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

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


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

Snack 10 Nuts & 1 Fruit
SupperOPTION 1Fish Dinner

100g Grilled Hake/Sole/Kingklip


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


OPTION 7Stir Fry

100g Raw Beef Fillet Strips

1t Olive Oil

Soy Sauce & Seasoning

Carrot Strips,Marrow Strips

4TCooked Rice(brown Basmati)

Vegetables ALarge Servings of These Vegetables are Allowed Vegetables B
Only One Serving (3-4T) of These Vegeatbles is Allowed Daily
AsparagusBrussels SproutsCucumber





Baby MarrowCabbageGem Squash


Patty Pans

Spring Onions





BroccoliCeleryGreen Beans




BeetrootCarrotsMixed Veg (Frozen)


ButternutHubbard SquashParsnips


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.


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