Diet expert Geraldine helps transform your whole body with this special eating 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 8 tips
Once you've got the meal plan, don't miss this week's feature:
Eat like a lady to beat the bulge
Day one |
Day two |
Day three |
Day four |
Day five
The rules
Day one
Breakfast
45g high- fibre cereal with 1 cup low-fat milk and 2 fresh, sliced apricots
Snack
1 cup popcorn (no oil)
Lunch
Wholegrain toastie with 2 tsps olive spread, 30g low-fat mozzarella, tomato, chargrilled zucchini and eggplant
1 apple
Snack
½ mango, 200g tub low-fat yoghurt
Dinner
150g lean beef rissole on 1 wholegrain roll with 3 pickles, 2 slices beetroot, tomato, onion, 1 tbsp sauce; serve with garden salad with balsamic dressing
2 scoops gelato
Day two
Breakfast
Scrambled eggs on 2 slices of wholegrain toast with ½ cup sauteed mushrooms and 2 grilled tomatoes
Snack
100g fruit compote with 2 tbsps low-fat yoghurt
Lunch
Wholemeal wrap with 1 tbsp low-fat cream cheese spread, 105g tinned salmon and vegies of choice
1 nectarine
20 peanuts
Dinner
150g diced chicken breast, 1/3 cup chopped pineapple, ¼ capsicum, 1 zucchini, 1/3 cup snow peas, 1 small carrot with ½ cup low-fat sweet and sour sauce; serve with 1 cup basmati rice
Day three
Breakfast
2 slices of wholegrain raisin toast with 2 tbsps ricotta
Snack
2 brown rice cakes with 1 tbsp low-fat cream cheese and 25g smoked salmon slices
Lunch
1 cup grilled baby octopus salad with 1 tbsp olive oil, 1 tbsp lemon juice. Serve with 1 cup greek salad with low-fat dressing
Snack
200g tub low-fat yoghurt and 5 strawberries
Dinner
Vegie pizza on wholegrain base; top with 1/3 cup low-fat mozzarella, 2 tbsp tomato paste and sliced vegies of choice; serve with salad
2 mandarins
Day four
Breakfast
1/3 cup raw oats made up with 1 cup low-fat milk with 1 grated apple and ¼ tspn cinnamon
1 peach
Snack
6 wholegrain rice crackers with 1 slice of low-fat cheese and tomatoes
Lunch
130g baked beans on 2 slices wholegrain toast; serve with 1 cup mixed-leaf salad, small serve low-fat feta, tomatoes
1 pear
Snack
1 corn on cob
Dinner
Stir-fry 150g chicken breast with vegies of choice, 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp chilli paste, 1 garlic clove, crushed; serve with 1 cup basmati rice
Day five
Breakfast
2 slices wholegrain toast, one with 2 tsps peanut butter, one with 1 tbsp low-fat cottage cheese
Snack
2 small peaches
10 almonds
Lunch
Wholegrain toasted roll with 50g lean shaved leg ham, 1 slice reduced-fat cheese, 1 slice pineapple
Snack
½ bagel with smoked salmon slice, 1 tsp low-fat cream cheese spread, 1 slice Spanish onion and ¼ tsp dill
Dinner
150g grilled sirloin steak with steamed vegies and 1 medium baked potato; serve with low-fat pepper sauce
1 cup fresh fruit salad
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 8 tips
Once you've got the meal plan, don't miss this week's feature:
Eat like a lady to beat the bulge
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
Go back to A New You! index
