This diet plan was designed to be easy as well as highly effective.
Just have a kitchen measuring scale handy to get accurate measurements of food.
With it you eat a maximum of 1200 calories a day and less fat than you currently do making weight loss essentially a foregone conclusion.
It is a 1 week plan so you will need to continue eating more healthily in the future to maintain your gains.
Meals for all the meal times of the day as well as their sizes and calorie content are spelt out including what you eat for snack so there is no guesswork involved.
Monday – 1100 calorie day
Breakfast – 100 grams of raw avocado, tomatoes and 50 grams low fat tofu . Slice the avocado and tomatoes, add a pinch of salt and a dash of vinegar. Don’t add oil; the avocado is fatty enough as it is. (230 calories)
Snack An apple, app. 200 grams – 100 calories. You can also add a whey protein shake, which is approx. 100 calories if you make it with water instead of milk. Whey protein is plant-based and great for vegan diets.
Launch – 100 grams boiled brown rice with 150 grams low fat tofu (320 calories combined). Fry the tofu in a dry pan (no oil) with some spices such as cumin, turmeric and garam masala to add excellent flavor. Serve with a side salad of lettuce, cucumber and tomato.
Snack – 20 grams of plain popcorn without butter (approx. 100 calories). It might not seem like much, but since popcorn is so light 20 grams is around 2-3 cups, or the amount you’d typically find in a single-serve pack of pre-popped popcorn.
Dinner – a bowl of dense lentils soup, app. 200 grams of drained lentils. This is app. 220 calories.
Tuesday – 1150 calorie day
Breakfast – Protein shake. As said above, protein helps you feel full, so it’s an excellent way to start the day.
Snack – a banana (approx. 180 calories for 200 grams of banana)
Launch – Gently cook 200 grams of low fat tofu in a frying pan, then add 200 grams of broccoli when the tofu has started to brown. Chop 1-2 fresh tomatoes and add to the pan along with spices of your choice, then simmer until the tomato has cooked down into a sauce. Approx. 35 calories.
Snack – 50 grams raw walnuts – 320 calories.
Dinner – Boil mature peas seeds with water, salt and cut on small pieces a tomato. Before eating add parsley. – 200 calories.
Wednesday – 1400 calorie day
Breakfast – Cook three tablespoons of plain, no additives oatmeal in hot water. Add 1/2 teaspoon of honey and a sprinkle of ground cinnamon. Approx. 350 calories.
Snack – 50 grams raw almonds (280 calories)
Launch – Cut 200 grams zucchini (30 calories), add 200 grams low fat tofu (280 calories) and put it in the oven at around 180 degrees for 20-30 minutes. Serve with dill.
Snack – a pear with protein shake – 200 calories.
Dinner – boil 300 grams of navy beans with garlic and salt (240 calories). Serve with lemon juice or vinegar.
Thursday – 1150 calorie day
Breakfast – 1 slice of whole grain bread (app. 100 calories), 50 grams of smashed avocado spread over the bread (80 calories), sliced raw tomato and 50 grams low fat tofu (70 calories). Season with salt and pepper.
Snack – protein shake.
Launch – 200 grams baked potatoes with 100 grams tofu (320 calories)
Snack – an apple.
Dinner – tofu and leeks soup. Cut 200 grams of low fat tofu and the same amount of leeks and boil with garlic and salt for 20 minutes. Eat hot. – 300 cal.
Friday – 1100 calorie day
Breakfast – 300 grams kiwi fruit – 180 cal.
Snack – 50 grams raw pumpkin seeds – 270 cal.
Launch – Cook 200 grams of tofu (280 calories) with 2 chopped tomatoes, add a spoon of olive oil and stew for 20 minutes. Serve with Basil, season with salt and pepper.
Snack – 200 grams raw carrots (around 4 medium sized carrots). Wash them and cut on thin, long slices. Squeeze a lemon in a glass with some water and salt. Put the carrot slices in the glass – this way carrots become very tasty and juicy – 80 cal. The carrots are high in fibre and will make you feel full for longer. If you can’t eat all of them at once, save what you don’t eat for after dinner if you get hungry.
Dinner – 300 grams (drained) cooked kidney beans with tomato salad – 150 calories.
Saturday – 1100 calorie day
Breakfast – Protein shake.
Snack – 200 grams raw red peppers (approx. 60 calories.)
Launch – Stew 200 grams of spinach (50 calories) with 200 grams of tofu (280 calories) and a spoon of olive oil. Spices such as chilli powder, garam masala, cumin and turmeric will add loads of flavor.
Snack – 50 grams raw almonds – 280 calories.
Dinner – stew 200 grams of potatoes with 2 tomatoes, 2 red peppers and garlic (Total 250 calories)
Sunday – 1300 calorie day
Breakfast – Protein shake.
Snack – 300 grams of melon – 120 calories
Launch – 200 grams of cooked spaghetti (which will weigh a lot less before it’s cooked) – 260 cal. Stew 100 grams of low fat tofu with 2 chopped tomatoes as a sauce with your favourite herbs, season with salt and pepper – 160 calories.
Snack – 50 grams of raw hazelnuts (320 calories).
Dinner – a bowl of dense lentils soup, app 300 grams – 330 calories