After This Festive Season Here is a 2 Week Belly Blasting Diet

The aim of this plan is to get you in shape ready for the summer by boosting your metabolism and improving blood sugar balance. If you have more than a few pounds to lose you can repeat this plan to reach your weight-loss goal. Meals are based around lean, protein-rich foods with plenty of colourful vegetables. Carbohydrates are limited in order to improve insulin sensitivity and encourage fat burning. Omega-3-rich foods are also included – these have been shown to improve the body’s ability to burn fat and support metabolism.

The guidelines

1 Each day we have suggested breakfast, lunch and dinner options plus snacks. You can mix and match the meals suggested, but aim to include plenty of variety throughout the week.

2 For maximum results aim to include three to four cups of green tea daily, which has also been shown to boost metabolism. Decaf green tea is available if you find caffeine difficult to tolerate.

3 Drink six to eight glasses of water a day, including herbal teas, to keep you hydrated and energised.

4 Eat at least three servings (120g per portion) of oily fish each week (examples include salmon, sardines, mackerel and herring).

If you are a vegetarian, consume a tablespoon of flaxseed oil each day – you can add this to smoothies, dressings and dips but do not heat it.

5 Cut the carbs – the easiest way to shift fat is to reduce your carbohydrate intake. That doesn’t mean no carbs, but basing meals around protein and vegetables with one serving of low glycaemic-index (GI) grains each day.

6 Don’t go low fat – fat is very satisfying and the right types of it can also stimulate metabolism – so include plenty of oily fish with some nuts, seeds, avocado, olives and coconut oil each week.

7 Snack only if you need to – depending on your exercise levels you may need one or two snacks. But make these optional – there’s no need to eat if you are not hungry.

8 Ditch the sugar – use xylitol or stevia as a sweetener.  Avoid energy drinks, fizzy drinks, squash and alcohol.

Week 1

MONDAY

BREAKFAST

Matcha green protein smoothie

Simply blend up a handful of spinach leaves, ¼ cucumber, ½tsp matcha green tea powder, 100g pineapple (fresh or frozen),
1 scoop vanilla protein powder and 250ml water.

LUNCH

Leek and celery soup

Cook together in a pan 1 chopped leek with 3 sticks chopped celery, ½ garlic clove, fresh herbs and vegetable stock, then purée to form a soup. Serve with 100g cooked chicken breast or tofu and a mixed salad.

DINNER

Pan-fried salmon fillet (120g)

With wilted kale, ½ tin puy lentils, steamed broccoli and a small baked sweet potato.

SNACKs

Handful of nuts, ½ grapefruit

TUESDAY

BREAKFAST

Raspberry chia pudding

Soak 2tbsp chia seeds in 200ml almond milk overnight. In the morning, blend with 50g raspberries then top with 1tbsp goji berries to serve.

LUNCH

2-egg omelette

With 30g feta cheese served with large mixed salad plus 1tsp flaxseed oil or omega oil and lemon juice.

DINNER

Stir-fry

125g turkey breast cut into pieces with a bag of stir-fry vegetables (fresh or frozen) flavoured with tamari, ginger and garlic.

SNACKS

100g Greek yoghurt, handful of blueberries

WEDNESDAY

BREAKFAST

Soaked muesli

Soak 3tbsp oats in milk or almond milk with 2tbsp mixed seeds overnight. Top with 1 chopped pear.

LUNCH

Chicken and pine nut salad

Chop 1 little gem lettuce and place in a bowl with ½ red pepper and ½ yellow pepper, sliced, a handful of radishes, sliced, 1tbsp pine nuts and 1 tomato, chopped. Top with 1 sliced chicken breast and drizzle with walnut oil.

DINNER

Grilled sea bass with salsa verde

Blend together a handful of parsley, coriander, 1tbsp capers, 1tsp Dijon mustard, 1tsp lemon juice and a little olive oil to form a paste. Grill a sea bass fillet until cooked. Top with the salsa verde sauce and serve with steamed broccoli and carrots.

SNACKs

1 apple, UGG paleo muffin (available from uggfoods.com)

THURSDAY

BREAKFAST

2 poached eggs

With grilled mushrooms and tomatoes.

LUNCH

Courgette noodle salad with tofu Use a spiraliser or potato peeler to make long noodles from a large courgette. Toss into a bowl with
1 shredded carrot, chopped cucumber, red pepper, tomato and 100g marinated cooked tofu chunks, and drizzle with tamari to taste.

DINNER

100g chicken breast baked with roasted vegetables

For example, red pepper, aubergine, red onion, courgette, ½ sweet potato, all drizzled with a little olive oil and roasted in the oven for 30 minutes until tender.

SNACKs

30g cottage cheese with carrot sticks, 30g trail mix

FRIDAY

BREAKFAST

Quinoa porridge

Cook 3tbsp quinoa flakes in milk or almond milk to form a porridge. Top with 1tbsp seeds, cinnamon and handful of blueberries.

LUNCH

Braised lentil and butternut squash salad

Mix ½tsp Dijon mustard, 2tbsp red wine vinegar and a little olive oil. Roast 100g butternut squash cut into cubes until tender. Toss in a bowl with 125g cooked puy lentils, a bag of rocket and watercress leaves and 1 chopped tomato. Drizzle over the dressing.

DINNER

Pesto-baked cod

Mix 2tsp pesto with 1tbsp gluten-free breadcrumbs and a little lemon juice. Spread onto a 125g cod fillet. Bake in the oven and serve with steamed vegetables.

SNACKS

Protein shake, ½ avocado on
2 oatcakes

SATURDAY

BREAKFAST

Chocolate stress-busting smoothie Blend together 1 banana, a scoop of chocolate protein powder, ½tsp maca powder, 60g mixed frozen berries and coconut water.

LUNCH

Kale and chickpea salad

Use 100g chopped kale, sprinkle over a little garlic salt and massage in ¼ avocado until the kale wilts. Drizzle over a little lemon juice and toss in 150g cooked chickpeas, some cherry tomatoes and diced cucumber.

DINNER

Beef or tofu stir-fry

Use strips of lean steak or firm tofu (120g) and stir-fry with a bag of vegetables. Season with ginger, garlic and tamari, then serve with 30g buckwheat noodles.

SNACKS

Handful of blueberries, 2 squares of dark chocolate

SUNDAY

BREAKFAST

150g Greek yoghurt or coconut yoghurt topped with 100g berries and 2tbsp mixed seeds

LUNCH

Chicken, fennel and orange salad Thinly slice ½ fennel bulb and toss in a bowl with a handful each of watercress, spinach and rocket leaves with 1 orange, segmented, plus 30g pine nuts and 120g cooked, sliced chicken breast.

DINNER

Prawn and veggie kebabs Marinate 100g raw prawns with chunks of red pepper, cherry tomatoes and button mushrooms in a little olive oil and tamari. Thread onto a skewer and grill until the prawns are cooked through. Serve with a corn on the cob and large mixed salad.

SNACKS

Berry protein shake, 2 oatcakes with nut butter

—————————————————————————————–

Week 2

MONDAY

BREAKFAST

Nutty protein shake

Blend together 3 Brazil nuts, 250ml almond milk, 100g pineapple, a handful of spinach leaves and a scoop of vanilla protein powder.

LUNCH

Mixed bean chilli

Simmer in a pan ½ chopped onion, crushed garlic, ½ chopped red chilli, 200g canned mixed beans, half a tin of chopped tomatoes,
½ chopped red pepper and 1 sliced courgette. Cook until tender. Serve with a large salad.

DINNER

Salmon nuggets

Cut 150g skinless salmon fillet into thick strips. Dip in egg and coat in ground almonds with a little parmesan cheese. Place on a baking tray and bake at 190°C for 20 minutes until golden. Serve with salsa and large mixed salad.

SNACKS

1 hard boiled egg and vegetable sticks, ½ grapefruit

TUESDAY

BREAKFAST

Protein porridge

Cook 3tbsp porridge oats in water then stir in a scoop of protein powder and top with handful of fresh berries and yoghurt.

LUNCH

Chicken salad with kelp noodles Combine 1 sliced chicken breast with a handful of soaked kelp noodles, cucumber, tomato, beansprouts, sliced pepper and spring onions. Mix 1tsp almond butter, 1tbsp tamari, 1tbsp mirin and 1tsp honey with a little lemon juice, then toss into the salad.

DINNER

Grilled lamb with minted cucumber

Grill a lamb steak until cooked through. Mix ¼ chopped cucumber with natural yoghurt and handful of chopped fresh mint. Serve with steamed vegetables and a small baked sweet potato.

SNACKS

150g Greek yoghurt, 1 sliced apple with 1tsp nut butter

WEDNESDAY

BREAKFAST

2 scrambled eggs

With wilted spinach and chopped tomatoes.

LUNCH

½ carton of New Covent Garden Soup Company bean or lentil soup Serve with salad and 2 oatcakes.

DINNER

Olive-baked fish

Spread a little olive tapenade over a fish fillet. Bake for 15 minutes or until cooked. Serve with steamed vegetables and
30g cooked wild rice.

SNACKS

2tbsp cottage cheese with celery sticks, protein shake

THURSDAY

BREAKFAST

Protein pancakes

Mash together 1 small banana with 2 eggs and 1 scoop vanilla protein powder. Heat some coconut oil in a frying pan and drop spoonfuls of the batter into the pan. Cook on each side until golden. Serve with Greek
yoghurt and fresh fruit.

LUNCH

Smoked mackerel salad Serve 1 cooked, smoked
mackerel fillet with a large mixed salad and drizzle with balsamic vinegar and a little olive oil.

DINNER

Chilli chicken Place ½ red pepper, ½ red chilli, 1tbsp red wine vinegar and 2tsp olive oil in a food processor and purée. Pour over a chicken breast then bake in the oven for 15-20 minutes until cooked through. Serve with steamed broccoli and asparagus and a mixed salad.

SNACKS

UGG muffin, 1 slice of melon

FRIDAY

BREAKFAST

Slices of smoked salmon

With 1 scrambled egg and grilled tomatoes.

LUNCH

Avocado, citrus, feta and
bean salad Place 2 handfuls of spinach and rocket leaves in a bowl. Top with ½ sliced avocado, 1 sliced
orange, a handful of black olives, 30g feta and ½ a tin of cooked butterbeans. Mix together 2tsp olive oil and 1tsp red wine vinegar and drizzle over.

DINNER

Stir-fry tofu

Stir-fry 150g tofu with a bag of mixed vegetables, grated ginger, garlic and tamari. Serve with 30g wholegrain rice.

SNACKS 

Handful of blueberries, Nakd bar

SATURDAY

BREAKFAST

Matcha green protein shake  Blend 100g mango, 1 scoop vanilla protein powder with handful of spinach leaves, 250ml coconut water and ½tsp matcha green tea.

LUNCH

Salad Niçoise

Place 120g tinned tuna, 2 steamed new potatoes, 5 olives, steamed green beans and a hard-boiled egg on a bed of mixed greens. Drizzle with olive oil and lemon juice.

DINNER

Turkey burgers with steamed green vegetables

Flavour 150g lean turkey mince with garlic and onion. Shape into patties and grill or pan-fry until cooked.  Serve with a selection

of steamed vegetables and a mixed salad.

SNACKS

2tbsp houmous with vegetable sticks, handful of strawberries

SUNDAY

BREAKFAST

100g cottage cheese with a wedge of melon and slice of ham

LUNCH

Asian prawn courgette salad

Using a spiraliser or potato peeler, make long noodles from 1 courgette and 1 small carrot. Soak a small handful of Clearspring Sea Salad mix, drain, then add to the noodles and toss in 100g of cooked, marinated prawns and a handful of sliced cherry tomatoes. Mix together the juice of 1 lime with a little stevia or xylitol, add soy sauce, then toss into the salad.

DINNER

Roast chicken with steamed vegetables and potato wedges

Cut a small sweet potato into wedges. Toss in olive oil and season. Roast in the oven for 30 minutes. Serve with 120g roast chicken breast and steamed veg.

SNACKS

Protein shake, 2 squares of dark chocolate

Related Post

Tagged , ,

Leave a Reply

Your email address will not be published. Required fields are marked *