Kick-start plan: Week 11

Here’s all you need for week 11 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 11 meal plan, or choose from the vegetarian plan or meal plan for one and two.  All the recipes for the week 11 plan and the shopping list for the dinners are included below.  Start this week’s exercise plan by first watching fitness expert Sarah Cowley’s video below. If you haven’t already, download weeks 9 to 12 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 eleven

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À la carte: Breakfast, lunch & snacks

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Setting fitness goals

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Kick-start exercise plan: Weeks nine to twelve

Curries, Asian-style

Spinach and potato curry

Curries, Asian-style

Chilli chicken fried rice

Mains

Salmon, leek, rice and broccoli filo pie

Frittatas, quiches

Cheesy courgette and pumpkin slice

Mains

Jacket potato with Mexican beef and beans

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Water, the simple secret to feeling fresh

Mains

Chicken and roast vege salad with lemon chilli...

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Kick-start meal plan: Vegetarian

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Kick-start meal plan: Serves 1 & 2

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