3. 9 Feeding plans.

In this lesson, we will see some healthy and effective feeding plans. These plans were thought out to help on different situations because every person is different and he/she may need different strategies for loosing weight. Sometimes, we need to change our strategy to get the results we want, depending on the case.

Feeding plan:  1800 calories.

 

Breakfast

coffee with skimmed milk and sweetener
2 loaves of whole-grain bread or rice cookies
1 sp. of spread cheese (low fat)
1 tsp. of sugar-free jam

Mid-morning or Mid-afternoon snack

1 fresh fruit or

• 1 skimmed sugar-free yogurt
• 2 whole nuts
• 15 roasted peanuts and no salt
• 6 almonds
• 10 raisins
• 2 fruit slices
• 2 tsp. of toasted seeds: pumpkin, sunflower or sesame
• 6 olives
• 1 small glass of sugar-free fruit juice
• 2 slices of lean cheese
• 1 small bowl of fruit salad with no sugar
• 1 dessert of skimmed milk and sugar-free: custard cream or ice cream, 1 per day
• 1 bar of sugar-free cereals (no trans-fat), 3 times a week
• 1 glass of chocolate milkshake (skimmed) and sugar-free sweetener
• 1 soup (low-fat)
• 1 slice of cold lean meat: ham, fillet, canadian steak and 1 slice of mozzarella cheese
• 1 light frankfurter with little mustard, no bread.

Lunch

Vegetable soup or stock or 1 glass of any other liquid (no calories), water or Juice

1 plate of abundant uncooked vegetables raw, or cooked in different ways: salads, broiled, chop suey.

¼ skinless chicken

• 1 portion of lean red meat (beef) (the size of the palm of your hand), 2 to 4 times a week,
• 1 or 2 fish fillets, at least 2 or 3 times a week,
• 1 individual tuna fish can in water and salt.

1 cooked or fresh fruit o sugar-free fruit salad.

Infusion: tisane or herbal tea

 

Snack

cappuccino

1 black bread sandwich (not fat-butter), toasted or

• 1 yogurt with cereals skimmed and sugar-free sweetener
• 1 pita bread stuffed with vegetables
• 1 glass or small box of light chocolate milkshake with 1 cereal bar.

 

Dinner/Supper

Soup or Vegetable stock

Plenty of cooked or uncooked vegetables
1 portion of whole-grain vegetable tart: courgette (zucchini), spinach, mushrooms, leek or 2 Pasty (turnover) oven-baked, 2 to 3 times a week, or

• ½ cup of rice, preferably whole-grain or peas or lentils or maize (corn)
• 1 broiled, boiled, or micro-waved potato or sweet potato
• 1 plate of simple whole-grain pasta or stuffed with vegetables: 25 raviolis or 2 vegetable cannelloni, with pesto, 2 times a week
• 2 pizza slices with vegetables: mushrooms, arugula, once a week
• 1 cooked or fresh fruit
• Infusion with sweetener

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