The Indulge and Slim Diet eating plan

Click here to find out more about the Indulge & Slim diet

From Monday to Friday, your daily food allowance should consist of:

● 1 portion of essential fatty acids
● 6 portions of carbohydrates
● 1 portion of probiotic
● 3 portions of veg
● 2 portions of fruit
● 2 portions of protein
● 1 x 100-calorie treat

Essential fatty acids and fats

One portion equals one of the following:

● 1tsp flaxseed oil, olive oil, rapeseed oil (for cooking), other oils or butter
● 1½tsp oil/vinegar dressing for salads
● 1tsp tahini, almond butter or cashew butter

Carbohydrates

One portion equals one of the following:

● 3 heaped tbsp porridge oats
● 1 heaped tbsp unsweetened muesli (soaked in 2tbsp cold water overnight)
● 1 medium slice wholegrain/granary bread
● ½ medium wholemeal pitta or wholegrain bread roll
● 2 rye crispbreads or oatcakes
● 2 smallish new potatoes or 1 medium potato
● 1 medium carrot or equivalent size portion sweet potato, squash, beetroot, parsnip or turnip
● 2tbsp cooked brown shortgrain rice, millet or quinoa
● 3tbsp cooked wholegrain pasta

 

Probiotic

One portion equals one of the following:

● 3tbsp low-fat natural live yoghurt
● 2½tbsp natural live yoghurt
● 175g (6oz) 0% fat Greek live yoghurt
● 125g (4½oz) plain probiotic soya yoghurt

 

Vegetables

One portion equals one of the following:

● 3 heaped tbsp any green vegetable (excluding peas/broad beans), preferably fresh
● 2 heaped tbsp peas/beans/ carrots, fresh or frozen
● Bowl of mixed salad leaves
● 200g (7oz) tinned tomatoes or tomato-based pasta sauce
● 1 medium or 7 cherry tomatoes

Fruit

One portion equals one of the following:

● 1 medium piece of fruit, such as an apple, orange or pear
● 1 cupful berries or grapes
● 2 small fruits such as plums, kiwi fruit or figs
● 1 thin slice pineapple
● 1 large slice melon
● 1tbsp dried fruit
● 3tbsp stewed or tinned fruit, unsweetened

 

Protein

One portion equals one of the following:

● 75g (3oz) cooked lean beef, lamb or pork
● 100g (3½oz) cooked chicken or turkey
● 75g (3oz) raw oily fish, such as salmon or mackerel
● 100g (3½oz) tinned oily fish, such as sardines or mackerel
● 150g (5oz) tinned tuna in brine or water
● 175g (6oz) raw white fish
● 150g (5oz) cooked white fish or seafood
● 110g (4oz) Bolognese sauce or meat casserole
● 2 eggs
● 25g (1oz) Cheddar or similar
● 25g (1oz) Stilton or similar
● 25g (1oz) Brie or similar
● 40g (1½oz) Feta
● 2 heaped tbsp plain cottage cheese
● 3 heaped tbsp 0% fat soft cheese, such as Quark
● 40g (1½oz) full-fat soft cheese or cheese spread
● 60g (2½oz) light soft cheese or cheese spread
● 200ml (7fl oz) semi-skimmed milk or fortified soya milk
● 300ml (½pt) skimmed milk
● 4 heaped tbsp cooked beans, lentils or baked beans
● 200g (7oz) tofu or Quorn
● 25g (1oz) nuts or seeds
● 40g (1½oz) hummus
● 100g (3½oz) reduced fat hummus

Weekday daily treats

On top of your daily weekday allowance of healthy food groups, you can also treat yourself to one of these snacks every day, or in fact any healthy option as long as it only adds up to about 100 calories:

● 1 slice wholegrain bread or mini wholegrain roll
● 2 rye crispbreads, with a scraping of seed or nut butter
● 125g pot low-fat plain yoghurt
● 4-6 nuts
● 2 pieces fruit (not a banana or mango as they're too high in sugar)
● A small bowl of cereal

HURRAY FOR THE WEEKEND!

The best thing about this diet is that, come the weekend, you can turn the diet-o-meter to ‘self-indulge' mode by choosing one of these treats below to gorge on!

The trick is that we have turned well-known calorific recipes into healthy, slimline versions - so you get all the scrumptious taste, minus the inch-busting calories. We've also upped the daily portions of your weekday food groups allowance - so there's no need to feel guilty if you allow yourself the odd piece of chocolate.

Your weekend daily food allowance should consist of:

● 3 portions of essential fatty acids
● 8 portions of carbohydrates
● 3 portions of dairy
● 4 portions of vegetables
● 2 portions of fruit
● 2 portions of protein
● 1x 200-calorie treat

Healthy alternatives to those calorific weekend treats:

● Bacon sandwich made with 4 rashers grilled back bacon, 2 slices granary/wholemeal bread (2 carbs, 1 protein, 1 fat).
● Scrambled egg with smoked salmon on toast, made with 1 egg, 1tsp butter, 50g (2oz) smoked salmon, 1 slice granary toast (1 carb, 1 protein, 1 fat).
● Mushroom omelette with Parmesan, made with 1 egg, 2tsp butter, 3 medium mushrooms, ½tsp grated Parmesan (1 protein, 1 fat, 1 vegetable).
● Fillet steak, potato wedges and salad. 75g (3oz) grilled beef steak, 8 potato wedges, large bowl of salad (1 protein, 2 carbs, 2 fats, 1 vegetable).
● Tandoori chicken, raita dressing, naan bread and salad, made with 1 small skinless tandoori chicken portion, 1tbsp raita yoghurt dressing, ¼ naan bread, 1 large salad (1 protein, 1 carb, 2 vegetables).
● Grilled salmon, red pepper salsa, guacamole and large salad made with 1 medium portion grilled salmon, 2tsp salsa, 2tsp guacamole, red pepper, onion, large leafy salad (1 protein, 2 fats, 2 vegetables).
● Cupful of mixed strawberries and raspberries with 1tbsp plain Greek yoghurt (1 protein, 2 fats, 1 fruit).
● 6 small pieces mango, ½ banana, ½ passion fruit with 2tsp plain Greek yoghurt and ½tsp toasted chopped nuts (1 protein, 2 fats, 2 fruit).
● Chocolate mousse. Break 25g (1oz) dark chocolate (73% cocoa solids) into a bowl with 1tbsp water over a saucepan of simmering water until melted. Whip 1 large egg white until frothy and fold into 1 egg yolk, which has been whipped until pale, then add to chocolate. Pour into a ramekin and chill for 2 hours. Serve with strawberries (1 carb, 1 protein, 2 fats, 1 fruit).
● 100g (3½oz) slice lemon cheesecake with 3 slices kiwi (2 carbs, 1 protein, 2 fats, 1 fruit).

● Blueberry and raspberry brulée made with 60g (2½oz) blueberries, 60g (2½oz) raspberries, 75ml (3fl oz) low-fat Greek yoghurt and 1tsp molasses sugar. Place berries in heatproof dish, cover with yoghurt and sprinkle sugar on top. Place under hot grill for 2-3 minutes (1 protein, 1 carb, 2 fruit).

A little something extra...

We've been very kind and allowed an additional 100 calories to your daily 100-calorie snack allowance to help you enjoy the weekend. Choose from one of these treats or any lower fat alternative that equates to 200 calories:

● 175g (6oz) plain live yoghurt of choice (Greek yoghurt included).
● 2 slices wholegrain bread, toast or roll with a scraping of butter or nut butter
● 250ml (9fl oz) glass wine
● 1 pint lager
● 40g (1½oz) 73% dark chocolate
● 40g (1½oz) flapjack

Click here to find out more about the Indulge & Slim diet

 

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