Ate too much over the festive period? Any time you’ve got that pudgy, pants-won’t-fit feeling, turn to this virtuous five-day diet plan recommended by Jaclyn Reutens, a clinical dietitian at Aptima Nutrition & Sports Consultants. Featuring whole foods that are easy to prepare, this plan will leave you feeling lighter, fresher and rejuvenated.
You don’t have to follow it to a T, but know the rules: Choose high-fibre carbs like brown rice and wholemeal bread. Make sure protein items as well as vegetables are steamed, pan-fried, stir-fried, grilled or baked. If you have to snack, pick something that’s high in fibre or protein, and low in fat (check out the plan below for some great ideas). Of course, steer clear of deep fried items, plus creamy sauces and dressings.
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Breakfast
40g high-fibre, low-sugar cereal
150ml skim milk
1 apple
Lunch
¾ Chinese bowl rice
90g (palm-sized) pan-fried fish with desired sauce
1 cup stir-fried chye sim with garlic
Snack
150g low-fat yogurt
Dinner
¾ cup (150g) quinoa
60g feta cheese
150g salad vegetables (spinach, tomato, onion and celery)
Breakfast
2 slices wholemeal bread
1 slice reduced-fat cheese
1 wedge papaya
Lunch
Yong tau foo in soup (3 leafy vegetables, 2 pieces white tofu, 1 tomato, 1 egg and ¾ bowl bee hoon or kway teow)
Snack
2 plain crackers with thin spread of ricotta cheese
Dinner
¾ cup (150g) couscous
90g grilled chicken breast
150g grilled capsicum and eggplant
Breakfast
30g raw oatmeal cooked with 200ml skim milk
2 tablespoons raisins
Lunch
1 wholemeal wrap
90g (palm-sized) roast chicken with lettuce, tomato and onion
2 teaspoons desired dressing
Snack
1 cup soya milk
Dinner
¾ cup (150g) brown rice
90g steamed fish with ginger and soya sauce
1 cup stir-fried long beans with garlic
Breakfast
2 wholemeal pancakes
2 tablespoons honey
150g low-fat yogurt
1 wedge honeydew
Lunch
Salad with sweet potato, spinach, capsicum, tomatoes, chicken or salmon, chickpeas and non-creamy dressing
Snack
15 celery and carrot sticks with salsa sauce
Dinner
¾ cup (150g) wholemeal pasta
1 cup beef Bolognese sauce
150g green salad (lettuce, corn, carrots)
Breakfast
2 slices multigrain bread
2 poached eggs
1 pear
Lunch
Chunky chicken and vegetable soup
1 bread roll
Snack
10 almonds
Dinner
1 medium baked potato
90g grilled salmon
1 cup steamed broccoli and cauliflower
Text: Estelle Low/Shape