Dropping a dress size has never been easier with our simple two-day diet that promises big results with minimal effort.
Dropping a dress size has never been easier with our simple two-day diet that promises big results with minimal effort.
MENU 1 468 kcal
BREAKFAST
Per Serve 157 kcal.
Open sourdough sandwich
• Heat a small non-stick pan on medium.
• Pour in 2 whisked egg-whites and cook 2 mins until set.
• Top one side with 10 baby spinach leaves, 1 slice tomato and 1 thin slice reduced-fat ham.
• Fold over and slide onto 1 slice toasted wholemeal sourdough. serve warm.
DINNER
Per Serve 203 kcal.
Bruschetta Chicken
• Season a 100 g chicken tenderloin and grill over high heat, 6 to 8 mins, turning once.
• Stir together 1 diced tomato, ¼ diced red onion and 2 tsps balsamic vinegar.
• Season.
• Serve chicken on a bed of ½ cup rocket, topped with tomato mixture and 2 tbsps basil leaves.
LUNCH
Per Serve 109 kcal.
Zucchini Ribbon salad
• Peel 2 zucchinis into ribbons.
• Toss with ½ cup chopped cherry tomatoes and 1 tbsp chopped coriander.
• Whisk together 1 tbsp lime juice, 2 tsps fish sauce, 1 tsp caster sugar and ½ chopped red chilli.
• Drizzle over salad and sprinkle with 2 tsps fried shallots before serving.
MENU 2 460 kcal
BREAKFAST
Per Serve 126 kcal.
Your Best Body Ever Apple & Passionfruit Breakfast Parfaits.
• Spoon 2 tbsps rolled oats into a small glass.
• Top with ¼ cup non-fat natural yoghurt and ¼ finely sliced green apple.
• Drizzle with pulp of 1 passion fruit and sprinkle with 1 tsp toasted shredded coconut. serve immediately.
LUNCH
Per Serve 134 kcal.
Your Best Body Ever Apple & Passionfruit Breakfast Parfaits.
• Spoon 2 tbsps rolled oats into a small glass.
• Top with ¼ cup non-fat natural yoghurt and ¼ finely sliced green apple.
• Drizzle with pulp of 1 passion fruit and sprinkle with 1 tsp toasted shredded coconut. serve immediately. 90 The Singapore Women’s Weekly | march 2017 Per Serve 126 kcal Butter Bean & Citrus salad •Microwave ½ chopped dried fig with 1 tbsp orange juice for 15 secs.
• Cool.
• Toss together with 100 g canned drained butter beans, ¾ cup baby spinach and 1 peeled, sliced orange.
• Drizzle with combined 1 tbsp orange juice and 2 tsps red-wine vinegar.
DINNER
Per Serve 200 kcal.
Ginger & soy Glazed salmon
• Drizzle a 75 g piece of salmon with combined 1 tbsp soy sauce, 1 tbsp chopped coriander, 2 tsps lime juice and 1 tsp grated ginger.
• Bake in hot 200 c oven, 3 to 4 mins.
• Toss together 1 cup mixed salad leaves, 2 sliced radishes, ½ sliced cucumber and ¼ sliced red onion.
• Top with salmon and any cooking juices.
• Sprinkle with 1 tsp sesame seeds.
MENU 2 462 kcal
BREAKFAST
Per Serve 123 kcal.
Egg Baked in A tomato
• Cut lid off 1 medium tomato and scoop out centre.
• Use crumpled foil to make a nest for tomato and place in a baking tray.
• Break an egg into tomato and sprinkle with 2 tsps grated parmesan.
• Bake in moderate 180 c oven, 15 to 20 mins, until egg is cooked through.
• Sprinkle with 1 tsp chopped chives.
DINNER
Per Serve 165 kcal.
Oven-Baked spring Rolls
• Heat a small, non-stick frying pan on high.
• Cook 25 g lean pork mince, breaking up, until browned.
• Add 1 shredded cabbage leaf, 1 diced shiitake mushroom, ½ sliced green onion, 1 tsp oyster sauce and 1 tsp water.
• Cook 1 min.
• Halve 1 spring roll pastry wrapper. spoon mixture onto each half, fold over ends and roll up, brushing edge with water to seal.
• Bake in hot 200 c oven, 20 mins, turning halfway.
• Meanwhile, stir-fry 1 bulb bok choy, 4 sliced snow peas, ½ shredded green onion, ½ crushed clove garlic and 1 tsp soy sauce, 2 to 3 mins, until tender.
• Serve with spring rolls. sprinkle with 1 tsp black sesame seeds before serving.
LUNCH
Per Serve 174 kcal.
Cauliflower Fried Rice
• Heat a small, non-stick frying pan on high.
• Whisk 1 egg and pour into pan, cooking 1 min until set.
• Remove from pan and slice.
• Saute 1 sliced green onion and 50 g diced mushrooms, 2 mins.
• Pulse 150 g cauliflower in a food processor to resemble breadcrumbs.
• Add to pan with ¼ slice red capsicum and ½ grated carrot.
• Cook, covered, 5 mins.
• Stir through 1 chopped slice reduced-fat ham and 1 tbsp soy sauce.
• Top with sliced omelette and 2 tsps coriander.
