The Deadline Diet - Womens Health
The Deadline Diet - Womens Health
The Deadline Diet - Womens Health
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
Week 1: Booty Boot Camp<br />
GUTTER CREDIT TK<br />
Meal Plan<br />
Week<br />
1<br />
breakfast<br />
snack<br />
lunch<br />
snack<br />
dinner<br />
snack<br />
One week before your reunion Follow our 5 800kJ<br />
eating plan and workouts (find them at www.<strong>Womens</strong><strong>Health</strong>SA.<br />
co.za/Fitness/deadline-diet) and you’ll lose between one and<br />
two kilos. And if you’ve got a month before the big day, use the<br />
Gut-Busting Workout Week 1 for the first week. <strong>The</strong> meals are<br />
designed to kick-start your fat- burning engine with an ideal<br />
balance of lean protein, healthy fats and complex carbs. ><br />
day 1 day 2 day 3 day 4 day 5 day 6 day 7<br />
½ cup oats<br />
(unflavoured)<br />
with ¼ cup<br />
skim milk,<br />
1 cup mixed<br />
berries, 1 tbsp<br />
chopped<br />
pecans<br />
½ cup low-fat<br />
cottage cheese<br />
sprinkled with<br />
cinnamon<br />
110g grilled<br />
chicken, 3 cups<br />
mixed greens,<br />
¼ cup sliced<br />
avocado, ½<br />
cup sliced<br />
orange and ½<br />
cup artichoke<br />
hearts or<br />
blanched<br />
asparagus with<br />
2 tsp olive oil<br />
and 1 tbsp<br />
lemon juice<br />
¾ cup<br />
edamame<br />
(in shells)<br />
110g grilled<br />
salmon<br />
marinated in<br />
2 tbsp balsamic<br />
vinegar and<br />
1 tsp honey;<br />
2 cups<br />
steamed<br />
spinach;<br />
1 small baked<br />
sweet potato<br />
1 cup sugarfree<br />
hot<br />
chocolate<br />
(like Nomu)<br />
Smoothie: ¾<br />
cup plain fatfree<br />
yoghurt,<br />
½ cup frozen<br />
mixed berries,<br />
½ medium<br />
banana, 2 tbsp<br />
ground flaxseed<br />
10 raw<br />
almonds<br />
1½ cups<br />
minestrone<br />
soup (like<br />
Woolworths<br />
Organic Italian<br />
Minestrone<br />
Soup or<br />
Baxter’s<br />
<strong>Health</strong>y<br />
Choice);<br />
30g mozzarella<br />
with tomato<br />
and basil on ½<br />
wholegrain roll<br />
1 medium<br />
apple and<br />
1 tbsp natural<br />
peanut butter<br />
1 cup miso<br />
soup; 1 tunaavocado<br />
roll;<br />
1 cup mixed<br />
greens with<br />
2 tbsp low-fat<br />
dressing (like<br />
Ina Paarman’s<br />
Lime and<br />
Coriander<br />
or Knorr<br />
Light salad<br />
dressings);<br />
3 or 4 pieces<br />
tuna or salmon<br />
sashimi (if you<br />
use soy sauce,<br />
make it lowsodium)<br />
175g fat-free<br />
plain yoghurt<br />
with 1 tsp<br />
honey and<br />
1 tbsp raisins<br />
1 cup<br />
wholegrain<br />
cereal (like<br />
All-Bran<br />
Flakes) with<br />
½ cup skim<br />
milk, ½ cup<br />
strawberries<br />
15 baby<br />
carrots with<br />
2 tbsp roasted<br />
red pepper<br />
hummus<br />
85g extra-lean<br />
beef mince with<br />
½ cup marinara<br />
sauce and<br />
2 tbsp grated<br />
Parmesan;<br />
2 cups<br />
steamed<br />
broccoli<br />
and carrots<br />
1 granola bar<br />
(like Jungle<br />
Energy Bar<br />
Lite, ProNutro<br />
Play Bar or<br />
Kellogg’s All-<br />
Bran Bar)<br />
110g grilled<br />
chicken<br />
with 2 tbsp<br />
low-sodium<br />
teriyaki sauce;<br />
5 asparagus<br />
spears sautéed<br />
in 2 tsp<br />
sesame oil<br />
and sprinkled<br />
with 1 tsp<br />
sesame seeds;<br />
½ cup steamed<br />
brown rice<br />
3 cups homemade<br />
popcorn<br />
(air-pop raw<br />
popcorn<br />
kernels in a pot<br />
or microwave,<br />
using no or very<br />
little oil)<br />
2 hard-boiled<br />
eggs with 2<br />
slices tomato;<br />
½ grapefruit;<br />
1 cup low-fat<br />
soya or skim<br />
milk<br />
1 cup apple<br />
with 2 tbsp<br />
low-fat cheese<br />
spread (like<br />
Laughing Cow<br />
or Melrose)<br />
Chicken wrap:<br />
110g sliced<br />
lean chicken,<br />
30g low-fat<br />
cheese (like<br />
Woolworths<br />
Slimmer’s<br />
Choice<br />
Cheddar Style)<br />
with lettuce,<br />
tomato and<br />
mustard in<br />
1 wholewheat<br />
wrap (like<br />
Old El Paso<br />
Wholegrain<br />
Tortillas)<br />
¾ cup plain<br />
low-fat yoghurt<br />
with 1 tsp<br />
honey<br />
90g extra-lean<br />
topside sirloin<br />
steak; 2 cups<br />
grilled bell<br />
pepper and<br />
baby marrow<br />
with 2 tsp<br />
olive oil; 1 cup<br />
Moroccan<br />
chickpea<br />
salad (for the<br />
recipe, go to<br />
www.<strong>Womens</strong><br />
<strong>Health</strong>SA.<br />
co.za/Fitness/<br />
deadline-diet)<br />
Skip it<br />
1 wholegrain<br />
English<br />
muffin (from<br />
Woolworths)<br />
with 1 tbsp<br />
natural peanut<br />
butter; 1<br />
medium banana<br />
20 green<br />
grapes<br />
1 veggie burger<br />
(like Fry’s<br />
Vegetarian<br />
Burger or<br />
Woolworths<br />
Vegetarian<br />
Burger)<br />
with 2 tbsp<br />
guacamole and<br />
2 tbsp salsa in<br />
1 wholewheat<br />
pita; 2 cups<br />
mixed salad<br />
leaves and<br />
½ cup Rosa<br />
tomatoes with<br />
2 tsp olive oil<br />
and 1 tsp red<br />
wine vinegar<br />
Ham and<br />
cheese roll-ups:<br />
55g sliced lean<br />
ham and 30g<br />
low-fat cheese<br />
110g baked<br />
hake or dorado<br />
(or any other<br />
white soft-flake<br />
fish on the<br />
SASSI green<br />
list) with ½ cup<br />
chopped olives,<br />
tomato and<br />
onion and 2 tsp<br />
olive oil, baked<br />
at 190ºC<br />
for 20 to 25<br />
min; ½ cup<br />
wholewheat<br />
couscous;<br />
1½ cups<br />
steamed<br />
broccoli<br />
1 cup<br />
pineapple<br />
or mango<br />
½ cup<br />
wholegrain or<br />
bran cereal<br />
(like High-Fibre<br />
Bran) with ¾<br />
cup plain fatfree<br />
yoghurt;<br />
¾ cup fresh<br />
berries<br />
1 tbsp<br />
hummus and<br />
3 wholegrain<br />
crackers (like<br />
Pro-Vita or<br />
Finn Crisp)<br />
Greek salad:<br />
110g grilled<br />
chicken, ½ cup<br />
tomato, 30g<br />
low-fat feta, ½<br />
cup cucumber,<br />
¼ cup black<br />
olives with<br />
1 tsp olive oil<br />
and 2 tsp fresh<br />
lemon juice<br />
4 Ryvita<br />
squares with<br />
1 tbsp light<br />
cream cheese<br />
and 2 tsp jam<br />
110g chicken<br />
roasted with<br />
fresh lemon and<br />
garlic; 2 cups<br />
spinach, tomato<br />
and fresh<br />
garlic sautéed<br />
in 2 tsp<br />
olive oil and<br />
topped with<br />
2 tbsp grated<br />
Parmesan;<br />
3 baby<br />
potatoes<br />
roasted with<br />
garlic, rosemary<br />
and 1 tsp<br />
olive oil<br />
½ cup lowfat<br />
vanilla or<br />
chocolate<br />
frozen yoghurt<br />
(like Marcel’s<br />
or Woolworths<br />
Slimmer’s<br />
Choice)<br />
with ½ cup<br />
strawberries<br />
Omelette:<br />
1 egg and<br />
3 egg whites,<br />
½ cup<br />
spinach and<br />
tomato, 2 tbsp<br />
feta, 1 slice<br />
multigrain<br />
bread<br />
1 cup fresh<br />
fruit salad (like<br />
banana, berries<br />
and spanspek)<br />
with 2 tbsp<br />
granola<br />
Tex Mex<br />
salad: 2 cups<br />
mixed greens<br />
topped with<br />
110g grilled<br />
chicken, 2 tbsp<br />
salsa, 2 tbsp<br />
shredded lowfat<br />
cheese,<br />
1<br />
⁄3 cup black<br />
beans<br />
2 small pieces<br />
biscotti<br />
170g tofu and<br />
1½ cups mixed<br />
vegetables of<br />
your choice<br />
(such as<br />
mangetout,<br />
broccoli and<br />
carrots) stirfried<br />
in 2 tbsp<br />
low-sodium<br />
teriyaki sauce<br />
and 2 tsp<br />
canola oil; ½<br />
cup brown rice<br />
Skip it<br />
October 2010 / W O M E N ’ S H E A LT H 123
Change language