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DR. MOESER CHALLENGE, LOSE WEIGHT IN A WEEK WITH SLIMMING WORLD FREE MENU 2

Day five
Busy breakfast!
Grab 2 Alpen Light Cereal bars (any flavour) to keep yourself going on the run, then top up your tummy mid-morning with bananas broken up and mixed into toffee Müllerlight yogurt*, followed by unlimited fruit.

Ploughman’s platter:
Pile your plate with lettuce, tomato, cucumber and pickled onions, and add hard-boiled egg, thick slices of lean ham, chopped apple and a 40g hunk of reduced-fat Cheddar cheese. For added tang, include a Waldorf salad, made by chopping celery, Granny Smith apple and mixing with fat free natural fromage frais.

Speedy Chinese




For a quick, filling alternative to your Friday night takeaway, rustle up your own Chinese delights by heating some low calorie oil spray (less than one calorie per spray) in a wok, adding some chopped chicken or prawns, spring onions, red chilli, finely chopped ginger and crushed garlic, fry for a couple of minutes, then throw in a pack of mixed stir-fry veg from the supermarket. If you’re feeling adventurous, add other oriental delights like water chestnuts or lychees! Add lots of Soy sauce to taste, cook for 3 or 4 minutes and serve on a mound of boiled egg noodles.

Snacks: wherever, whenever and however much you like!

Make up a big sandwich box of couscous soaked in stock and a squeeze of lemon juice for added flavour. Add fresh herbs, finely chopped spring onion, chopped peppers and chopped tomatoes and tuck in whenever you’re a bit peckish.
Day six
Fruity filler:
Munch on a big bowl of fresh strawberries, pineapple and grapes mixed with unlimited strawberry Müllerlight yogurt* and topped with 35g of crumbled Nestlé Shredded Wheat Bitesize

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Roasted vegetable and mozzarella couscous:
In a big bowl, mix together loads of courgettes, red onion, mixed peppers, garlic and carrots that have been chopped, sprayed with low calorie oil spray (less than one calorie per spray) and roasted at 200°C/Gas 6 for 25 minutes. Mix in lashings of tinned sweetcorn, red kidney beans and cooked couscous, plus 45g chopped Mozzarella cheese.

Steak and spicy sweet potatoes wedges
A real weekend treat! Dish up a piece of steak with lots of spicy sweet potato wedges (scroll down for recipe). Serve with peas, grilled tomatoes and grilled flat mushrooms.

Snacks: wherever, whenever and however much you like!

If you’re at home, rustle up a portion of Slimming World chips (see recipe below day one) or ring the changes by using the same method to bake sweet potatoes and parsnips. Out and about? Then go for a hot jacket with beans, a corn on the cob or take some fruit in your bag.




Spicy sweet potato wedges
Peel some sweet potatoes, chop into wedges and place in a saucepan of salted water.
Bring to the boil and simmer for 8-10 minutes until just tender.
Meanwhile, in a pestle and mortar, crush ½ teaspoon each of coriander seeds and cardamom seeds (discard the green outer husks), together with ½ teaspoon of chilli powder.
Drain the sweet potato wedges, spray with low calorie oil spray (less than one calorie per spray) and sprinkle over the spices. Place on a pre-heated ridged grill pan, spray again with low calorie oil spray (less than one calorie per spray) and grill for 2-3 minutes on each side (also great for the barbecue).
Day seven
Boiled eggs ’n’ soldiers
Take 2 slices of bread from a 400g wholemeal loaf, toast and cut into strips. Dunk into perfectly-boiled eggs (bring a pan of water to the boil, add your eggs and time them for exactly 4½ minutes) and wash down with a 250ml glass of ice-cold semi-skimmed milk

Traditional Sunday roast:
Whether you’re eating out or at home, go mad for meat and veggies – tuck into unlimited lean turkey, beef, lamb, pork or chicken and enjoy with a mixture of roasted carrots, swede and butternut squash and new potatoes. Use your Syns to add a Yorkshire pudding (3 Syns) and smother the whole lot in lovely meaty gravy (4 level tablespoons made with meat juice is 3 Syns).

Spicy butternut squash soup:

Enjoy a big, warming bowl of butternut squash soup (scroll down for the recipe, which serves four). If you wish, stir in leftover chunks of meat from your Sunday roast for added texture and filling power.

Snacks: wherever, whenever and however much you like!

Mix defrosted mixed summer fruits to fat-free fromage frais or for a warming winter pud, chop bananas into a bowl and pour over vanilla Müllerlight that’s been very gently heated in the microwave.

Spicy butternut squash soup
Heat a large saucepan sprayed with low calorie oil spray (less than one calorie per spray), add one chopped onion and cook on a low heat for 1-2 minutes.
Stir in 900g/2lb peeled, deseeded and chopped butternut squash, 1 peeled and quartered potato, 2 cloves of crushed garlic and half a teaspoon each of ground allspice and nutmeg. Fry for a further minute, then pour over 850ml/1½pts vegetable stock made with Vecon (available from health food shops).
Season, bring to the boil, then cover and simmer for 30 minutes until the squash is soft. Add a tablespoon of fresh, chopped coriander leaves, wait one minute and then blend with a hand blender or in a food processor.
Serve with a swirl of fat-free natural yogurt on top. Delicious!
For maximum health, satisfaction and variety, enjoy even more every day!

Tuck into 5-15 Syns every day. Some meals have built-in suggestions, but feel free to substitute your favourites – whether that’s a tipple, something sweet or a ‘saucy’ addition to your dinner! (Slimming World members have free access to our searchable food database, Syns Online as part of our FREE LifelineOnline members website).

Handy hints

Trim all visible fat off meat and remove all skin from poultry.
Cook your food in any way as long as no fat or oil is added.
Vegetables can be fresh, canned or frozen.
Black tea/coffee and low-cal drinks, fat-free vinaigrette/French salad dressings and all herbs and spices can be used freely.
Eat at least five portions of fruit and veg each day – it shouldn’t be hard, fresh and frozen fruit is Free!
Healthy Extra choices have been built into the menus. Where you see a weight, portion size or measurement you will be eating a Healthy Extra.




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