Diet expert Geraldine helps you feel great and look younger with this special anti-ageing 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 9 tips
Once you've got the meal plan, don't miss this week's feature:
Fabulous over 40!
Day one |
Day two |
Day three |
Day four |
Day five
The rules
Day one
Breakfast
1 wholegrain muffin, 1 poached egg, 25g sardines or salmon slices and wilted spinach
Snack
1 small handful prunes
Lunch
4 small falafel balls on a lavash wrap with ½ cup tabouli, cup red cabbage, 1 tbsp bean sprouts, 1 tbsp pickles and low-fat hummus
1 apple
Snack
4 rice cakes, 1 slice low-fat cheese, Vegemite
Dinner
Corn fritters: 2 tbsp creamed corn, 1 tbsp corn kernels, 1 diced spring onion, 1 tbsp chopped basil and parsley, ½ potato, grated, 1 egg-yolk. Mix and cook in 1 tbsp olive oil. Serve 2 corn fritters with 150g grilled chicken breast, salad and sweet chilli sauce.
2 scoops gelato
Day two
Breakfast
1/3 cup raw oats made up with 1 cup low-fat milk, 1 tsp brown sugar, 5 strawberries
Snack
150g tub low-fat custard
Lunch
100g salmon, 1 tbsp low-fat cream cheese, lettuce, ¼ avocado, 1 tsp dill, 1 tbsp capers on wholegrain bagel
Watermelon
Snack
1 corn on cob
Dinner
Fish and Moroccan wedges: 150g grilled fish, 1 cup oven-baked wedges with 1 tsp moroccan seasoning, served with salad of mixed lettuce, cherry tomatoes, cucumber, ¼ capsicum and ½ spanish onion
140g tub peaches with 1 scoop low-fat ice-cream
Day three
Breakfast
2 slices wholegrain toast with grilled roma tomatoes and 2 slices reduced-fat cheese, small bunch grapes
Snack
1 small handful pumpkin seeds
Lunch
Chicken caesar salad on 2 slices wholegrain bread (100g chicken breast, cos lettuce, tomato, spanish onion and 2 tbsp low-fat caesar dressing)
Snack
2 kiwifruit, 10 walnuts
Dinner
Beef in black bean sauce: 150g lean rump steak cut in strips, stir-fried, with 4 asparagus spears, 1 crushed garlic clove, ¼ cup diced capsicum, 1 cup broccoli, 1 stick celery, ½ onion, and ½ cup low-fat black bean sauce. Serve with 1 cup cooked basmati rice.
Day four
Breakfast
2 slices wholegrain toast, omelette, 2 eggs, 1 tbsp low-fat milk, 1 slice low-fat cheese, 25g ham
1 apple
Snack
¼ capsicum, 1 celery stick, 1 small carrot, ½ cucumber with 2 tbsp salsa
Lunch
1 wholegrain pita with 2 tbsp low-fat cottage cheese, 1 tbsp alfalfa, 2 slices beetroot, 1 tbsp rocket, 5 cherry tomatoes
2 peaches
Snack
1 cup blueberries
Dinner
Smoked Salmon Pasta: 150g smoked salmon, 4 asparagus spears, mushrooms, 2 shallots. Sauce. 200ml light evaporated milk, 2 tsp tomato paste, 1 teaspoon french mustard, 1 tbsp lemon juice, 1 teaspoon dill. Serve with 1 cup cooked pasta.
Day five
Breakfast
45g high-fibre cereal, 1 cup low-fat milk, 5 strawberries
Snack
6 wholegrain rice crackers with 2 tbsp low-fat hummus
Lunch
Sourdough with 50g lean pastrami, tomato, 1 slice reduced-fat swiss cheese, ½ cup spinach leaves
2 plums
Snack
Fruit smoothie: ½ cup blueberries, 1 cup low-fat milk, 2 tbsp low-fat plain yoghurt, 1 tsp honey
Dinner
Hawaiian pizza: 100g shaved ham, 2 pineapple slices, cup reduced-fat mozzarella on wholemeal pita. With greek salad, matchbox-sized feta and balsamic vinegar.
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 9 tips
Once you've got the meal plan, don't miss this week's feature:
Fabulous over 40!
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
