The Carb Lover’s Diet seven-day meal plan
Friday 18 May 2012
Danniella Westbrook lost over two stone in two months eating her favourite carbs and now you can too with our exclusive seven day meal plan!
Monday
Breakfast: Banana shake: Blend 1 banana, 350 ml (12 fl oz) 1% semi-skimmed milk, 2 teaspoons honey and 120 ml (4 fl oz) ice or Nature Valley Chewy Trail Mix Bar plus 1 banana.
Lunch: Chicken pitta sandwich: 40g (1 ½ oz) baby spinach, ½ sliced red pepper and 125 g (4 oz) cooked skinless, boneless chicken strips, tossed with 2 tablespoons low-fat Italian Vinaigrette, and stuffed into 1 (15 cm/6-inch) wholemeal pitta (halved).
Dinner: Grilled salmon and Parmesan potatoes
Or Linda McCartney Spinach and Soya Mince Cannelloni.
Snack: Greek yogurt (180 ml/6 fl oz) natural (low-fat) plus honey (2 teaspoons) plus rolled oats (2 tablespoons, uncooked or toasted).
Tuesday
Breakfast: Banana Nut Porridge or 1 banana plus 1 teaspoon peanut or almond butter.
Lunch: Express lunch plate: 1 large hard-boiled egg, 25 g (1 oz) cheddar cheese, and 1 sliced apple, served with 3 rye crackers.
Dinner: Prawn stir-fry with ginger
Or 2 Linda McCartney Vegetarian Burgers with 1 toasted wholemeal bun and 1 teaspoon of mustard plus 1 apple.
Snack: Cannellini and herb hummus with crudites: 65 g (2 ½ oz) canned white beans (rinsed and drained) mashed with 2 tea-spoons olive oil, 1 tablespoon chopped chives and 1 tablespoon lemon juice. Serve dip with 75 g (3 oz) sliced raw vegetables.
Wednesday
Breakfast: Banana shake plus: Blend 1 banana, 350 ml (12 fl oz) 1% fat milk, 2 teaspoons honey, 120 ml (4 fl oz) ice, and 2 teaspoons ground flaxseed.
Lunch: Big chopped salad.
Dinner: Black bean tacos
Or 200 g (7 oz) Baxters Healthy Minestrone with Wholemeal Pasta with 3 rye crackers.
Snack: Salsa (2 tablespoons) plus canned black beans (2 tablespoons, rinsed and drained), served with corn tortilla chips
Thursday
Breakfast: Banana berry shake: Blend 1 banana, 350 ml (12 fl oz) 1% fat milk, 2 teaspoons honey, 120 ml (4 fl oz) ice and 40g (1 ½ oz) berries
Or Nature Valley Chewy Trail Mix Bar plus 1 banana.
Lunch: Chicken pitta sandwich: 40 g (1 ½ oz) baby spinach, 1 ½ sliced red pepper, and 125 g (4 oz) cooked skinless, boneless chicken strips, tossed with 2 tablespoons low-fat Italian vinaigrette, and stuffed into a 15 cm (6-inch) wholemeal pitta (halved)
Or 2 Linda McCartney Vegetarian Burgers with 1 toasted wholemeal bun and 1 teaspoon of mustard plus 1 medium apple.
Dinner: Chicken pasta primavera
Or Linda McCartney Spinach and Soya Mince Cannelloni.
Snack: Almond butter (2 teaspoons) with 2 rye crackers.
Friday
Breakfast: Banana and almond butter toast: 1 toasted slice of rye bread topped with 1 tablespoon almond butter and 1 sliced banana
Or 40 g (1 1/5 oz) Kellogg’s All-Bran cereal with 120 ml (4 fl oz) 1% fat milk and ½ sliced banana.
Lunch: Express lunch plate: 1 hard-boiled egg, 25 g (1 oz) cheddar cheese and 1 sliced apple, served with 3 rye crackers
Or Linda McCartney Spinach and Soya Mince Cannelloni.
Dinner: Grilled burger and 3-bean salad
Or Young’s It’s in the Bag Salmon Pasta plus 175 g (6 oz) salad leaves with low-fat vinaigrette.
Snack: Trail Mix: Cornflakes (15 g/1/2 oz) flaked almonds (2 tablespoons) plus dried cherries (2 tablespoons).
Saturday
Breakfast:
Banana-Cocoa Shake: Blend 1 banana, 350 ml (12 fl oz) 1% fat milk, 2 teaspoons honey, 120 ml (4 fl oz) ice, and 1 tablespoon unsweetened cocoa
Or Nature Valley Chewy Trail Mix Bar plus 1 banana.
Lunch: Big chopped salad
Or 200 g (7 oz) Baxters Healthy Minestrone with Wholemeal Pasta with 3 rye crackers.
Snack: Greek yogurt (180 ml/6 fl oz, natural/low-fat) plus honey (2 teaspoons) plus rolled oats (two tablespoons, uncooked or toasted).
Sunday
Breakfast: Banana and almond butter toast: 1 toasted slice of rye bread topped with 1 tablespoon almond butter and 1 sliced banana
Or 40 g (1 ½ oz) Kellogg’s All-Bran cereal with 120 ml (4 fl oz) 1% fat milk and ½ sliced banana.
Lunch: Express lunch plate: 1 large hard-boiled egg, 25 g (1 oz) cheddar cheese and 1 sliced apple, served with 3 rice crackers
Or Young’s It’s in the Bag Salmon Pasta plus 175 g (6 oz) salad with low-fat vinaigrette.
Dinner
Grilled salmon and Parmesan potatoes
Or 2 Linda McCartney Vegetarian Burgers with 1 toasted wholemeal bun and 1 teaspoon mustard plus 1 medium apple.
Snack: Baked potato crisps (24 crisps, about 25 g / 1 oz).
To order copies of The Carb Lover’s Diet and The Carb Lover’s Diet Cookbook at £8.99 each (rrp £12.99) including free post and packing, call 01903 828503 and quote the code HAM940.