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When you can allow cheatin' in your eatin'!!

posted on Monday, 8th February 2010 | find under 
OK Betties!! Let's take a look at a week in which you are practicing the 80/20 rule. As discussed in the previous post, that means 7 out of your 35 meals a week, you can relax on!! 4 of those will be relaxed snacks and 3 of them will be relaxed meals. Let's have a look at a typical week of balanced eating without the guilt!! Cheat meals/snacks are marked with an asterix!!

Monday

Breakfast – porridge with pomegranate & seeds

Mid-morning snack – an apple and a small handful of almonds

Lunch – sliced chicken with lettuce, tomatoes, and avocado + 2 oatcakes

*Mid-afternoon – a snack of your choice, without the guilt!!

Dinner – grilled salmon with baby spinach, goats cheese, red peppers, and sliced red onion

Tuesday

Breakfast – scrambled eggs and smoked salmon

Mid-morning snack – a snack of your choice, without the guilt!!

Lunch – tuna nicoise salad

Mid-afternoon snack – houmous with 1 x ryvita

Dinner – chicken stir-fry (include bok choi, peppers, onion, and carrots)

Wednesday

Breakfast – 2 x boiled eggs with toasted rye bread

*Mid-morning snack – a snack of your choice without the guilt

Lunch – chicken risotto

Mid-afternoon snack – a snack of your choice, without the guilt!!

Dinner – smoked mackerel, with steamed vegetables (include broccoli, carrots, asparagus)

Thursday

Breakfast – scrambled eggs, with smoked salmon

Mid-morning snack – a snack of your choice, without the guilt!!

Lunch – a small baked potato with tuna filling and salad

Mid-afternoon snack – a fruit smoothie and a handful of walnuts

Dinner – prawn stir-fry (include bok choi, peppers, mushrooms, and onion) + a small treat dessert!!

Friday

Breakfast - porridge with blueberries

Mid-morning snack – 1 apple, and a small yoghurt

*Lunch – lunch of your choice without the guilt!!

Mid-afternoon snack – figs and a small square of cheese

Dinner - grilled salmon, with baby spinach, tomato, and avocado salad

Saturday

Breakfast - fresh fruit and yoghurt

Mid-morning snack – pomegranate seeds and some pistachio nuts

Lunch – tuna nicoise salad + a treat!!

Mid-afternoon snack – houmous with 1 x ryvita

*Dinner – dinner of your choice without the guilt

Sunday

*Breakfast – breakfast of your choice without the guilt!!

Mid-morning snack – 1 small yoghurt

Lunch – chicken and vegetables

Mid-afternoon snack – Olives

Dinner – smoked salmon with with baby spinach, tomato, and avocado salad

Whaadya think Betties?? Eating virtuously has its rewards no?? Let us know how you get on!!

Fit Girl About Town musings...

 

joslynthompson on When you can allow cheatin' in your eatin'!!
By joslynthompson - 28th September 2010
Hey Skinny Latte, that's awesome! Being ridiculously strict is no fun, but exercising a little discipline, allows for a little fun too!! Keep up the good work!!
skinny latte on When you can allow cheatin' in your eatin'!!
By skinny latte - 28th September 2010
I think this is a wonderfully balanced approach to eating Joslyn. Eating for health and to feel good is the way to go! I like the plan you've suggested - I think I already eat this way, but I'll track for a few days and see how I go Smile
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