Breakfast
50g oats, 200ml semi-skimmed milk & 100g blueberries.
Oat protein pancake 60g porridge oats, 2 slices wholemeal bread, 20g whey protein mix, 1 apple.
60g muesli & 200ml semi-skimmed milk.
2 medium eggs, 1 slice wholemeal bread, 1 apple.
2 large Shredded Wheat, 200ml semi-skimmed milk, 200g strawberries.
Oat and fruit milkshake 30g oats, 300ml semi-skimmed milk, 50g raspberries and blueberries, 100g strawberries.
50g oats, 100g plain yogurt, 100g blueberries.
50g branflakes, 200ml semi-skimmed milk, 1 apple.
50g muesli, 75g plain yogurt.
Lunch
Chicken and hummus dippers 50g chicken, 40g low fat hummus, 1 pepper.
3 Ryvitas, 100g cottage cheese.
70g low-fat mozzarella, 2 Ryvitas, 100g salad.
Shake and nuts 20g whey protein mix, 15g almonds.
Turkey and feta salad 50g turkey, 40g feta, 100g salad.
50g tuna, 1 pitta bread & 100g salad.
1 tin mackerel, 100g salad.
Chicken fajitas 1 tortilla, 60g chicken, 100g peppers, 100g salad.
Fruit shake 20g whey protein mix, 1 apple, 1 banana.
Dinner
Chicken and roast veg 150g chicken, 150g roasted veg, 10ml olive oil.
Salad Nicoise 1 egg, 25g anchovies, 50g tuna, 20g green olives, 150g salad.
Chicken Caesar salad 100g chicken, 10g olive oil, 10g grated Parmesan, 150g salad.
Steak and stir fry veg 100g steak, 150g mixed veg, 10ml olive oil.
Chicken and cashew stir fry 80g chicken, 15g cashew nuts, 10ml olive oil, 150g mix veg.
Chicken & bacon salad 2 rashers bacon, 50g chicken, 50g avocado, 150g salad.
An Ell of a figure ... super-slim Jennifer
150g salmon, 150g broccoli.
Omelette 2 medium eggs, 2 egg whites, 50g peppers, 30g onions, 150g salad or mixed veg.
Chicken and mozzarella salad 100g chicken, 50g mozzarella, 150g salad.
80g smoked salmon, 100g cottage cheese, 150g salad.
Snacks
Group A options
100g cottage cheese, 50g ham, 100g salad.
20g whey protein mix, 2 plums.
100g chicken, 30g green olives, 100g salad.
2 Nairns Mixed Berries biscuits, 100g cottage cheese, 100g salad.
20g whey protein mix & 15g cashew nuts.
Turkey and feta salad 50g turkey, 40g feta, 100g salad.
80g low-fat mozzarella, 25g sun-dried tomatoes, 100g salad.
Group B options
20g almonds & 30ml milk (for coffee).
20g cashew nuts & 30ml milk (for coffee).
80g green olives.
30 green olives, 30g feta & 100g salad.
50g avocado, 20g green olives, 100g salad.
THIS diet plan will give you 1,200 to 1,300 calories each day. Here is how to follow the plan and ensure weight loss:
fitness DVD
Pick one option from Breakfast, Lunch and Dinner, plus one snack option from Group A and one from Group B.
Drink water or sugar-free cordial. Salad is only: Iceberg lettuce, baby spinach, rocket, mixed leaves, celery, cucumber.
Mixed veg is only: Broccoli, asparagus, courgettes, mushrooms, peppers, kale, spinach, cabbage. And here are five tips to help you achieve your weight-loss goals:
1. Flavour food using herbs and spices rather than salt.
2. If you feel hunger pangs, have a glass of water dehydration can mask itself as hunger.
3. Weigh your food and do not add any extras.
4. Eat a red meat option at least twice a week.
5. To rid yourself of empty calories, do not drink alcohol
Slimming world is going good althoughr I've had a crap BH weekend! Back on it again today! Also want to start swimming! I dunno how to pull my belly back in coz I think I have muscle separation?? 
x
