Kick-start plan: Week 4

Here’s all you need for week 4 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 4 meal plan, or choose from the vegetarian plan or meal plan for one and two.  All the recipes for the week 4 plan and the shopping list for the dinners are included below.  Start your week by first watching HFG nutritionist Claire Turnbull’s video below.  If you haven’t already, 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 four

ADVICE

À la carte: Breakfast, lunch & snacks

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How to get a good night’s sleep

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Kick-start exercise plan: Weeks one to four

Mains

Pumpkin, spinach and ricotta cannelloni

Mains

Roast chicken and vege freekeh pilaf

Frittatas, quiches

Cheesy courgette and pumpkin slice

Homemade takeaways

Gherkin burgers

Mains

Mushroom and thyme-crusted beef with pear salad

Curries, Asian-style

Red Thai fish balls with rice

BLOG

Can you trust your hunger?

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Kick-start meal plan: Vegetarian

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Kick-start meal plan: Serves 1 & 2

COLLECTION

Alternative Kick-start recipe options

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Kick-start Motivator archive

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