Shape Up Fast With This Healthy Food Diary

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Weight Loss Tips

  • To lose a few pounds and to stop your tummy from feeling and looking bloated, cut down on salt to help prevent fluid retention. That means eating freshly made meals rather than processed foods. Also, eliminate all sugar and refined carbohydrates, swapping to wholegrain alternatives, and no more sugary snacks!
  • Eat little and often, every three hours or so, to keep your blood sugar and energy levels stable. Aim to eat breakfast, lunch and dinner, plus a healthy snack mid-morning and one mid-afternoon. This will stop those roller-coaster highs and cravings for sweet foods.
  • Eat plenty of lean protein (chicken, lean meat, fish and eggs) and add vegetables or salad to meals to boost your intake of fibre, vitamins and minerals. And aim to drink six to eight glasses of water a day, including diluted low-sugar fruit drinks, herbal teas or cups of tea. All the above will be beneficial in keeping your skin supple and hydrated, helping cellulite to look less obvious.
  • Finally, if you know your self-discipline can waiver from time to time, keep a food diary to monitor your actions.

Now simply follow our simple food planner, designed to get your body in tip-top shape for the summer season.

One Week Healthy Food Diary

Day 1

Breakfast: Porridge made with semi-skimmed milk
Lunch: Chicken salad in a wholemeal tortilla wrap
Dinner: Chicken tikka kebabs with green salad and natural yoghurt

Day 2

Breakfast: One boiled egg and soldiers, using one slice wholemeal toast
Lunch: Fresh or tinned tuna and egg salad
Dinner: Stir-fry prawns and green pepper with 60g boiled Basmati rice

Day 3

Breakfast: Shredded Wheat with semi-skimmed milk
Lunch: Cheese and mushroom omelette with green salad
Dinner: Sirloin steak with roasted veg (eg. peppers, onions, tomatoes, courgettes)

Day 4

Breakfast: Cooked fresh or tinned tomatoes on wholemeal toast
Lunch: Crudités, low-fat houmous dip and one warmed wholemeal pitta bread cut into strips
Dinner: Homemade chicken curry with 60g boiled Basmati rice

Day 5

Breakfast: Fruit smoothie (blend your favourite fruit)
Lunch: Bowl of soup with a small wholemeal roll
Dinner: Salmon fillet wrapped in foil with baby tomatoes and parsley, and bake for 30 mins. Serve with vegetables of your choice.

Day 6

Breakfast: Fresh fruit served with natural yoghurt
Lunch: Wholemeal sandwich with flaked tinned salmon, low-fat mayo, lettuce and sliced cucumber
Dinner: Roasted chicken piece, sprinkled with olive oil & herbs, served with broccoli

Day 7

Breakfast: Scrambled eggs on wholemeal toast
Lunch: Waldorf salad – made with apple, celery, walnuts and a green salad
Dinner: Lamb steak with green beans and a medium jacket potato

This article first appeared in Women’s Fitness

Former deputy editor of Women’s Fitness

Amanda Khouv formerly worked for Women’s Fitness magazine, which briefly shared a website with Coach. Khouv began working for Women’s Fitness as editorial assistant in 2012, working her way up the masthead, finishing as deputy editor between 2015 and 2018.