Docstoc

VIVISCAL LUSCIOUS LOCKS DIET PLAN

Document Sample
VIVISCAL LUSCIOUS LOCKS DIET PLAN Powered By Docstoc
					         VIVISCAL LUSCIOUS LOCKS DIET PLAN
This diet plan provides a controlled calorie intake to encourage a weekly weight loss of up
to 2 lbs without sacrificing the health of your hair and your skin. The foods chosen to make
up this diet will not only help you lose weight steadily but will also provide the nutrients
essential to help recovery from hair loss as well as overall nourishment and maintenance
of healthy hair. Key nutrients to promote healthy hair are: Protein (such as fish and whole
grain nuts), B vitamins, Vitamin A & C, zinc, iron and essential fatty acids.


Daily calorie allowances
Half pint semi-skimmed milk for hot drinks or to drink on its own if you prefer (135kcals)
2 refuellers a day (better name than snacks!) (190kcals).
Breakfast (325kcals)
Midday meal (400kcals)
Evening meal (400kcals)
Average daily calorie intake 1500kcals


General note
Any meal that you really don t like can be exchanged with another one but do try not to
repeat meals if possible.


Fluids
Don t forget to keep up your fluid intake as well with plenty of water (bottled or tap) as well
as some tea and coffee. If you do have any soft drinks make sure they are diet ones.
DAY 1
Breakfast
Small glass of freshly squeezed orange juice
2 slices wholemeal toast (large loaf, medium sliced)
2 tsp olive oil margarine
1 soft boiled egg


Lunch
Pasta salad with pumpkin seeds and cooked mixed vegetables
150g cooked pasta (any shapes)
1 tbsp pumpkin seeds
3 tbsp cooked vegetables (eg peas, carrots and sweetcorn)
Toss together with 2 tbsp low fat French dressing
150g pot natural yogurt


Evening meal
150g salmon steak, grilled
2 medium sweet potatoes, boiled and mashed (approx 135g raw weight)
Large portion broccoli, steamed or boiled
Green or black grapes (approx 20)
DAY 2
Breakfast
Small glass freshly squeezed orange juice
150g pot natural yogurt
1 large banana, sliced
1 tbsp chopped mixed nuts
Mix together and enjoy!


Lunch
Tuna sandwich
2 slices wholemeal bread, large loaf, medium sliced
2 tsp olive oil margarine
Small can tuna in olive oil, drained and flaked.
Green or black grapes (approx 20)



Evening meal
Small steak, trimmed of fat and grilled (approx 150g uncooked weight)
Boiled new potatoes (about 6 small ones)
Large portion carrots and cabbage, steamed or boiled
DAY 3
Breakfast
Scrambled eggs (made with 2 eggs and milk from allowance)
2 slices wholemeal toast, large loaf, medium sliced


Lunch
2 slices wholemeal bread, large loaf, medium sliced
2 tsp olive oil margarine
50g/2oz prawns tossed in 1 tbsp low fat natural yogurt (40g)
Flavour the yogurt with a little tomato puree if you like
2 pieces of fruit eg apple and pear


Evening meal
Spaghetti Bolognese made with:
1 small/medium onion
Tomato puree to taste
Small can chopped tomatoes (or half a 400g can)
120g/4oz very lean mince
125g wholemeal spaghetti (cooked weight)
DAY 4
Breakfast
Small glass freshly squeezed orange juice
50g/2oz unsweetened muesli with extra fruit
150ml/1/4 pint semi-skimmed milk




Lunch
1 large wholemeal pitta filled with:
Small smoked mackerel fillet, flaked, chopped tomatoes and chopped cucumber
Optional extra: - spread the pitta with mild horseradish sauce


Evening meal
2 egg omelette filled with mushrooms and peas
1 large crusty wholemeal roll
Small carton natural yogurt with 2 tsp chopped mixed nuts
DAY 5
Breakfast
Small glass freshly squeezed orange juice
2 rashers lean back bacon, fat trimmed and grilled
2 grilled tomatoes
Large wholemeal roll (which can be used to make a bacon roll)


Lunch
170g pot tzatziki
1wholemeal pitta bread, cut into strips
Carrot sticks
Apple


Evening meal
2 lamb cutlets, grilled and fat removed after cooking
1 medium potato and 1 medium sweet potatoes, boiled and mashed together (approx
135g raw weight in total)
Large portion spring greens and carrots, steamed or boiled
2 tbsp natural yogurt with 2 tsp runny honey
DAY 6`
Breakfast
Small glass freshly squeezed orange juice
Mix together:
150g pot natural yogurt
1 tbsp pumpkin seeds
1 tbsp chopped mixed nuts
1 tbsp raisins
Enjoy the different tastes and textures!


Lunch
2 slices wholemeal toast, large loaf, medium sliced
2 egg omelette
Fresh raspberries with 1 tbsp low fat natural yogurt piled into a meringue nest


Evening meal
Shepherd s Pie made with:-
1 small/medium onion
Small can chopped tomatoes (or half a 400g can)
120g/4oz lean mince
2 medium sweet potatoes (approx 135g raw weight), boiled and mashed
Large portion carrots
DAY 7
Breakfast
Small glass freshly squeezed orange juice
50g/2oz unsweetened muesli with extra fruit
150ml/1/4 pint semi-skimmed milk


Lunch
1 roll-mop herring*
1 slice wholemeal toast, large loaf, medium sliced
2 tsp olive oil margarine
150g carton low fat natural yogurt
* Or small can baked beans and 2 slices wholemeal toast



Evening meal
120g lean, boneless pork steak, grilled
100g <5% thick oven chips
Large portion of carrots
Bowl of fresh strawberries, raspberries or blueberries or a mixture.


Refuellers
You can include two of the following in any one day if one day you feel genuinely peckish
between meals, pre-menstrual perhaps, or if you do any exercise (including walking the
dog!).


200g pot low fat fruit yogurt
1 banana
An extra slice of bread with low fat soft cheese
1 mini fruit bun
2 oatcakes
Special K bar
1 Mini Babybel Light with 2 Ryvitas
Low calorie hot chocolate drink with a plain biscuit
2 extra pieces of fruit
2 fingers of Kit Kat (dark or milk)

				
DOCUMENT INFO