7 Day Eating Plan for Women
DR Liddell 7 day Weight Loss Programme
Suggested Eating Plan: Women
| BreakfastOPTION 11 Slice Melon
½ Cup Spelt Flakes ½ Cup Soy Milk 2T Seedmix |
OPTION 2½ Glass Fruit salad
1 Slice Rye Toast 1 Poached/Boiled Egg |
OPTION 3½ Grapefruit
200ml Cooked Oats Porridge ¼ Cup Soy Milk |
OPTION 41 Slice PawPaw
1 Slice Rye Toast 2T Baked Beans |
OPTION 5Peaches x2
1 Cup Puffed Brown Rice ½ Cup Soy Milk 2T Seedmix |
OPTION 6½ Glass Fruit salad
1 Slice Rye Toast 1 Scrambled Egg(non-stick pan) |
OPTION 71 Orange / Peach
1 Wheat Free Muffin 175ml Low fat Yoghurt |
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| Snack 10 Nuts & 1 Fruit | ||||||||||||
| LunchOPTION 1Cheese ‘n Biscuits
4 Ryvita 1/3 Tub Low Fat Cottage Cheese; Gherkins Salad A |
OPTION 2Pasta Salad
1 Cup Cooked Pasta Wheat Free 1/3 Tin Tuna Fresh Herbs 1T Low Oil Dressing Salad A
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OPTION 3Chicken Roll
1 Rye Roll 50g Chicken Breast 1T Low Oil Mayonnaise Salad A |
OPTION 4Baked Potato
100g Baked Potato 60g Grated Low Fat Cheese 1T Low Oil Dressing Salad A |
OPTION 5Sandwich
2 Slices Rye Bread 30g Cheese, Sliced Tomato Salad A |
OPTION 6Chicken & Rice Salad
50g Diced Cooked Chicken 4T Cooked Rice(brown basmati) 2T Mayonnaise Salad A |
OPTION 7Pita Lunch
1 Rye Bread 50g Chicken/Tuna 1T Low Oil Dressing Salad A |
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| Snack 10 Nuts & 1 Fruit | ||||||||||||
| SupperOPTION 1Fish Dinner
100g Grilled Hake/Sole/Kingklip Butter(2t)+Herbs 4T Rice (brown Basmati) Veg A 3-4T Veg B |
OPTION 2Steak Dinner
80g Grilled Steak 100g Baked Potato 1t Butter Veg A 3-4T Veg B |
OPTION 3Lamb Dinner
1 Lean Grilled Chop(lamb:90-120g with bone) 2 Small Potatoes Veg A 3-4T Veg B |
OPTION 4Pasta Napolitana
1 Cup Cooked Pasta Wheat Free Tomato&Onion Sauce with Marrow,Mushrooms&Herbs 60g Grated Mozzarella Green Salad A |
OPTION 5Vegetable & Chicken Casserole
1 Chicken Breast 4T Rice (brown Basmati) Veg A 3-4T Veg B |
OPTION 6Healthy Burger
1 Rye Roll 1 Grilled Patty(50g) Tomato&Onion Sauce Salads A 3-4T Grated Carrot
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OPTION 7Stir Fry
100g Raw Beef Fillet Strips 1t Olive Oil Soy Sauce & Seasoning Carrot Strips,Marrow Strips 4TCooked 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 SproutsCucumber
Leeks Onions Spinach Watercress |
Baby MarrowCabbageGem Squash
Lettuce Patty Pans Spring Onions |
BrinjalCauliflowerGherkins
Marrow Peppers Tomato |
BroccoliCeleryGreen Beans
Mushrooms Radishes Turnips |
BeetrootCarrotsMixed Veg (Frozen)
Peas |
ButternutHubbard SquashParsnips
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: 2 Fruits; 20 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 2.
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.
