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FOOD: THE 14 DAY EATING PLAN

by Bodyism

May 15, 2011
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Kick-start your core campaign with James Duigan’s unique meal planner: concise, complete and ready to eat (plus scroll down for maintenance recipes)

 

If you really want a flat tummy fast, you’ll need to stick to my 14-day eating plan as closely as possible for the kick-start your body needs. It’s best to begin on a weekend, when you have more time on your hands to get everything ready. Plus, you won’t feel so stressed or rushed, which means you’ll be less likely to succumb to a quick coffee or a mid-afternoon chocolate bar. Feel free to swap meals around (have the
Day 1 breakfast on Day 2, for example), but try to keep to the prescribed meals. You shouldn’t feel hungry, but if you do, just increase your green vegetable portions and make sure you’re drinking enough water (2 to 3 litres of still, filtered water a day). Where possible – and if you can afford it – go for organic ingredients, especially when it comes to eggs (free-range are also good) and meat.

Once you’ve completed the 14-day plan and moved on to the maintenance stage, you can introduce greater variety into your diet. Over the next two weeks you will find delicious ideas for breakfast, lunch and dinner. These simple, healthy recipes (turn to page 69) all follow the clean and lean principles, and will help to keep you looking slim and toned.

FIRST READ THIS

Before beginning any new dietary or exercise programme, you should consult your doctor, especially if you suffer from a medical condition or are on prescribed medication. Always seek medical advice if you develop any persistent adverse symptoms.

DAY 1

Breakfast 3-egg-white omelette filled with 75g chopped mixed peppers and a handful of spinach
Snack mid-morning 100g chicken with ½ red pepper, sliced
Lunch 1 grilled chicken breast, a salad with mixed leaves, red peppers and green beans and ¼ tbsp olive oil
Snack mid-afternoon 100g turkey breast with ¼ cucumber, sliced
Dinner 100g grilled chicken breast with unlimited steamed broccoli

DAY 2

Breakfast 1 baked chicken breast with a handful of kale, steamed or stir-fried
Snack mid-morning 100g turkey breast and ½ green pepper, sliced
Lunch 1 grilled or baked haddock fillet with a mixed green salad, drizzled with ½ tbsp walnut oil
Snack mid-afternoon 100g turkey breast with 75g raw or steamed broccoli
Dinner 1 salmon steak with chopped fresh dill and steamed green beans

DAY 3

Breakfast 4-6 scallops (or other white fish) pan-fried, with steamed asparagus
Snack mid-morning100g chicken breast with ½ yellow pepper, sliced
Lunch1 grilled chicken breast with garden salad and ½ tbsp macadamia oil
Snack mid-afternoon100g turkey slices with ¼ avocado
Dinner 1 grilled lamb steak (or 2 cutlets); steamed broccoli and spinach
DAY 4

Breakfast 3 scrambled eggs (1 whole egg and 2 egg whites) with grilled tomatoes and green beans
Snack mid-morning 100g turkey slices with ¼ cucumber, sliced
Lunch 150g baked cod fillet with salad, including tomato and baby spinach, dressed with ½ tbsp flaxseed oil
Snack mid-afternoon 100g chicken breast with ½ grilled courgette
Dinner 100g chicken breast stir-fry made with ½ tsp coconut oil and selection of green vegetables

DAY 5

Breakfast 200g turkey breast with ¼ avocado and ¼ cucumber, sliced
Snack mid-morning 2 hard-boiled eggs with ½ red pepper, sliced
Lunch150g grilled prawns with a green salad and tomatoes, drizzled with ½ tbsp pumpkin seed oil
Snack mid-afternoon 100g turkey breast with 5 almonds
Dinner 100g chicken breast with a portion of steamed broccoli

DAY 6

Breakfast 1 grilled haddock fillet with roasted peppers and courgettes
Snack mid-morning 100g chicken with 1 tomato, sliced
Lunch 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil
Snack mid-afternoon 100g chicken with 5 pecan nuts
Dinner 150g-200g steak served with steamed green beans and broccoli

DAY 7

Breakfast 3-egg-white omelette filled with grilled tomatoes, served with a portion of steamed spinach
Snack mid-morning 100g turkey with 5 brazil nuts
Lunch 150g chicken breast with steamed asparagus and a green salad
Snack mid-afternoon 100g turkey with ¼ cucumber, sliced
Dinner Stir-fry of 100g prawns, 5 scallops and mixed veg, with ½ tsp coconut oil

DAY 8

Breakfast 100g chicken breast with ½ yellow pepper and ¼ avocado
Snack mid-morning 100g turkey and 4 macadamia nuts
Lunch 3-egg-white omelette filled with ¼ cup mixed peppers, served with a portion of spinach
Snack mid-afternoon 100g turkey with steamed green beans
Dinner 1 baked cod fillet with green salad, sliced tomatoes and ½ tbsp pumpkin seed oil

DAY 9

Breakfast 100g smoked salmon and a portion of spinach
Snack mid-morning100g chicken breast and 6 pecan nuts
Lunch1 chicken breast with a portion of roasted peppers and courgettes
Snack mid-afternoon 2 eggs, hard-boiled, and ½ cucumber, sliced
Dinner Grilled skinless duck breast served with steamed oriental greens or broccoli

DAY 10

Breakfast 150g turkey breast with ½ green pepper and ¼ avocado
Snack mid-morning100g chicken breast and 12 cashew nuts
Lunch Baked sea bass fillet with mixed green salad
Snack mid-afternoon100g chicken breast and ½ tomato, sliced
Dinner 100g-200g fillet steak with steamed broccoli

DAY 11

Breakfast 3 scrambled egg whites served with grilled asparagus
Snack mid-morning 100g turkey breast and ¼ avocado
Lunch 150g grilled prawns served with a green salad and tomatoes, drizzled with ½ tbsp flaxseed oil
Snack mid-afternoon 100g chicken breast with ½ yellow pepper
Dinner 1 grilled haddock fillet with roasted peppers, courgettes and kale

DAY 12

Breakfast 1 baked chicken breast with a portion of spinach
Snack mid-morning 100g turkey and 5 walnuts
Lunch 150g turkey breast with a green salad and steamed mangetout, drizzled with ½ tbsp olive oil
Snack mid-afternoon 100g turkey breast and ¼ cucumber, sliced
Dinner 1 salmon steak with chopped dill, rocket salad and a portion of steamed brussels sprouts

DAY 13

Breakfast 4-6 scallops with a portion of steamed broccoli
Snack mid-morning100g turkey breast with ½ red pepper, sliced
Lunch150g chicken with a garden salad and ¼ cucumber, sliced, drizzled with ½ tsp macadamia oil
Snack mid-afternoon 100g sliced turkey breast with ¼ avocado
Dinner 1 lemon sole fillet with a portion of steamed green beans

DAY 14

Breakfast 3 scrambled eggs (1 yolk, 2 whites) with steamed spinach and a sliced grilled tomato
Snack mid-morning100g chicken slices with 5 hazelnuts
Lunch 150g baked cod fillet with salad, including tomato and baby spinach, dressed with ½ tbsp  flaxseed oil
Snack mid-afternoon 100g turkey slices with ½ green pepper, sliced
Dinner 100g-200g fillet steak with grilled asparagus and steamed spinach

 

PORTION PERFECT

The quantities given in the plan serve one. If you don’t have scales to hand, here’s a rough guide to equivalents:

  • 100g chicken = ⅔ regular chicken breast or the size of the palm of your hand
  • 100g smoked salmon = your outstretched hand including fingers
  • 100g beef fillet = the size of a tennis ball

COOK IT YOUR WAY

You can choose your own cooking methods but remember that the less you cook it, the more vital and alive your food will be. You’ll see quicker results if you steam or bake your vegetables and grill or bake meat or fish. Steamed veg, for example, contain more nutrients – vitamins and minerals – than overcooked ones.

 

Nutrition consultant – Alice Sykes PhD, R Nutr
Maintenance recipes adapted from Clara Grace Paul

 

For Clara Grace Paul’s delicious maintenance recipes, click on the links below

 


SUMMER’S MUST-BUY BOOK

Clean and Lean: Flat Tummy Fast! by James Duigan

Adapted from Clean & Lean: Flat Tummy Fast! by James Duigan, published by Kyle Cathie, price £12.99. To order a copy for the special price of £9.99, including free p&p, call the YOU Bookshop on 0845 155 0711 or visit

Read more: http://www.dailymail.co.uk/home/you/article-1383538/Food-The-14-day-eating-plan.html#ixzz1MO6580oS

Read more: http://www.dailymail.co.uk/home/you/article-1383538/Food-The-14-day-eating-plan.html#ixzz1MO5tB6lR

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