Kick-start plan: Week 7

Here’s all you need for week 7 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 7 meal plan, or choose from the vegetarian plan or meal plan for one and two.  All the recipes for the week 7 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 five to eight 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 seven

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À la carte: Breakfast, lunch & snacks

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How to stay motivated

Casseroles, stews

Mexican pork and bean stew

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Kick-start exercise plan: Weeks five to eight

Homemade takeaways

Open chicken salsa burgers

Mains

Chicken shawarma with cucumber and dill salad

Curries, Asian-style

Spiced vegetables and chickpeas

Mains

Spiced fish with slaw and coconut rice

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Steps to a healthier relationship with food

Mains

Chicken skewers with stir-fried greens

Breakfast

Chilli beans and lentils on toast

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Kick-start meal plan: Serves 1 & 2

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Kick-start meal plan: Vegetarian

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