7 Day Eating Plan for Men
DR Liddell 7 Day Weight Loss Programme
Suggested Eating Plan: Men
| BreakfastOPTION 1
1 Slice Melon 1 Cup Spelt Flakes with 2T Seedmix 1 Cup Soy Milk |
OPTION 2
½ Glass Fruit Salad 2 Slices Rye Toast 2 Poached/Boiled Eggs |
OPTION 3
½ Grapefruit 200ml Cooked Oats Porridge ¼ Cup Soy Milk 1 Slice Rye Toast with 50g Tussers |
OPTION 4
1 Slice PawPaw 2 Slices Rye Toast 4T Baked Beans |
OPTION 5
Peaches x2 1 Cup Soy Milk 2 Cups Puffed Brown Rice + 2T 2T Seedmix |
OPTION 6
½ Glass Fruit Salad 2 Slices Rye Toast 2 Scrambled Eggs (non-stick pan) |
OPTION 7
1 Fruit 1-2 Slices Rye Toast with 50g Tussers 175ml Low fat Yoghurt |
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| Snack 15 Nuts & 1 Fruit | ||||||||||||
| LunchOPTION 1
Cheese ‘n Biscuits 6 Ryvitas 1/3 Tub Low Fat Cottage Cheese; Gherkins Salad A |
OPTION 2
Pasta Salad 1½ Cup Cooked Pasta Wheat Free ½ Tin Tuna Fresh Herbs 1T Low Oil Dressing Salad A
|
OPTION 3
Chicken Roll 1 Rye Roll 50g Chicken Breast 1T Low Oil Mayonnaise Salad A |
OPTION 4
Baked Potato 200g Baked Potato 90g Grated Low Fat Cheese 1T Low Oil Dressing Salad A |
OPTION 5
Sandwich 2 Slices Rye Bread 60g Tussers Cheese,Mustard, Sliced Tomato 1T Low Oil Dressing or 1t Butter Salad A |
OPTION 6
Chicken & Rice Salad 50g Diced Cooked Chicken 6T Cooked Rice(brown basmati) 2T Mayonnaise Salad A |
OPTION 7
Pita Lunch 2 Rye Bread 50g Chicken/Tuna 1T Low Oil Dressing Salad A |
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| Snack 15 Nuts & 1 Fruit | ||||||||||||
| SupperOPTION 1
Fish Dinner 140g Grilled Hake/Sole/Kingklip Butter(2t)+Herbs 6T Rice (brown Basmati) Veg A 3-4T Veg B |
OPTION 2
Steak Dinner 150g Grilled Steak 100g Baked Potato Veg A 3-4T Veg B |
OPTION 3
Lamb Dinner 1 Lean Grilled Chop(lamb:120-150g with bone) Veg A 3-4T Veg B |
OPTION 4
Pasta Napolitana 1½ Cup Cooked Pasta Wheat Free Tomato&Onion Sauce with Marrow,Mushrooms&Herbs 60g Grated Mozzarella Green Salad A |
OPTION 5
Vegetable & Chicken Casserole 1½ Chicken Breast 6T Rice (brown Basmati) Veg A 3-4T Veg B |
OPTION 6
Healthy Burger 2 Rye Burger Rolls 2 Grilled Patties(100g) Tomato&Onion Sauce Salads A 3-4T Grated Carrot
|
OPTION 7
Stir Fry 150g Raw Beef Fillet Strips 2t Olive Oil Soy Sauce & Seasoning Carrot Strips,Marrow Strips 6T Cooked Rice(brown Basmati) |
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| Vegetables ALarge Servings of These Vegetables are Allowed | Vegetables B Only One Serving (3-4T) of These Vegeatbles is Allowed Daily |
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| AsparagusBrussels Sprouts
Cucumber Leeks Onions Spinach Watercress |
Baby MarrowCabbage
Gem Squash Lettuce Patty Pans Spring Onions |
BrinjalCauliflower
Gherkins Marrow Peppers Tomato |
BroccoliCelery
Green Beans Mushrooms Radishes Turnips |
BeetrootCarrots
Mixed Veg (Frozen) Peas |
ButternutHubbard Squash
Parsnips Pumpkin |
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Cooking methods: grill, steam, bake, blanch, poach, simmer or microwave as is appropriate for the particular food being prepared. NO extra fat should be used in the preparation of meals.
Herbs (fresh or dried), spices, garlic, lemon juice, vinegars (balsamic/cider/wine) Worcester sauce, Bovril and marmite may be used in cooking to flavor food.
1T=1Tablespoon; 1t=1teaspoon
All weights and measures are given for cooked or ready to eat food
Daily snack: 4 Fruits; 15 Almonds (raw unsalted)
Seed Mix: Grind seeds and keep in airtight container in fridge – grind daily / weekly
25% Linseeds, 25% Sesame seeds, 25% Pumpkin seeds and 25% Sunflower seeds
Important to Remember:
DO eat regular meals.
DO eat slowly and chew food well.
DO drink lots of water; 6-8glasses per day.
DO limit tea and coffee to 2 cups per day and NO milk.
DO avoid adding sugar to tea/coffee use Xylitol.
DO avoid foods containing sugar i.e. sweet, chocolate, cakes and desserts.
DO avoid fried foods and rich creamy foods.
DO avoid alcohol, alcohol delays weight loss.
