"The Low fat diet worked for me!"

Weight Loss:5 stone 12lbs

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Reduce your risk of heart disease and improve overall health

 

How will the Low fat diet work for you?

The Low fat plan will reduce your risk of heart disease and can help relieve symptoms of indigestion or gallstones. Fat provides twice as many calories per gram compared to carbohydrates and protein and a high-fat diet can lead to high cholesterol. The Low fat meal plan features Low fat, high-fibre foods including oats, vegetables, fruits, beans and healthy sources of protein including fish, skinless poultry and lean meats to minimise cholesterol and saturated fat. Based on the Eatwell Plate, it provides 50-65% of your calories from carbohydrates, 20-25% of your calories from protein and less than 30% of your calories from fat. Of your fat calories, less than 10% will come from saturated fat.

Why the Low fat diet?

  • Reduce your cholesterol
  • Enhance your heart health
  • Low in saturates but includes essential fatty acids for good health
  • Important for overall well-being

  • Breakfast

    Low fat yoghurt with cereal, fruit and honey

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    Info

  • Lunch

    Ham and cream cheese sandwich

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    Info

  • Dinner

    Grilled white fish with herbs and new potatoes

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    Info

  • Snack

    Fruit Salad with mint

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    Info
  • Calories
  • 420
  • Protein
  • 13g
  • Carbs
  • 86g
  • Fat
  • 4g

Breakfast

Low fat yoghurt with cereal, fruit and honey

  • 200ml of low fat yoghurt mixed with 2 tsps of honey, 1 chopped apple, 4 dried apricots and 30g of wholegrain breakfast cereal
  • 200ml glass of orange juice
  • Calories
  • 440
  • Protein
  • 23g
  • Carbs
  • 61g
  • Fat
  • 15g

Lunch

Ham and cream cheese sandwich

  • 2 slices of whole grain bread
  • Fill with 2 slices of ham (25g each), 2 tbsp of reduced fat cream cheese and mixed salad leaves
  • 1 banana
  • Calories
  • 395
  • Protein
  • 29g
  • Carbs
  • 49g
  • Fat
  • 10g

Dinner

Grilled white fish with herbs and new potatoes

  • 1 serving of Grilled white fish with herbs (see recipe)
  • Serve with 4 small new potatoes and ½ tin of ratatouille
  • 1 orange

Did you know? White fish is a natural low fat choice, and need not be smothered in a creamy sauce to make a delicious meal

Recipe

Ingredients

  • 125g of cod or other white fish
  • 1 tbsp of lemon juice
  • 1 tsp of olive oil
  • 1 tbsp of fresh chives, chopped
  • 1 tbsp of fresh parsley, chopped

Method

  1. Place the fish in a glass or ceramic dish and sprinkle with the lemon juice, olive oil and herbs
  2. Leave to marinate in the fridge for around 30 minutes
  3. Transfer to the grill pan and grill for 4-5 mins on each side under a moderate grill

  • Calories
  • 155
  • Protein
  • 2g
  • Carbs
  • 37g
  • Fat
  • trace

Snack

Fruit Salad with mint

  • Chop 25g of mango, 50g of pineapple into bite-sized pieces. Place in a bowl, along with 25g of blueberries and top with freshly chopped mint
  • Puree 150g of strawberries until smooth and pour over fruit