Drop pounds and boost your health with the benefits of a vegetarian diet but with a little bit of meat
From The Flexitarian Diet by Dawn Jackson Blatner (McGraw Hill, £13.99); www.amazon.co.uk
HOW FLEXITARIAN WORKS
- For optimum weight loss, eat breakfast (300 cals), lunch (400 cals), dinner (500 cals) and two snacks (150 cals each) every day - a total of 1,500 daily calories. Depending on your height, weight and activity levels you may need to vary this as you go along.
- Spreading out your calorie intake throughout the day will help to control your energy and appetite levels, so you won't feel hungry and end up bingeing.
- If you're losing weight too slowly, pay attention to portion size - measure out ingredients carefully or you won't lose weight.
- If you're losing weight too quickly or you feel hungry for much of the day, you can add an extra snack or double your breakfast portion.
- Mix and match your favourite recipes, using the variations, for a truly flexitarian experience.
- All recipes have five key ingredients so should be fast and easy to prepare - and the second time will be even quicker!
- All of the recipes have been analysed for their nutritional value. Even the larger meals are calorie-controlled, don't exceed the recommended daily amount of saturated fat and salt, and give you enough fibre.
The diet is made up of five food groups to ensure all your nutritional needs are met, and the easy, adjustable meal plan features recipes that use just five main ingredients.
The food groups are:
1 Protein (white meat, fish, tofu, lentils, beans and eggs)
2 Vegetables and fruit
3 Wholegrains (bran, buckwheat, rye, millet and spelt)
4 Dairy (skimmed milk, soy milk, cheese and yogurt)
5 Sugar and spice (fresh and dried herbs, maple syrup and balsamic vinegar).
CLICK ON THE NEXT PAGE FOR THE EATING PLAN
