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NATURAL MEN’S HEALTH: WEIGHT - A SUGGESTED MENU FOR WEIGHT LOSS
Breakfast
A protein shake made from skim milk or soy milk and one piece of fruit, with any wholegrain cereal.
Baked beans on thin multigrain toast (no butter).
Scrambled eggs with onion, capsicum and tomato; or hard-boiled eggs. Two eggs every second day.
Tinned tuna or salmon or sardines on thin multigrain toast.
Lunch
Grilled chicken or tuna (fresh or tinned) with a large salad.
Tofu or stir-fried chicken or red meat with a variety of fresh vegetables.
Mixed beans with a large salad.
Thick vegetable and chicken soup with a large salad.
Ideally, your salad should include a green, a red and a white vegetable. For example: green lettuce or spinach or rocket; red capsicum or tomato; potato salad, cucumber or steamed cauliflower.
Dinner
One to two cups cooked rice with a protein and vegetables. You can use couscous instead of rice for variety.
Tofu or grilled fish or chicken with steamed vegetables (not potato).
Grilled chicken with salad or vegetables.
Ideally, try to include at least four different vegetables in your meal.
Eggs
Eggs are a great form of protein and, if you do not suffer from high cholesterol, two eggs every second day in your diet are a very good addition. If you are worried about cholesterol, you can make an omelette from the whites only (the yolk has higher cholesterol-forming properties). If you are including a lot of oily fish like salmon, sardines and mackerel in your diet or taking supplements of fish oil, don't be worried about including a breakfast of poached or scrambled eggs twice a week (but without the fatty bacon, of course!).
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