Clean Weight Loss Diet

1 x Breakfast and 2 x Small Meals Per Day from the Following

The objective of this diet is to reduce your daily calorific intake down to around 1000-1200 kcal, while still giving you a reasonable diet.

Breakfast  - (High Fibre, Low GI).

Your breakfast should be brown or beige, no other colour is acceptable, this means your stuck with:

  • Branflakes
  • All Bran
  • Shreddies
  • Shredded Wheat
  • Fruit and Fibre
  • Etc…

You may have upto 150-200kcal inc Skimmed or Semi-Skimmer, you should select your breakfast based on the amount of food you would like to fill you up, so while for example Shreddies contains 158kcal while porridge contains 50% Less meaning you can have more porridge than shreddies to meet your quota.

Main Meals

Protein – (Choose 1 Item).

You should aim for roughly 250-300kcal worth of protein per meal.

  • Chicken Breast or Fillets (No Skin).
  • Turkey Breast or Fillets (No Skin).
  • Fish Fillets (Grilled or Streamed) NO Batter or Breadcrumbs.
  • Cottage Cheese.
  • Tuna (In Brine).
  • Salmon (In Brine).

Bulking and Fibre – (Choose Upto 5 Items).

You should aim for 100-150kcal or Bulking or Fibre, make your selection based on how much you need to fill you up. For example a pre-made packet of Sweet Crisp Salad (Salad and Vegetables) from most supermarkets will contain 45-60 kcal meaning you could have 2 packets to really fill you up.

You should also offset with the protein, if you have 300kcal of that, you should aim for 100kcal of this.

  • Salad (Lettuce, Tomatoes, Cucumber, Peppers, Onions (Red and Normal), Raddish or Celery).
  • Vegetables.
  • Chillies.

NO BEETROOT!

NO POTATOES!

Deserts or Snacks – (Upto 2 Portions or Pieces).

  • Fruit (Apple, Pear, Orange or Melon).

NO BANANA!

Drinks and Hydration.

Milk should be deducted from your daily calories!

  • Water
  • Tea
  • Coffee
  • Green Tea

NO SUGAR

NO CREAM

Conclusion of Clean Plan

You should learn to vary and adjust your calories in-take by shifting calories from breakfast to lunch and to snacks, you should not however adjust your calories to the evening meal as you will not burn them off.


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