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You have nothing to lose except the weight you don't want

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Contents Tips The menus Non Spicy Spicy Recipes 2 6 7 8 9

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Tips

Fix your meal and snack times to have meals and stick to it. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat. But if you do feel hungry outside of these times ask yourself:
o o o o

Are you just bored? Are you thirsty? Do you normally have a snack/biscuit/treat at this time and so is it just your old routine you are craving? If none of the above maybe you are actually hungry if so have an emergency snack.

Avoid high risk situations that might cause you to eat more - some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff our selves, understand that the effect of a whole week of dieting can be wasted by just one day's party food. If you are offered something to eat just break off a nibble so that you appear to mind your manners and at the same time can watch your diet. To help reduce appetite drink a glass of water 10-20 minutes before each main meal as this will help 'fill you up' and stop you wanting to eat as much. Immediately after a meal it is essential that you remove yourself from that environment if there is a risk you will eat more, some possible options might be to:
o o o o o o

Go for a short walk around the block or to the shop to buy your snack for later this is very popular Do some housework prepare your clothes for the next day Pop to the office or catch up on those parked emails Phone a friend Wash your hair Anything that can take 20-30 minutes

Take some full length 'before' photos, to remind yourself of where you started from and more importantly where/who you don't want to be. Keep the photo on the fridge or a similar place to remind yourself each time you 'feel' hungry.

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Go easy on tea and coffee; try not to have more than 3-4 cups a day. One problem is that when you add the milk/cream and sugar, they become fattening. Did you know that having a cup of tea or coffee that has cream and at least two cubes of sugar is as bad as having a big piece of rich chocolate cake' Have breakfast within one hour of waking. The first critical part of the day in how to lose weight fast is you have to start your metabolism early. The idea is not to wait until you get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day, stay within the menu plan and portion guidelines.

Exercise tips

To begin with just wear the pedometer for the first three days to monitor your 'normal' activity, but ensure you complete the online diary to allow us to set you daily targets for the remainder of the week. We will advise you of exercise and activity adjustments from mid-week. On Wednesday we will give you some walking targets to try and work towards but remember, any distance is walkable if you have the time, so consider walking to places that you would normally drive (such as work or the market if they're not too far away). It may take you longer, but the health benefits will last you a lifetime. Before you decide it's time to start increasing your activity and exercising more, always remember start slowly, don't get discouraged if you don't achieve your fitness goals after the first week. Many people make this mistake. Don't think that 2 weeks of hard work will make a difference, go for the long term option and get into exercise slowly. If you try to push your body too much at first, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is; start slow and build from there. Whilst at work, if you have a desk job, make time to stand up, have a stretch, walk to the door/water cooler/photocopier etc every 30 mins or so. If you have the opportunity to climb the office stairs to another floor every hour even better.

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Tips
Alcohol
We all love a drink, it helps us up to wind down after a stressful day or it accompanies our meal very well thank you. So we need to be realistic here. It's ok to drink wine/beer but for this to work for you it needs to be in moderation For the first week try to follow these guidelines 1 x bottle of wine from Sunday to Thursday and 1 x bottle of wine during Friday and Saturday. Increasing your walking time by 2 will compensate. If you can manage 1 x bottle a week for the next 2 weeks your weight loss will be quicker

How alcohol compromises weight loss


Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive process. Not only are the extra calories a hindrance but those extra calories are primarily converted into unwanted body fat. When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these 'alcohol' calories are converted into body fat and are carried away for permanent storage on your body. Eating additional snacks Many foods that accompany drinking (peanuts, pretzels, chips) are salty, which can make you thirsty, encouraging you to drink even more. To avoid over-drinking, sip on a glass of water in between each alcoholic beverage. Alcohol is a diuretic Thus it causes water loss and dehydration and with the water loss, you lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation. Alcohol contains 7 calories per gram and offers NO nutritional value It only adds empty calories to your diet which cannot be used for energy.

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Alcohol lowers your inhibitions. This can be detrimental to your diet plans. Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat, especially greasy or fried foods, which can add to your waistline. Never skip a meal to save your calories for drinks later If you know you'll be having some alcohol later, whether going to a bar, party, or just a few glasses of wine at home, never try to bank calories by skipping a meal or two. This is a bad idea for a number of reasons, firstly your metabolism is compromised if you miss a meal and also you are more likely to munch on snacks whilst drinking. In addition, drinking on an empty stomach enhances the negative effects of alcohol, meaning you will feel the effects sooner which can compromise your rational thought and cause you to lose control and eat more food unnecessarily. If you're planning on drinking later, eat a healthy meal first.

Quick emergency snacks


Low-fat Yoghurt with fruit. Rice cakes Spread with natural peanut butter. Fruit salad Cut up a bunch of fresh fruit and drizzle it with a bit of lemon juice as a natural preservative. Keep in the fridge to make it easy to grab instead of chips or sweets. Fresh fruit Great portable fruit includes apples, pears, peaches and bananas. Apple slices topped with low-fat cheese. Celery sticks topped with cream cheese or peanut butter and raisins Dried nuts and raisins mix (small handful only) Raw vegetables Crudits Any sliced carrot, pepper, celery, courgette etc. Pita bread with 1 slice ham and small chunk of cheese. Glass of skimmed milk (150ml-200ml)

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Cut up fruit Fruits such as apple and pear slices go great with low-fat fruit or vanilla yoghurt to dip. Air popped popcorn Always a great snack, but be sure to choose a brand with low sodium and no butter. (handful only) Whole-grain crackers (1,2 or 3) Top these with ham, cream cheese (1-2 only), meat, tuna or peanut butter (1-2 only). Sunflower seeds (Small handful only) Cottage cheese Eat it plain or topped with fresh fruit. You can choose low-fat cottage cheese for a healthier version. Dried Fruit You can find anything from apples to pineapples dried. They make a great sweet and crunchy snack. Banana chips are also always a great option. Chocolate dipped strawberries (2-4 only) If you have a chocolate craving, dip some strawberries or other fresh fruit into melted dark chocolate for a yummy and healthy treat. Fruit and Cheese Kebabs Alternate chunks of fresh fruit and cheese cubes and thread them on a bamboo skewer for a fun and healthy snack. (Keep cheese chunks small 2 - 3) Cooked Sweet Potato Just cut it up in chunks. They are delicious warm or cold. Avocado chunks and ham If the avocado gets very ripe and squishy, spread it on some wholemeal toast, just like you would butter. Melon and 1 slice of ham Lettuce Wraps Take a large leaf of lettuce and top it with raw veggies, ham or turkey and a little low-fat ranch dressing. Wrap up and serve.

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The menus: Non spicy


e.g. Egg and bacon toastie Stuffed jacket potato Tuna torpedo Grilled cheese and beef special Smooth vegetable soup... and many more

Spicy
e.g. Mexican chicken Hampple sandwich with kick Curried chicken sandwich on Warburtons Spiced beef stir fry Herb chicken and garlic mushroom... and many more

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Non spicy
MONDAY
Breakfast Egg and Bacon Toastie see page 9 Snack 1 1 Handful of Red Fruit Salmon Salad see page 9 Lunch Snack 2 3 X Slices Cooked Turkey 1 X Small Orange Breakfast Strawberry Smoothie Snack 1 2 X Carrots Chopped Into Sticks 40 Grams Humous Dip Hampple Sandwich see page 10 Lunch Dinner Spanish Chicken see page 9 Snack 3 30 Grams Almonds 110 Grams Canolouope Melon

TUESDAY
Snack 2 30 Grams Raisins 20 Grams Peanuts (Lightly Salted) Dinner Stuffed Jacket Potato see page 10 Snack 3 2 X Scoops Low Fat Ice Cream

WEDNESDAY
Breakfast 1 X Bow High Fibre Cereal 4/5 Fresh Strawberries Snack 1 300 ML Vegetable Juice Lunch Tuna Torpedo see page 10 Snack 2 3 x Slices Lean Roast Beef 1 x Slice Low Fat Cheese Dinner Grilled Salmon Salad see page 11 Snack 3 30 Grams Almonds 100 Grams Cantaloupe Melon

THURSDAY
Breakfast Banana Smoothie see page 9 Snack 1 250 Grams Fruit Salad Lunch Roast Chicken Sandwich on Warburtons see page 11 Snack 2 1 X Pot Strawberry Fromage Frais Breakfast 1 X Bowl Fibre Cereal Small Handful Of Strawberries Snack 1 2 X Jaffa Cakes Lunch 2 X Large Portobello Mushrooms see page 7 Breakfast Scrambled Egg on Toast 1 X Egg & 1 X Small Toast Snack 1 30 Grams Almonds 20 Grams Raisins Smooth Vegetable Soup Lunch see page 13 Breakfast Eat Your Favourite From This Week Snack 1 1 X Crumpet with 1 X Teaspoon Peanut Butter 6 X Red Cherries Dinner Grilled Cheese and Beef Special Wrap see page 13 Snack 3 2 X Cream Crackers with a Table Spoon or Reduced Fat Coleslaw

FRIDAY
Snack 2 2 X Medium Peaches Dinner Marinated Grill Chicken see page 13 Snack 3 1 X Bag of Ready Salted Chips

SATURDAY
Snack 2 1 x Small Banana Dinner Cheat Meal eat your favourite food! Snack 3 150 Grams Low Fat Ice Cream

SUNDAY
Lunch Herb Chicken and Garlic Mushrooms see page 8 Snack 2 1 X Low Fat Yoghurt Dinner Sunday Roast see page 13 Snack 3 1 X 2 Finger KitKat or Blue Riband

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Spicy
MONDAY
Breakfast Egg and Bacon Toastie see page 9 Snack 1 1 X Handful of Red Fruit Spicy Salmon Salad see page 12 Lunch Snack 2 3 X Slices Cooked Turkey 1 X Small Orange Dinner Mexican Beef Salad see page 15 Snack 3 30 Grams Almonds 110 Grams Canolouope Melon Snack 2 30 Grams Raisins 20 Gram Peanuts(lightly salted) Dinner Brazilian Chicken see page 12 Snack 3 2 X Scoops Low Fat Ice Cream

TUESDAY
Breakfast Strawberry Smoothie see page 10 Snack 1 2 X Carrots Chopped Into Sticks 40 Grams Humous Dip Lunch Hampple Sandwich with a Kick see page 6 Breakfast 1 X Bowl Fibre Cereal 1 X Small Handful of Strawberries Snack 1 300 ML Vegetable Juice Lunch Peppered Tuna Torpedo see page 10 Breakfast Banana Smoothie see page 9 Snack 1 250 Grams Fruit Salad Lunch Curried Chicken Sandwich on Warburtons see page 11

WEDNESDAY
Snack 2 3 x Slices Lean Roast Beef 1 x Slice Low Fat Cheese Dinner Spicy Tuna Steak see page 15 Snack 3 30 Grams Almonds 100 Grams Cantaloupe Melon Snack 2 1 X Pot Strawberry Fromage Frais 6 X Red Cherries Dinner Spicy Beef Stir Fry Snack 3 2 X Cream Crackers with a Table Spoon or Reduced Fat Coleslaw

THURSDAY

FRIDAY
Breakfast 1 X Bowl Fibre Cereal 1 X Small Handful of Strawberries Snack 1 2 X Jaffa Cakes Lunch 2 X Large Portobello Mushrooms see page 11 Breakfast Scrambled Egg on Toast 1 X Egg & 1 X Small Toast Snack 1 30 Grams Almonds 20 Grams Raisins Smooth Vegetable Soup Lunch see page 13 Breakfast Eat Your Favourite From This Week Snack 1 1 X Crumpet with 1 X Teaspoon Peanut Butter Snack 2 2 X Medium Peaches Dinner Chilli Peppered Steak see page 14 Snack 3 1 X Bag of Ready Salted Chips

SATURDAY
Snack 2 1 x Small Banana Dinner Cheat Meal eat your favourite food! Snack 3 150 Grams Low Fat Ice Cream

SUNDAY
Lunch Herb Chicken and Garlic Mushrooms see page 12 Snack 2 1 X Low Fat Yoghurt Dinner Sunday Roast see page 13 Snack 3 1 X 2 Finger KitKat or Blue Riband

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Recipes
EGG AND BACON TOASTIE 2 x small wholemeal bread 1 x rash lean back bacon 1 x egg beaten, add fresh parsley if you wish Grill the bacon to your liking Fry the egg in a non stick pay with a spray of fry light Spread margarine light on the warm toast, compile and enjoy SALMON SALAD 1 x salmon fillet 1 x handful of romaine lettuce 1 x medium tomato chopped 1 x small green pepper finely chopped 3 x tablespoons of low fat Italian salad dressing 1 x table spoon low fat grated cheese 1 x slice of multi grain bread Flake the salmon and mix with the rest of the ingredients BANANA SMOOTHIE 1 x banana peeled and halved pint semi skimmed milk 120 grams low fat vanilla yoghurt (small pot) 1 x cup of frozen orange juice 6 x ice cubes crushed Blitz the lot together. Makes 2 x servings, share with a friend or save the 2nd half for this evening snack. SPANISH CHICKEN 2 x medium chicken breasts diced 1 x medium onion diced, 2 garlic cloves 1 x tinned tomatoes pint chicken stock teaspoon dried oregano teaspoon black pepper red peppers diced Fry onion until soft, add garlic, peppers and chicken pieces, add pepper and oregano and seal the chicken. Add chick stock and tomatoes and move to a medium heat until chicken is cooked makes 2 servings. Serve each portion with 1 x small cup brown rice boiled with peas (add spoon of turmeric for flavour)

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STRAWBERRY SMOOTHIE 150 grams low fat vanilla yoghurt pint semi skimmed milk 140 grams frozen strawberries 6 x ice cubes Blend for 5 minutes makes 2 servings. HAMPPLE SANDWICH 2 x slices of wholemeal bread 2 teaspoons of light mayonnaise 1 table spoon of low fat grated cheese, 2 x romaine lettuce leaves Half an apple thinly sliced 1 table spoon chopped walnuts Toast the bread under the grill one side, add the cheese when toasting the flip side, spread mayo on the other slice once toasted, compile and eat. If preparing for later, toast bread, compile sandwich leaving out the apple. Microwave for 90 seconds which will melt the cheese then add the apple last. For spicy kick option replace one of the teaspoons of mayonnaise with mustard. STUFFED JACKET POTATO 1 x small to medium potato 1 x table spoon of LOW-FAT natural yoghurt 4 x chopped spring onions 2 slices corned beef diced 1 x table spoon low fat grated cheese. table spoon pepper/ dash Tabasco (optional) Prick and bake the potato for approx 80 minutes, half and scoop out the insides leaving the skins as shells, mash the potato with the joghurt and spring onions, stir in the corned beef and cheese, season with pepper and Tabasco(optional) place back in skins and then in the oven for a further 5 minutes. TUNA TORPEDO 1 x small wholemeal baguette (150 cals) 2 x table spoons of tuna in brine 2 x romaine lettuce leaves 1 x teaspoon low fat mayo 1 x teaspoon margarine light Squeeze of lemon Pinch of pepper (optional) Compile and eat, a serving option would be to toast warm the baguette up.turmeric for flavour).

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GRILLED SALMON SALAD 1 fillet salmon 200 grams 1 x hard boiled eggs - sliced thinly sliced red onion 1 x half yellow bell pepper cut into thinly sliced strips 1 x handful romaine lettuces leaves 6 cherry tomatoes halved For the dressing 1 x table spoon of low fat salad dressing (Italian or French) Season and grill salmon, mix up the rest with the dressing, place salmon on top and enjoy. LARGE PORTOBELLO MUSHROOMS 2 x Portobello mushrooms Basmati rice 30g Teaspoon turmeric Cooking spray 4 spring onions chopped 1 crushed garlic clove 1 x large tomato save 2 slices thickly sliced chop the rest 35 gram frozen peas Chopped fresh parsley I/2 teaspoon medium curry powder Freshly ground black pepper 1 x teaspoon parmesan cheese Cut the stalks out of the mushrooms and set aside. Pre Cook rice with the peas according to rice instructions, add turmeric whilst cooking. Cool. Spray cooking oil to a saucepan and lightly fry add garlic then curry powder. Fold together. Add chopped tomatoes then the rice mixture and fold together spoon mixture into the mushroom bases pat down, place a tomato slice on each portion, sprinkle parmesan and pepper on top then bake for 45 minutes on 180c or gas mark 5. Sprinkle chopped parsley over the top and serve. ROAST CHICKEN ON WARBURTON'S 2 x Warburton's wholemeal toasted 60 grams chicken breast finely sliced 2 x romaine lettuce leaves 1 x teaspoon mayonnaise light (mix in teaspoon curry powder and dash of Tabasco for spicy option) 1 x tablespoon crushed walnut. Compile and eat warm or cold. For spicy option add teaspoon curry powder and quarter teaspoon chilli powder, mix in the mayonnaise.

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HERB CHICKEN AND GARLIC MUSHROOMS 1 x chicken breast (100-120 grams) 1 teaspoon Italian herb seasoning 1 x garlic clove crushed teaspoon onion salt teaspoon celery salt Low fat spay oil Mix all the ingredients together, spray the chicken with the low fat oil then rub this ingredients into the chicken. Roast until cooked through, serve with 2 x tablespoons of brown rice or 1 x small wholemeal pitta bread. SPICY SALMON SALAD 1 x salmon Fillet teaspoon chopped chilli 1 x table spoon dark soy sauce 1 x teaspoon lemon juice 1 x teaspoon chopped fresh ginger For the salad combine 3 romaine lettuce leaves 3 small tomatoes quartered, 4 x spring onions chopped and 2 tablespoons of crushed walnut. Combine with low fat Italian or French dressing. Set salmon aside, combine the rest of the ingredients then rub into the salmon and grill. Mix the salad together with the dressing, arrange in a bowl and finally place the grilled fillet on the top. BRAZILIAN STYLE CHICKEN lemon lime 200 grams tomato juice 1 x teaspoon dried Italian seasoning 2 x medium chicken breasts 1 teaspoon hot salsa sauce 180 ml frozen orange juice 2 x garlic cloves crushed. Squeeze the lemon and lime into a re-sealable bag mix in everything else except for the salsa. Add chicken last and squish together, marinade for 2 hours in the fridge. Grill, turning and basting in the marinated until cooked through, serve with salsa.

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MARINATED GRILLED CHICKEN 1 medium sized chicken breast (100-120 grams) 2 teaspoon lemon juice 1 teaspoon extra virgin olive oil teaspoon black pepper 4 x cloves garlic crushed cup of chopped fresh parsley Mix the lemon juice, olive oil, pepper, garlic, and parsley in a bowl then empty into a bag and add the chicken. Leave to marinade for 2 hours, then grill or roast until tender. Serve with 30 grams brown rice or 1 x slice Warburton's brown bread. GRILLED CHEESE AND BEEF SPECIAL WRAP 1 x low calorie wrap (weight watchers) 4 thinly slice trips red pepper 4 thinly sliced strips green pepper 3 slices thinly sliced roast beef 2 romaine lettuce leaves shredded 2 x table spoon low fat grated cheese. 2 table spoon mild salsa. Heat the wrap and beef slices in the microwave for 1 minute. Lay the wrap out, add the beef slices, spread in the salsa, then add the peppers and salad. Finally add the cheese and wrap. Serve immediately. SMOOTH VEGETABLE SOUP 2 x medium potatoes, washed but unpeeled 2 x onions, peeled 2 x large carrots, scraped and chopped small 1-2 cloves garlic crushed 85g/3 oz/half cup red lentils 2 x pints (1 litre) vegetable or chicken stock (use stock cube or powder if you wish) Cook ingredients in the stock on a low heat until all the vegetable are soft, blitz in the blender, season with a little salt and pepper makes 3 servings. SUNDAY ROAST We don't need to tell you how to cook the nation's favourite, so do it your way and plate up as following. 3 x small roast potatoes 3 table spoons of mixed veg 3 x thinly slices of roast beef or chicken or pork 1 x Yorkshire pudding 1 x tablespoon of gravy

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SPICY BEEF STIR FRY 1 x medium lean sirloin steak 1 x red bell pepper, cut into thin strips 1 x yellow bell pepper, cut into thin strips 3 tablespoons lower-sodium soy sauce 1 tablespoons rice wine vinegar 1 tablespoon minced peeled fresh ginger 2 teaspoons chilli garlic sauce 1 x red onion diced 2 teaspoons toasted sesame seeds Heat a large non-stick skillet over medium-high heat. Add oil to pan; swirl to coat. Cook the onions until going slightly soft then add steak to pan; cook for 2 minutes, searing on one side. Add bell peppers; cook for 2 minutes or until beef loses its pink colour, stirring constantly. Remove beef mixture from pan. Add soy sauce, vinegar, ginger, and chilli garlic sauce to pan; bring to a boil. Cook for 1 minute or until slightly thickened. Add beef mixture; toss well to coat. Sprinkle with sesame seeds. Serve with 2 table spoons brown rice makes 2 servings. CHILLI PEPPERED STEAK 160 grams thinly sliced sirloin, marinate in soya sauce 1 table spoon olive oil 2 x thinly sliced carrots 1 x cup of broccoli 1 jalapeno peppers slices 1 cayenne pepper sliced 50 grams black bean stir-fry sauce 200 grams cooked brown rice Heat the oil in a non stick frying pan, add carrots and broccoli and cook until tender. Add the peppers and the beef and continue cooking until the meat is done. Add sauce and serve over the warm rice makes 2 servings.

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MEXICAN CHICKEN SALAD 170 grams lean mince beef, 150 grams low fat cheese , 30 grams tortilla crisps, crushed into small pieces 1 x garlic clove crushed tin kidney beans 1 table spoon chilli powder table spoon cayenne pepper 40 ml water 1 x tablespoon lime juice teaspoon black pepper teaspoon salt For the salad, chop 2 romaine lettuce leaves, 4 x medium tomatoes then combine with 2 tablespoons of olive oil. Set aside, Fry the mince on a high heat in a thick based saucepan, breaking up the pieces with a wooden spoon until no longer pink. Add the garlic and beans and cook for a further 2 minutes. Then add the peppers and chilli powder, stirring all the time. Add the water and stir on a low heat for 5 minutes more until the liquid has partially absorbed. Cool slightly. Arrange the salad in a bowl, top with the beef mixture, then sprinkle tortilla bits and top with cheese. Grill for 2 minutes until cheese has melted. SPICY TUNA STEAK 2 tablespoons low fat soya sauce 2 tablespoons of rice vinegar tablespoon sugar teaspoon toasted sesame oil teaspoon ground pepper 340 grams tuna steak 50 grams low fat sour cream teaspoon wasabi paste Mix the soy sauce, vinegar, sugar, oil and ginger in a bowl, add the tuna steaks turning to coat. Pop in the fridge for 30 minutes, meanwhile combine the wasabi and the cream. Coat a frying pan with low fat spay, fry for about 6 minutes for medium rare, or more if you prefer. Serve with the wasabi sauce and 1 x small brown pitta (optional).

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