Gender = female
Name = Christie Hoare
Age = 14
Allergies = None
Religious beliefs = none
Budget = Average, this will affect the budget because Christie will only be
able to buy certain foods due to the cost of some foods.
Cooking skills = slightly good
Sports = netball
Season = winter
Duration = 2 weeks
Aim = losing weight (3 stone)
Gender = female
Name = Christie Hoare
Age = 14
Allergies = None
Religious beliefs = none
Budget = Average, this will affect the budget because Christie will only be
able to buy certain foods due to the cost of some foods.
Cooking skills = slightly good
Sports = netball
Season = winter
Duration = 2 weeks
Aim = losing weight (3 stone)
Week 1 Breakfast Lunch Dinner Drinks Snacks
Times
Banana
Smoothie
(1 Cup)
Monday Scrambled Tuna Tikka Milk Carrot sticks
Eggs on two pasta masala (1 ml) (8 Pieces)
slices of with rice
wholemeal and veg (2-
toast. 3Cups)
Tuesday Strawberries Chicken Chicken Water Orange
and Cream soup breast (2000
(1 Cup) (3-4 ml)
ounces)
and sweet
potato
fries
Wednesd Low fat Tomato Spaghetti Homema Mango and
ay yoghurt soup (2 ounces) de Greek
(1 cup) (1 cup) Bolognese Orange yoghurt
with onions juice (1 cup of
and (8 yoghurt and
tomatoes ounces) mango is
optional)
Thursday Weetabix (1- Egg and Homemade Homema Celery and
2) cress chips, de Apple peanut
sandwic vegetables juice butter
h (2-3 cups) (240 ml) (5 pieces if
and celery, and
chicken tablespoon of
peanut
butter)
Friday Mackerel on Jacket Egg fried Peach Fresh
toast potato rice (½ a smoothie vegetables
and cup) (1 cup) and
beans hummus
(1 Cup of
vegetables ,
and teaspoon
of hummus)
Saturday Weetabix Chicken Steak with Coconut Cheese and
and semi- salad Veg (2- water crackers
skimmed 3cups) (2000 ml)
milk and mash
Sunday omelettes Poached Pasta (2 Strawberr Banana
egg and oz) and y
toast Broccoli (1 smoothie
cup) (1 cup)
Week 2 Breakfast Lunch Dinner Drinks Snacks
Times
Banana
Smoothie
(1 Cup)
Monday Porridge Brussel Shrimp Milk Carrot
and sprouts will and rice (1 ml) sticks
blueberries grilled (1/2 cups (8 Pieces)
(1 cup of chicken of rice and
porridge, breast 6 shrimps)
and (88 grams of
blueberries Brussel
are sprouts)
optional)
Tuesday Avocado Kale salad Chicken Water kiwi
toast on with salmon breast (2000
whole meal and avocado (3-4 ml)
bread (handful of ounces)
kale, palm and sweet
sized salmon potato
and half an fries
avocado)
Wednesd Low fat Tomato soup Cauliflowe Lemon Mango and
ay yoghurt (1 cup) r rice and water Greek
(1 cup) cheese (8 yoghurt
(handful of ounces) (1 cup of
cheese) yoghurt and
mango is
optional)
Thursday Mackerel Jacket potato Homemad Homema Apple and
on toast and kidney e chips, de Apple peanut
beans vegetable juice butter (one
(3.5 oz of s (2-3 (240 ml) apple sliced
kidney cups) up, then
beans) and spread
chicken small
amounts of
peanut
butter on
each slice)
Friday 2 boiled Tuna pasta Spaghetti blueberry Fresh
eggs bolegnese smoothie vegetables
(75g of (1 cup) and
spaghetti) hummus
(1 Cup of
vegetables
, and
teaspoon of
hummus)
Saturday Watermelo Chicken Peppers Coconut Cheese
n soup stuffed water cubes
(quarter of (1 cup) with rice. (2000 ml) (handful)
melon,
diced)
Sunday Banana 1 Poached Homemad watermel Grapes
smoothie egg on e egg fried on ( 1 cup)
(1 cup) wholemeal rice smoothie
bread(toaste (1/2 cup) (1 cup)
d)
Drinks
For drinks, I chose a variety of options along with certain amounts that will
fulfil Christie's aim to lose weight. I didn’t put all of the drinks as water
because I know water can get boring sometimes, this is why I switched it up
by adding fruit smoothies, coconut water, and homemade juice. By adding
fruit smoothies to the diet plan it can fill her body with natural sugars and
vitamins.
When Christie drinks the coconut water, it is low in calories and easy on the
stomach and is packed with bio-active enzymes that are known to ease
digestion and boost metabolism.
Homemade fruit juice can provide Christie’s body with more vitamins,
minerals, and other nutritional mixtures than most bottled options will.
Added sugars, like those found in processed juices, provide no nutritional
value and can lead to weight gain.
Lunch
I provided Christie with a good amount of protein, such as eggs, tuna, and
chicken as it can be a good source to lose weight. By her eating protein for
her lunch near enough everyday, this will reduce the hunger hormone and
boost several satiety hormones. This leads to a large cutback in hunger and
is the main reason protein will help her lose weight.
Dinner
All the meals I have included in the diet plan that has chicken in it will help
Christie lose weight because it is lean meat (has no fat in it).
The spaghetti Bolognese will not only provide her carbs but the onions and
tomatoes will give her vitamins and minerals.
The egg fried rice dish is full of healthy fibre, protein, and fat, and good
carbs, and is loaded with other vitamins, minerals and antioxidants.
Snacks
I have chosen a range of snacks Christie will benefit from when losing
weight.
The Carrots Sticks will be light on her stomach and will leave room for
when she has her proper meal for dinner. Also Carrots are a good source of
vitamin A and potassium, which will make the snack nutritious and balanced.
Oranges are packed with all sorts of nutrients. Oranges provide only 47
calories per 100 grams. They are considered to be a negative calorie fruit
which means that it contains less calories than what your body requires to
burn it.
Mango and Greek Yoghurt, The mango will help digestion and will boost
her immunity. In conclusion all of the snacks i provided for Christie, will have
the same health benefits that will help her on her journey to lose weight.
Christie’s reply to the diet plan
Overall this diet plan was really affective for my weight loss. I think the diet
plan was more enjoyable, as it was personalised for my likes, dislikes etc.
My weight loss goal was 3 stone, and surprisingly I have reached that. I am
so happy with the results.
The first week was quite difficult for me to stick to the plan, but when I
started the 2nd week it got a lot easier.
Likes
the first meal i liked was the cauliflower rice and cheese. When I was first saw
cauliflower rice i thought it would be tasteless and bland, but when i added the
cheese with it and it made me enjoy it.
The second thing i liked on the diet plan was the cocnut water. The cocnut water
helped me lose weight but it also boosted my energy.
Dislikes
The only dislike i had was the peach smoothie. The reason for this is becasue no
matter how much i blended it, it would still stay really lumpy.
Improvements
the first improvement i would give is the chicken breast and sweet potato fries this
was because they were very bland. To change this I would add a healthy dressing of
my choice.
The second improvement i would add is the steak, veg and mash. Again this was
dry and didnt really have much moisture, i would add a healthy dressing of my
choice once agian.
Finally, the third improvement i would give is the mango and greek yoghurt. The
reason for this is because of the mango. I’m not really a big fan of mango so i had to
add another fruit i enjoy instead.
