Kick-start plan: Week 1

Here is all you need to get your first week of the 12-week Kick-start Plan to reach and maintain your healthy weight.  Simply mix and match your choice of breakfast, lunch and snacks with your week 1 meal plan, or choose from the vegetarian plan or meal plan for one and two.  All the recipes for the week 1 plan and the shopping list for the dinners are included below.  Start your exercise plan by first watching fitness expert Sarah Cowley’s video below, then download your first four weeks of the fitness plan and your visual guide to the exercises in it.  The meal plan is based on the energy needs of a 1.6m tall woman aiming to lose weight.  You can adjust this by increasing portion sizes to meet your energy needs if you are very active, are male or are much taller.  It is not advised to eat less than the plan suggests.

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Kick-start meal plan: Week one

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À la carte: Breakfast, lunch & snacks

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Back to balance

Curries, Asian-style

Spinach and potato curry

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Kick-start exercise plan: Weeks one to four

Curries, Asian-style

Chilli chicken fried rice

Mains

Chicken and roast vege salad with lemon chilli...

Frittatas, quiches

Cheesy courgette and pumpkin slice

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Kick-start meal plan: Serves 1 & 2

Mains

Salmon, leek, rice and broccoli filo pie

Mains

Jacket potato with Mexican beef and beans

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Kick-start meal plan: Vegetarian

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