Skinny Sunday; Meal planner

Here’s our grocery list for those who want to be involved in getting healthier.

  • Homebrand basmati rice               162 cals per serve           $3.25
  • San remo couscous                         125 cals per 1/2 cup        $2.00
  • Homebrand rolled oats                  110 cals per serve            $0.99
  • Homebrand white bread                  73 cals per slice             $1.00
  • Woolworths select tortillas             72 cals per wrap             $3.99
  • Kraft premium crispbread              40 cals per slice              $2.55
  • Homebrand salt reduced soy sauce 8 cals per teaspoon     $1.69
  • Homebrand honey                            20 cals per teaspoon     $3.29
  • Homebrand spray oil                         2 second spray              $3.00
  • 1 litre water bottle
  • Hillwood reduced fat feta                 70 cals per serve           $3.60
  • Homebrand UHT skim milk             68 cals per serve           $1.08
  • Homebrand soda water                      0 cals                              $0.88
  • Twinings pure peppermint tea        2 cals per cup                  $1.99
  • Pauls natural 98% fat-free yoghurt  100 cals per 1/2 tub      $2.10
  • Mixed frozen vegetables                     80 cals per serve           $2.00
  • Homebrand 12 eggs                             11 cals per tablespoon  $2.78
  • Fresh garlic                                           4 cals per teaspoon        $0.53
  • Bunch of asparagus                             15 cals per 3 spears       $1.69
  • Bunch of brocolini                               35 cals per 1/2 bunch   $2.48
  • Sunbeam sultanas                               47 cals per tablespoon  $2.19
  • Bananas                                                 76 cals per small             $5.48 per kg
  • Advocado                                              227 cals per small serve $1.54
  • Apples                                                     45 cals per apple             $2.98
  • Sweet potato                                          48 cals per small serve  $3.65
  • Homebrand pitted dates                   26 cals per date                $2.49
  • Bag walnuts                                          12 cals per 1/2 nut           $10.98
  • Bag almonds                                          7 cals per almond           $8.98
  • Watermelon                                          22 cals per 147grams      $5 30
  • Lemon                                                     5 cals per tablespoon     $0.82
  • Truss tomatoes                                     3 cals per slice                  $4.98 per kg
  • Oranges                                                  42 cals per piece              $5.94
  • Lettuce                                                     1 cal per leaf                    $1.48
  • Bag carrots                                              27 cals per 1/2 cup        $1.45
  • Corn cobs                                               94 per med cob               $2.98
  • Nannas frozen mixed berries            38 cals per serve              $8.99
  • Spinach                                                   19 cals per 1/2 cup        couldn’t find any
  • Large cup mushroom                          40 cals each                      $1.25
  • Nestle diet                                              52-68 cals per tub           $2.00

To lose weight we’ll need to aim between 1300 and 1700 calories per day. Depending on your own body, join CalorieKing.com as you will get a better understanding of your needs. Eating these healthy, yet filling foods you will probably find that you’ll struggle to fit in enough calories. However one meal at maccas and you’ve probably gone way over your quota.

(Keep in mind I have quite a large family, only buy what you think you will be able to go through. Also, some things like the rice, couscous, rolled oats, spray oil etc, won’t need to be bought every week, and things like the UHT milk can be bought and put away, I use the UHT as I’m the only one who drinks it, I cannot go through a fresh bottle in a week.)

I’ve designated 4 meals to each meal time which you can choose between, lunches and dinners are versatile so you can mix and match. And play around with your favorites.

Grab a piece of paper and write your days across the top, next write your times 8am, 10am, 12am, 2pm, 4pm and 6pm (or whichever hours suit you.) down the side. Next pick the meals you want to try and fill in your weekly plan. Stick it to your fridge. FOLLOW IT! If it’s not on the list it doesn’t go in your mouth!

Breakfast

  • Rolled oats cooked in water with skim milk and sultanas.
  • Thick slice tomato on toast (no butter)
  • Chunky fruit salad with dollop of yoghurt. (Orange, apple, banana, watermelon, frozen berries, a few walnuts or almonds.)
  • Boiled egg slices on toast (no butter) followed by a banana.

Lunch

  • Couscous, asparagus and feta. (cook your couscous according to box. Blanch asparagus and snap into 3rds, crumble a thumb sized piece of feat over it.)
  • Salad wrap. (grate carrot, lettuce, tomato, avocado and any other salad you like.) With salt and pepper tomato.
  • Fried rice. (cooked rice according to packet -a half amount- in a pan with a 2 sec spray place your cup of mixed frozen veg, stir til cooked, whisk an egg, pour into pan with veggies scramble around til cooked, drain and add cooked rice to pan, add tablespoon of soy sauce, stir in and serve.)
  • Corn on the cob. (Boil til warm, if you don’t like it raw. no butter)

Dinner

  • Baked chicken with sweet potato and greens. (Bake your chicken and sweet potato in the oven, blanch any greens you like)
  • Baked mushroom with egg and brocolini and spinach. (De-core, peel and place your mushroom in baking tray, crack egg and pour directly onto mushroom, bake until cooked, blanch greens.)
  • Chicken salad wrap.(Pan cook your chicken with 2 sec spray. Prepare your salad, create your wrap. EAT!)
  • Chicken with fruit, nut and salad platter. (My favorite and my family loves it too! We go nuts, its funny how you can pig out on GOOD food and actually feel good about doing it!)

Snacks and Dessert

  • Nuts
  • Dried fruit (have a higher concentration of natural sugars so don’t have too many)
  • Fresh fruit
  • Nestle` diet desserts

Drinks

  • Water at least 2 litres. If you begin to feel hungry have a large glass of water, wait 30 minutes. You probably won’t feel hungry anymore. A lot of our ‘huger’ is actually thirst.
  • Peppermint tea. (If you MUST sweeten, use a little honey. 1/2 teaspoon)
  • Soda water. (Make it fancy and flavoursome if you don’t like it on its own, with blueberries, crushed watermelon, squeezes of either orange, lemon or lime.)

Keep your meals small enough to fit onto your small plate WITHOUT piling it up. Keep snacks to palm sized meals. Make sure you have a large glass of water before, with and after a meal. When cooking vegetables, steam or blanch them. Don’t let all the nutrients be boiled out. Vegetables can be eaten raw so keep them crunchy, just warm them up.

*COPY PASTE AND PRINT AS MUCH OF THIS AS POST AS YOU LIKE*

 

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