Portion Control Meal Plan
It’s all very well eating healthy food but if you eat too much, you’re still not going to lose weight. This meal plan from celebrity personal trainer Mark Anthony focuses on portion control and includes five small meals a day, so you can reach your fat-loss goals without starving yourself.
Monday Breakfast: 1 slice of rye bread with 2 tablespoons of peanut butter.
Snack: An avocado.
Lunch: 1 turkey breast with mange tout and new potatoes (a computer mouse's worth).
Snack: 1 pear. A handful of Brazil nuts.
Dinner: Chicken stir-fry (1 chicken breast) with mixed vegetables, bean sprouts and a big handful of brown basmati rice.
Daily total: 1,654 calories, 141g carbs, 105g protein, 80g fat
Tuesday Breakfast: A bowl of no added sugar muesli with low-fat yoghurt.
Snack: Glass of Innocent smoothie.
Lunch: Chicken (1 chicken breast) with lettuce, red onion, tomato and 1 baked sweet potato.
Snack: Punnet of blackberries with 150g low-fat yoghurt.
Dinner: 1 grilled salmon steak (the size of a pack of playing cards) with bean sprouts, spinach and brown basmati rice.
Daily total: 1,886 calories, 190g carbs, 122g protein, 57g fat
Wednesday Breakfast: 2 boiled eggs with 1 slice of rye bread.
Snack: An avocado.
Lunch: 3 rough oatcakes, 150g hummus and celery.
Snack: 1 pear. A handful of Brazil nuts.
Dinner: Chicken (1 chicken breast) with steamed spinach, carrots, runner beans and a baked potato.
Daily total: 1,610 calories, 146g carbs, 107g protein, 85g fat
Thursday Breakfast: 200g baked beans on 1 slice of rye bread.
Snack: Glass of Innocent smoothie.
Lunch: Three-egg omelette with 2 grilled tomatoes.
Snack: Crudities with 150g cottage cheese.
Dinner: Salmon with new potatoes.
Daily total: 1,523 calories, 187g carbs, 107g protein, 56g fat
Friday Breakfast: A bowl of porridge.
Snack: 1 apple. A handful of mixed nuts.
Lunch: Salad Niçoise (use a small tin of tuna) with a can of mixed pulses and 2 new potatoes.
Snack: 1 slice of rye bread with peanut butter.
Dinner: Turkey meatballs (equivalent of 1 turkey breast) with steamed veg and a big handful of brown basmati rice.
Daily total: 1,604 calories, 137g carbs, 151g protein, 84g fat
Saturday Breakfast: A bowl of no added sugar muesli with low-fat yoghurt.
Snack: 2 plums and a handful of sunflower seeds.
Lunch: 3 rough oatcakes, 150g hummus and celery.
Snack: 1 pear. A handful of Brazil nuts.
Dinner: Grilled goat’s cheese (30g) salad with 1 chopped red pepper and walnuts.
Daily total: 1,808 calories, 185g carbs, 159g protein, 98g fat
Sunday Breakfast: 200g baked beans on 1 slice of rye bread.
Snack: 1 slice of rye bread with peanut butter.
Lunch: Three-egg omelette with 2 grilled tomatoes.
Snack: Crudities with 150g cottage cheese.
Dinner: 1 tuna steak with a baked potato (the size of a computer mouse) and roast veg: chop 1 small onion, 1 courgette, 1 carrot and 1 red pepper, place in a roasting tray with 1tbsp oil and 2 cloves of garlic and roast in the oven for 35 to 40 minutes.
Daily total: 1,791 calories, 182g carbs, 108g protein, 59g fat
Vegetarian Fat-loss Plan
To shift fat, you have to burn more calories than you eat. Fat is the most calorific dietary element and most meat is high in fat, so this meal plan, devised by dietician Nik Wendon-Daniels, encourages you to eat like a vegetarian – but it still contains everything you need to fuel your exercise routine. This includes protein and calcium, which can aid weight loss by breaking down body fat. It also keeps your daily calorie total under 2,000, which should make weight loss easy.
Monday Breakfast: 3 Weetabix with 120ml skimmed milk and 1tbsp dried fruit.
Snack: 2 plums.
Lunch: 1 toasted wholemeal bagel with low-fat soft cheese. Large salad with vinegar dressing. 200ml low-fat rice pudding.
Snack: 2 figs.
Dinner: 300g kidney bean casserole, served with 180g cooked brown rice. 100g quark cheese with 1tbsp honey and fresh blackberries.
Daily total: 1,732 calories, 315g carbs, 73g protein, 30g fat
Tuesday Breakfast: 2 slices of rye bread with low-fat spread and peanut butter.
Snack: 1 banana.
Lunch: 300g vegetable moussaka.
Snack: 150g low-fat yoghurt with 150g seasonal berries and 1tbsp porridge oats.
Dinner: Low-fat macaroni cheese: cook 45g dry macaroni in 200ml skimmed milk. Drain and mix with 1tsp rapeseed oil, 30g low-fat cheese and parmesan to taste. Serve with steamed veg.
Daily total: 1,746 calories, 196g carbs, 73g protein, 81g fat
Wednesday Breakfast: 6tbsp porridge oats in low-fat yoghurt with 1tbsp seeds and 1tbsp dried fruit.
Snack: 150-calorie cereal bar.
Lunch: Mix 100g quark cheese, 6 chopped cherry tomatoes and the juice of 1 lemon. Spread on 110g wholemeal baguette with herbs and black pepper.
Snack: 50g nuts and raisins.
Dinner: 140g cooked couscous in vegetable stock with 50g dried apricots. Serve with 80g feta cheese, chopped tomato, celery and grilled aubergine in 1tsp sesame seed oil.
Daily total: 1,973 calories, 245g carbs, 74g protein, 84g fat
Thursday Breakfast: 2 baked potato waffles with 1 small can of reduced sugar and salt baked beans. 50g fresh orange juice.
Snack: 250ml shop-bought fruit smoothie.
Lunch: 300ml lentil soup. 1 wholemeal roll with low-fat spread and low-fat cream cheese.
Snack: 2 fig rolls. 1 cup of black tea.
Dinner: 2 Quorn sausages grilled and served with 'champ' (160g boiled new potatoes mashed with melted low-fat spread and fried onion), steamed vegetables and vegetable gravy.
Daily total: 1,650 calories, 214g carbs, 72g protein, 64g fat
Friday Breakfast: 37g oat bran flakes with 120ml skimmed milk.
Snack: 2 rice cakes with peanut butter. 200ml skimmed milk.
Lunch: 180g bean salad, raw tomato and 200g vine leaves stuffed with rice.
Snack: 1 large pear.
Dinner: Vegetable tikka, 160g rice, 4tbsp chickpea dhal and raita (fat-free yoghurt with cucumber chunks).
Daily total: 2,000 calories, 235g carbs, 64g protein, 97g fat
Saturday Breakfast: Breakfast burrito (pictured above): whisk 1 egg, 50ml skimmed milk and a pinch of ground cumin, then pourinto a non-stick pan and cook. When the egg mixture has almost cookedthrough, add ½ a chopped red pepper, ½ a can of black beans and 50gquark. Fold the omelette over and leave to cook through. Add choppedcoriander and salsa and serve with 1 slice of wheatgerm bread.
Snack: 1 apple.
Lunch: Greek salad in 1 wholemeal pitta with low-fat hummus.
Snack: 35g plain popcorn.
Dinner: 120g Quorn and 200g mixed veg stir-fried in 10g rapeseed oil, with sweet chilli sauce to taste. 120g boiled egg noodles.
Daily total: 2,000 calories, 198g carbs, 102g protein, 94g fat
Sunday Breakfast: 2 slices of wholemeal toast with almond butter.
Snack: 200g fruit salad.
Lunch: 100g falafel in 1 wholemeal tortilla wrap with reduced-calorie mayonnaise and chopped tomato.
Snack: 2 chocolate-covered marshmallows.
Dinner: 300g vegetable risotto,mixed with 100g cooked soya beans. 150g low-fat yoghurt with 200g fresh fruit salad.
Daily total: 1,784 calories, 235g carbs, 70g protein, 74g fat
Fat loss needn't be expensive, says nutritionist Amanda Hamilton. Try this money-saving fat loss meal plan to keep your spending to a minimum while you lose weight.
