Bootcamp Light

Bootcamp Light

The sun is finally shining; it has been a long, cold winter and now with the prospect of summer being upon us it is time to make the final efforts to strip off the wobble!

The nutrition guidelines are the same and outlined below. 

• Eat three meals per day (NO skipping breakfast)
• Avoid all sugar based foods (This is THE most important rule to follow.)
• Consume adequate water
• Eat lean protein at lunch and at dinner
• Eat a protein based breakfast, such as eggs
• Eat a maximum of one serving of wholewheat carbohydrates at each meal 
• Do not eat late into the evening
• Eat a maximum of two fruits per day (more than this will provide too many calories from sugar)
• Take your Lotuslite at least once a day
• Add CLA, Fish oil and Evening Primrose oil for an extra nutrient boost

7-Day Bootcamp Light Meal Plan

Virtual Salad bar adapted from Zest June 2013

Base (choose 1)	Carbohydrate (choose 1)	Vegetables/Fruit (choose 3)	Protein (choose 1)	Dressing (choose 1)	Extras (choose 1)
Choice of lettuce	One wholemeal pitta	1 grilled red pepper	1 small grilled chicken breast	1tbsp home made vinaigrette or French dressing	1 tbsp black olives
	4 new potatoes	1 tbsp chopped red onion
Rocket and watercress	80g wholemeal pasta	7 cherry tomatoes	2 small or 1 large hard boiled egg	1tbsp Balsamic dressing	1tbsp toasted walnuts
	1 baked sweet potato	2 sundried tomatoes in oil
				1 tbsp mayonnaise	1tbsp toasted pine nuts
		½ a large mango
Spinach	90g brown or wild rice	80g green beans	50g feta	2 tbsp spicy thai, mango or chilli dressing	1tbsp toasted sesame
		3 tbsp grilled courgette	100g Quorn fillets
Pea shoots	100g wholegrain couscous	10cm piece of cucumber	100g tuna in water	2 tbsp low fat Caesar dressing	1 tbsp flaked almonds
		60g antipasto artichoke hearts (non-oily dressing)
					8 anchovies
Baby leaf salad	1 thick slice of granary or seeded bread	½ an apple	75g poached salmon	2 tbsp yoghurt and mint dressing home made	½ small avocado
		2 sticks of celery

Breakfasts -

Choose one…
Wake up smoothie Half a mango 75ml Skimmed milk 75ml orange juice 25g spinach leaves 10g cashew nuts Half a lime juiced	Bircher muesli* 45g Organic rolled oats Cover with skimmed milk ½ apple chopped 1tbsp sultanas 1 chopped brazil nut *Mix and Refrigerate over night	Fruit and yoghurt A selection of Fresh fruit mixed with natural yoghurt and sweeten with honey or maple syrup
Bidders’ Banana Breakfast Shake 1 scoop vanilla impact whey protein powder 1 banana chopped 1 drizzle maple syrup I tsp PB8 Peanut powder 200ml skimmed milk Blitz	Eggy Bread 2 large eggs whisked 2 slices of seeded bread soaked in egg mix. Dry fry on both sides until cooked through	Granola, fruit and yoghurt. 1/3 cup granola served with natural yoghurt and maple syrup or honey. Add fruit of choice, i.e banana, apple or mixed berries
Poached eggs on toast Pre boil water adding Japanese rice vinegar – glug Carefully crack and pour 2 eggs into saucepan cook until firm Serve with 2 slices of buttered toast	Boiled eggs and soldiers 2 boiled eggs served with buttered toast	Kippers and marmalade 2 fillets of grilled kippers served with tbsp. of marmalade. The marmalade stops the fishy after taste!

Dinner, Dinner, Dinner, Dinner......Batman!

Speedy Paella Chop half a courgette, onion and a red pepper, crush a clove of garlic drizzle with oil and roast for 30 minutes. Sprinkle 100g prawns and 100g chicken breast with smoked paprika and thread onto skewers. Grill until cooked through. Cook 125g brown wholegrain rice seasoned with turmeric. Add the veg and stir through the rice, place the skewers on top. Drizzle with yoghurt and serve with large green salad. Adapted from Zest June 2013	Moussaka-stuffed Aubergine (serves 2) Cut a large aubergine in half scoop out the seeds. Brush with rapeseed oil and cook for 15 minutes in the oven, you could griddle if you prefer. Sauté a chopped garlic clove and half a red onion. Add 200g extra lean mince of your choice, chopped tomatoes, tomato puree, a glug of red wine and herbs to taste. Simmer for 15 minutes, spread over the aubergine and add 200g par-boiled potatoes. 3 tbsp white sauce and 1 tbsp grated cheddar. Cook for a further 15 minutes. Adapted from Zest June 2013	Steak and summer Veg Grill or bbq one medium lean steak, asparagus spears and on the vine tomatoes. Serve with 100g baked sweet potato chips and a large green salad. Adapted from Zest June 2013	Beany Tacos Steam 200g cubed butternut squash and then sprinkle with taco seasoning. Heat 250g canned mix beans in chilli sauce. Fill three taco shells with butternut, beans and 2tbsp soured cream and a large green salad. Adapted from Zest June 2013	Stuffed Peppers Cut a red pepper in half, bake at 180°c for half an hour. Fry half a chopped onion, a crushed garlic clove and half a courgette. Add 50g rice, 200g tinned tomatoes and 125ml hot vegetable stock. Simmer until rice is cooked. Stuff the rice into the peppers and cook for 5-6 minutes. Sprinkle with 1 tbsp parmesan to serve. Serve with large green salad. Adapted from Zest June 2013
Squash and coconut curry Ingredients 1 large butternut squash (600g/1lboz peeled weight), chopped into medium size chunks small bunch coriander , roughly chopped 2 tbsp Madras curry paste 1 red pepper , halved, deseeded and roughly chopped into chunks 400g can reduced-fat coconut milk Heat a large frying pan or wok, tip in the curry paste and fry for 1 min. Add the squash and red pepper, then toss well in the paste. Pour in the coconut milk with 200ml water and bring to a simmer. Cook for 15-20 mins or until the butternut squash is very tender and the sauce has thickened. Season to taste, then serve scattered with chopped coriander and naan bread or rice. Serve with brown rice and salad You can vary the vegetables that you add or try aloo gobi. Lots of indian and eastern foods use vegetables to better effect than we do as meat would often go off quickly in these climates. The added spice also increases your metabolism if the recipes include chilli, often Thai recipes lack cream and as a consequence are extremely healthy. But watch for the fried recipes :0( Recipe from Good Food magazine, October 2006.	Veggie burger taco salad. Crumble 2 veggie burgers over a salad made with romaine lettuce, tomato, ¼ cup grated cheddar cheese, and ¼ cup black beans. Dress with salsa a dollop of sour cream or creme fraiche and serve with ½ of a wholewheat pitta.	Prawn wraps: Toss some prawns  in a bowl with ¼ cup canned sweetcorn, ¼ a sliced avocado, and ¼ cup chopped tomato — add 2 tablespoons of bottled Italian or Caesar dressing. Wrap up the mixture in a whole-wheat tortilla wrap and serve with a large green salad dressed with 2 tablespoons of the dressing you used for the wrap.	Grilled fish 1 portion of grilled salmon (or any fish you desire) with 1 cup of steamed broccoli and ½ cup of brown rice. Serve with a green salad if desired.	Breaded Turkey Burger Breaded Turkey burger made with turkey mince, 3-4 tablespoons shop bought salsa (check ingredients for nasties!), and 1-2 tablespoons seasoned breadcrumbs; you can make these yourself by toasting a slice of bread and blitzing in blender. Grill burger for about 6 minutes on each side until cooked through. Serve with a large green salad; topped with ⅓ cup canned sweetcorn and 2 tablespoon grated hard cheese and dressed with home made vinaigrette

DO NOT FORGET TO ADD YOUR LOTUSLITE!

10 ways to stay on track...

1. Choose your ‘goal dress’. This could be an old favourite or a new LBD that’s just a little too tight, but either way, it’s got to be something you know will make you feel amazing. Think too of the occasion when you're going to wear it: make this a realistic target that you are aiming for a few months hence.

2. Be sensible with calorie counting. As a guide, women aiming to lose weight should try and stick to 1500 calories a day. Aim to rethink your food choices, swap in healthier food options, cut down on snacks, get more active to increase your calorie burn. The healthiest and most sustainable weight loss is gradual - aim for 0.5kg-1kg a week, says M&S nutritionist Helen Stephenson.

3. Don't skip meals. Not even the fasting diet advocates skipping meals - just eating smaller ones. Skipping meals - in particular, breakfast - can make you more likely to snack on high-fat or high-sugar snacks. Try these low-calorie breakfast ideas

4. Eat a balanced diet. Try not to exclude whole food groups, as this can limit the nutrients that are vital to your everyday needs. Aim to eat plenty of fruit and vegetables with each meal, chose wholegrain carbohydrates, lean protein and skimmed milk.

5. Boost your five-a-day. Fruit and vegetables are ideal healthy snack options (for example, carrot and celery sticks with low fat dip, handful of dried fruit or mixed fruit salads), but vegetables tend to contain less sugar than fruit and are higher in many vitamins and minerals. Try and get your five-a-day from three portions of vegetables and 2 two of fruit.

6. Easy swaps. Simple food swaps will help reduce your calorie intake. For example, use tomato-based sauces rather than creamy ones, and choose lean and skinless meat rather than skin-on varieties. 4 quick flat tum food swaps

7. Eat more fish. Fish is a great source of protein and low in saturated fat. Most of us don’t eat enough fish so try to include at least two portions a week. Ensure one of these is an oily fish (such as sardines, salmon or mackerel) as these provide omega-3 fats which, as part of a healthy diet, can help to keep your heart healthy.How to cook healthy oily fish

8. Make your snacks healthy. Even a healthy diet can include snacks, just think about portion control - aim for no more than 150 kcals per snack (that’s  a handful of nuts and dried fruit, two Ryvita crackers with a tablespoon of cottage cheese or roughly four squares of milk chocolate - although we'd recommend dark choc over milk).Low-calorie snack ideas

9. Get more active. The more you move around, the more calories you burn, obviously. You will lose weight, provided you keep an eye on your calorie intake, and improve your body shape at the same time. You'll also feel more confident in yourself, happier and should sleep better too. All of which will help in your summer dress campaign. Aim to take some form of exercise every day - even if it's just walking up the escalator, running for the bus or parking your car at the far end of the supermarket car park so you have to push that heavy trolley just a bit further.

10. Stay hydrated. Drinking water regularly throughout the day is the key, but if you find that a bit dull, diluted fruit juice and even weak tea and coffee can count towards your fluid intake. 10 reasons we should all drink more water

#Strongnotskinny

Some disclaimers...

• I'm not a nutritionist - these are things that have worked for me. Use at your own risk.
• I'm not a medical professional either - I don't know your fitness level, family history, illnesses, meds, etc. Use at your own risk.
• I'm not a medical professional either (part deux) - there are probably a lot of medical/terminology errors. Let me know and I'll see if there's a better way to make the point.
• Everyone is different - make sure you're doing what works for you, not just following what's listed here.