Download The Right Weight Fibre Diet

THE RIGHT WEIGHT
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The diet fits many lifestyles through its flexible “mix and match” approach and offers a selection of light and main meals,
with many of the light meals suitable for packed meals. N.B. This diet is suitable for overweight diabetics under medical
supervision, who do not require insulin or blood sugar lowering tablets.
The Role of Exercise
Diet Guidelines
Just five sessions a week of 30 minutes
of moderate aerobic activity such as
cycling or fast walking and strength
exercises on two or more days a week
that work all the major muscles (legs,
hips, back, abdomen, chest, shoulders
and arms) will help you lose weight
and tone up muscles. It will also help to
reduce stress and tiredness, improve
your flexibility and help reduce the risk
of developing certain medical problems
such as weak bones. Talk to your doctor
or practice nurse about what type of
exercise would be most suitable for you.
Each meal is based on servings for one
person. However, there is no need to
cook special meals as those in this plan
are good for all the family too.
Choose one breakfast, one light meal
and a main meal plus two snacks
each day. To make sure, you get all
the essential nutrients you need, it is
important to select a wide a variety of
meals as possible rather than keeping
to just a few favourites. You can eat
your light meal at midday, or in the
evening, whichever suits you best.
You can save fruit from a meal to
have as a snack during the day. It is
important to weigh your food. Quite
often a gain in weight is due to eating
too much, rather than eating the wrong
foods. After several weeks you can relax
the weighing but still keep a check, now
and again, to stop the portion sizes
creeping up. Taking a picture of portion
sizes on your phone can be useful and
so can measuring portions in your usual
cups, spoons, plates and bowls.
You will need to keep up your fluid
intake (1600ml-2100ml/day) because
of the increased fibre intake. Drink water
and a variety of unsweetened drinks
– water, tea, coffee, fruit/herbal tea,
unsweetened or sugar-free soft drinks.
Milk added to tea or coffee must come
from the daily allowance.
Make as wide a selection of vegetables
as possible from the free list. Cook
vegetables for the minimum of time
in boiling, unsalted water or steam/
microwave them. Do not add any fat to
vegetables. For added flavour sprinkle
them with herbs/spices of your choice
before serving.
Keep oil to a minimum – always
measure out or use an oil spray, never
just pour from the bottle. Use oil high
in unsaturated fatty acids such as
rapeseed oil. You can cut the use of oil
right down by using non-stick pans (or
woks) or a spray.
Meal Plan
Choose one breakfast, one light meal
and main meal from the list every day
plus two snacks
Avoid adding salt in cooking or
at the table.
Do not add sugar or honey or syrups
(maple/agave) to drinks or food. A low
calorie sweetener (stevia) may be used
if needed. Always sweeten cooked
foods (e.g. stewed or baked fruit) after
cooking. Do not use sorbitol, fructose
or any product containing them (these
sweeteners do contain calories).
If you choose ready prepared items
like ready-made sandwiches or snack
meals like pasta salad, choose one
with around 300 kcal and make sure it
Snack Ideas – Choose Two
Per Day and Vary
Portion fruit (dried/fresh/tinned in juice)
Choice from list
1 pot (150g) unsweetened low fat
yogurt/3 Tbsp unsweetened low
fat yogurt
Mid-morning
1 Tbsp/handful unsalted nuts
Tea, coffee, water, sugar-free soft
drink, herbal/fruit tea
1 Tbsp/handful unsalted seeds
Breakfast
(Milk from daily allowance; no sugar).
Lunch
Light or main meal from list
Water
Mid-afternoon
Tea, coffee, water, sugar-free
soft drink, fruit/herbal tea
(Milk from daily allowance;
no added sugar).
Dinner
Raw veg sticks and 1 Tbsp hummus or
1 Tbsp low fat cream cheese or salsa or
1 heaped tsp peanut butter
2 rye crisp bread, 1 Tbsp hummus or
1 Tbsp low fat cream cheese or
1 heaped tsp peanut butter
2 oat cakes and 1 Tbsp hummus or
1 Tbsp low fat cream cheese or salsa or
1 heaped tsp peanut butter, cucumber
2 rice cakes and 1 Tbsp hummus or
1 Tbsp low fat cream cheese or salsa or
1 heaped tsp peanut butter, cucumber
Light or main meal from list
1 slice wholegrain toast with 1 heaped
tsp peanut butter
Bedtime
1 cereal bar (look for fruit ingredients /
around 100ckal)
Water, sugar-free soft drink,
fruit/herbal tea
1 slice malt loaf
(Milk from daily allowance; no
added sugar)
Daily Milk/Spread
Allowance
300ml (½ pint) semi-skimmed or
1% milk for drinks, cereal and cooking.
15g (½oz) low fat spread.
contains some protein like lean meat,
fish, egg or beans. Ready main meals
choose one around 450kcals if it
includes rice/pasta/potatoes and serve
with plenty of extra vegetables and/or
salad. If you are adding the rice/pasta/
potatoes/bread then choose a meal
around 300kcal and serve with plenty
of extra vegetables and/or salad.
2 high fibre crisp bread with 1 Tbsp low
fat soft cheese, topped with sliced pear
and 2 walnuts
1 Tbsp mixed seeds & dried fruit
1 mug/ 2 handfuls plain popcorn
½ carton veg soup (not creamy)
Breakfast
• Either 2 Weetabix or
Weetabix Organic
• OR 40g Weetabix Bitesize
• Or 1½ Oatibix biscuits
• Or 40g Weetabix Minis Fruit
& Nut Crisp
• Or 40g Alpen No Added Sugar
• Or 40g Weetabix Crunchy Bran
• Or 40g Ready brek Original
Milk from allowance
1 portion fruit
Tea or coffee (unsweetened,
milk from allowance)
Alternative Breakfast
2 slices wholemeal toast
2 eggs (boiled, poached, scrambled)
or 150g (4Tbsp) baked beans
Tomatoes, grilled, mushrooms, grilled
Fruit Portions
Free List of Vegetables
Choose 2 per day. These may be
fresh, frozen, canned in natural juice
or stewed/baked without sugar.
Eat as much as you like of the following
but do not add fat e.g. frying. Other
vegetables like peas and sweetcorn
need to be portion controlled Fresh
or frozen may be used.
• Apple – 1 medium
• 3 apricots – fresh/ dried
• Banana – 1 small
• 80g (4oz) cherries – cup/handful – 14
• 80g (3oz) grapes – 12
• Grapefruit – half
• 2 kiwi fruit
• 2 medium plums
• 1 nectarine
• Orange – 1 medium
• 5-6 passion fruit
• 1 peach
• 1 pear – medium
• 2 satsumas, tangerines
or clementine
• Artichoke
• Asparagus
• Aubergine
• Bean sprouts (labelled ready to eat)
• Beetroot
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chinese leaves
• Courgettes
• Melon – large slice (2 inch/5cm),
any variety
• Cucumber
• Mango – 2 slices (2 inch/5cm)
• Garlic
• Raspberries, blueberries –
2 handfuls
• Kale
• Blackcurrants, strawberries –
one cup/handful
• Pineapple – 1 large slice fresh or
3 slices canned in natural juice
• 3 Tbsp fruit salad/tinned fruit in juice
• Endive
• Leeks
• Lettuce
• Marrow
• Mushrooms
• Mustard & Cress
• Okra
• Onion
• Peppers
• Pumpkin
• Radish
• Runner beans
• Spinach
• Spring onions
• Swede/turnip
• Tomatoes
• Watercress
Light Meals
– approx. 350kcals (1464kJ)
1 wholemeal pitta bread. Filling –
4 Tbsp canned, drained, rinsed bean
salad, 1 chopped spring onion and
handful bean sprouts (labelled ready
to eat), and chopped peppers mixed
with dressing (1 tsp olive oil; 1 tsp lemon
juice). 1 portion of fruit.
Wholemeal wrap. Spread with mild
mustard (optional). Filling – 2 slices/
50g (2oz) very lean ham, shredded,
grated carrot and lettuce.
1 portion of fruit
2 slices wholemeal bread filled with
2 handfuls watercress, small can
tuna in spring water, drained, mixed
with chopped celery, 1 chopped apple,
couple of walnut halves chopped
and 1 Tbsp. low fat natural yoghurt or
0% fat fromage frais.
3 high fibre Rye crisp breads. Serve
with 50g (2oz) hummus, 50g (2oz)
tzatziki and sticks of carrots, cucumber,
peppers and celery. 1 portion of fruit.
Greek pasta salad – 3 Tbsp cooked
pasta, 50g feta cheese, cubed, 6 black
olives, cucumber cubed, and 7 cherry
tomatoes. 1 portion fruit.
300g (11oz) ½ carton vegetable or
Minestrone soup (bought or homemade). 1 wholemeal roll spread
with 50g (2oz) of low fat cheese.
1 portion fruit.
3 sardines in tomato sauce. Mash
with a pinch cayenne pepper and add
chopped green pepper and cucumber.
Hollow out two large tomatoes and
stuff with fish mix and serve with
2 oatcakes. 1 portion of fruit.
1 wholegrain bagel. Filling – 50g (2oz)
smoked turkey breast, pomegranate
pips and assorted salad vegetables
from free list. 1 portion of fruit.
Salad – 50g (2oz) cold roast chicken,
no skin, cubed, 1 Tbsp. sweetcorn,
2 slices pineapple, cubed, chopped red
peppers and 3 Tbsp cooked brown rice.
1 portion of fruit.
4 egg-sized new potatoes with skins,
chopped, small can tuna in water,
drained 7 cherry tomatoes, 3 Tbsp
whole green beans, cooked and
drained, 6 small black olives, 1 tsp olive
oil, and 1 tsp lemon juice. 1 portion
of fruit.
4 Tbsp baked beans in tomato sauce
on 1 slice wholemeal toast. 1 portion
of fruit.
2 egg mushroom & pepper omelette,
2 egg sized new potatoes with skin,
side salad of free vegetables.
1 portion of fruit.
1 medium jacket potato (approx.
180g (7oz)). Filling – 30g (1oz) Cheddar
type cheese, grated. Assorted salad
or vegetables from free list. 1 portion
of fruit.
50g (2oz) smoked mackerel mashed
with 1 Tbsp low fat cream cheese,
black pepper and squeeze of lemon
juice. Serve with cucumber sticks,
celery sticks, and one wholemeal
pitta toasted and cut into strips.
1 portion fruit.
1 wholegrain wrap spread with 1 tsp
horseradish filled with 50g (2oz) lean
roast beef (optional), handful rocket,
handful watercress. 1 portion of fruit.
3 Tbsp cooked wholemeal pasta,
¼ avocado chopped, 7 cherry
tomatoes, halved, 4 Tbsp cottage
cheese, salad leaves.
1 portion of fruit.
Main Meals
– approx. 400kcals (1674kJ)
Palm sized/150g thick cod fillet, rub/
brush with 1 Tbsp reduced fat pesto,
cube and grill on skewers with onion,
pepper, courgettes, mushrooms and
tomatoes. 3 Tbsp cooked brown rice.
Tzatziki dip (2 Tbsp 0% fat Greek yogurt,
5cm piece chopped cucumber, few
sprigs mint, chopped)
100g (4oz) loin pork chop (boneless and
extra trimmed, size of a deck of cards),
grilled with a squeeze of lime juice.
3 Tbsp mashed potato, 2 Tbsp peas
and 1 Tbsp sweetcorn.
2 slices/50g lean roast meat or chicken
without skin (100g raw). 1 medium
jacket (180g-size of a light bulb) or
2 medium potatoes roasted with spritz
of oil spray on non-stick foil. Unlimited
vegetables from free list. 4 Tbsp gravy
Cheats Vegetable macaroni cheese –
4 Tbsp cooked macaroni (50g
uncooked), 3 Tbsp cooked mixed veg.
Melt 75g (3oz) low fat soft cheese, mix
with macaroni and vegetables, top with
1 Tbsp grated strong cheese and brown
under the grill.
Cottage pie – cooked extra lean mince
(100g raw), small onion, chopped and
browned in non-stick pan. Add 4 Tbsp
cooked green lentils, 1 small tin/½ large
tin chopped tomatoes, 1 small finely
chopped carrot, 1 finely chopped stick
celery, oregano, basil, and ground
black pepper. Top with 3 Tbsp mashed
potato. Bake for 25 mins at 180°C.
Brown under grill. Serve with kale.
Chicken stir-fry – 100g chicken breast,
cut into strips and stir fried. Chopped
spring onions, bean sprouts, strips of
red and green peppers stir fried with
1 Tbsp low salt soya sauce, 1 tsp
minced garlic and 1 tsp minced ginger.
Serve with 3 heaped Tbsp boiled
brown rice noodles.
1 salmon steak (size of deck of cards),
baked in foil with 1 chopped spring
onion, squeeze lemon juice, black
pepper. Serve with ¼ avocado mashed
with 1 tsp sherry vinegar, 1 tsp natural
yogurt. Steamed tender stem broccoli.
3 Tbsp cooked quinoa.
Nutty pasta – 3 Tbsp cooked
wholemeal pasta. Add 3 Tbsp light
cream cheese, chopped grilled
mushrooms, chopped griddled
asparagus spears and handful
chopped walnut halves and mix in.
100g prawns, stir fry with 1 chopped
red chilli, 1 finely chopped clove of garlic
until pink. Once cooked add a handful
mange tout or sugar snap peas and
serve with 3 Tbsp cooked wholegrain
linguine and a squeeze of lemon
Chicken curry – chop and soften 1 small
onion, 1 stick celery, ½ green pepper in
non-stick pan. Add 100g (raw or 50g
cooked) skinless chopped chicken
and curry powder to taste adding
water if it sticks. Add half a tin of
chopped tomatoes (200g) and
2 handfuls of spinach. Stir and simmer
for 10 mins. Serve with 3 Tbsp cooked
brown rice and top with 1 tbsp low
fat natural yoghurt.
100g (4oz) gammon steak (raw weight)
grilled. Top with 1 pineapple slice,
canned in natural juice. Sweet potato
wedges (1 medium sweet potato, cut
into wedges and baked with 1 tsp oil/
spritz of oil spray, sprinkle of cayenne
if desired on non-stick baking tray until
crispy). Serve with baby spinach leaves.
½ medium thin crust margherita
pizza with extra veg topping: peppers,
mushrooms. Cereal bowlful Mixed
salad leaves. ¼ red onion or 2 spring
onions chopped finely, 1 large carrot
grated, 2 handfuls chopped white or
red cabbage mixed with 1 Tbsp natural
yogurt or light mayonnaise.
Turkey burger made with 100g turkey
mince, handful chopped parsley, 1
Tbsp finely chopped onion, pinch garlic
salt, ground black pepper formed
into a burger or make into meat balls.
Serve with a wholegrain roll, lettuce,
tomato, pickled cucumber or 1 medium
sweet potato made into sweet potato
wedges and side salad.
Extra Calorie Allowance
For men and larger/more active
women, there is an option
to increase daily energy intake to
1800kcals. For example:
• 3 Tbsp cooked pasta- +80kcals
• 1 slice wholemeal bread (medium
slice, large loaf) – +100kcals
• 2 Tbsp cooked rice – +80kcals
• ½ medium baked potato – 100kcals
• 1 Weetabix – 64kcals
• Wholemeal roll – 150kcals
• 1 fruit portion – 50kcals
• 300ml (½ pint) semi-skimmed
milk – 130kcals
• 1 portion meat/fish/eggs/beans/
lentils/seeds/nuts – 150kcal
Maintaining Weight
Once you have reached your target weight, you will want to maintain it. You can do this by continuing to eat the same foods
but being more flexible with portion sizes for example an extra portion of fruit. It is important to continue to concentrate on
your new habits like eating breakfast, watching portion size, the filling wholegrain foods and vegetables and continue with
your exercise. This is your new way of eating which will help to keep you healthy and maintain your new weight.