Diet Plan To Lose Weight Fast In 2 Weeks

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Diet plan to lose weight fast in 2 weeks is one of the healthiest ways to lose weight, however, many people have a really hard time controlling their eating habits. What we are going to talk about today is a specific Lose Weight In 2 Weeks Diet Plan that will help you lose your excess weight in no time.

Learn how to lose weight quickly in 2 weeks. Learn how to shed some pounds in just two weeks by following this simple diet plan. In this article, we will show you how a balanced diet helps performance of your employees and what kind of benefits your business can get from it.

Diet Plan To Lose Weight Fast In 2 Weeks

You can employ lifestyle changes to maximize weight loss over two weeks.

You can employ lifestyle changes to maximize weight loss over two weeks.

A person should have a realistic expectation if they set a goal to lose weight in two weeks. Fast weight loss goals are both unrealistic and unhealthy. Smaller, more realistic weight loss goals are the best way forward. A realistic and healthy weight loss goal is to lose one to two pounds per week. To lose weight in a healthy manner, you should cut 500 to 1,000 calories a day by eating less and exercising more. Anything more than that may cause harmful effects to the body, including stress and tiredness. Before deciding to go on a weight loss regime, you may want to consult a doctor or a qualified nutritionist to know how much weight you need to lose and what are the best ways to achieve it. This may vary based on several factors, such as your general health, any underlying health conditions, your daily activity levels and your dietary preferences. Below are a few common tips to lose maximum weight within two weeks.

  • Eat lots of green vegetables or take a fiber supplement. You can lose weight quickly if you eat fruits and vegetables. They are rich in fiber and keep you feeling fuller for longer. Because of this, you will not be hungry. Besides, they contain many vitamins and minerals that our bodies need to stay healthy. Vegetables also contain fiber, which has a positive effect on the body.
  • Say no to alcohol or sugary drinks. We take a lot of hidden calories in the form of sugary drinks, both alcoholic and nonalcoholic. You may choose to replace them with water, coconut water and green tea.
  • Try to avoid wheat products, such as bread or pasta. The body converts wheat to sugar faster than any other grain. Instead, switch to whole-grain products.
  • Reducing carbohydrate intake helps weight loss. Carbohydrates are absorbed quickly by the body and one feels hungry shortly after. The consumption of carbohydrates leads to the accumulation of fat, making it challenging to lose weight. Eliminating carbohydrates completely from your diet is quite difficult, so try to reduce their consumption.
  • Protein should be the main component in your diet for these two weeks. The body expends more energy digesting protein than carbohydrates. Therefore, the body uses more calories to digest and absorb protein. Additionally, protein provides a sense of fullness. Poultry and fish are usually recommended.
  • Consume four to five cups of green tea per day. One cup of coffee per day is allowed.
  • Studies show that low-fat yogurt is loaded with sugar and sodium to make up for the blandness with reduced fat content. So, eat real butter, yogurt, milk and cheese, but keep portion sizes small.
  • Water is one of the best tools in the fight to lose excess pounds. Water helps to cleanse the body of toxins and improves the functioning of the digestive tract. Water is especially important if you want to lose weight.
  • Limiting salt intake is especially important if you want to lose weight. Excess salt causes water retention in the body. Water makes up about 55 to 60 percent of body weight. Therefore, do not consume salt for two weeks while you are trying to lose weight.
  • If you want to lose weight in two weeks, you will need to exercise every day. Set aside one hour a day for exercise. You can walk, jog, cycle, swim or do cardio exercises. Include strength training in your schedule. While cardio training helps to get rid of extra pounds in a short period of time, muscle-building exercises also contribute to weight loss and improved health.
  • Sleep is an essential part of good health. Sleep is essential for weight loss. It is recommended to sleep at least 8 hours every night.

How to Lose Weight Quickly in 2 Weeks?

lose-weight-quickly-in-two-weeks

Do you want to lose unwanted weight in as little as two weeks safely? While small and realistic weight loss goals are more sustainable in the long run — if you have a tight deadline, follow our tips to lose weight fast in two weeks effectively. The article will help you lose maximum weight within two weeks in a healthy manner and get realistic results.

Can You Lose Weight Fast in Two Weeks?

Yes, it is possible to lose weight fast and within two weeks healthily and realistically. One way to do it is simply by reducing your calorie intake by 500 to 750 calories per day — you can create a calorie deficit to stimulate weight loss. Another excellent way to shed kilos faster is by being physically active. By increasing your daily movement, you can burn calories faster and boost your weight loss goals.

Effective Tips to Lose Weight Fast In 2 Weeks

Some of the top tips to lose weight faster in 2 weeks or so are:

  • Decrease Your Daily Calorie Intake:For faster weight loss, reduce your calorie intake by 500 to 750 calories and stick to a diet plan with low calorie yet nutritious food. You can also cut portion sizes to decrease your overall calorie intake.
  • Avoid Carbs, Sugar, And Processed Foods:Avoid carbohydrates, sugar, processed and unhealthy food that add more calories to your diet and make it challenging to lose weight.
  • Keep Yourself Hydrated:Water is one of the best means of shedding weight by losing toxins and improving digestion.
  • Consider Intermittent Fasting:Try intermittent fasting for weight loss to restrict your calorie consumption and speed up the weight loss. You can try the 16/8 method, 5:2 diet, or alternative day fasting according to your preference.
  • Eat More Fibre-Rich And Whole Foods:The calorie-conscious diet plan to lose weight fast in two weeks must include loads of soluble fibre in the form of fruits and vegetables. The high fibre content helps you keep satiated for longer.
  • Eat Healthy Fats:Avoid unsaturated and trans fats. Instead, eat healthy fats with every meal, and you will feel less hungry.
  • Do Strength Training and HIIT:Strength training and HIIT are the best exercises to lose weight fast in two weeks. HIIT helps burn fat faster than any other exercise, and strength training helps build lean muscle, which allows the body to continue burning fat while at rest.
  • Take More Proteins In Your Diet:Make proteins the main component of your diet. Eat lean proteins that help promote satiety and reduce frequent hunger pangs.
  • Workout For At Least 30 Minutes A Day:Prioritise daily fitness by working out for at least 30 minutes a day. You can start with simple aerobic exercises such as brisk walking, jogging, and running to burn more fat.
  • Get Quality Sleep:At least eight hours of restful sleep allows your body muscles to repair and renew and prepare them to burn more calories during the workout.

Exercises to Follow to Lose Weight Fast

The best exercises to follow to maximize your weight loss include:

  • Cardio Exercises:Running is the best cardio exercise for weight loss when done for 20 to 30 minutes at a moderate pace. You can also try jump rope, cycling, swimming, stair climber, and kettlebells.
  • Interval Training:High-Intensity Interval Training (HIIT) is the best workout to torch more calories and burn stubborn fat faster from any part of the body. To fully reap the benefits, choose your exercise type such as sprinting, burpees, etc., and do it alternatively with intense recovery periods.
  • Strength Training Exercises:Lifting weights, carrying groceries, stair climbing, push-ups, etc., can help improve your muscle strength and allow your body to burn fat even while at rest.

Best Diet To Follow to Lose Weight Fast

The best diet plan to follow to lose weight faster includes fruits and vegetables, fewer carbohydrates, high-quality fats, more lean proteins, whole and unprocessed foods, healthy and low-calorie alternatives.

These food choices effortlessly fulfil daily nutritional requirements while staying within your daily calorie intake goal. Make sure to limit your alcohol, sugar, carbohydrate, saturated fats, and salt intake to cut down unwanted calories. Also, it is important to eat mindfully and avoid frequent snacking.

It is best to snack on healthy fats abundantly available in nuts, seeds, or fruits. They are low in calories and will keep you satiated for long.

It is possible to shed those extra kilos in two weeks or more by tweaking your diet and lifestyle. Ensure setting realistic goals and staying consistent with sustaining your ideal goal weight even beyond two weeks. Always remember that weight loss is not a linear process, so start by setting small goals to stay motivated on your fitness journey.

Lose Weight In 2 Weeks Diet Plan

Grilled marbled meat steak

Fill up on protein on a weight loss diet.

A two-week diet can come in handy before a party, a beach vacation or an important work meeting. Even the slightest weight loss will boost your confidence and body image. The question is: can you really slim down in as little as two weeks?

While it’s possible to lose a few pounds in just 14 days, don’t expect miracles. No matter how hard you try, you won’t get rid of love handles or lose massive weight overnight. However, there are a couple of things you can do to get in shape and look your best on the big day.

Set Realistic Goals

First of all, make sure you have realistic goals. It took you months to gain that extra weight, so it won’t go away within days. The safe rate of weight loss is ​one to two pounds per week​. To reach this goal, you must ​create a 3,500- to 7,000-calorie deficit​, since one pound of fat equals about 3,500 calories.

This doesn’t necessarily mean that faster weight loss is unsafe, though. There are cases when medical professionals recommend low-calorie diets with quick results. These diet plans have been proven beneficial in ​obesity treatment​. Furthermore, very-low-calorie diets appear to be ​more effective than gradual programs​, according to a study published in the ​Lancet Diabetes & Endocrinology​ in December 2014

However, these diet plans are typically recommended in severe cases and ​require medical supervision​. If you’re only slightly overweight, you can slim down without resorting to extremes. Something as simple as cutting out your daily latte can make a big difference.

Decide how much weight you want to lose and then use the 3,500-calorie rule to determine your daily energy intake. Be careful not to eat too few calories or it may hamper your ability to get all the nutrients needed for good health. The National Heart, Lung and Blood Institute suggests women shouldn’t eat fewer than 1,200 calories a day and men no less than 1,500 calories. Talk to your doctor for specifics.

Make a list of foods you enjoy and eliminate those with a lot of sugar and calories. Beware that many seemingly healthy foods are packed with ​sugar, trans fats and chemicals​ that promote weight gain. Here are some examples:

  • Flavored yogurt
  • Granola bars
  • Protein bars
  • Dried fruit
  • Store-bought trail mixes
  • Breakfast cereals
  • Fruit juices
  • Store-bought smoothies
  • Bran muffins
  • Canned soups
  • Frozen dinners
  • Microwave popcorn
  • Baked potato chips

Dried fruits, for instance, are rich in antioxidants, fiber, vitamins and minerals. Their sugar content, though, can hamper your progress. A single serving of ​raisins​ (1.4 oz) provides 120 calories and 31 grams of carbs, including 29 grams of sugars. ​One serving of red grapes​ (2.5 oz), by comparison, has only 50 calories, 13 grams of carbs and 11 grams of sugars.

Start a Two-Week Diet

A meal plan for extreme weight loss might do the trick, but it can also put your health at risk. Stay on the safe side and come up with a ​diet plan that meets your nutritional needs​. For example, if you have an active lifestyle and engage in regular exercise, a high-protein diet with moderate amounts of carbs might be the best choice.

In a randomized clinical trial published in ​Obesity Facts​ in June 2017, subjects who followed a ​high-protein diet​ lost more weight compared to those on a moderate-protein diet plan. Both groups experienced a reduction in blood lipids, insulin levels, blood sugar and waist circumference. The high-protein diet group consumed 1.34 grams of protein per kilogram of body weight per day, while the other group had a daily protein intake of 0.8 grams per kilogram of body weight.

According to a review published in the November 2014 edition of ​Nutrition & Metabolism​, high-protein diets may ​reduce body fat mass and suppress appetite​. Fish, poultry, lean meat, soy and other protein-rich foods curb hunger and increase energy expenditure, making it easier to create a calorie deficit. Additionally, they help balance ghrelin, leptin, GLP-1 and other hormones that influence appetite.

Fill up on protein​ to burn more calories and stay full longer. Lean beef, chicken breast, turkey breast, low-fat cottage cheese, eggs, beans and Greek yogurt are ideal for a two-week diet. ​Chicken breast​, for example, has just 110 calories and a whopping 26 grams of protein per serving (3.9 oz). Another healthy choice is ​low-fat ground beef​, which boasts about 21 grams of protein per serving (3.9 oz), however, with more calories than chicken breast, at 243 calories (but still a reasonable amount).

Adjust your daily carb intake​ based on how active you are. Feel free to eat more carbs on the days when you hit the gym. Your body will use these nutrients to replenish its glycogen stores and recover from training. Reduce your carb intake on your off training days.

Each gram of protein delivers 4 calories. The same goes for carbohydrates. Fat, on the other hand, contains 9 calories per gram. Estimate your daily calorie intake from protein and carbs, and ​fill the rest with healthy fats​ like olive oil, avocado and fatty fish.

Try Intermittent Fasting

Another strategy you can use is ​intermittent fasting (IF)​. This dietary pattern alternates between periods of feeding and food restriction. Most versions involve ​fasting for eight to 36 hours​. ​Eat, Stop, Eat​, the ​16:2 diet​ and the ​Warrior diet​ are some of the most popular fasting protocols.

A July 2015 review published in the ​American Journal of Clinical Nutrition​ shows that intermittent fasting may aid in weight loss and boost cardiometabolic health. In clinical trials, this eating pattern ​improved blood lipids, reduced fat mass and decreased blood pressure​. Subjects also reported mood improvements.

In fact, many dieters use this strategy without realizing it. For example, if you have your last meal or snack at 7 p.m. and eat breakfast at 9 a.m. the next day, that’s a ​12-hour fast​. To lose weight, incorporate intermittent fasting into your daily routine. Depending on your preferences, you can set a daily time frame for fasting or use a more restrictive approach like ​whole-day fasting​ or ​alternate-day fasting​.

A two-year study featured in the ​Journals of Gerontology Series A​ in July 2015 assessed the ​effects of calorie restriction​ on young and middle-aged adults who didn’t have obesity. The researchers tried to find out what changes occur in the body following a ​25 percent reduction in daily calorie intake​.

By the end of the study, subjects with lower calorie intakes experienced ​significant weight loss​ as well as a greater reduction in total and LDL cholesterol levels, blood pressure and blood sugar, compared to the control group. The side effects were negligible. As the scientists note, ​calorie restriction is safe​ for adults who don’t have obesity and may improve cardiometabolic health. However, more studies are needed to confirm its efficacy.

Two-Week Quick Weight-Loss Diet

~ Day 1 ~

1007 calories

Breakfast – Bitesize Shredded Wheat with Fresh Raspberries (V)

Breakfast Recipe - Shredded Wheat with Raspberries

207 cals

A great source of filling fibre, the fresh raspberries are a great addition to this healthy breakfast cereal. Substitute with non-dairy milk to make suitable for vegans.

  • 40g bitesize shredded wheat
  • 125ml semi-skimmed milk (from allowance)
  • 20 fresh raspberries (can use frozen also)

Lunch – Turkey Salad Sandwich with Crisps

Lunch Recipe - Turkey Salad Sandwich

345 cals

A quick and easy classic lunch… Use whatever salad items you have to hand, season with a bit of black pepper if you like.

  • 2 slices wholemeal bread (84g)
  • 4 slices wafer thin turkey breast (28g)
  • 1 tbsp light salad cream (15g)
  • salad
  • 1 pack baked salted crisps (25g)

Dinner – Tasty Speedy Beef Tacos

Dinner Recipe - Tasty Speedy Beef Tacos

445 cals

These tasty, beef tacos take only 20 minutes – great for a midweek meal. Recipe includes a speedy, homemade salsa, simple side salad and guacamole…

~ Day 2 ~

1036 calories

Breakfast – Dippy Eggs with Asparagus (V)

Breakfast Recipe - Dippy Eggs with Asparagus

219 cals

Hard boiled eggs with steamed asparagus spears for dipping and enjoying.

  • 2 med eggs (boiled)
  • 12 asparagus spears

Lunch – Jacket Potato with Cottage Cheese & Pineapple (V)

Lunch Recipe - Jacket Potato with Cottage Cheese & Pineapple

353 cals

A quick and easy classic lunch with a bit extra… Top a baked potato with reduced fat cottage cheese, pineapple and dive in.

  • 2 slices pinapple (94g)
  • 1 med jacket potato (200g)
  • 100g reduced fat cottage cheese

Dinner – Roasted Mediterranean Vegetable Pasta (Ve)

Dinner Recipe - Roasted Mediterranean Vegetable Pasta

464 cals

A filling and tasty 25 minute meal… easy and quick to make, without much clean up, this is a perfect midweek meal.

~ Day 3 ~

1088 calories

Breakfast – Fresh Fruit Salad & Toast with Peanut Butter (Ve)

Breakfast Recipe - Fruit Salad & Peanut Butter Toast

254 cals

Make up a fresh fruit salad with cherries, strawberries, kiwi and satsuma, serve with a slice of peanut butter toast.

  • 6 strawberries
  • 1 kiwi fruit
  • 1 med satsuma
  • 80 cherries
  • 1 slice wholemeal bread (toasted)
  • 1 tsp peanut butter (5g)

Lunch – Philadelphia & Smoked Salmon Open Sandwich

Lunch Recipe - Philadelphia & Smoked Salmon Open Sandwich

370 cals

Top a slice of bread with light philadelphia, smoked salmon and chives, serve with some olives and a banana on the side.

  • 1 slice wholemeal bread (36g)
  • 1 mini tub Philadelphia light (35g)
  • 2 slices smoked salmon (62g)
  • 1 tsp fresh chives (chopped)
  • 10 green olives
  • 1 med banana

Dinner – Beef Burger in Brioche Roll

Dinner Recipe - Beef Burger in a Brioche Roll

464 cals

A simple and classic beef burger. Serve on a sweet toasted brioche bun for a tasty twist.

~ Day 4 ~

1018 calories

Breakfast – Summer Berries Fruit Salad with Granola (Ve)

Breakfast Recipe - Summer Berries Fruit Salad with Granola

158 cals

Top 20g blackberries, 10 raspberries, 6 strawberries and 50 blueberries with 20g crunchy granola.

  • 20g blackberries
  • 10 raspberries
  • 6 strawberries
  • 50 blueberries
  • 20g granola

Lunch – Cheese & Salad Bagel (V)

Lunch Recipe - Cheese & Salad Bagel

377 cals

A quick and easy classic lunch… Use whatever salad items you have to fill a bagel, top with a slice of Edam cheese and your good to go..

  • 1 wholemeal bagel (90g)
  • 4 lettuce leaves
  • 1 med tomato (90g)
  • 4 slices cucumber
  • ½ yellow pepper (sliced)
  • 1 slice Edam cheese (30g)

Dinner – Salmon, New Potatoes & Asparagus

Dinner Recipe - Salmon, New Potateos & Asparagus

483 cals

Bake a fresh salmon fillet until cooked through and serve with 100g boiled new potatoes and delicious asparagus spears. Serve with a slice of crusty french stick.

  • 1 salmon fillet (120g)
  • 6 asparagus spears
  • 100g new potatoes (boiled)
  • 1 tbsp low fat balsamic dressing (15ml)
  • 1 slice french stick (60g)

~ Day 5 ~

1022 calories

Breakfast – Wholemeal Fruit Scone with Raspberry Jam (V)

Breakfast Recipe - Wholemeal Fruit Scone with Raspberry Jam

251 cals

Top a fruit scone with raspberry jam and enjoy with a glass of fresh orange juice.

  • 1 wholemeal fruit scone (40g)
  • 2 tbsp raspberry jam (30g)
  • 150ml fresh orange juice

Lunch – French Stick with Cottage Cheese & Olives (V)

Lunch Recipe - French Stick with Cottage Cheese & Olives

360 cals

Top 3 slices of french stick with reduced fat cottage cheese and black olives. Serve with almonds for a protein boost.

  • 3 slices french stick (60g)
  • 100g reduced fat cottage cheese
  • 6 black olives
  • 10 almonds

Dinner – Roasted Mediterranean Vegetable Cous Cous (Ve)

Dinner Recipe - Roasted Mediterranean Vegetable Couscous

411 cals

Chop and roast some fresh courgette, red pepper, aubergine and chilli with crushed garlic and mix through some steaming hot herby cous cous.

~ Day 6 ~

958 calories

Breakfast – Muesli with Raspberries, Blueberries & Almonds (V)

Breakfast Recipe - Muesli with Raspberries, Blueberries & Almonds

246 cals

40g muesli with milk, topped with blueberries, raspberries & almonds. Swap for plant based milk for a vegan alternative.

  • 40g muesli
  • 50 blueberries (68g)
  • 20 raspberries (100g)
  • 5 almonds (7.5g)

Lunch – Tuna, Avocado & Salad Tortilla

Lunch Recipe - Tuna, Avocado & Salad Tortilla

347 cals

Fill a wholewheat tortilla with tuna, avocado, pepper and sliced red onion, top with balsamic dressing.

  • 1 wholemeal tortilla wrap (53g)
  • 1 med tomato (90g)
  • ½ avocado (50g)
  • 1 sm can tuna (56g)
  • 1/8 red onion, sliced (23g)
  • ¼ yellow pepper (40g)
  • 1 tbsp low fat balsamic dressing (15g)

Dinner – Egg Fried Rice with Sugar Snap Peas (V)

Dinner Recipe - Egg Fried Rice with Sugar Snap Peas

365 cals

A super simple meal of egg fried rice served with delicious, steamed sugar snap peas.

~ Day 7 ~

1007 calories

Breakfast – BLT Sandwich

Breakfast Recipe - BLT Sandwich

315 cals

Grill some back bacon and create a sandwich along with sliced tomato, lettuce and some reduced mayo.

  • 1 tomato, sliced
  • 1 tsp reduced fat mayonnaise(5g)
  • 2 slices wholemeal bread, toasted (72g)
  • 2 rashers lean bacon (66g)
  • 4 lettuce leaves (40g)

Lunch – Ham & Salad Pitta

Lunch Recipe - Ham & Salad Pitta

241 cals

Fill a wholemeal pitta with 4 slices wafer thin ham, cherry tomatoes, lettuce and reduced calorie salad cream.

  • 1 wholemeal pitta (64g)
  • 4 lettuce leaves (40g)
  • 6 cherry tomatoes (90g)
  • 4 slices wafer thin honey roast ham (40g)
  • 1 tbsp reduced calorie salad cream (15g)

Dinner – Vegetable Stir Fry with Rice (Ve)

Dinner Recipe - Vegetable Stir Fry with Rice

451 cals

Make up a healthy stir fry of fresh veggies and edamame beans with hoisin sauce, served with brown basmati rice.

It’s the practicalities that can often sabotage a diet. That’s why we’ve made this plan simple to shop for and prepare. If you use the plan in WLR you can produce a shopping list, swap meals around or substitute any that you don’t like. You can try it free.

~ Day 8 ~

1013 calories

Breakfast – Muesli with Yoghurt & Peach (V)

Breakfast Recipe - Muesli with Yoghurt & Peach

295 cals

A great source of filling fibre, the fresh peach is a great addition to this healthy breakfast. Substitute with non-dairy yoghurt to make suitable for vegans.

  • 1 pot low fat natural yoghurt (112g)
  • 50g muesli
  • 1 peach, sliced

Lunch – Minestrone Soup with a Wholemeal Roll (Ve)

Lunch Recipe - Minestrone Soup with a Wholemeal Roll

236 cals

Theres no need to make this soup from scratch. Canned soup can be great for quick and easy lunches to keep you motivated.

  • 1 wholemeal roll (45g)
  • 1 can minestrone soup (400g)

Dinner – Quick Pasta Bolognese

Dinner Recipe - Quick Pasta Bolognese

482 cals

This quick bolognese is served with whatever pasta you have in the cupboard, no need to worry about spaghetti for this quick and easy dish.

~ Day 9 ~

1006 calories

Breakfast – Croissant with Summer Berries (V)

Breakfast Recipe - Croissant with Summer Berries

275 cals

Warm a croissant and top with your favourite jam, we like raspberry. Serve with fresh summer berries.

  • 1 croissant (50g)
  • 1 tbsp raspberry jam (15g)
  • 6 strawberries
  • 50 blueberries

Lunch – Ryviita with Philadelphia & Banana

Lunch Recipe - Ryvita with Philadelphia & Banana

290 cals

Top 4 Ryvita with creamy Philadelphia and spring onions. Have a banana on the side to add to your 5 a day.

  • 4 ryvita crispbreads (40g)
  • 2 spring onions (30g)
  • 1 mini tub philadelphia light (35g)
  • 1 med banana (118g)

~ Day 10 ~

1022 calories

Breakfast – Egg & Soldiers (V)

Breakfast Recipe - Egg & Soldiers

234 cals

Use low fat spread to keep the cals low on your soldiers. Serve with a glass of grapefruit juice.

  • 1 egg (50g)
  • 1 slice wholemeal bread, toasted (26g)
  • low fat spread (7g)
  • 200ml grapefruit juice

Lunch – Ready Made Sandwich or Salad

Lunch Recipe - Ready Made Sandwich or Salad

399 cals

Get a ready made sandwich or salad, around 350 cals, and eat an apple on the side too.

  • 1 ready made sandwich/salad
  • 1 med apple (123g)

Dinner – Prawn Skewers with Rice & Salad

Dinner Recipe - Prawn Skewers with Rice & Salad

389 cals

These king prawn skewers are great for a big bbq, in this recipe we serve them on top of brown rice with a fresh salad too.

All evening meals can be easily scaled to serve 2 or 4. You can get recipe information, including how to prepare, in our free PDF of the full diet plan. Enter your email below and we’ll send you the plan now.

~ Day 11 ~

1021 calories

Breakfast – Strawberry Jam on Toast (Ve)

Breakfast Recipe - Strawberry Jam on Toast

224 cals

Top two slices of wholemeal toast with strawberry jam and enjoy some strawberries on the side too.

  • 2 slices wholemeal bread, toasted (72g)
  • 2 tsp strawberry jam (10g)
  • 6 strawberries

Lunch – Peach, Stilton & Walnut Salad (V)

Lunch Recipe - Peach, Stilton & Walnut Salad

336 cals

A quick and easy lunch… This savoury salad is a great take-to-work lunch.

Dinner – Stir Fried King Prawns with Noodles

Dinner Recipe - Stir Fried King Prawns with Noodles

461 cals

Bursting with flavour and great fun to prepare, this teriyaki prawn stir fry is full of delicious asian flavours – all for only 460 calories.

~ Day 12 ~

1100 calories

Breakfast – Weetabix with Banana (V)

Breakfast Recipe - Weetabix with Banana

298 cals

Top two slices of weetabix with sliced banana and your choice of milk (from your allowance) Use a non dairy milk to make this vegan.

  • 2 weetabix biscuits (38g)
  • 1 banana
  • milk (150ml)

Lunch – Waldorf Salad with Sourdough Bread (V)

Lunch Recipe - Waldorf Salad with Sourdough Bread

435 cals

Our waldorf salad keeps calories low using a lower calorie mayonnaise and is served with sourdough bread.

Dinner – Chicken Breast with Potatoes & Corn Cobs

Dinner Recipe - Chicken Breast with Potatoes & Corn on the Cob

367 cals

Grill or BBQ a chicken breast with a honey glaze. Serve with a corn on the cob, cherry tomatoes and baby new potatoes.

  • 1 chicken breast, skinless & boneless (100g)
  • 6 cherry tomatoes (90g)
  • 180g new potatoes, boiled (180g)
  • 1 corn on the cob (200g)
  • 1ts honey (5g)

~ Day 13~

1084 calories

Breakfast – Crunchy Nut Cornflakes with Banana & Berries (V)

Breakfast Recipe - Crunchy Nut Cornflakes with Banana & Summer Berries

304 cals

30g Crunchy nut cornflakes with milk from your daily allowance, topped with banana, raspberries and blueberries. Use a non dairy milk to make this vegan.

  • Crunchy Nut Cornflakes (30g)
  • 1 banana
  • 25 blueberries
  • 10 raspberries
  • semi skimmed milk (150ml)

Lunch – Houmous with Crudites & Breadsticks (Ve)

Lunch Recipe - Houmous with Crudites & Breadsticks

341 cals

3 tbsp of your favourite houmous (we chose beetroot) and cut yourself some carrot & cucumber sticks, along with breadsticks.

  • 3 tbsp houmous (50g)
  • 1 carrot (61g)
  • ¼ cucumber (100g)
  • 4 breadsticks

Dinner – Sizzling Skinny Chicken Fajitas

Dinner Recipe - Sizzling Chicken Fajitas

439 cals

Try our skinny chicken fajitas recipe, served in 2 mini tortillas with sour cream and salsa, all for under 500 cals.

~ Day 14~

998 calories

Breakfast – Toast with Almond Butter & Banana & Raisins (Ve)

Breakfast Recipe - Toast with Almond Butter & Banana & Raisins

345 cals

Top a slice of toast with almond butter and a sliced banana, enjoy with a small handful of raisins.

  • 1 slice wholemeal bread, toasted (36g)
  • 1 banana
  • 1 tbsp almond butter (15g)
  • handful raisins (30g)

Lunch – Grilled Peach Salad with Pumpernickel Bread (V)

Lunch Recipe - Grilled Peach Salad with Pumpernickel Bread

273 cals

This twist on a caprese salad adds grilled peach. Totally fruity and totally delicious.

  • 1 peach, sliced (125g)
  • 1 tomato, sliced (90g)
  • ½ ball mozzarella, reduced fat (63g)
  • 5 basil leaves
  • 1 slice pumpernickel bread (50g)

Benefits Of Balanced Diet

Balance is a crucial element of success to any workout goal, whether looking to build muscle, lose fat, or improve athletic performance. It is a crucial aspect of every part of our lives, between balancing free time to maximize potential extra visits to the gym to balancing our caloric intake. It all plays a big role in the results we will see.

A well-balanced diet provides important vitamins, minerals, and nutrients to keep the body and mind strong and healthy. Eating well can also help ward off numerous diseases and health complications, as well as help maintain a healthy body weight, provide energy, allow better sleep, and improve brain function.  A diet with balance provides the body with the proper proportions of carbohydrates, fats, proteins, vitamins, minerals, and liquids. It is important to not eliminate any essential macronutrient, such as fats or carbohydrates, but be conscious of portion control.

1. Control Body Weight

Eating a healthy variety of nutrient-dense foods leaves less room for those calorie-dense foods that typically lead to weight gain. These would be such foods as, processed foods and fatty or sugary snacks that provide little nutritional value. The body has little use for these foods and will tend to store rather than use them for energy. Eating carbohydrates like whole grains, oats, vegetables, fruits, legumes, and quinoa that have a low glycemic index (ranking of carbohydrates on a scale from 0 to 100 based on how much they raise blood sugar levels after consuming) will allow the body to stay fuller over a longer period of time. These complex carbohydrates break down and release into the blood stream over an extended period of time preventing triggers in the brain to crave simple sugary snacks. Along with lean proteins (chicken, most seafood, eggs, lean cuts of pork, etc.), the metabolism can stay elevated longer limiting the feeling of hunger after a short time frame.

2. Fight Off Disease

When eating a balanced diet, essential nutrients will produce and help maintain key germ-fighting cells in the immune system, and greatly improve vascular function. The immune system relies heavily on blood flow, so better vascular function will help provide disease fighting cells to areas of need quickly. Deficiencies in certain nutrients can impair immune system function, such as vitamin A, B-vitamins, vitamin C, vitamin E, Zinc, and Iron. A diet filled with fruits and vegetables also increases the production of infection-fighting white blood cells and materials that help prevent bacteria and infections from attaching themselves to cells in the body.

Some of the most important aspects of a balanced diet is the reduction in risk of cardiovascular disease.  Vitamin C raises levels of good cholesterol (HDL) and lowers blood pressure, two very important potential stresses to the cardiovascular system that need to be monitored. Vitamin C also helps interfere with fat being converted to plaque in the arteries. Essential fatty acids also protect the body against damage from over-reactions to infection.  A balanced diet will limit the amount of excess body fat that can develop, which puts extra stress on the cardiovascular system eventually causing serious problems.

3. Have More Energy

The food we eat has a tremendous impact on the energy we have throughout the day. Nutrient-dense foods will digest and therefore be released into the system over a longer period of time. On the other hand, easily digestible food (sugary/simple carbohydrates) will digest much quicker, causing the body to feel hungry again in a much shorter time frame. This can cause spikes in the release of energy into the bloodstream, immediately followed by lows. Ideally, the goal is to maintain energy levels through the day without these extreme highs and lows. Eating well keeps our energy on a relatively level base from morning until night. Proteins can help provide satiety much more effectively then processed foods or simple carbohydrates. Every 3-4 hours consuming a source of protein can be a very important rule to live by to prevent unnecessary snacking. Also, make sure to increase healthy fats, which the body will use for energy more compared to unhealthy saturated and trans-saturated fats. These unhealthy fats can make you feel sluggish as the body fights to break it down and absorb harmful byproducts. Food that is also iron-rich, like dark leafy greens, can also help provide a boost in energy because iron helps deliver oxygen to working muscles and the brain, which is what they run on.

4. Sleep Better

There are few things our bodies need more than sleep. It allows our muscles to recover and replenish from the day’s activities and workouts. Sleep will rejuvenate the brain and its ability to function at a high level for the next day. Without it we feel sluggish, energy levels remain low, focus and concentration levels are affected, and cravings for less beneficial food are triggered. Poor eating habits often cause stomach and digestive issues due to the toxins that may be released into the blood system. Raised acidity can also put a strain on the digestive system, making it very difficult to get a good night’s sleep. It is important to not overeat at nighttime, which many people are guilty of due to poor eating habits during the day.  Making sure meals are spaced out effectively becomes an important rule once again. We do not want our bodies starving by the end of the day and have to make up for a lack of nutrients with a large dinner. It makes it extremely difficult for the body to prepare for sleep when it is working hard to digest a large number of calories.  Plan the next day out, so you don’t run into a situation that leads to a sleepless night.

5. More Brain Power

What could possibly be more important than our brains? We have an opportunity to keep it healthy and functioning at a high level based on our eating habits. Omega 3 fatty acids provide a number of important benefits, such as improved memory and the ability to learn.  They also help fight against debilitating mental disorders, for example, depression, dementia, and schizophrenia. Foods such as salmon, walnuts, avocado, and kiwi contain these important fatty acids. Omega3s can provide long term benefits to support synaptic plasticity which is how our memory and learning are developed and possibly improved. So make sure they become an essential part of your diet for a clear and highly functioning brain.

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