The Fabulous 5 Day Diet Plan
The Fabulous 5 Day Diet Plan for YOU…
Are you wanting to start a fresh diet plan? Looking for something new or a little different? If so, keep reading! This diet plan will last for 5 days, the ‘fabulous 5 day diet plan‘ is made for someone who really enjoys eating food but wants to consume the right amount of calories a day (or perhaps under). The food used throughout this diet plan is healthy and if followed correctly, provides you with the right amount of greens, carbs, protein and fats! If you follow this diet plan, you can switch the days around, e.g. day 1 breakfast could be switched around with day 2 breakfast, although this is not highly recommended as this could cause you some confusion later down the line! You should aim to drink water with every meal you have, you should consume around 2 litres of water a day ( Eight 8-ounce glasses).
Day 1: Total calories: 1,105
Breakfast: 100g of raspberries- 53 calories.
Lunch: Tuna pasta with chopped onion- 392 calories.
Wholegrain pasta (4.9oz) – 174 calories
Tuna- (100g) – 184 calories
Chopped onion- (1/2 cup)- 34 calories
Method:
Boil wholegrain pasta for approx 10 minutes
Once cooked, put in a bowl and add the tuna
Chop an onion and gradually stir in
Dinner: Thai green curry- 660 calories.
Chicken pieces (100g)- 239 calories
Thai green curry paste (per tbsp) – 14 calories
Coconut milk (100g) – 230 calories
Fish sauce (per tbsp 18g) – 6 calories
Chopped basil ( 2 tbsp 5.3g) – 1 calorie
Caster sugar (1 tsp 4.69g) – 19 calories
Vegetable oil (1 tsp) – 40 calories
Brown rice (100g) – 111 calories
Method:
Heat vegetable oil in frying pan
Add curry paste and caster sugar
Cook over fairly high heat for approx 1 minute
Reduce heat slightly and stir in chicken pieces until coated in curry paste
Add coconut milk, basil and fish sauce and bring to a simmer
Cook for 25-30 minutes until thickened
Serve warm with brown rice
Day 2: Total calories: 1,126
Breakfast: 100g of oatmeal- 68 calories
40g of dried cranberries- 123 calories
Lunch: Chicken stir fry- 424 calories
Chicken thigh (100g) – 177 calories
Olive oil (1 tbsp) – 80 calories
Soy sauce (1 tbsp) – 6 calories
Egg noodles (100g) – 138 calories
Red sliced pepper (1/2) – 23 calories
Method:
Cook the egg noodles seperatley:
( Boil in pan and simmer for 4 minutes, set aside until stir-fry is cooked)
Heat olive oil in frying pan
Fry the chicken thigh until browned
Add the sliced pepper and stir-fry for approx 3 minutes
Stir in the soy sauce
Continue to stir-fry over a medium heat for another 4 minutes (until chicken is cooked through)
Add in the cooked noodles and stir to combine
Dinner: Courgetti bolognse- 511 calories
Minced beef (100g) – 332 calories
Garlic clove (3g) – 5 calories
Tomato puree (3 tbsp) – 18 calories
Courgette (diced, 100g) – 17 calories
Canned tomatoes (100g) – 32 calories
Balsamic vinegar (1 tbsp 16g) – 14 calories
Beef stock (1 cup) – 7 calories
For the spaghetti:
1 Vegetable stock – 13 calories
2 courgettes- 34 calories
Method:
Heat a frying pan, add the mince and fry for 10 minutes until brown
Stir in the garlic and courgette and cook for approx 2 minutes
Pour in the canned tomatoes, tomato puree, balsamic vinegar and beef stock
Cover and simmer for 25 minutes (until meat is tender)
Meanwhile, put the vegetable stock into a large pan with boiling water
Add the 2 courgettes and cook for 2 minutes
Drain and serve
Day 3: Total calories: 1,062
Breakfast: Poached egg on toast- 311 calories
Poached egg (1 large 50g)- 71 calories
Wholewheat bread toasted (2 slices)- 138 calories
Margarine spread on toast (1 tbsp)- 102 calories
Lunch: Baked potato with beans- 248 calories
Baked potato (100g) – 93 calories
Baked beans (100g) – 155 calories
*SNACK:*
1 large apple: 116 calories
1 cup of apple juice: 113 calories
Dinner: Red lentil and carrot soup- 274 calories
Red lentils (100g) – 116 calories
2 large carrots (diced) – 60 calories
1 vegetable stock – 13 calories
1 garlic clove (3g) – 5 calories
2 tsp olive oil (4.5g) – 80 calories
Method:
Heat the oil in a medium pan
Slice garlic and dice the carrots
Add them to the pan and cook briefly over the heat
Pour in 1 lite of boiling water
Stir in the lentils and stock
Cover the pan and cook over medium heat for 15 minutes
Day 4: Total calories: 1,356
Breakfast: 100g of granola- 408 calories
100g of soy yogurt- 94 calories
Lunch: Chicken salad sandwich- 303 calories
Wholewheat bread x2 slices (28g) – 138 calories
Shredded chicken- (1/2 cup) – 106 calories
Iceberg lettuce- (1 large leaf) – 2 calories
Cucumber- (100g) – 16 calories
Tomato- (100g) – 18 calories
Medium red onion (1/2) – 23 calories
Dinner: Healthy oven baked fish and chips- 645 calories
Potatoes (450g) – 346 calories
1 white fish fillet- 90 calories
1 tbsp olive oil- 80 calories
Breadcrumbs (10z 28.4g) – 112 calories
1 lemon – 17 calories
Method:
Peel potatoes and chop into chips
Lay chips in a single layer on a baking tray
Drizzle with olive oil
Cook for 40 minutes (turning over half way)
Mix breadcrumbs with zest of lemon
Top the fish with the breadcrumb mixture
Put in a roasting tin
Bake in oven for final 10 minutes
Day 5: Total calories: 1,354
Breakfast: Fruit and fibre cereal (40g) – 152 calories
Semi- skimmed milk (100ml) – 47 calories
Lunch: Stuffed peppers- 373 calories
x2 Red peppers – 36 calories
White rice (100g) – 151 calories
Pesto (2 tbsp) – 83 calories
Goats cheese (1oz 28.4g) – 103 calories
Method:
Cut top off peppers and scoop out all of the seeds
Sit peppers on plate, cut- side up
Cook in microwave for 5 minutes (until they have softened)
While the peppers are cooking, mix rice together with pesto and goats cheese
Scoop the rice into the peppers
Continue to cook for 8-10 minutes
Dinner: Steak and sweet potatoes- 782 calories
Steak (100g) – 271 calories
Sweet potatoes (450g) – 387 calories
Rapeseed oil (1 tbsp) – 124 calories
Method:
Half-fill medium saucepan with water and bring to boil
Chop potatoes into smaller sizes
Add the potatoes to pan and cook for 4 minutes
Drain through a colander and return to saucepan
Pour over rapeseed oil, toss until potatoes are lightly coated with oil
Place potatoes onto baking tray and cook in oven for 25 minutes (turning gradually)
Trim any fat from the steak and rub with rapeseed oil
Put a large non-stick frying pan over medium heat and when hot, add the steak
Cook for 2 minutes on each side
Serve together
*Frequently asked questions:*
What can I use instead of raspberries?
You can choose any other fruit in a small portion. E.g. A banana, a cup of grapes, an orange, strawberry halves.
Does the pasta have to include tuna?
Yes. Following the diet correctly, means the tuna pasta is included. If you don’t like tuna you can choose another type of fish.
Does the curry have to be Thai green?
The curry is advised to be Thai green, however you could include any type of curry aslong as it is not a creamy type, E.g. Korma, masala, passanda.
What if I don’t like dried cranberries?
If you don’t like dried cranberries, you could use a handful of chopped walnuts or eat your oatmeal plain.
Do the peppers have to be red?
The peppers can be any colour! Just make sure they aren’t the sweetened ones, (or chillis).
What can I use instead of minced beef?
As an alternative, you could use ground turkey.
Do I have to use a poached egg?
You do not have to poach your egg, you can have it hard or soft boiled. Just make sure it is not fried.
Can I use cheese instead of beans?
No. In 100g of cheddar cheese, there is 33g of fat!
Does the milk have to be semi-skimmed?
Milk alternatives can be almond milk, soy milk, rice milk or cashew milk. Make sure you don’t use full- fat milk.
Can I use any other rice instead of white?
Instead of white rice, you can use brown long-grain rice.
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