Fresh fruit and veg

The ‘Inside and Out’ Plan That’ll Help You Get in Shape this May

Try our super-simple food plan to get in tip-top shape for summer - and beyond!

By Asda Good Living, 26 April 2016
The ‘Inside and Out’ Plan That’ll Help You Get in Shape this May

If you want to shift a few pounds for the summer, or you’re simply looking to adopt a healthy eating plan, we’ve devised a two-week menu that’s simple to follow. Our Inside & Out Plan is based on meals and snacks that have all the nutrition you need, and uses the natural power of food to help you feel great on the inside and look your very best on the outside. Make it your goal to complete between the two bank holidays in May, and you could lose up to 2lb a week.

Getting active can help you to max the benefits, so be sure to make it a priority. Why not start with our list of the most popular 10 minute HIIT workouts ever?

The Food Plan

Devised by dietician Nigel Denby, the menu consists of a carefully selected balance of wholesome food. ‘It’s packed with fruit and veg containing a wide variety of vitamins and minerals,’ he says. ‘It also contains specific proteins that aid growth and repair of cells, plus the right balance of slow-release carbohydrates – low GI (glycaemic index) foods – and essential fatty acids to keep up your energy levels.’

Start by following our list of golden rules (below) before taking on the two week plan. After that, mix and match from both menus – just stick to one breakfast, lunch and dinner plus two snacks per day. It’s not just a diet – it’s a healthy way to eat for life, so make it a part of your daily routine. Go on, what are you waiting for? 

Getting started: The Golden Rules

1. No coffee, tea or sugary canned drinks – only water, herb and fruit tea or very diluted fruit juice is allowed. We recommend up to eight glasses every single day. If you want to drink alcohol, stick to dry white wine. More importantly, allow yourself only a couple of glasses each week.

2. No added salt or sugar. We know it’s tasty, but sadly, it’s got to go. You’ll thank us eventually!

3. Oils and spreads are high in fat and should make up no more than 1% of your energy intake.

4. Strike the right balance at lunch and dinner. First, fill half your plate with veg or salad. Then fill two-thirds of the other side with starchy carbs, and the rest with protein and dairy.

5. Be portion-size savvy. Use our menu as a guide and check packaging for suggested servings as well as info on ingredients.    

6. Plan ahead. Don’t get caught out being hungry on the run – be sure to take snacks out and about.

7. Eat slowly. The feeling of being satisfied when you eat is actually a delayed reaction – pesky brain! Give it time.

8. Don’t skip any meals or snacks – chances are you’ll reach for junk food later on in the day.

9. Don’t try to lose any more than 1-2lbs (1kg) per week – this is a healthy eating plan and, if you achieve your goals gradually, you’re more likely to keep the weight off for longer.

10. Book in a facial or manicure for your last day so you have a reward to look forward to. Treat yo’ self!

Tip: Choose low-GI carbs – think granary bread, new potatoes, basmati rice and pasta – to help avoid a sugar spike and give you lasting energy for exercise

Day 1

Breakfast 2-egg omelette with mushrooms

Mid-morning snack Handful of unsalted nuts

Lunch Sliced chicken breast with a large portion of mixed salad veg

Snack Large melon slice and a handful of any berries

Dinner 1 red pepper, cut into halves, filled with goat’s cheese and grilled. Sprinkle with pine nuts and serve with green salad

Day 2

Breakfast Porridge made with skimmed milk

Mid-morning snack 4 dried apricots

Lunch 1 small can of sardines in olive oil on granary toast with cherry tomatoes

Snack 3 plums

Dinner Beef & lentil Bolognese – check out this Bolognese recipe and replace half the minced beef (lean is best) with red lentils. Serve with quick-cook spaghetti

Day 3

Breakfast 1 small can of reduced-sugar beans on granary toast

Mid-morning snack 2 oatcakes with peanut butter

Lunch Half a pot (300g) Asda Broccoli & Stilton Soup

Snack 2 firm bananas

Dinner 140g Butcher’s Selection Sirloin Steak, grilled. Serve with a large bowl of salad, dressed with olive oil and lemon juice

Tip: Find all the fresh soups in our plan in the chilled aisle

Day 4

Breakfast 2 eggs, scrambled with a splash of milk, plus smoked salmon

Mid-morning snack Natural yogurt with mixed seeds

Lunch 2 avocado halves filled with prawns and Worcestershire sauce-spiced natural yogurt

Snack Large melon slice and a handful of any berries

Dinner Grilled chicken breast served with 4 new potatoes and 3 different steamed vegetables

Day 5

Breakfast Large melon slice and natural yogurt

Mid-morning snack 2 pieces Extra Special 70% Cocoa Solids Chocolate

Lunch Half a pot (300g) Asda Leek & Potato Soup

Snack 1 handful grapes

Dinner Steamed salmon fillet with quick-cook cous cous and plenty of vegetables

Tip: Omega-3 fatty acids from oily fish and seeds contribute to the maintenance of normal blood pressure and normal heart function

Day 6

Breakfast Smoothie made with milk, yogurt and any fruits

Mid-morning snack Houmous and carrot sticks

Lunch Sliced boiled eggs on salad leaves with wafer-thin smoked ham

Snack 1 green apple and 1 pear

Dinner 1 Butcher’s Selection Pork Chop, grilled with stir-fried beansprouts, courgettes, thinly sliced peppers and sesame seeds – mix with a little soy sauce and grated fresh ginger

Day 7

Breakfast 2 slices granary toast topped with grilled tomatoes

Mid-morning snack Matchbox-sized piece of Edam with a handful of grapes

Lunch 2 poached or boiled eggs and half a pot (300g) Asda Carrot & Coriander Soup

Snack 1 peach and 2 plums

Dinner Baked white fish – cod or plaice – with steamed vegetables and 4 new potatoes

Tip: Eating different coloured fruits can help give a better mix of antioxidants

Day 8

Breakfast 2 boiled eggs with 2 slices granary toast

Mid-morning snack 2 oatcakes with cream cheese

Lunch Half a pot (300g) Asda Broccoli & Stilton Soup

Snack 1 banana

Dinner Chicken stir-fry – use beansprouts, onion, mixed peppers and mangetout. Flavour with a little sesame oil and sesame seeds

Tip: Find all the fresh soups in our plan in the chilled aisle

Day 9

Breakfast Smoothie made with skimmed milk, natural yogurt and any fresh fruits

Mid-morning snack 1 slice granary toast with peanut butter

Lunch 1 small can tuna in spring water with a large portion of mixed salad veg, dressed with 1tsp olive oil and juice of ½ a fresh lemon

Snack 1 large orange or 3 satsumas

Dinner Pasta Primavera – a tennis ball-sized portion of pasta in a sauce made with 1 small can chopped tomatoes, onion, garlic, mushrooms, asparagus tips and olives

Day 10

Breakfast Large flat mushroom topped with grilled tomatoes

Mid-morning snack 1 handful unsalted nuts

Lunch 1 small can sardines in olive oil with a beetroot & red onion salad

Snack 1 handful mixed strawberries and grapes

Dinner 1 lean steak with 4 small new potatoes, boiled, and 3 different vegetables, steamed

Day 11

Breakfast Porridge made with skimmed milk

Mid-morning snack 2 pieces Extra Special 70% cocoa chocolate

Lunch Open sandwich of 1 slice granary bread spread with reduced fat cream cheese and topped with 2 grilled lean turkey rashers

Snack 2 kiwi fruit

Dinner Grilled salmon steak with roasted fresh veg – courgettes, peppers, tomatoes, mushrooms and onion

Day 12

Breakfast 2 rashers grilled lean bacon with grilled tomatoes

Mid-morning snack 1 slice granary toast with cream cheese

Lunch 1 small can mixed beans, drained, plus a large portion of mixed salad veg, dressed with vinaigrette

Snack 1 peach and 1 firm banana

Dinner 1 portion white fish – wrap in foil with a few peeled prawns and 2 slices lemon, then bake in a preheated oven at 190C/170C Fan/Gas 5 for 15 mins. Serve with steamed green vegetables and 4 small new potatoes

Day 13

Breakfast Natural yogurt with your choice of fresh berry fruits

Tip: Berries are a source of vitamin C, which helps maintain healthy teeth, gums, skin and bones, among many other benefits

Mid-morning snack 4 dried apricots

Lunch Half a pot (300g) Asda Hearty Vegetable Soup

Snack Handful of mixed strawberries and grapes

Dinner 1 grilled chicken breast with 1 baked medium sweet potato and a large portion of salad vegetables

Day 14

Breakfast 2-egg smoked salmon omelette

Mid-morning snack Handful unsalted nuts

Tip: almonds and walnuts provide protein and minerals, especially cobalt (a component of energy-releasing vitamin B12), copper to help trigger the release of iron, and magnesium, also essential for energy

Lunch 1 slice granary toast, with houmous and chopped fresh tomatoes, carrots and celery

Snack 1 green apple and 1 pear

Dinner 1 burger made with Butcher’s Selection Reduced Fat Beef Mince, ½ onion, finely chopped and 1 beaten egg. Grill and serve with a large mixed salad.

 

Head to Asda online to pick up all your ingredients, from fresh meat and fish, to healthy snacks such as dried fruit and nuts.