Stick to It for Weeks diet

Must-Know Fitness Tips to Score Your Best Body

Stick to It for Weeks diet.

Use meal replacements like drinks, shakes, and prepared food bars instead of meals for at least two meals a day. VLCDs are meant for people who are very overweight and have been unable to lose weight after trying many diet plans.
Below is a complete menu plan for you to follow during week one. For week two, you are free to make up your own meals using all the delicious foods you’re allowed. Just make sure you stick to three meals a day plus two snacks.

Stick to It for 2 Weeks diet

WEEK ONE: THE RULES

• Three meals and two snacks a day.

• As much white meat such as chicken as you want. If vegetarian you can have pulses instead of meat.

• As much fish as you want, including shellfish.

• Eat as much fruit and vegetables as you want but make sure overall you are eating more veg than fruit.

• Each day have one fistful (the same amount as the size of your clenched fist) of nuts and seeds and one of dried fruit a day. Eat these as part of your snacks or incorporate them into your meals.

• As many eggs as you like.

•Dress salads with vinegar or lemon juice and salt and pepper. Apple cider vinegar is particularly good during a detox.

• You can eat corn, sweet potato and other root vegetables but avoid white potato.

? Make sure you drink plenty of water, herbal tea and coconut water. Liquorice tea is particularly good for calming a sweet tooth during a detox.

• AVOID: Dairy, alcohol, red meat, sugar, caffeine and anything packaged.

Stick to It for  Weeks diet

DAY ONE.

BREAKFAST

Hot water and lemon

Boiled eggs and asparagus soldiers

LUNCH

DAY TWO

BREAKFAST

Hot water and lemon Scrambled egg and smoked salmon

LUNCH

Corn on the cob, mixed salad sprinkled with lemon juice

DINNER

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DAY THREE

BREAKFAST

Hot water and lemon

Steamed plums with milled flaxseeds

6 ripe plums

2tbsp milled flaxseeds

Halve the plums, remove the stones and place in a steamer for five to eight minutes until soft. Serve warm or cool with the flaxseeds sprinkled on top.

LUNCH

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DAY FOUR

BREAKFAST

Hot water and lemon pear and berry smoothie

1 large pear

20 frozen berries

2 glasses of water

Large pinch of cinnamon

2tbsp of milled flaxseeds

Place all the ingredients along with some ice into a blender and blend until thick. Stir in the flaxseeds and drink immediately.

LUNCH

Tomato and spinach omelette

DINNER

Salad Niçoise

2 eggs

100g sunblush tomatoes

2 tins of tuna

Lettuce leaves

8 anchovy fillets

Handful of fresh basil leaves

Juice of one lemon

DAY FIVE

BREAKFAST

Poached eggs with wilted spinach and grilled mushrooms

LUNCH

Baked salmon fillet with mixed salad

DINNER

Roasted vegetables

1 butternut squash

½ courgette

1 leek

100g cherry tomatoes

1 garlic clove, peeled and crushed

Juice of 1 lemon

A pinch of dried red chilli flakes

½ tsp fresh thyme leaves

2 tbsp parsley, finely chopped


DAY SIX

BREAKFAST

Fresh fruit salad with chopped dried figs

LUNCH

Prawn and mango salad

100g cooked prawns

½ large mango, chopped

1 shallot, chopped

Handful of mint and coriander, chopped

50g toasted cashews, chopped

Juice of one lime
DINNER
Chicken breast baked with lemon and mixed herbs, served with broccoli


DAY SEVEN

BREAKFAST

Hot water and lemon

Fruit salad sprinkled with pumpkin seeds

LUNCH

Grilled vegetables with salsa

1 red pepper

1 red onion

2 courgettes

7 cherry tomatoes

1 garlic clove

¼ tsp chilli flakes

½ tbsp fresh rosemary leaves

½ tbsp fresh thyme leaves

For the salsa

2tbsp flat leaf parsley

1tbsp chives

½ garlic clove
Juice of ½ lemon

75ml water

Salt and pepper

Make the salsa by blending all the ingredients in a food processor. Cut the pepper, onion and courgette into chunks and mix in a bowl with the cherry tomatoes, garlic, chilli flakes and herbs. Place the vegetables under the grill for 10 minutes, turning occasionally until they are lightly charred. 4: Serve with the salsa drizzled over the top.

DINNER

Steamed coriander salmon

2 salmon fillets, skinned

2tbsp water

½ green chilli, deseeded

2tbsp coriander leaves

2 garlic cloves

2tsp root ginger, grated

Blend all the ingredients apart from the salmon until smooth. Spread the marinade over the salmon fillets and grill or steam for 15 to 20 minutes until cooked. Serve with salad.

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