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Welcome to Diet ChefCongratulations! You are one step closer to shedding your excess weight and achieving your goal of a happy and healthier you! We’ve done most of the hard work, devising and preparing your meals, so that you can relax and get on with enjoying your life. Each day you select a breakfast, lunch, dinner and snack, and by sticking with the plan, you can expect to lose a healthy 1-2 lbs per week, in line with UK Government recommendations for sustainable weight reduction.

First things �rst…Our nutritionist and chef bo�ns have designed every meal and snack to be as tasty, �lling and nutritional as possible, within a reduced calorie limit of around 1,200 cals, including dairy and extra fruit and veg portions. However, before you begin, use the BMI calculator on our website homepage (www.dietchef.co.uk) to calculate your daily calorie allowance. You could have more calories to spend on an extra side portion or treat. As the pounds drop o�, your daily calorie allowance will change because your body needs fewer calories, so it’s important to complete a new BMI pro�le regularly. We suggest doing this every time you lose 7lbs.

How to follow the planSimply select your chosen breakfast, lunch, dinner and snack for the day and add your 5-a-day of fruits and vegetables and 2 portions of low fat dairy, plus any added extras, like a slice of bread or a serving of rice to bring your calories up to your daily calorie allowance. Some days may be slightly higher or lower in calories but don’t worry as it all balances out through the month.

Here’s an example:

Diet ChefBreakfastLunchDinnerSnack

Additional Calories?If you are very active or have more weight to lose you might need additional calories. Find out here: www.dietchef.co.uk

We’ve given you ideas at the end of this guide.

The photograph opposite shows an example of 1200 calories

Government Recommendation5 x Fruit & Vegetables2 x Dairy

Additional Calories

300

Diet Chef1200

+ =

Jane’s Healthy Weightloss PlanJane, a runner, requires 1500 calories per day to lose 1-2 pounds a week.

+ = 1500calories

1200calories

Progress TrackerKeeping track of your progress can help you stay motivated – just log into your account on the website, �ll in your weightloss details and watch

the slider move down!

It’s all about balanceWe make it easy for you to learn portion control, however we recommend that when following the plan you should add two portions of low fat dairy, and 5 portions of fruit and vegetables per day.

Fruit and Vegetables• 5 a day• Pulses like lentils and beans

also count as one of your �ve a day and are low in fat and an excellent source of protein and �bre

• Stick with whole fruits instead of juices and smoothies as these have far less calories

• Try to include a variety of fruit and vegetables – aim to eat as many colours as possible!

Dairy• Add two portions of low-fat dairy

products per day• Go for low fat milk and dairy foods as

these will typically be lower in calories

• A typical portion size:• 250ml of semi-skimmed or skimmed milk• 30g of cheese (matchbox size)• 125g (small pot) of low fat yogurt

ExtrasAfter completing your BMI pro�le online it may suggest extra calories that you are able to add to the plan. Use the calorie guide overleaf to provide you with guidance as to what to have.

Drink up!Aim to drink 8 large glasses of water per dayTeas and co�ees – are �ne on Diet Chef but you need to be mindful of what you add to them:

Don’t add sugar – one heaped teaspoon has 28kcal!

Milk matters – milk can be added as part of your dairy portions.

Fizzy drinks – avoid �zzy drinks where possible, just one can add up to 140kcal. If you must have them stick to diet or sugar free versions. Why not try a sparkling water instead?

Fruit juice and Smoothies – these can be calori�c it’s much better to have the whole fruit. If you must have them keep portion sizes small.

Alcohol – Try to refrain whilst trying to lose weight, if you are going to have a drink use our calorie guide to choose wisely.

“I cannot thank Diet Chef enough for giving me my

con�dence back and improving my overall health.”

Sara, 45

Need a break?Although we’ve made Diet Chef easy to stick to we know there will be times when you eat out or just fancy a bit of a treat! It’s all about the calories so we’ve pulled together a guide as to what to eat at your favourite types of restaurant.

ItalianGo for a tomato based sauce or if you fancy a pizza go for a thin crust or share one!

ChineseSoups are made from a nutritious clear broth – great as a starter! Avoid anything deep fried and go for chop-suey or stir fried dishes.

IndianChicken and prawn dishes are lower in calories, and a tandoori or tikka dish is a healthier option. Go for plain boiled rice.

MexicanFajitas with grilled chicken and loaded with healthy vegetables are a great choice, just try and avoid loading them with guacamole, sour cream and cheese!

Weight loss tips that work! If you slip up don’t give up! ‘Falling o� the wagon’ doesn’t spell defeat, so pick yourself up, dust yourself down and move on.

Slow and steady wins the raceThink of the tortoise and the hare, the tortoise eventually wins and the same applies to weight loss. Making small manageable changes and losing weight gradually is better in the long term

Set yourself a goalBe it getting into a dress for a special occasion or a new suit or shaping up for a holiday. Keeping a goal in mind can help motivate you

Mindful eatingBe careful with portion sizes and watch out for eating when you are not conscious of it – it all counts!

Let’s Get PhysicalOlivia Newton John hit the nail on the head in 1981 with her hit! Exercise has been proven to relieve stress, it keeps your bones and joints healthy and lowers blood pressure as well as reducing the risk of heart attacks, stroke and cancer – what’s not to like?

You don’t need to join a gym or train for a marathon, you can easily �t exercise into your daily life, just look at how many calories you can burn in half an hour doing everyday activities:

Gardening: 190Brisk walk: 158Housework: 105Swimming (moderate): 220Walking upstairs: 293

At homePut more e�ort into the housework. Turn up your favourite music and get stuck into the vacuuming, dusting, making beds and ironing

Take it in your strideYou don’t need to go for a

two hour hike, but why not try walking to

work instead of taking the car or having a brisk 30 minute walk at

lunch time?

Take the stairsForget the lift and take the stairs, you’ll be toning up without even realising it!

Green �ngersAfter an hour in the garden you’ll feel the e�ects of all that

digging, as well as that the fresh air is great for you too!

Make it a family a�airHaving fun with the

family is a great way to keep �t, round up the kids and have a game of Frisbee, or go for a family swim or cycle.

7 Day MenuAs you’ll see the great tasting meals in your hamper are so versatile – here is a suggestion of what you could include in your weekly menu.

TuesdayBreakfast: Original Muesli Bar with small pot of yoghurt and banana

Lunch: Creamy Pesto Pasta Pot

Snack: Choc Chip Oat Biscuits and a Kiwi fruit, glass of milk

Dinner: Chicken & Blackbean Sauce add mangetout, broccoli, pak choi

WednesdayBreakfast: Chocolate Granola greek yoghurt and raspberries

Lunch: Smoked Bacon & Bean Soup, apple

Snack: Sweet Maple Popcorn, glass of milk

Dinner: Minced Beef Hotpot add peas, carrots and cauli�ower

ThursdayBreakfast: Treacle & Pecan Granola, add milk

Lunch: Spicy Tomato & Beef Soup with banana and blueberries with yoghurt

Snack: Cheese & Onion Flavour Bites, Raisins

Dinner: Thai Chicken Curry, add green beans and broccoli

FridayBreakfast: Luxury Muesli add yoghurt and chopped peach

Lunch: Ham & Sweetcorn Chowder add two crispbreads

Snack: Tomato Salsa Bakes, pear and strawberries

Dinner: Lasagne add a sprinkling of cheese and a green salad

SaturdayBreakfast: Strawberry Porridge add milk

Lunch: Vanilla Milkshake add a fruit salad

Snack: Salt & Vinegar Popcorn, a portion of cheese

Dinner: Vegetable Curry add red & green pepper, pot of yoghurt

SundayBreakfast: Fruit & Oat Cookie banana, glass of milk

Lunch: Tomato & Pasta Salad a pot of yoghurt

Snack: Cheese & Onion Bites, slice of melon, apple

Dinner: Sweet & Sour Chicken add babycorn and mangetout

MondayBreakfast: Vanilla & Banana Porridge add milk and blueberries

Lunch: Sweet Potato & Coconut Soup with salad

Snack: Caramelised Onion Oat bites and raspberries and melon

Dinner: Chilli con Carne add 40g rice and sprinkling of cheese

Calorie GuideFruitFruit Kcal Visual CueRaspberries 20 2 handfulsBlackberries 20 2 handfulsStrawberries 23 7 fresh strawberriesGrapefruit 23 1 halfWatermelon 62 1 slicePeach 26 1 peachTangerine 32 2 small tangerine’sPlum 40 2 plumsOrange 44 1 medium orangeNectarine 52 1 nectarinePear 72 1 medium pearApple 47 1 medium appleCherries 67 14 cherriesBlueberries 45 4 heaped tbspGrapes 48 1 handfulBanana 95 1 medium bananaRaisins 27 1 tbsp (10g)

VegetablesVegetable Kcal (80g) 3 heaped tbspCucumber 8Lettuce 10Mushrooms 10Green peppers 12Tomatoes 14Sweetcorn 18Spinach 20Yellow peppers 21Cabbage 22Broccoli 26Red peppers 26Carrots 28Beetroot 29Onions 29Peas 63Sweet potato 70

Drinks & AlcoholProduct Kcal1 light spirit with diet mixer 50-1001 small wine (125ml) 50-1001 glass of champagne 100-2001 can of lager 100-2001 large wine 100-2001 pint of lager 200-3001 large latte with whole milk 200-300

DairyProduct KcalMilk (1/2 pint)Skimmed milk 94Semi-Skimmed milk 135Whole Milk 193Soya (sweetened) milk 129Soya (unsweetened) milk 90

Cheese 30g (matchbox size)Cheddar cheese 124Half-fat cheddar cheese 82Brie 103Feta cheese 75Parmesan cheese 125Camembert 87

Yoghurt 125g (1 pot)Plain 99Fruit 136Low-fat plain 70Low-fat fruit 98

Extras SuggestionsProduct Kcal1 Cream cracker 0-501 Boiled egg 50-1001 Small baked potato 100-2001 Chocolate-chip mu�n 200-3001 Plain naan bread 300+

For more detailed information and a comprehensive list, visit our website: www.dietchef.co.uk

Business Address:Diet Chef LtdRoswell House2 Harvest DriveNewbridgeEH28 8QJ

Returns Address:Diet Chef LtdUnit 6 Cliftonhall YardsNewbridgeEH28 8QN