Packed with protein-rich foods like lean meat, skinless chicken, fish and eggs. There’s good evidence that a high protein diet can help to keep you fuller for longer so it’s important to eat these foods regularly.
√ Low in fat, especially saturates (animal fats that are linked with heart disease). But it still includes heart-healthy unsaturated fats such as those found in oil-rich fish, olive oil and nuts.
√ Contains some high-fibre, starchy carbs like new potatoes in their skins, wholemeal wraps, wholemeal pitta, beans and oats. These foods are satisfying and release energy slowly to help keep you full.
√ Packed with fruit and vegetables. These foods are low in fat and calories but high in fibre, vitamins and minerals. Health experts recommend eating five servings of different fruit and veg each day. A serving is equivalent to:
• 1 piece of fruit eg apple, banana, pear or orange
• 2 small fruits eg plums, satsumas or kiwi fruit
• ½ grapefruit or avocado or 1 large slice of melon or fresh pineapple
• 3 heaped tablespoons of vegetables, beans or pulses
• 3 heaped tablespoons of fruit salad or 1 cup of grapes, cherries or berries
• 1 heaped tablespoon of raisins or sultanas or 3 dried apricots
• 1 dessert bowl of salad
√ Contains calcium-rich foods like reduced-fat cheese, tinned salmon, nuts, beans and green leafy veg.
√ Contains iron-rich foods like lean red meat, salmon, eggs, beans and green leafy veg.
√ Provides around 1,300 calories each day, which should result in a weight loss of around 2lb a week, when combined with a fitness plan.
Here’s what to do…
• Choose one breakfast, one lunch, one dinner and two snacks each day but vary your choices to make sure you get all the nutrients you need to stay healthy.
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You can combine your two snacks and eat them at the same time – or if you’re not exercising on a specific day you can skip one or both of them. Similarly, you don’t have to eat all of the food recommended for each meal in one sitting. For example, you could save a piece of fruit for later in the day.
• The menus are devised for one person.
• All tablespoon and teaspoon measurements should be level where 1tbsp = 15ml and 1tsp = 5ml.
• Fill up on veggies – you can eat most in unlimited amounts except for higher-calorie potatoes, parsnips, peas, sweetcorn, baked beans and other pulses. Toss mixed salad with balsamic vinegar.
• Eat five different fruit and veg each day to boost your intake of fibre, vitamins and minerals.
• Drink plenty of water – you should aim for 6-8 glasses of fluid a day. Water is the best choice.
Adele Silva diet
1 of 4BREAKFASTS (around 250 calories- choose one each day)
Granola topped fruit salad Fruit salad made from 1 apple, a handful of raspberries, 1 slice cantaloupe melon and 2tbsp reduced-sugar granola. Poached egg on toast 1 slice wholegrain toast with 1tsp low-fat spread and 1 poached egg. Plus 1 pear. Almond butter on toast 1 slice wholegrain toast topped with 1tbsp almond butter and 1 sliced small banana. Bacon and scrambled eggs 2 slices grilled lean back bacon with 1 scrambled egg, 1 grilled tomato and a handful of poached mushrooms. Continental breakfast 4 rye crispbreads with 2tbsp low-fat soft cheese and 2 slices ham. Plus 1 apple. Cereal bar and fruit 1 low-sugar cereal bar (around 150 calories) with 1 apple and a handful of grapes. Spinach and tomato omelette Omelette made from a spray oil, 2 eggs, a splash of skimmed milk, 1 tomato and a handful of baby spinach. Plus 1 small glass orange juice. Berry and banana toast 1 slice wholegrain toast topped with 1 mashed banana, a handful each of sliced strawberries and blueberries, 1tsp honey and a sprinkle of cinnamon. Avocado on rye 1 slice rye bread topped with ½ mashed small avocado and 1 tomato. Plus 1 small glass of orange juice. Snack-style breakfast 2tbsp reduced-sugar granola with 1tbsp each of unsalted almonds and raisins. Plus 10 cherries. Beans on toast 1 slice wholegrain toast topped with 1 small pot reduced-sugar and reduced-salt baked beans. Plus 1 slice cantaloupe melon. Marmite bagel 1 wholegrain bagel with 1tsp low-fat spread and Marmite. Plus a handful raspberries. Fruit medley 1 banana, 1 pear, 1 apple and 1 kiwi fruit. Sunday morning scrambled eggs 2 eggs scrambled with 50g smoked salmon and served with 4 steamed asparagus spears.
2 of 4LUNCHES (400 calories- one a day)
Bean and feta Greek salad Salad made from ½ can kidney beans in water (drained), a handful of cherry tomatoes, ¼ cucumber, ½ small red onion, ½ green pepper, 50g reduced-fat feta cheese, fresh mint, lemon juice and 2tsp olive oil, served with 1 mini wholemeal pitta. Mexican tortilla 1 wrap filled with lettuce, ½ small avocado, 1 tomato, ½ small red onion, fresh coriander, a squeeze of lemon juice and 2tbsp each of reduced-fat soured cream and grated reduced-fat cheese. Plus 1 satsuma. Tuna and coleslaw pitta 1 wholemeal pitta filled with ½ can tuna in water (drained) mixed with 4tbsp low-fat coleslaw. Plus 1 apple and a handful of strawberries. Cheese, tomato and asparagus omelette Cheese omelette made from 2 eggs, a splash of skimmed milk and 3tbsp grated reduced-fat cheese, filled with 4 steamed asparagus spears and a handful of halved cherry tomatoes, served with a 5cm piece Granary stick. Hummus and carrot sandwich 2 slices wholegrain bread filled with 3tbsp reduced-fat hummus, 1 grated carrot and shredded lettuce. Plus 1tbsp unsalted almonds and 2 handfuls of blueberries. Superfood salad Salad made from 6tbsp cooked barley, a handful of lightly steamed broccoli florets, a handful of rocket, 1 segmented orange (save the zest and juice), 1tbsp sunflower seeds and a dressing made from 2tsp olive oil, 1tsp balsamic vinegar and the reserved orange zest and juice. Posh cheese and crackers 4 rye crispbreads topped with 4tbsp low-fat soft cheese, 4 chopped dates and 4 crushed walnut halves. Prawn mayo jacket 1 large jacket potato filled with 100g cooked prawns mixed with 3tbsp taztziki and salad. Plus 1 apple. Chicken and avocado salad Salad made from 3 boiled new potatoes in their skins, 1 grilled small skinless chicken breast, ½ small avocado, 3 spring onions, 1 tomato, a handful of rocket and a dressing made from 2tsp olive oil, 1tsp white wine vinegar, a little wholegrain mustard and a pinch of sugar. Cheese on toast 2 slices wholegrain toast topped with 4tbsp grated reduced-fat cheese, melted, and 1 sliced tomato. Plus 1 banana and a handful of blueberries.
3 of 4DINNERS (450 calories- one a day)
Egg, pepper and potato bake Slice and fry ½ red onion and ½ red and green pepper in a spray oil until soft. Add 4 sliced boiled new potatoes in their skins, ½ large can chopped tomatoes and fresh chopped coriander. Heat through then spoon into a small ovenproof dish. Make 2 wells in the centre, break 2 eggs into the holes and bake for 20 min. Serve with salad. Plus 2 handfuls of strawberries. Chicken teriyaki Mix 1 sliced skinless chicken breast with 2tbsp teriyaki sauce and leave for 10 min. Fry the chicken in a spray oil until cooked through, then add ½ sliced red pepper, a handful each of sugar snap peas and broccoli florets, and any leftover sauce. Cook for a few mins then serve with 6tbsp brown rice. Speedy Italian pasta Mix 8tbsp cooked wholewheat penne with ½ large can chopped tomatoes with herbs and 10 sliced olives. Heat through, then add ½ small ball reduced-fat mozzarella (diced) and a handful of basil leaves. Roasted salmon and veg Roast 1 chopped small sweet potato, ½ sliced red onion, ½ courgette cut into sticks and ½ sliced red pepper in 1tsp olive oil with crushed garlic and fresh rosemary until almost cooked through. Top with a handful of cherry tomatoes and 1 small salmon fillet and return to the oven to roast for around 10-15 min until the salmon is cooked through. Sesame tofu and rice noodles Stir fry made from 1tsp sesame oil, 75g marinated tofu, 3 spring onions, a handful of mushrooms, a handful of shredded green cabbage, fresh ginger and chilli to taste, 1 individual pack of wok-ready rice noodles and 1tsp sesame seeds. Spaghetti with tuna and chickpeas Mix 150g cooked wholewheat spaghetti with ½ large can chickpeas in water (drained), ½ can tuna in water (drained), 1 chopped tomato, 1tsp olive oil, fresh thyme and lemon zest and juice to taste. Heat through to serve. Mediterranean vegetable frittata Chop 1 small sweet potato, ½ red pepper, ¼ courgette and ½ small red onion into bite-sized pieces, brush with 1tsp olive oil and roast until cooked through. Place in a small ovenproof dish, pour over 2 eggs beaten with 4tbsp skimmed milk and bake until set. Serve with a salad made from rocket, a handful of cherry tomatoes, 1tbsp grated parmesan and balsamic vinegar. Plus a handful of strawberries. Homemade burger with corn Mix 100g extra-lean minced beef with ½ grated small onion and a splash Worcestershire sauce. Shape into a burger and chill. Grill or BBQ and serve in 1 wholegrain roll with lettuce and tomato, and 1 corn-on-the-cob. Roast lamb 3 slices lean roast lamb with 1 sweet potato cut into chunks and roasted in 1tsp olive oil, steamed asparagus, carrots and green beans, 1tsp mint sauce and fat-free gravy. Plus 1 kiwi fruit. Fish and sweet potato wedges Serve 1 grilled fish fillet with salad, 3tbsp tzatziki and sweet potato wedges made from 1 large sweet potato cut into wedges, brushed with oil and roasted until cooked through. Plus 1 bowl of fruit salad. Chicken kebabs with couscous Thread 1 chopped skinless chicken breast, ½ chopped courgette and ½ red pepper onto skewers and brush with a mix of 1tsp honey and lemon juice. Serve with salad and 6tbsp cooked couscous mixed with 3 spring onions, lemon zest and fresh parsley. Plus 1 slice cantaloupe melon. Veggie stir fry Make a stir fry from 1tsp sunflower oil, 125g Quorn pieces, ginger and garlic to taste, 3 spring onions, ½ red pepper, a handful each of mangetout and broccoli florets, 2tbsp plum sauce and a splash of reduced-salt soy sauce. Serve with 6tbsp cooked brown rice. Spinach, walnut and artichoke pasta Mix 150g cooked wholewheat pasta with 4 chopped walnut halves, ½ can artichokes in water (drained), a handful of baby spinach, 50g ricotta, fresh flatleaf parsley, lemon zest and juice and 2tsp olive oil. Steak with baked sweet potato 1 grilled small lean rump steak with 1 baked sweet potato and salad.
4 of 4SNACKS (100 calories- around two each day)
• 1 kiwi fruit, 1 satsuma and a handful of grapes • 1 banana • 1 apple and 1 orange • 7 dried apricots • 1 pear and 1 kiwi fruit • Handful of strawberries and blackberries and 1 pear • 1 slice wholegrain toast with 1tsp peanut butter • 1 slice wholegrain toast with 1tbsp low-fat soft cheese and 1 tomato • Bowl of salad with fat-free dressing and ½ small can tuna in water (drained) • ½ small avocado mashed with garlic, chilli and lemon juice and served with 3 celery sticks • Bowl of salad with 3tbsp grated reduced-fat cheese • ½ red pepper cut into sticks with 4tbsp tzatziki • 3tbsp reduced-fat hummus with ½ green pepper cut into sticks • 1tbsp nuts or seeds • 2 rye crispbreads with 2tbsp low-fat soft cheese and sliced cucumber. • 2 small chocolate chip cookies • 2 jaffa cakes • 3 chocolate fingers • 2-finger Kit Kat • 150ml glass of red or dry white wine • 1 glass of champagne, cava or prosecco • 100-calorie packet of crisps or savoury snacks
**Always consult your GP before starting a new diet or fitness regime. **
Find out more in this week's issue of Closer!