1800 Calorie Meal Plan (Finesse Omega and Sculptress Capsules)

Wholemeal options

Where bread, pasta or rice are part of a meal, you should ideally choose whole grain or wholemeal where possible. All bread is medium sliced.

Sauces

Where mayonnaise or sauces are suggested, low fat options will work better.

If no sauce is mentioned and you feel this is a necessity, go for a vegetable option and preferably a home made one if possible. Don't use too much - you can always add a little more whereas taking sauce away is tricky once it's on your plate!

Vegetables

Where vegetables are mentioned, they may be steamed, stir fried, gently boiled or roasted (with a tablespoon of olive oil). Any vegetables may be used from: carrots, broccoli, cauliflower, sweetcorn, peas, onions, mange tout, bean sprouts, courgettes, swede, turnips, cabbage, beetroot, parsnip, spinach, mushrooms, aubergines, beans, asparagus, sprouts, squash, peppers.

Cooking

Where no cooking methods are mentioned (for example chicken breast), you may grill, stir fry, bake, roast (with a small amount of olive oil) or shallow fry.

Sandwiches

Where pre-packaged meals or sandwiches are suggested, you can replace with the same size of a homemade option. Just be careful to use the best quality ingredients, avoid using too much oil, mayonnaise, sauces and salt, and try not to nibble as you cook!

Breakfast cereals

All breakfast cereals below can be interchangeable:

• Shreddies (plain - not frosted or chocolate)
• Bran flakes
• Most muesli (those without honey or sweeteners)
• Special K
• Porridge

All should be eaten with skimmed or semi-skimmed milk.

Seasoning

All unseasoned menu options - e.g. scrambled egg, chicken breast - can be seasoned with salt, pepper and herbs if desired.

You can add vegetables, such as spring onions, peppers, mushrooms, or tomatoes to omelettes or scrambled eggs.

Fruit

Don't worry if you don't like the fruits suggested, you can interchange the same size fruit out of any of the following: apples, pears, bananas, peaches, nectarines, oranges, clementines, grapes, plums, pineapple, melon, raspberry, strawberry, blueberry, pomegranate, papaya, mango, passionfruit.

Nuts

All nuts can be plain, salted or roasted.