These are choices that are going to work for you, these are real foods, no shakes, no bars, no faddy diets, these are real everyday choices that will strip body fat off, make you stronger and leaner, as well as keeping you very healthy on the insides too, which is vital! This is very sustainable and will positively contribute to your healthy lifestyle!!
Portion size for protein and carbs should be the size of your fist as a general rule, have as much vegetables as you like. This will make sure you do not overeat.
Try and avoid any packet or jar sauces, do not cook with salt or add salt to your meal (encourages blood pressure), and try to keep your ingredients as natural as possible for maximum results!!!
You can use these for lunch times, and for your evening meal.
Chicken breast with 100g pitta bread, add a serving of salsa and a serving of salsa-489 calories
Chicken breast, a serving of lettuce, 100g of boiled potatoes, 100g asparagus, plus 2 dates to finish-437 cals
A good piece of salmon, sweet potato, 100g of spinach, 10g of peas and nectarine to finish-423 finish
Piece of turkey, 50g brown rice, 100g broccoli, 100g carrots and an orange afterwards-402 cals
125g lean roast chicken without skin, 225g new potatoes, 100g butternut squash, brushed with tsp olive oil baked, 60g peas, 100g dark leafy greens, 50g home made rice, apricot but stuffing, 5tsp pan juices made into a sauce with a little wine
631 cals, 21g total fat, 4g saturated fat, 45.7g protein, 68g carbs
Thin sliced turkey breast, one tablespoon cranberry sauce warmed in small bowl for 30 secs, pour sauce over turkey. Serve with brown rice and broccoli-455 calories
I medium baked potato or sweet potato with 100g cottage cheese and tomato and cucumber-160 cals
1medium wholemeal roll, 100g tomato, good slice of 100g turkey breast plus some strawberries and low fat natural yoghurt-393 cals
Grill and lean cut of steak how you like it, squeeze the juice from half a lime over the meat and sprinkle pepper and garlic powder. Then slice and serve with brown rice and salsa-393 cals
Grill any fish with a selection of steamed veg-100 cals and that’s a ton of veg!!
100g haddock 81, mackerel 220 canned salmon 153, try with lemon and potato
Smother a grilled, skinless chicken breast with a freshly squeezed lemon, either a jacket potato or boiled potatoes with it-303 cals
Brown rice salad with beans and asparagus-263 cals
In small saucepan, mix one can of chicken broth, a sliced grilled chicken breast, a 50g portion of cooked barley and a handful of your mixed veg. heat for 5 mins.-400g
Tuna salad-drain a can of tuna in brine, place tuna in bowl and mix one tsp of very light mayo if you have to and some juice from a lemon. Pile tuna on top of lettuce and serve with a portion off fruit. This is a light meal with plenty of good stuff throughout the meal.
Pasta and tuna salad-50g of wholemeal pasta, 100g of carrots, 100g of tomatoes, 100g cucumber, a can of tuna in brine and apple to finish-373 cals.
For further information please go to www.kerimckibbin.co.uk
Or telephone 07968 980808
