Diet Plan For Morbidly Obese

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Diet plan for morbidly obese shows how to lose weight and reduce weight. Weight loss is a process which includes healthy eating, exercise, eating food with low calorie and avoiding unhealthy food. Eating food with low caloric from a diet plan for morbidly obese does not mean eating less food. So, let’s  find out what is the best diet plan for morbidly obese.

Morbidly Obese: Tips for Losing 100 Pounds or More

Morbidly obese tips for losing 100 pounds or more
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10 Tips for Losing 100 Pounds or More

Experts offer advice for those with lots to lose

When Lisa Goetze tipped the scales at 550 pounds, she wanted to put her fingers in her ears and scream “Stop!” every time a well-meaning friend advised her to start exercising.

“It wasn’t that I didn’t want to exercise,'” says Goetze, now a svelte size 14 and an American Council on Exercise-certified personal trainer and weight management consultant.

“No one understood that when you are very large, even holding up your body for a three-minute shower is a painful, and sometimes nearly impossible, feat. Walking around the block, it’s just impossible.”

For the group of people doctors call “morbidly obese” — those struggling to lose 100 pounds or more — losing weight is fraught with challenges others may never imagine.

“When you’re large, the same weight loss and exercise rules don’t apply. They can’t apply, but nobody really gets that, not even many doctors,” says Goetze, whose company aims to address the needs of what she says is this forgotten group.

From bathroom scales that can’t measure your weight, to exercise equipment built for someone half your size, to the health problems associated with being extremely overweight, frustrations abound.

What’s more, experts say, the nuts and bolts of dieting — including caloric intake — is different for those who need to lose a lot.

“You can’t just toss a very overweight person the latest diet book or piece of exercise equipment and expect it to work. There is a whole different mindset to large-scale weight loss, and a whole different approach becomes necessary,” says Warren Huberman, PhD, a behavioral consultant for the surgical weight loss program at New York University Medical Center.

That can make finding the right diet plan a challenge. But fortunately for WebMD Weight Loss Clinic members, the WLC eating plan takes current weight and calorie intake into consideration, rather than setting a “one-size-fits-all” calorie limit.

So where do you begin, and how do you stay motivated, when your goal is to lose 100 pounds or more? Three weight loss experts — including one who shed nearly 400 pounds herself — offer these 10 strategies to set you on the right path.

1. Seek Supervision.

“The more overweight you are, the more likely you need to be monitored — and the more you need some type of medical supervision, at least at the start,” says Janet Finestein, MS, RD, a nutritionist and dietitian at the Comprehensive Weight Loss Center of NewYork-Presbyterian Hospital.

Because obesity contributes to other health problems, including high blood pressure, high cholesterol, and insulin resistance, Finestein says medical care is a must.

“Sometimes uncovering these health risks and getting treatment can also help you lose weight,” says Finestein. “For example, learning how to control your insulin levels may also help you control your hunger, and that can make your weight loss much easier.”

2. Join a Support Group.

While it may seem as if no one understands your needs, you are not alone. Experts say one of the best places to find those kindred spirits is in a support group — like those found on the Weight Loss Clinic message boards.

“If you feel self-conscious about meeting with strangers, the Internet has opened up a whole new world of peer support, with groups and chats and online gatherings of those who share similar goals and similar problems, and I do encourage patients to get involved,” Huberman tells WebMD.

By sharing your experiences, or just listening to others share theirs, you may also discover ways to better cope with the challenges you face, Huberman says.

3. Incorporate Movement Into Your Life.

While joining a gym, or even going for an evening walk, may be out of the question at first, Goetze says that getting used to moving your body in small ways is something you can — and should — do.

“When you are very large, moving your body is not only physically challenging, it’s also emotionally challenging, because with every difficult move comes a reminder of your size,” says Goetze.

To counter the problem, she says, make a commitment to doing small movements every chance you get. Walk across the room to change the TV channel instead of using the remote, for example, or bend down to pick up that pencil you dropped.

“Small moves do burn calories, plus they subtly change your mindset about the role of movement in your life,” Goetze says.

4. Discover Weight Training.

Experts say one of the most important exercises for very overweight folks is weight training. It builds muscle that can help burn more calories. The best part: Many weight-training exercises can be done sitting down, making them ideal for those with a lot to lose.


“Even small actions can make a big difference.”


“Sitting in a chair and lifting some soup cans, putting on ankle weights and just moving your feet back and forth, lifting your arms over your head and reaching towards the ceiling, all can help build and strengthen muscles, and again, get your body moving,” says Goetze.

Finestein agrees: “The more weight you have to move with each movement, the less you have to do to see a reaction, so even small actions can make a big difference.”

5. Don’t Cut Calories Too Far.

That 1,200-calorie-a-day diet may be just what the doctor ordered for those who need to lose 20 or 30 pounds. But if you’re trying to lose 100 pounds or more, you need more calories just to survive.

“The more you weigh, the higher your caloric needs,” Finestein says, “so you can eat more than a person who weighs less, and still lose an equal amount of weight.”

If you cut just 500 calories out of your diet every day, you could see a one-pound weight loss each week, she says.

6. Focus on How Far You’ve Come.

To stay motivated for the long haul, experts say, pay attention to how much you accomplish each day.

“Forget where you want to get to,” says Finestein. “Realize how far you’ve come. Remember when you couldn’t bend over to tie your shoes, or couldn’t walk up a flight of stairs without puffing?” And, she says, never forget that for every pound you lose, your health improves.

“You might still be overweight, but you’re definitely healthier,” says Finestein.

7. Keep Your Goals Realistic.

Experts say it’s also vital not to set the bar too high for your weight loss goals.

“You have to cut yourself a little bit of slack by taking into consideration how long you have been overweight,” says Goetze.

When you have lots to lose, it takes longer to reach your goals — but it’s also extra rewarding when you do get there.

“It’s a lot easier if you concentrate on your health, rather than each and every pound.,” says Goetze.

8. Ditch the “Dieting Mindset.”

“The very idea that we go ‘on’ a diet suggests that at some point we will come ‘off’ the diet — and that’s where those who are morbidly obese make a wrong turn,” says Huberman.

To lose a significant amount of weight and keep it off, a permanent lifestyle change is needed.

“When you are obese, weight control must become a lifetime commitment, and it must involve a decision to completely change the role of food in your life,” Huberman says. “And you must make exercise a regular part of your daily living.

“When you can accept that you’re not on a diet, but that this is how you are going to live your life for the rest of your life, you will stay motivated and succeed.”

9. Consider Medication.

If diet and exercise alone don’t seem to do the trick, consider asking your doctor whether medication could be an option for you.

“Don’t be afraid, or ashamed, to admit you need some extra help, and talk to your doctor about all your weight loss options, including medication,” says Finestein.

Remember that weight loss medication is not a magic bullet. These medications can result in small amounts of weight loss — as long you eat healthfully and engage in physical activity.

10. Don’t Rule Out Weight Loss Surgery.

“For me, weight loss surgery turned out to be the right option — but I did try every other option first,” says Goetze.

She suggests you give yourself room to experiment, but keep in the back of your mind that surgery to reduce the size of the stomach is an option for many people.

“It is dramatic, and not easy, but it can be comforting to remember that there is always hope, no matter what,” says Goetze, who lost nearly 400 pounds after she opted for stomach-reducing surgery.

Keep in mind that weight loss surgery requires lifestyle changes — otherwise, you’ll regain the weight over time.

Weight-Loss Plan for Morbidly Obese Women

Attractive overweight woman with her personal trainer running on treadmill in modern gym.
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If you’re 100 pounds or more overweight or your body mass index measures 40 or higher, doctors classify you as morbidly obese. This level of obesity puts you at dire risk of health complications and early death.

A woman who is morbidly obese must make an extra effort to reduce her weight, using lifestyle, dietary and possibly medical interventions, to reduce her risk of chronic disease. Before making changes, however, discuss your weight-loss strategy with your doctor to make sure it’s a safe plan that’s right for you.

Changing Your Diet

The tried-and-true weight-loss strategy of reducing your calorie intake works, whether you are 10 pounds or 100 pounds overweight. Cutting 500 to 1,000 calories per day from what you eat to maintain your weight yields a 1- to 2-pound weight loss per week. A doctor or a dietitian can help you determine what is a safe — and not too radical — calorie intake for you to lose weight.

Avoid foods that are high in fat and simple sugars — specifically, fatty cuts of meat, full-fat dairy, white bread and white pasta, soda, sweets and processed snacks. Make approximately 50 to 55 percent of your calories come from complex carbohydrates — particularly, vegetables, brown rice, oatmeal and sweet potatoes.

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Increasing your fiber intake also helps food digest more slowly so you don’t experience as many physical cravings and bouts of hunger. High-fiber foods include fresh vegetables and fruits, as well as whole grains.

Lean proteins, such as grilled chicken, lean broiled steak and fish, improve satiety and can help you retain lean mass as you drop pounds. Go for about 0.55 grams per pound of your body weight per day, as long as this keeps you within your required calorie intake for weight loss.

Small amounts of unsaturated fats are important for optimal bodily function, so have a teaspoon or two of olive oil, 1/8 of an avocado or 1/2 ounce of nuts at some meals.

Getting More Active

When you’re obese, exercise feels harder — every step puts excessive pressure on your joints. Once you’ve lost about 10 percent of your weight with dietary intervention, add light- to moderate-intensity exercise. In addition to burning calories, moderate exercise decreases blood pressure, increases your levels of good cholesterol and may delay the onset of Type 2 diabetes.

When you first start exercising, even just 20 to 30 minutes every day of low-intensity movement will help. Break this up into 10-minute intervals, if needed, for stamina and adherence. Over time, work up to a more moderate intensity that makes you feel breathy and will raise your heart rate slightly. Eventually, do up to 90 minutes daily to lose weight, but this amount daily may take several months or even years to achieve.

Brisk walking, water exercise and cycling are appropriate forms of exercise, as they don’t put too much additional impact on your back, ankles, hips and knees. Working with weights when you’re morbidly obese — which means your body is easily physically stressed and your range of motion is limited — may be contraindicated.

Talk to your doctor about when you can safely add regular strength training, which helps build muscle to assist in weight loss.

Psychological Interventions for Weight Loss

Incorporate lifestyle measures to help improve your adherence to a low-calorie diet and more physical activity. Enlist friends and family to encourage your efforts or seek support from the medical community and support groups, if you don’t have the resources at home.

Keep a food journal to track your intake and physical activity; seeing what you eat daily written on paper can help keep you accountable. A journal can also help you identify which types of triggers cause you to overeat — whether it’s that time of the month, stress, anxiety, boredom or loneliness. When you know these triggers, you can take steps to avoid them.

You might hope to lose weight quickly like people on reality weight-loss shows, but keep your expectations realistic. Losing more than 3 pounds a week two weeks after you changed your routine, increases your risk of medical complications related to weight loss, such as gall stones.

Reality shows are about people who are on a 24/7 regimen and who have constant access to dietitians, fitness professionals and support from medical professionals. Real life is different — you’ll encounter day-to-day obstacles, personal defeats and temptations that you’ll need to navigate on your own. Weight loss is a process, and when you have a lot to lose, it can take years to achieve a healthy weight.

Sometimes, depression accompanies severe obesity. If you feel this might be the case for you, talk to your doctor to get the appropriate help you need.

Medical Interventions for Weight Loss

A very-low calorie diet that’s medically prescribed and supervised may be warranted if you have immediate health issues that only quick weight loss will mitigate. These diets usually consist of 800 to 1,000 calories per day and yield about an average 3-pound-per-week loss rate.

Because they’re so radical, you’ll likely only be kept on this extreme calorie restriction for 12 weeks or less. A very low-calorie diet usually consists of specifically measured meal replacements, sometimes in the form of shakes, and require regular monitoring by your doctor.

Weight-loss surgery is also indicated in some cases of morbid obesity. This is not a treatment to enter into lightly; the risks of complications are great. Your doctor will determine if you’re a good candidate, based on criteria such as your psychological stability, motivation level and social support. Bariatric surgery should be a last resort when efforts to exercise and following a lower calorie diet plan have proven insufficient.

Healthy Weight Loss Diet Plan for Female

Overweight? Check this weight loss diet plan for female. Find out how to lose 10 pounds in a week with this diet for weight loss. Start your new body makeover!

7 Day Obesity Diet Meal Plan

Day 1: Monday

Breakfast: Banana Yogurt Pots

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Nutrition

  • Calories – 236
  • Protein – 14g
  • Carbs – 32g
  • Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 225g /⅞ cup Greek yogurt
  • 2 bananas, sliced into chunks
  • 15g / 2 tbsp walnuts, toasted and chopped

Instructions

  1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

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Nutrition

  • Calories – 302
  • Protein – 20g
  • Carbs – 54g
  • Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 600g / 3 cups cannellini beans
  • 70g / ⅜ cups cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ tbsp red wine vinegar
  • small bunch basil, torn

Instructions

  1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

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Nutrition

  • Calories – 577
  • Protein – 27g
  • Carbs – 46g
  • Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp extra virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g / 9 oz lean beef mince
  • 200g can / 1 cup chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp ground cinnamon
  • 200g can / 1 cup chickpeas
  • 100g pack / ⅔ cup feta cheese, crumbled
  • Mint (fresh preferable)
  • Brown bread, to serve

Instructions

  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
  3.  Sprinkle the feta and mint over the mince. Serve with toasted bread.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

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Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g / ⅝ cups tomatoes, chopped
  • ½ watermelon, cut into chunks
  • 50g / ⅔ cup feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

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Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 100g / ½ cups cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g / ¼ cups feta cheese
  • 2 tbsp hummus

Instructions

  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

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Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can / 4 cups cherry tomatoes
  • 4 eggs
  • brown bread, to serve

Instructions

  1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

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Nutrition

  • Calories – 235
  • Protein – 13g
  • Carbs – 38g
  • Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 60g porridge oats
  • 160g Greek yogurt
  • 175g blueberries
  • 1 tsp honey

Instructions

  1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
  2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
  3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

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Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

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Nutrition

  • Calories – 479
  • Protein – 43g
  • Carbs – 27g
  • Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 200g / 1 ⅓ cups baby new potatoes
  • 1 sweetcorn cob
  • 2 skinless salmon fillets
  • 60g / ⅓ cups tomatoes
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • Bunch of spring onions/scallions, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves

Instructions

  1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
  2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

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Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 145g / ⅘ cups jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can / 1 cup cannellini beans, drained and rinsed
  • 150g / ¾ cups tomatoes, quartered
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g / ⅔ cups feta cheese, crumbled

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

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Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 300g /2 cups carrots, washed and coarsely grated
  • 70g / ⅓ cup split red lentils
  • 500ml / 2 ¼ cups hot vegetable stock
  • 60ml / ¼ cup milk
  • Greek yogurt, to serve

Instructions

  1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

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Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 400g / 2 cups tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

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Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

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Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 150g / 1 ⅔ leek, sliced
  • 1 broccoli head, cut into small florets
  • 50g / ¼ cup tomatoes
  • 100ml / ¼ cup vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon

Instructions

  1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
  2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

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Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 aubergine, sliced lengthways
  • 2 courgettes, sliced lengthways
  • 2 tbsp olive oil
  • For the mash
  • 400g / 2 cups haricot beans, rinsed
  • 1 garlic clove, crushed
  • 100ml / ½ cup vegetable stock
  • 1 tbsp chopped coriander

Instructions

  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

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Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 300ml / 1 ¼ cups hot vegetable stock
  • 200g can / 1 cup chopped tomatoes
  • 200g can / 1 cup chickpeas, rinsed and drained
  • 50g / ¼ cup frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve

Instructions

  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

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Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can /2 cups chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g / ½ cup Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve

Instructions

  1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

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