Eat

Lose 2 Kg This Month!

Dropping a dress size has never been easier with our simple two-day diet that promises big results with minimal effort.

Portrait of Tammy Strobel

Dropping a dress size has never been easier with our simple two-day diet that promises big results with minimal effort.

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Channel your inner chef and follow our easy eating plan that allows you to lose 2 kg in just 30 days. Best of all, you can pretty much eat exactly what you love most of the time. The premise is simple: Eat normally for five days of the week, then follow our meal plans for the remaining two days. You have the freedom to choose exactly when to cut back as they don’t have to be done in consecutive order. Each menu is less than 600 calories (2,500 kilojoules), the magic number found to help you drop weight steadily and healthily. research links this kind of eating (intermittent fasting) not only to weight loss, but reduced risk of diseases like type 2 diabetes and heart disease. It’s a part-time diet with full-on results, and you’re not going to go hungry either, as these recipes are filling and delicious!
*Recipes serve one unless stated otherwise. 
MENU 1   468 kcal
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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.

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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. 

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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
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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. 

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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
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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. 

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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.