7 days Food Optimising.indd
Transcription
7 days Food Optimising.indd
7 days Food fabulous Optimising of for a weight loss! Eating healthily doesn’t mean breaking the bank or spending hours in the kitchen. Our ‘cheap as chips’ 7 day menu shows you how to make a week’s worth of breakfasts, lunches and dinners for only £5.31 a day! That’s less than a fish and chip supper! The massive menu includes favourites like spag bol, stir-fry and even a good old roast dinner. You only need to shop at the beginning of the week as every meal uses up food from your supermarket spree. In fact, some items will take you well into your second week of slimming too! Shopping list - base d on April 20 13 Asda pric * Smartpric e Bran Flak es (750g) Danone Shap 8 8p e Delig hts 0 % yogurts (4 White potato x120g) £1.0 es (2.5kg pa 0 ck) £1.18 Smartprice baked beans, 410g each Asda lettuce (2x25p) 50 little g em pa p ck (2 pack) Cucumber po rtion 40p 75p Smartprice peppers (3 pa ck) £1.00 Salad tomatoe s (6 pack) 75p Onions (4x18 p) 72p Broccoli, loos e 80p Cauliflower, (pack of 1) £1.00 Carrots (4x9 p) 36p Closed cap mush Granny Smit rooms (250g) 79p h apples (3x3 0p) 90p Orang es (3x3 0p) 90p Bananas (3x1 2p) 36p Smartprice canned plum tomatoes (2x3 Asda org anic 1p) 62p g arlic (3 pac k) 70p Pasta in sauc e packet, to mato and he Smartprice rb 70p canned spag hetti (395g * Smartpric ) 15p e long g rain rice, 1kg 4 * Asda pasta 0p quills, 1kg 9 8p * Asda beef stock cubes, (140g) 78 * Diarylea L p ig ht Triang le s, 140g £1. Semi-skimm 24 ed milk, 2 pi nts, 89p * Smartpric e mild white cheese, 385 Smartprice g £2.00 eg g s, 6 pac k, 87p Nimble Whol emeal sliced bread, 400g Smartprice 75p canned tuna flakes in brin Smartprice e, 185g 64 back bacon, p 312g smoke Butchers Se d £1.70p lection extra le an Butchers Se beef mince, lection turk 500g £4.5 ey steaks, 5 0 6 cod piece 73g £4.98 s £3.00 Total = An amaz ing £3 7.19! * These prod ucts will last for more th an one week es Ready meal rip-off? Instead of making a spag bol you could buy a ready made one such as Asda Smartprice Spaghetti Bolognese at 56p for 300g, but at 6½ Syns for a very measly portion, it may not give you great value for money. A delicious Food Optimising Spaghetti Bolognese at only approx. £1.50 for the fresh ingredients gives you twice as much grub and no Syns! Shrewd shopping Our example menu uses Asda prices, and you may be able to find bargains galore at other stores, particularly discount supermarkets such as Aldi and Lidl. cheap as chips 7 day menu Extra Easy Free Foods are in bold orange text. Healthy Extras are in bold black text. and for an extra £5.00 spend your Syns on… Kit Kat 2 finger (8 pack) £1.00 5½ Syns each Walkers Lites crisps (6 pack) £1.00 6 Syns per single pack Asda Extra Light mayonnaise 82p 1 Syns per 1 level tbsp Asda dry-roasted peanuts (30g) 65p 7½ Syns per 25g Asda wine gums (250g) £1.00 4 Syns per 25g Healthy Extra guidelines On the 7 day menu enjoy 1 ‘a’ choice and 1 ‘b’ choice per day to provide your body with the nutrients it needs. ‘a’ choices: Where it says milk, enjoy 250ml semi-skimmed milk with your cereal and in drinks. Where it says cheese, 30g is a Healthy Extra portion. Dairylea Triangles – 4 Light Triangles are a Healthy Extra ‘a’ choice. ‘b’ choices: • Branflakes – 35g of this is classed as a Healthy Extra portion. • Bread/toast – 2 slices of wholemeal bread from a 400g loaf count as a Healthy Extra.