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Healthy Morning



40g Oats made with either water, milk, almond or oat milk, 155kcals

20g Almonds 116kcals

70g Blueberries 31kcals

Total 302kcals



Small banana 90 kcals

150g Fat Greek yoghurt 90kcals

20g Almonds 116kcals

Total 296kcals


1 x Thin bagel Toasted 110kcals

75g Salmon 140kcals

Handful Spinach or Rocket 15kcals

Total 265Kcals



1 x Thin bagel toasted 110kcals

2 Whole med eggs 120kcals

Handful Spinach or Rocket 15kcals




4 egg Omelette 

1 x thin bagel toasted 110kcals

2x whole eggs 120kcals 

2 x whites only 40kcals

add spring onions rocket spinach tomatoes 25kcals

Total 295kcals



1 x Thin bagel toasted 110kcals

½ small Avocado 114kcals

1 x whole med egg 60kcals

Smoked paprika and chilli flakes N/A

Total 284kcals



All of the above have a high source of protein which will help to keep you fuller for longer they all have a good source of carbohydrates and good fats all savoury options are all high in good fatty acids (Fish eggs Nuts )



150g chicken 220kcals(cooked weight) seasoned (other meats fish's seafood can be used)

mixed salad (lots) approx. 40kcals

Tortilla Wrap 116kcals

Total 376kcals




2 med Egg and Tuna salad 120kcals + 120kcals

mixed salad approx 40kcals

Thin bagel 110kcals

Total 390kcals



Homemade Vege soup with lentils 250g (protein in lentils will keep you fuller) 275kcals 

Thin bagel 110kcals

30g Cheese 125kcals

Total 510kcals



Five egg omelette 3 full eggs 180kcals 2 egg whites 40kcals = 220Kcals

20g cheese 70kcals

Mixed veg 40kcals approx.

Total 330kcals

Fresh Green Salad with Feta
Potato Wedges


Jacket Potato (McCains Microwave) 200kcals

Beans 215grams 215kcals and cheese 25g 105kcals

salad large handful 40 kcals approx. Nando's or Aldi herb and lemon sauce (small amount)

Total 560kcals


Tuna full Tin 112g 120kcals and cheese 25g 105kcals

salad large handful 40 kcals approx. Nando's or Aldi herb  and lemon sauce (small amount)

Total 465kcals



Tuna 112kg and 2 x Egg 120kcals   always include 2 x eggs 

or chicken 100g 165kcals 

or ham 110g 112kcals

Pasta 100g 131kcals

Mixed salad veg's 40kcals 

Total 400 kcals approx 




Homemade chips 150g 116kcals (cut small spray oil salt and pepper )

2 eggs 120kcals 


chicken 100g 165kcals 


ham 110g 112kcals 

Total 400kcals approx.




Spag bol Homemade 200g 250kcals approx.


two slices of garlic bread 178 kcals 

Total 428kcals

Weight Management 

How do I lose weight? 

  • There is more than 1 way to lose weight. 

  • Recommendations are constantly evolving.

  • Here are some I have highlighted recently.

    • Don't skip breakfast

    • Eat regular meals

    • Eat plenty of fruit and veg

    • Get more active

    • Drink plenty of water

    • Eat high fibre foods

    • Read food labels 

    • Use a smaller plate

    • Don't ban foods

    • Don't stock junk food

    • Cut down on alcohol

    • Plan your meals


Don't skip breakfast!

  • Skipping breakfast won't help you lose weight, you can miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. Check out 5 healthy breakfast on the meal plans.

Eat regular meals 

  • Eating at regular times during the day help burn calories at a faster rate it also reduces the temptation to snack on foods high in fat and sugar. 

Eat plenty of fruit and veg 

  • fruit and veg are low in calories and fat, and high in fibre, 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Get more active 

  • Being active is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find and activity you enjoy and can fit it into your routine. 

Drink plenty of water 

  • People sometimes confuse thirst with hunger you can end up consuming extra calories when a class of water is what you need. 

Eat high fibre foods

  • Foods containing lots of fibre help you feel full which is perfect for losing weight. Fibre is only found in food with plants, such as fruit and veg, oats, whole grain bread, brown rice and pasta, beans, peas and lentils. 

Read food labels

  • Knowing how to read food labels can help you chose healthier options. Use the calorie information to work out how a particular food fits into your daily allowance on the weight loss plan.

Use a smaller Plate

  • Using smaller plates can help you eat smaller portions, by using smaller plates and bowls you may be able to gradually get used to eating smaller portions without going hungry. It takes abut 20 minutes to tell the brain its full, so eat slowly and stop eating before you feel full.

Don't ban foods

  • Don't ban any food from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. Theres no reason you can't enjoy the occasional treat as long as you stay within your daily allowance.

Don't stock junk food

  • To avoid temptation, try to not stock junk food such as chocolate, biscuits, crisps, sweet and fizzy drinks at home. Instead, opt for healthy snacks,such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. 

Cut down on alcohol

  • A standard glass of wine can contain as many calories as a piece of chocolate over time, drinking too much can easily contribute to weight gain. 

Plan your meals

  • Try to plan your breakfast, lunch, dinner and snack for the week making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list. 

Can you lose weight in a day ?

  • Proper dieting and exercises results in burning fat calories. Healthy weight loss is typically no more than 2 pounds per week which breaks down to about 1/4 of a pound per day. Loss of muscle tissue or muscle atrophy, is not noticeable in one day. Water weight loss results in the most weight loss per day. 

Can you lose 7 pounds in 3 days? 

  • You will likely lose weight on any diet if you eat less than 910 calories a day. But loosing 10 pounds in 3 days is unlikely and unhealthy. To lose just 1 pound of body fat you need to reduce your daily allowance of calories by about 500 a day for a whole week. Thats giving up 3500 calories over the course of 7 days. 

Here are 7 ways you can feel trimmer and slimmer in your belly, in some cases nearly overnight! 

  • Stand up straight

  • Dress in belly flattening fashions 

  • Turn in an hour earlier

  • Swap sugar fizzy drinkls for flavoured sparking waters (sugar free)

  • Much more wholegrain and proteins (proteins will make you feel fuller for longer)

  • Have watermelon, blueberries with lactose free yoghurts  for dessert (helps to stop bloating)

  • Go slowly at meals 

Do crunches help you lose belly fat? 

  • String abdominals don't always equate to a skinny mid section. Crunches along with other abdominal exercises, build endurance and power in your belly muscles, but do little to reduce the fat that surrounds them. To lose belly fat, you need to do total body cardio exercise that burns calories so you use stored fat.

Aerobic training methods and there advantages

  • Walking (burns 300-400 calories per hour)

  • Running (burns about 600 calories per hour)

  • Cycling (burns about 600 calories per hour)

  • Rowing (burns about 840 calories per hour)

  • Swimming (burns about 600 calories per hour)

  • Skipping (burns over 1000 calories per hour)

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