Day 14

Breakfast
Serve 100g Low-fat plain yogurt with 30g low sugar granola and 1 grated apple.

Lunch
Creamy walnut salad. Blend together 1tbsp plain yogurt with a little Dijon mustard and lemon juice. Serve with salad of mixed salad leaves, 30g walnuts, 1 chopped apple, sticks of celery chopped and handful of grapes in a bowl.

Dinner
Chickpea curry (makes enough for tomorrow). Made with 2 tbsp Thai curry paste, 1 can chickpeas, 1 onion chopped, spinach, green beans, red pepper and 1 can coconut milk. Serve with 30g rice (dry weight).

Snack
1 orange, 2 squares of dark chocolate.

 

Exercise
Cardio day: 10 minutes of steady paced cardio of your choice, 10 minutes of interval training – 1 minute fast, 1 minute slow, repeat – 30 minutes of steady paced cardio.

Tip
Don’t leave meal choices to chance. Decide what you’re going to eat and take healthy snacks with you if you’re on the go so you’re not tempted to eat the wrong foods. Take some time to reflect on your bad habits. When you eat chocolate or crisps, or drink wine for instance, when do you typically eat them? Are you eating because of emotional hunger or because you’re physically hungry? If it’s emotional then try to identify what causes these triggers and what you can do about them.

Chickpea curry