Keep stress-induced sugar cravings in check with diet expert Geraldine Georgeou's five-day plan.
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 7 exercises
Once you've got the low-down on diet, don't miss
fitness expert James Menage's tips to relieve stress
Day one |
Day two |
Day three |
Day four |
Day five
The rules
Day one
Breakfast
2 poached eggs on 2 slices of wholegrain bread
2 small mandarins
Snack
1 small cucumber, ¼ cup capsicum, ¼ cup snow peas and 2 celery sticks with 2 tablespoons avocado
Lunch
2 slices wholegrain bread with 100g lean roast beef, with 1 teaspoon chutney, tomato, mushrooms and spanish onions
Snack
150g tub low-fat custard
Dinner
150g grilled garlic prawns, caesar salad with 3 leaves cos lettuce, 5 cherry tomatoes, sprinkle of croutons and low-fat dressing
1 cup fresh fruit salad
Day two
Breakfast
2 slices rye bread with ¼ avocado, tomato and 1 tablespoon low-fat ricotta
1 apple
Snack
6 wholegrain rice crackers with 1 slice low-fat cheese and tomato
Lunch
4 small falafel balls, with 2 tablespoons hummus, 1 tablespoon salsa, 1/3 cup tabouli, 1/3 cup of shredded lettuce on wholemeal pita
1 cup strawberries
Snack
200g tub low-fat yoghurt
Dinner
1 barbecued pork chop, salad, 1 medium baked potato
Day three
Breakfast
1/3 cup raw oats made up with 1 cup low-fat milk, 1 teaspoon honey and 1 tablespoon toasted almond slithers
Snack
1 apple
10 walnuts
Lunch
Medium wholegrain roll with 50g turkey, 1 teaspoon cranberry sauce, 1/3 cup alfalfa, 2 leaves lettuce
Snack
4 wholegrain biscuits with 95g tin tuna (in springwater) and 1 tablespoon pickles
Dinner
Rosemary Beef Stroganoff: 150g lean beef sauteed with ½ onion, pepper, 50ml red wine. Add squash, mushrooms, ¼ capsicum, 2 bay leaves and a pinch of rosemary and 200g canned chopped tomato. Serve with 1 cup mashed potato.
5 strawberries dipped in dark chocolate
Day four
Breakfast
45g high-fibre cereal with 1 tablespoon low-fat greek-style yoghurt, 1/3 cup blueberries and 1 cup low-fat milk
Snack
1 cup air-popped popcorn (no oil)
Lunch
3 sushi rolls
1 peach
Snack
200g tub low-fat yoghurt
10 almonds
Dinner
Spiced Apricot Chicken: 150g lean chicken breast lightly pan-fried. Add pinch basil, 1 tablespoon soy sauce, pinch moroccan spices, ½ cup apricot nectar and lightly simmer. Serve with ¾ cup cooked couscous and 1 cup steamed green beans
Day five
Breakfast
2 slices sourdough bread with 2 tablespoons low-fat cream cheese and 1 roma tomato
Snack
6 wholegrain crackers with 25g leg ham and 1 tablespoon corn relish
Lunch
1 cup minestrone with 3 small meatballs and 2 slices wholegrain bread
1 small banana
Snack
200g tub low-fat plain yoghurt with 1/3 cup blueberries
Dinner
150g sirloin steak with oven-roasted small potato, 1/3 cup pumpkin, small carrot and zucchini. Serve with 1 cup rocket with 1 tablespoon shaved parmesan, 1 tablespoon walnuts, balsamic vinegar
1 orange
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.
Week 7 exercises
Now you've got the low-down on diet, don't miss
fitness expert James Menage's tips to relieve stress
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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