Each day on all three phases of the programme, you will eat one balanced meal. This is most popularly lunch or dinner and should consist of a good quality protein source such as meat, fish or poultry, accompanied by a healthy selection of salad or vegetables. The main point to remember when planning your balanced meal is to avoid carbohydrate rich foods such as bread, pasta, rice and potatoes as including these foods will affect your weight loss results.
Balanced meal guidelines
Most protein foods generally contain some fats, so you should be looking for lean meat with little fat, and where there is fat, do your best to ensure that all excess fat is removed prior to cooking or serving. This is a great rule for longer term healthy eating as much of the fat on meat and poultry is saturated fat, which can lead to increased cholesterol levels in the blood and a number of associated health risks.
The recommended portion size of protein should be between 100 – 150g (uncooked weight) for women and 150 – 200g (uncooked weight) for men. As a general rule the portion should be about the size and thickness of the palm of your hand.
A variety of vegetables will help keep your meals healthy. Colourful and tasty, vegetables are not only delicious but packed full of essential nutrients such as vitamins and minerals. You should aim to eat at least 3 good servings of vegetables each day.
As a general guide, your dinner plate should consist of approximately one third protein and two thirds vegetables.
Herbs and spices, sauces and condiments transform simple ingredients into delicious meals and the more flavour you can pack into your dishes the more satisfied you will feel. Try using simple, natural ingredients such as olive oil, soy sauce, lemon juice, balsamic or normal vinegar and tomato puree. Garlic and fresh herbs such as basil, parsley, chives, mint or coriander will freshen up chicken and fish or try more exotic dried herbs and spices. When using ready made sauces or dressings, remember to choose low carbohydrate or diet options.
It’s amazing how many delicious, satisfying meals can be created from this simple meal formula! Don’t forget what is healthy for you is also healthy for your family and friends, so you can serve the same recipes to others with rice, pasta or potatoes, simply avoid anything high in carbohydrates yourself. Here are a few easy suggestions for you to try, or you can view our recommended recipes here
Here are some examples of suitable balanced meals on any phase of the Programme:
- Grilled marinated chicken breast with a tossed salad of lettuce, spring onions, tomatoes, mangetout and avocado with low-calorie Italian dressing.
- Steak and mushrooms with steamed broccoli, courgette, green beans and carrots.
- Lamb curry with steamed spinach.
- Stir fried chicken and vegetables including broccoli, pak choi, red pepper, water chestnuts and bean shoots.
- Spanish omelette (2 eggs, cheese, diced tomato, diced onion) with bacon and salad.
* Healthy and effective weight loss when substituting two daily meals with meal replacement products from the Celebrity Slim energy restricted diet and exercise programme. Results may vary by individual