Breakfast
You’re looking for 500 to 600 calories here to set you up for the day.
Steer clear of sugary or chocolaty cereals and pick something oat or whole grain based that will give you a nice slow release of energy.
Add one of these mains to two of the sides for a breakfast that will set you up for the day:
Main Option 1
Two Shredded Wheat biscuits with 200ml of semi-skimmed milk
Main Option 2
40g Oats with 200 ml of semi-skimmed milk and a tablespoon (tsp) of honey to sweeten
Main Option 3
1 bagel topped with scrambled eggs (1 whole egg and 2 whites) and a chopped thin slice of ham or 2 meat-free ham style slices
Side Option 1
Slice of toast with jam or honey
Side Option 2
1 medium piece of fruit or 250ml glass of fruit juice
Side Option 3
150g low fat yoghurt
When you’re done, wash it down with two tall glasses of ice cold water.
Lunch
You need 400-500 calories here. If you eat out of a lunch box, you can’t go wrong with a good sandwich of lean meat and veg on wholemeal bread.
If you don't, a good helping of carbs, like a jacket spud, or some rice or pasta will replace the sandwich for something a little more interesting.
Try one main and one side from the following list:
Main Option 1
100g of chicken breast or 150g of meat-free chicken style fillets (such as Quorn Simply Fillets), a tsp of low fat mayo, and some leafy veg in two slices of wholemeal bread
Main Option 2
Large jacket spud without skin, topped with 100g of tuna or 200g of beans, and side salad with a tsp of low fat dressing
Main Option 3
Medium pita bread filled with 100g of turkey breast or 200g of canned kidney beans (drained) and mixed veg
Side Option 1
Large piece of fruit
Side Option 2
150g low fat yoghurt
Side Option 3
Medium sized slice of garlic bread
Wash it all down with 2 glasses of ice cold water.
Dinner
Again we’re looking for 500-600 calories here. Get a nice balance of lean meats coupled with starchy carbs such as pasta or rice.
Chuck a good healthy dose of veg on top and you have a dinner fit for a very lean king! Here’s some ideas for you - again add a side to any of the mains:
Main Option 1
Spaghetti Bolognaise: 120-150g of turkey or chicken, or 150-180g of Vege mince, cooked with herbs and spices to taste, laid on 60-70g (weighed uncooked) of pasta, sprinkled with 15-25g of low fat cheese. Serve with mixed veg
Main Option 2
Chicken and egg rice: Fry 75-80g of chicken breast or 100g meat free chicken style pieces (such as Realeat or Quorn) in a little oil, garnishing with herbs and spices to taste while boiling 80-90g (weighed uncooked) of rice. Scramble 1 egg and 1 egg white and mix into the rice, then cut chicken into cubes or strips and lie on top or mix in. Serve with mixed veg
Main Option 3
Microwave ready meal. There are many low fat options nowadays, just make sure it falls within 300-400 calories and has less than 13g of fat
Side Option 1
½ crusty roll with low fat butter
Side Option 2
Small fruit salad
Side Option 3
100g of Strawberries, topped with 100g low fat Greek yoghurt
Snacks
In between meals, eat between one and three 100 calorie snacks. This will not only keep hunger at bay, but give your body a consistent source of energy to wade of the feast-famine response.
If you eat a big meal, your body can take that as a signal that it won't be getting food for a while, i.e. you’ve just eaten that much because you’re about to fast.
As a result, it can trigger the brain to store fat (remember body fat is stored energy) so it has enough energy to deal with the upcoming food shortage.
Try one of these options:
Medium sized piece of fruit
150g pot of low fat yoghurt
20g nuts, such as almonds or hazelnuts. Not KP!
Thin slice of bread with a tsp of peanut butter or 60g of Quark
100g pot of low fat yoghurt topped with 50g diced fruit
These snack suggestions vary in nutrition content. Some are mostly protein, some mostly carbs, and others mostly good fats, so if you’re eating 2-3 snacks, make sure you don’t pick the same one twice.
You can eat more than one snack at a time, but just remember we’re looking for a maximum of three a day.
Treat meals
Once or twice a month, feel free to break the rules a little. Have the Chinese you fancy, or the 6oz steak you’ve been eyeing up.
To get fit and lean requires a complete lifestyle overhaul, not a quick fix. In the long term, treating yourself to a little of what you fancy a couple of times per month wont hurt your progress.
Be warned though. The more often you overindulge, the slower your progress will be. As you get leaner, your gains will stop altogether.
If the couple of treats a month turns into a couple a week, get ready to become re-acquainted with your love handles!
That's your diet in full. Next up, your workout...
