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

July 09, 2013 cazie 0 Comments

• 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

• 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

• 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

• 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.