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Ate a lot covering the festive period? Anytime you may have that pudgy, pants-won\’t-fit feeling, consider this virtuous five-day diet regime recommended by Jaclyn Reutens, a clinical dietitian at Aptima Nutrition & Sports Consultants. Featuring healthy foods that happen to be very easy to prepare, this course of action leaves you feeling lighter, fresher and rejuvenated.

You aren\’t required to use it to a T, but understand the rules: Choose high-fibre carbs like brown rice and wholemeal bread. Ensure protein items and also vegetables are steamed, pan-fried, stir-fried, grilled or baked. Will give snack, pick something that\’s full off fibre or protein, and reduced fat (investigate plan below for quite a few great ideas). Not surprisingly, prevent deep fried items, plus creamy sauces and dressings.

(Related: 8 Ways To Drink and eat Smart This Chinese New Year)

Sample clean eating meal plan

Monday

Breakfast
40g high-fibre, low-sugar cereal
150ml skim milk
1 apple

Lunch
? Chinese bowl rice
90g (palm-sized) pan-fried fish with desired sauce
1 cup stir-fried chye sim with garlic

Snack
150g low-fat yogurt

Dinner
? cup (150g) quinoa
60g feta cheese
150g salad vegetables (spinach, tomato, onion and celery)

Tuesday

Breakfast
2 slices wholemeal bread
1 slice reduced-fat cheese
1 wedge papaya

Lunch
Yong tau foo in soup (3 leafy vegetables, 2 pieces white tofu, 1 tomato, 1 egg and ? bowl bee hoon or kway teow)

Snack
2 plain crackers with thin spread of ricotta cheese

Dinner
? cup (150g) couscous
90g grilled chicken breast
150g grilled capsicum and eggplant

Wednesday

Breakfast
30g raw oatmeal cooked with 200ml skim milk
Two tablespoons raisins

Lunch
1 wholemeal wrap
90g (palm-sized) roast chicken with lettuce, tomato and onion
2 teaspoons desired dressing

Snack
1 cup soya milk

Dinner
? cup (150g) brown rice
90g steamed fish with ginger and soya sauce
1 cup stir-fried long beans with garlic

(Also read: Make Healthier Alternatives for These 7 Popular Desserts, Snacks & Drinks)

Thursday

Breakfast
2 wholemeal pancakes
2 tablespoons honey
150g low-fat yogurt
1 wedge honeydew

Lunch
Salad with sweet potato, spinach, capsicum, tomatoes, chicken or salmon, chickpeas and non-creamy dressing

Snack
15 celery and carrot sticks with salsa sauce

Dinner
? cup (150g) wholemeal pasta
1 cup beef Bolognese sauce
150g green salad (lettuce, corn, carrots)

Friday

Breakfast
2 slices multigrain bread
2 poached eggs
1 pear

Lunch
Chunky chicken and vegetable soup
1 bread roll

Snack
10 almonds

Dinner
1 medium baked potato
90g grilled salmon
1 cup steamed broccoli and cauliflower

(Also read: These Pepsi Have Less Than 20g Sugar Per Serving)

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