NOW summer is here, the number-one shape-up goal for most of us is a trim tummy - like Michelle Keegan - that won’t spill out over the top of our bikini bottoms!
And if Michelle has inspired you to get that toned tum, why not try her 8 minute workout to get some amazing abs!
With that in mind, nutritionist Juliette Kellow has devised a 30-day menu of delicious, satisfying meals that won’t leave you feeling bloated.
The plan provides around 1,400 calories a day (that includes main meals, snack, treat and extra milk). This should be enough to help you lose around 2lb a week (that’s a stone in seven weeks if you carry on with the plan after 30 days), especially if you’re following our ultimate flat tummy fitness plan.
If you find you’re hungry, add extra veg or salad to meals. Toss salads with balsamic vinegar or a little fat-free dressing. Vegetables aren’t just full of fibre to fill you up – they’re also rich in vitamins to keep your skin, hair and nails looking good.
If you’re exercising especially hard, you might want to add an extra 100-200 calories to your daily intake – the easiest way to do this is to add in one extra snack each day.
The rules
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Vary your meal choices so you get a good mix of nutrients.
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As well as breakfast, lunch and dinner, you’re also allowed ONE snack and ONE treat each day. You can eat these when you want but the snack is especially good to have an hour before exercising to give you energy for your workout or have it once your workout has finished when you might need an energy boost.
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Have an extra 300ml skimmed milk each day to use in tea, coffee or to make fat-free lattes and cappuccinos. Try blending it with some of the fruit in the menus to make a shakes, too. Don’t skip it as milk provides bone-building calcium. Plus studies show low-fat dairy products help to speed up weight loss, especially helping us to lose belly fat.
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Drink plenty of water to stay hydrated and fill you up. It’s fine to drink tea, coffee and herbal and fruit teas for variety.
Click here for Part One of your 30 Day Challenge meal plan!
SNACKS & TREATS
You can have ONE snack and ONE treat each day on the ultimate flat tummy diet plan. Here’s what to choose from..
SNACKS
Choose one each day from the following list:
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1 slice wholegrain toast with 2tsp peanut butter and a handful of blueberries.
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2 rye crispbreads with 2tbsp low-fat cottage cheese and 1 sliced kiwi fruit.
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2 oatcakes topped with 2tbsp low-fat soft cheese and sliced cucumber.
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1 mini pitta filled with 1 hard-boiled egg.
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1 small pot fat-free yogurt and 1 small banana.
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20 unsalted almonds.
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1tbsp unsalted peanuts mixed with 1tbsp raisins.
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1 small pack of sushi (around 150 calories).
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1 Shredded Wheat with skimmed milk and 2 handfuls of blueberries.
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4tbsp branflakes with skimmed milk.
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Banana shake made from 1 small banana and 200ml skimmed milk.
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6 walnut halves.
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3 slices lean ham spread with 3tbsp low-fat cottage cheese, topped with sliced cucumber and rolled up.
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1 slice wholegrain toast with 2tbsp low-fat soft cheese and 1 sliced tomato. Plus 1 clementine.
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1/2 carton fresh vegetable or tomato soup topped with 1tbsp grated reduced-fat Cheddar cheese.
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4tbsp guacamole with 1/2 sliced red pepper and 1 carrot.
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1 mini wholemeal pitta bread with 2tbsp reduced-fat hummus and 1 clementine.
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1 slice rye bread topped with 2tbsp guacamole and 1 tomato.
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1 small grilled skinless chicken breast with salad and 1tbsp fat-free dressing.
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1 small pot fat-free fruit yogurt topped with 2tsp sunflower seeds
TREATS
Choose one each day from the following list:
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1 mug low-fat instant hot chocolate drink and 2 small choc chip cookies.
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2 chocolate digestive biscuits
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1 slice of malt loaf with 1tsp low-fat spread with 1 mug low-fat instant hot chocolate drinks.
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30g plain chocolate.
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1 small packet of crisps or savoury snacks (around 150 calories).
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12 tortilla chips dipped into salsa.
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1 scoop of ice cream with 1tbsp chocolate ice cream sauce.
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1 toasted crumpet with 1tsp each low-fat spread and jam.
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1 slice wholegrain toast with 1tbsp chocolate nut spread.
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1 French fancy cake or 1 thin slice Swiss roll and 1 mug low-fat instant hot chocolate drinks.
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2 single (25ml) measures of spirits eg, gin, vodka, whisky, rum or brandy with a calorie-free mixer eg, diet cola, slimline tonic, diet lemonade with 2 sesame seed breadsticks.
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1 medium sized (175ml) glass of red or dry white wine.
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1 glass (125ml) of cava, Prosecco or Champagne with 2 sesame seed breadsticks
Always consult your doctor before embarking on any diet or fitness regime