Waste the Waist. It’s only 30 days!

30mph editedSo here it is. Waste the waist. 30 days and on countdown.

  1. Weigh yourself on day 1 and then hide the scales until the end of the month.
  2. Write down your measurements.
  3. No cheat days. You’re either in or you’re out. Cheat days are cheating!
  4. If you don’t currently exercise, please move at least 4 days a week, even if it’s just 30 minutes of walking. I’ll post exercise tips as we go along.
  5. Try not to substitute things on the below. There are plenty of options!
  6. Remember that this is generic and you must always get a clean bill of health before changing your eating habits.
  7. Have a doctor confirm that this plan is suitable for you before starting.
  8. I’m not a nutritionist. This reflects my eating habits (although I don’t eat dairy).
  9. I’ll post recipes and food tips during the month.

Breakfast choices – choose 1

  • ½ cup of oatmeal soaked in ½ cup of coconut/almond milk with berries (1/4 cup) and 2 tablespoons of sliced almonds
  • ½ cup of oatmeal cooked in water with ¼ cup of berries, 1/4 cup of milk and 2 tablespoons of pecans or walnuts. Add cinnamon
  • 2 scrambled eggs with 1 grilled tomato , 4 mushrooms and 2 cups of spinach or make into an omelette
  • pancake – 1 whole egg, 2 egg whites and a tablespoon of almond meal beaten together, fry in a pan lightly greased with coconut oil. Before you flip the pancake add a small chopped banana and some cinnamon.
  • Smoothie:
    • Option 1 – blitz the following in a blender
    • 1 1/4 cups frozen strawberries
      1 1/2 tablespoons of raw cashews
      1 tablespoon cocoa
      1 ½ cups of almond milk
      1 teaspoon of ground flax seeds or sunflower seeds
    • Option 2 – blitz the following in a blender
    • 1 cup frozen blueberries
      1 frozen banana
      1 cup chopped kale
      1 1/2 cups almond milk
      8 almonds

Snacks – choose 1

  • 2 celery sticks and a tablespoon of almond butter
  • a small plain greek yoghurt with some berries
  • a small apple with a tablespoon of nut butter
  • 2 squares of dark chocolate and a tablespoon of nut butter
  • small handful of raw nuts (not peanuts!) – pecans, almonds, walnuts (8 nuts)
  • chopped raw vegetables (peppers, cucumber, celery, green beans, broccoli) with a heaped tablespoon of hummus or guacamole or nut butter or olive tapenade
  • 2 boiled eggs and a tomato
  • a chopped tomato with mozzarella cheese stick, a drizzle of olive oil and some basil
  • Sliced turkey or chicken with chopped peppers and ¼ of an avocado

Lunch

A large plate of leafy greens with chopped peppers, a tomato, cucumber   and a tablespoon of olive oil and a tablespoon of apple cider vinegar. Add to that, one of the following:

  • a tin of tuna in water
  • grilled chicken breast
  • shrimp
  • grilled fish
  • a tin of salmon
  • veggie protein of choice

Snacks – choose 1 from above selection of snacks

Dinner

A large plate of steamed vegetables or feel free to sautee them in a tablespoon of coconut oil and garlic. You can have as many leafy greens as you like but stick to 1 cup of the carby veggies like carrots, squash, pumpkin and eggplant. Add one of the following:

  • a tin of tuna in water
  • grilled chicken breast
  • shrimp
  • grilled fish
  • a tin of salmon
  • veggie protein

Drinks

Drink one large glass of water with 1/4 of a squeezed lemon first thing plus one extra glass of water as soon as you get up and at least 30 minutes before you eat or drink coffee

1 to 2 black coffees per day (max)

at least 8 glasses of water

drink plenty of herbal and green tea

Spices

As many natural herbs and spices as you like.

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