The '30 Second Slim' diet followed by Josie Gibson- The meal plan

Want to overhaul your fitness and diet, just like Josie Gibson? Then check out the eating plan she followed to achieve her incredible 6-stone weight loss
Here’s what to do to slim down like Josie…
Breakfasts (around 250 calories each)

CHOOSE ONE EACH DAY


  • Sultana and honey porridge
  • Porridge made from 4tbsp porridge oats and 135ml each of skimmed or soya milk and water with tbsp sultanas and 1tsp honey
  • Poached eggs on wholemeal toast

  • 1 slice wholegrain toast with 2 poached eggs and 1 grilled tomato
  • Fresh fruit medley

  • A handful of seedless grapes, 1 satsuma, 1 plum, 1 banana and 1 apple
  • 1 bottle of fruit smoothie, 1 banana and 1 satsuma
  • 2 poached eggs with 2 grilled turkey rashers, 1 grilled tomato and grilled mushrooms
  • Banana and peanut butter on toast

  • 1 slice wholegrain toast topped with 1tbsp peanut butter and 1 sliced banana

chicken
chicken



Lunches (around 350 calories each)

CHOOSE ONE EACH DAY


  • Grilled salmon with salad
  • 1 large grilled salmon fillet with mixed salad
  • Chicken and couscous salad

  • Salad made from 4tbsp cooked couscous, 1 grilled skinless chicken breast, cherry tomatoes, 1tbsp raisins, 1tsp oliveoil, lemon juice and black pepper
  • Vegetable soup

  • 600ml carton fresh vegetable soup and 1 banana
  • Sweet potato with tuna salad

  • 1 medium-sized baked sweet potato with 1 small can tuna in water and mixed salad. Plus 1 apple
  • Guacamole with pitta and crudités
  • Homemade guacamole made from 1 small avocado, 1 chopped tomato, garlic, lemon juice and Tabasco, with 1 wholemeal pitta and 1 carrot cut into sticks
  • 1 medium size pack of sushi (around 250 calories) and 1 banana
  • Pitta stuffed with Mediterranean salad
  • 1 wholemeal pitta filled with salad made from 1 small avocado, 1/2 red pepper, 1 small red onion and 1 tomato
  • 600ml carton fresh butternut squash soup. Plus 1 apple and 1 orange
  • Warm salmon and poached egg salad
  • Salad made from baby spinach leaves, cherrytomatoes and cucumber topped with 1 small grilled salmon steak and 1 poached egg


Dinners (around 450 calories each)


CHOOSE ONE EACH DAY


  • Cashew nut and vegetable stir fry
  • Stir fry made from 1tbsp sunflower oil, garlic, ginger, 1 small pack ready-prepared stir-fry veg, 1tbsp reduced-salt soy sauce and 2tbsp toasted unsalted cashew nuts. Plus 1 satsuma

  • Turkey, pepper and tomato skewerswith couscous
- Cut 1 turkey steak into bite-sized pieces and thread onto three skewers with cherry tomatoes and 1 green pepper, cut intopieces. Brush with olive oil and squeeze over some lime juice. Grill until cooked through and serve with 6tbsp cooked couscous made with chicken stock. Plus 1 apple
  • Steak supper
- 1 small (150g) grilled fillet steak with 1 medium-sized sweet potato, cut into wedges, brushed with olive oil and baked in the oven, with 1 grilled tomato, grilled mushrooms and a green salad. Plus a handful of grapes
  • Spanish tortilla with salad
- Fry 1/2 chopped small red onion and 1 sliced red pepper in 2tsp sunflower oil for a few minutes. Add 3 sliced boiled newpotatoes and cook for a few minutes. Add 3beaten eggs and cook until almostset. Place under a hot grill to set the top and serve with salad. Plus a handful of blueberries
  • Tuna steak with veg
- 1 grilled tuna steak served with 3 boiled new potatoes in their skins, steamed carrots, broccoli, green beans and baby sweetcorn. Plus 1 bowl fruit salad and 1 pot fat-free fruit or soya yogurt
  • Mediterranean roasted vegetables and chicken- Chop 1 red pepper, 1/2 aubergine, 1 courgette and 1 small red onion into bite-sized chunks and roast with a handful of cherry tomatoes, fresh rosemary sprigs and 1tbsp olive oil. Serve with 1 roasted skinless chicken breast. Plus 1 pear
  • Smoked mackerel salad

  • 1 ready-prepared smoked mackerel fillet with salad
  • Chicken fajitas with a twist
-Fajitas made from 1tbsp sunflower oil, 1 red and green pepper, 1 small red onion, 1skinless chicken breast and fajita seasoning. Serve wrapped in large iceberg lettuce leaves, topped with 1/2 small diced avocado


Snacks (around 200 calories each)


CHOOSE ONE EACH DAY


  • Avocado dip with celery sticks
  • Dried fruit and nuts
  • 2tbsp raisins and 5 Brazil nuts
  • 1 small avocado mashed with garlic, lemon juice and Tabasco, served with celery sticks
  • Fruit salad and yogurt

  • 1 bowl of fruit salad with 1 pot low-fat natural Greek or soya yogurt and 2tsp chopped mixed nuts
  • Almonds

  • 30g unsalted almonds

  • Mixed fruit medley
  • 1/2 pack blueberries, 1 apple, 1 satsuma, 1pear and a handful of grapes
  • Frozen grapes

  • 3 large handfuls of frozen grapes and 1 small pot fat-free fruit or soya yogurt
  • Seeds

  • 2tbsp unsalted pumpkin seeds
  • Smoked salmon salad
  • Large mixed salad topped with 4 slices smoked salmon. Plus 1 kiwi fruit
  • Red wine- 2 small glasses (125ml each) of red wine with a few gherkins and olives
  • Vodka and diet cola-  2 single measures (25ml) of vodka with diet cola plus 3tbsp reduced-fat hummus with carrot sticks.
                                                                                                                                                                             source closer online

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