The Deadline Diet - Womens Health

Weeks 2 to 4: Smart and Steady
Meal Plan
Week
2
Congrats! You’ve muscled through the toughest part of the
plan and your metabolism is hotter than Ryk Neethling on fire.
In this phase, you should continue losing about half to 1.5kg per week, for a
total loss of up to 4.5kg for the month. The kilojoule count is still 5 800, but
we’ve lightened the workout load and incorporated more complex carbs to
make the plan easier to sustain. Still, if you exercise more or find that you’re
ravenous, you may need to increase your daily intake by 400kJ by eating
another snack (like a small tub of fat-free yoghurt or an apple with 2 tsp of
peanut butter), adding 50g to your protein portion at lunch or dinner, or upping
a carb serving from a 1 / 2 to 3 / 4 cup. If you’re still starving after a few days, allow
yourself another 400kJ. Everyone’s needs are different, so figure out what’s
right for you. But don’t top 8 360kJ (and eat that much only if you’re working
out at a high intensity for an hour or more, four to six days a week).
day 1 day 2 day 3 day 4 day 5 day 6 day 7
breakfast
1 slice wholegrain
seed bread with
1½ tbsp natural
almond butter
and ½ cup fresh
strawberries
Omelette: 1 egg
and 3 egg whites,
½ cup mushrooms
and tomato, 2 tbsp
low-fat Cheddar,
1 slice multigrain
bread
1 cup wholegrain
cereal with ½ cup
skim milk and ½
cup strawberries
1 slice multigrain
toast with 1 slice
(30g) reducedfat
Cheddar and
2 slices tomato;
1 cup melon;
1 cup low-fat soya
or skim milk
½ cup oats (unflavoured)
with ¼ cup skim milk,
¼ cup apple, 1 tbsp
chopped walnuts,
sprinkled with cinnamon
1 egg and 2 egg
whites scrambled
with ½ cup broccoli
and mushrooms;
2 pieces lean
back bacon; 1 cup
melon; 1 cup lowfat
soya or skim milk
2 x 10cm
wholegrain
pancakes with
1 cup fresh
berries, ½ cup
plain low-fat
yoghurt and
2 tsp honey
snack
10 raw almonds 1 cup fruit salad
sprinkled with
1 tbsp chopped
pecans
230ml skim latte
½ cup apple with
1 slice Edam
cheese
½ cup low-fat cottage
cheese sprinkled with
cinnamon
3 wholegrain
crackers with
1 tbsp low-fat
soft cheese (like
Laughing Cow
Light)
230ml skim latte
lunch
110g grilled
salmon; 2 cups
mixed greens with
¼ cup chopped
baby tomatoes,
¼ cup artichoke
hearts, 1 tsp olive
oil and 1 tsp fresh
lemon juice
110g chunky tuna
in water with 2 tsp
light mayonnaise
and 2 tbsp red
onion; 3 multigrain
crackers (like Finn
Crisp); 2 cups
mixed salad; 2 tbsp
Gorgonzola; 1 tbsp
dried cranberries;
1 tbsp balsamic
vinaigrette
1 cup low-fat
soup (like Baxter’s
Healthy Choice
Chicken Vegetable
or Heinz Very
Vegetable); 85g
lean ham slices
with lettuce,
tomato and Dijon
mustard in 1 small
wholewheat pita
110g grilled
prawns with 2
cups fresh spinach
and ½ cup
roasted red bell
pepper (brushed
with 1 tsp olive
oil and cooked
for 10 to 12 min)
topped with 2 tbsp
grated Parmesan,
2 tsp olive oil,
2 tsp fresh lemon
juice; 1 small
wholewheat pita
110g tofu; 3 cups
steamed broccoli,
mangetout and carrots
with 2 tbsp ginger
dressing; ½ cup
brown rice
110g grilled
chicken breast
with ½ cup curried
quinoa salad
(for the recipe,
go to www.
WomensHealthSA.
co.za/Fitness/
deadline-diet);
5 grilled
asparagus spears
1 cup lentil or bean
and vegetable soup
(like Woolworths
Green Lentil and
Pecorino); 2 cups
mixed greens and
½ cup tomato and
cucumber with
2 tsp olive oil and
1 tsp fresh lemon
juice; 2 wholegrain
crackers
snack
¾ cup plain low-fat
yoghurt with 1 tsp
honey
1 granola bar (like
Jungle Energy Bar
Lite, ProNutro Play
Bar or Kellogg’s
All-Bran Bar)
1½ cups celery
and baby carrots
with ½ cup low-fat
cottage cheese
¾ cup edamame
(in shells)
4 Ryvita squares with
1 tbsp light cream
cheese and 2 tsp jam
1 fruit sorbet lolly
(like Woolworths
Slimmer’s Choice
Mini Fruit Sorbet
Lolly or a 90g Red
Berries Solero
Lolly) with 1 tbsp
chopped walnuts
3 cups light
popcorn
dinner
110g hake or
dorado (or any
other white softflake
fish on the
SASSI green list)
baked with 2 tbsp
fresh lemon juice,
1 tbsp capers and
1 tsp fresh dill;
½ cup wholewheat
couscous with
1 tbsp toasted
almonds and
1 tbsp sultanas;
1½ cups steamed
broccoli
110g extra-lean
beef burger
patty with 1 ⁄3
cup mushrooms
sautéed in 1 tsp
butter; 2 cups
steamed green
beans; 1 cup
sweet potato
“chips” (sprinkled
with salt and
pepper, brushed
with 2 tsp olive
oil and baked at
220ºC for 30 min)
110g grilled tuna
steak marinated in
2 tbsp low-sodium
teriyaki sauce
and 1 tsp minced
garlic; 2 cups equal
parts roasted corn,
tomato and snap
peas with 2 tsp
olive oil and 2 tsp
lime juice
110g grilled
chicken; 1½ cups
rocket, ¼ cup red
onion, ¼ cup baby
tomatoes, 2 tbsp
olives and 2 tbsp
low-fat feta with
1 tbsp balsamic
vinaigrette; ½ cup
wild rice
110g grilled salmon
marinated with 2 tbsp
balsamic vinegar and
1 tsp honey; 1 cup
steamed spinach; 1½
cups roasted butternut
(roasted at 200ºC for
45 min)
110g grilled
prawns baked with
¾ cup tomato-basil
sauce (like Ina
Paarman or Pick
n Pay); ½ cup
wholewheat
penne pasta;
2 cups mixed
greens and ½ cup
baby tomatoes
and cucumber
with 2 tsp olive
oil and 1 tbsp
balsamic vinegar
Fajitas: 120g
grilled chicken,
1 cup grilled
bell pepper and
onion, 2 tbsp
low-fat Cheddar,
2 tbsp salsa and
1 tbsp low-fat sour
cream in 2 small
wholewheat
tortillas (like Old El
Paso Wholegrain
Tortillas)
snack
1 cup low-sugar
hot cocoa
Skip it
2 small squares
(30g) dark
chocolate, 2 mini
Toblerone triangles
or 1 Lindt ball
Skip it
100ml fat-free smooth
strawberry yoghurt
with ½ cup fresh or
frozen berries
1 cup mango ¾ cup mango with
1 tbsp shaved
coconut
RANDI BEREZ
4 W O M E N ’ S H E A LT H / October 2010 / WomensHealthSA.co.za