banana
Dinner
Chicken Tortilla: 1-2 tortilla wraps stuffed with skinless chicken breast, capsicum, tomatoes, ½ onion, mixed beans, salsa, topped with reduced-fat cheese and warmed.
Poached pear with 1 scoop of low-fat vanilla ice-cream
Day four
Breakfast
2 slices of wholegrain toast with low-fat cottage cheese and sliced tomatoes
Snack
2 mandarins, 10 pistachios
Lunch
One 95g can of tuna with 1 tablespoon of corn kernels, celery, tomato, lettuce and 97 per cent fat-free mayonnaise with 2 slices of wholegrain bread
Small apple
Snack
2 slices of shaved lean ham (25g) with mustard on one wholegrain muffin
Dinner
Veal parmigiana: 100g of lean veal topped with eggplant, tomato-based sauce and low-fat cheese and baked. Serve with ½ cup of mashed potato, 6 asparagus spears
Day five
Breakfast
2 slices of wholegrain toast, 130g can baked beans, cup low-fat cheese
Snack
200g tub low-fat yoghurt
Lunch
100g grilled chicken breast with ¼ avocado, tomato and lettuce on wholemeal lavash.
10 strawberries
Snack
½ capsicum stuffed with 2 tablespoons low-fat cottage cheese, pickles and shallots
Dinner
Stuffed Mushrooms: 2 portabella mushrooms stuffed with 95g tuna, ½ cup cooked basmati rice and cup low-fat cheese. Grill. Serve with greek salad (matchbox-size feta).
2 tablespoons low-fat ice-cream, ½ cup blueberries
The Rules
- Adults have at least four alcohol-free nights a week.
- Aim for 45 minutes of high-intensity walking a day as a family
- You MUST keep a food diary. It's been proven the number-one way to lose weight.
- Free! Eat as much as you like of these snacks, which are almost completely kilojoule-free: strawberries, raspberries, blueberries, blackberries, celery, carrots, buk choy, passionfruit, cucumbers, Vegemite, tomatoes.
Portion power
How to quickly determine portion sizes for your meals...
- 1 serve of rice or pasta = a fist
- 1 piece of meat, fish or chicken = the size and width of a deck of cards
- 1 serve of cheese = one slice, or 4 small cubes that could fit in a matchbox
- 1 serve of butter = your fingertip
Note: All meals are for one person, and each day is roughly 6400kJ-6500kJ.
Exercise
Now you've got the low-down on diet, don't miss
fitness expert James Menage's anti-batwings exercise plan
We have a huge archive of other purpose-built meal plans — see our meal plan section to find out more!
Do you have a weight loss story to share with us? We'd love to hear about it. Email: womansday@acpmagazines.com.au
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