Cambridge Diet

Cambridge Weight Plan: What is the Cambridge Diet?

The Cambridge Diet was the first weight loss plan to offer drinks as a replacement for food. But can a shake ever offer the same nutritional and health benefits of regular meals? Dietician Nigel Denby investigates...

The Cambridge Diet was the original 'meal replacement’' weight loss plan. It replaced food with nutritionally complete, low-calorie drinks and gave fast results. Having been around for over 40 years it’s stood the test of time and still has a loyal following today, though critics say it is too extreme and can provoke health problems. Developed in the 1960s at Cambridge University by Dr Alan Howard, the diet was re-launched in 1984 as the Cambridge Weight Plan.

What is the Cambridge Weight Plan?
The plan has six steps which all include Cambridge products like shakes, soups, snack bars and porridge. The products are used as the only source of nutrition in the most restrictive first step of the plan. The five other progressive steps include more food but you still have some Cambridge products.

You buy the products from a Cambridge consultant who advises and supports you during your time following the plan. They suggest which step is the most appropriate for you to start with, depending on your weight and how active you are.

Basic Cambridge Weight Plan Food Guide
Step 1 of the Cambridge Weight Plan is very extreme – unless you are clinically obese you should miss this step. The NHS has a weight calculator (opens in a new window), which can help you to measure your weight and provide you with advice on losing weight healthily.

Step 1 starts at a tiny 415 calories per day (the NHS recommends that an adult woman should get around 2000 calories per day (opens in a new window)) with a daily intake of three to four Cambridge shakes and no food - the shakes provide the amount of protein, vitamins and minerals you would normally get from food. Cambridge Weight Plan guidelines say that you can only stay on Step 1 for a maximum of 12 weeks, and that you should not exercise during this period.

After Step 1, the food increases by 200 to 300 calories for each step until you reach maintenance at Step 6. The maintenance plan provides 1500+ calories and involves a normal, healthy diet and just one Cambridge product a day. The shortest time you can take to move through all six steps of the plan is eight weeks.

Is the Cambridge Weight Plan Safe?
The Cambridge Weight Plan, like the Atkins diet, works by forcing your body into ketosis – a state in which you are undernourished and your body must process your fat stores in order to survive.

If you decide to try the diet it’s essential that you are honest with the consultant about your starting weight so that you start on the right step, because starting on a step that provides too few calories for your body could be dangerous. Side effects to extreme dieting include nutritional deficiencies, light headedness and fainting, nausea, irritability, diarrhoea, muscle loss, bad breath, temporary hair loss and constipation.

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How to Reduce Weight

How to Reduce Weight and Fat

How to Reduce Weight - Use those home remedies to lose some weight:

Weight Loss Home Remedies with Grapefruit:
A fruit that is not very popular but is very good for our health is grapefruit. It looks like an orange but has a very strong bitter taste and can be eaten by very few, most of who have good self control.

• Have a cup of grapefruit every morning with breakfast for a sure shot way of losing weight.
• You can take a cup; add a few drops of grapefruit oil and some vanilla oil, smell this 10-20 minutes before your meal everyday.
• If you can stomach, you can drink half a glass of grapefruit juice everyday. This will lead to about 3 pounds weight loss per month.

Natural Treatments for Weight Loss with Tea:
Known to be a healthier option than coffee, this beverage is very good for our health. It is light, has no calories, and helps in keeping our system clean.

• Have a cup of green tea every morning.
• Drink about a cup of dandelion toot tea twice or thrice daily.
• To loss weight Switch to Chinese tea and drink up as much as you want through the day. Make sure not to use sugar, as this will add calories.

Weight Loss Remedies with Lemon:
Lemonade, lemon ice tea and lemon tart, all these are made using the wonderful fruit of lemon. It is also used on the face and hands to take away tan.

• On an empty stomach drink a glass of luke warm water with lemon juice and honey to help you loss weight.
• In a pot of water, add ginger slices and lemon, let it cool and drink up to curb on overeating.

Another Way to Reduce weight

A knowledge of basic nutrition will help you to make the right choices about the sort of food you eat. A balanced diet contains;

•  some protein such as lean meats, fish, chicken, turkey, eggs, soy foods, pulses.
•  some carbohydrates such as pasta, rice, bread, potatoes
•  some fats such as oil, nuts and seeds
•  some fruits and vegetables.

If you have a healthy balanced diet you should not need to take any extra vitamins or minerals in tablet form. Build some indulgences into your plan. You want a lifestyle diet that works so you need a few sins too.

•  Only eat when you are hungry.
•  Never eat unless you are hungry. Eating simply out of habit or boredom will not help you to slim.
•  Exercise helps. Exercise will burn off calories, keep you fit and keep you toned. It also increases your metabolic rate so makes losing weight easier.
•  Reward yourself. When you reach weight goals reward yourself, with an outing or by buying yourself some goodies.
•  Don't beat yourself over the head if things go wrong; just re-focus and press on.
•  For added motivation why not consider joining a slimming club. Many people find this helpful as good advice is coupled with regular checks. It's also a great way to meet new people.

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Cleanse Diet

SEVEN-DAY CLEANSING DIET

Cleanse Diet --From the Sacred Heart Hospital in Spokane, Washington for overweight heart patients:

This 7-day diet plan can be used as often as you like, but I would suggest possibly only doing it once a month, at the most. As a matter of fact, if followed correctly, it will clean your system of impurities and give you a feeling of well-being you never thought possible. After only 7 days of this process, you will begin to feel lighter because you will be lighter by at least 10 pounds, possibly as much as 17 pounds, and you will have an abundance of energy, as well. (I don't know if this much weight loss is really possible or if it would even be good for us to lose it this quickly; but, maybe it's because it's a "cleansing" diet. I think we do hold a lot of weight in our intestines... Yuck! I guess that's why we do cleansing diets, right???) Continue this plan for as long as you wish and feel the difference in both medical and physical disposition.

T-J MIRACLE SOUP (You eat this soup as much as you want along with the other foods for each day.):
6 large onions, 2 green peppers, 4 whole tomatoes (fresh or canned), 1 head of cabbage, 1 large stalk of celery. Season with dry onion soup mix. Cut vegetables and cover with water in a large pot. Boil for 10 minutes, cover, lower heat and simmer until the vegetables are tender. T-J Miracle Soup can be eaten at any time when you feel hungry. East as much as you wish and as often as you like. This soup will not add calories, so eat all you want. The more you eat, the more you lose... Enjoy! Yum, yum...





FIRST DAY--ALL THE FRUITS EXCEPT BANANAS: Your first day will consist of all the fruits you want except bananas. For all you melon lovers, this is the day for you. Two fruits which are lower in calories than most other fruits are watermelon and cantelope. Should you eat the melon, your chances of losing 3 pounds in the first day are great. You may also have T-J Miracle Soup today.

SECOND DAY--ALL THE VEGETABLES: Eat until you are stuffed with all the fresh (raw, steamed, or cooked) vegetables of your choice. Try to eat green, leafy vegetables, and stay away from dry beans, peas, and corn. These vegetables are good for you, but not now as you are trying to reduce your calorie intake. You may also have a large baked potato and T-J Miracle Soup today.

THIRD DAY--FRUITS AND VEGETABLES: Same as day one and day two including the T-J Miracle Soup, except for no potato.

FOURTH DAY--BANANAS: Eat as many as 8 bananas and drink as much as 8 glasses of skim milk on this day, along with T-J Miracle Soup. Bananas and skim milk blended together in a blender is very good way to enjoy this day. Bananas are high in carbohydrates and will lessen any cravings for sweets.

FIFTH DAY--BEEF AND VEGETABLES: You can have 10 to 20 ounces of beef and six tomatoes on your fifth day. Try to drink at least 8 glasses of water in order to wash away any uric acid in your body. You may also have T-J Miracle Soup today.

SIXTH DAY--BEEF AND VEGETABLES: Eat until your heart is content with beef, vegetables, and T-J Miracle Soup. No potato.

SEVENTH DAY--BROWN RICE, FRUIT, AND VEGETABLES: Enjoy brown rice, unsweetened fruit juice, vegetables, T-J Soup.

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Reduce Weight

How to Reduce Weight?

Reduce Weight - Here are some simple steps you must follow to reduce weight:

1. Stretch your meals to, at least, 20 minutes or longer.
2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight.
3. Go fat free or low fat diets.
4. Increase your metabolism by as much as 40% by using hot and spicey foods such as hot peppers of all varieties and mustards.
5. Begin a stress management program including some exercise and relaxation exercises.
6. To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body, which retards the burning of your stored fat.
7. Increase your intake of fiber rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily.
8. Exercise is probably the most important key to increasing your metabolism and burning off excess fat.
9. To lose weight quickly, never skip a meal.

Second Way

This Healthy Diet Program is designed to flush your system of impurities and give you a feeling of well being. It will improve your emotions because of its cleansing effects. After 7 days you will begin to feel lighter because you will be lighter by at least 3 - 4 Kg. The effectiveness of this seven day plan is that the food eaten burns more calories than they give to the body in caloric value, but is completely nutritional and gives all vitamins, elements, etc. as required. This plan can be used as often as you like without any fear of complications however it is suggested that you rest for a week between each repetition.
You will have an abundance of energy and an improved disposition.

YOU MUST ABSTAIN FROM ALL ALCOHOL. YOU MUST DRINK 10 GLASSES OF WATER EACH DAY


DAY ONE - All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons on the first day. Especially watermelon and cantaloupe. If you limit your fruit consumption to melons, your chances of losing a lot of weight on the first day are very good.

DAY TWO - All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large boiled potato for breakfast. You may top the potato with one pat of butter.

DAY THREE - A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.

DAY FOUR - Bananas and milk. Today you eat as many as eight bananas and drink three glasses of milk. This will be combined with the vegetable soup, which may be eaten in limited quantities.

DAY FIVE - Today is a feast day. You will eat sprouts and paneer and tomatoes. Eat 280 grams of sprouts and paneer. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is to cleanse your system of the uric acid you will be producing.

DAY SIX - Sprouts and paneer and vegetables. Today you may eat an unlimited amount of sprouts and paneer and vegetables. Eat to your heart’s content.

DAY SEVEN - Today your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume.

Vegetables can be taken in the form of salad if desired. No dressing except malt, white vinegar, squeezed lemon, garlic and herbs. No more than one teaspoon of oil. Do keep way from beans (Lima, Pinto, kidney.) because they tend to be high in calories even though they are very good for you.

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Rapid Weight Loss

Rapid Weight Loss: What Is It?

Rapid Weight Loss - So many marketers promise "fast weight loss" it's difficult to sort through them all.

Most rapid weight loss pitches fall into these categories:

Starvation Diets

Beyonce popularized the so-called "master cleanse" diet: water, lemon juice, maple syrup, and cayenne pepper. Variations of these diets have been around since at least the 1950s. They often also promise "detoxification" through colonics or enemas.

Diet Pills and Supplements

Dozens of diet supplements promise to speed weight loss. Generally, they claim either to block absorption of nutrients, increase metabolism, or burn fat.

Very Low-Calorie Diets (VLCDs)

One proven method of rapid weight loss is the medically supervised very low-calorie diet (VLCD). Most of what is known about rapid weight loss comes from studies of people on these diets.

Creams, Devices, and Magic Voodoo Spells 

There seems to be no end to the dubious ideas promoted in the name of rapid weight loss. Most promise to replace diet or exercise.

Does Rapid Weight Loss Work?

The FDA does not regulate over-the-counter weight loss products. Marketers make their claims freely, usually with no research or proof that their products work.

Aside from the very low-calorie diet, no other product, pill, or diet has been proven to work for fast weight loss. The FDA-approved medicine Xenical can help, but it works slowly and only with diet and exercise.

The FDA has announced that it is reviewing adverse event reports of liver injury in patients taking Xenical and the over-the-counter drug Alli.

In any rapid weight loss program, what really burns fat is not a pill or type of food. It's the drastic reduction of calories, combined with exercise.

What Are the Risks of Rapid Weight Loss?

Rapid weight loss creates physical demands on the body. Possible serious risks include:

• Gallstones, which occur in 12% to 25% of people losing large amounts of weight over several months.
• Dehydration, which can be avoided by drinking plenty of fluids.
• Malnutrition, usually from not eating enough protein for weeks at a time.
• Electrolyte imbalances, which rarely can be life threatening.

Other side effects of rapid weight loss include:

• Headaches
• Irritability
• Fatigue
• Dizziness
• Constipation
• Menstrual irregularities
• Hair loss
• Muscle loss

The dangers of rapid weight loss increase with the time spent on the diet. Eating a no-protein diet is particularly risky.

Is Rapid Weight Loss Ever a Good Idea?

Rapid weight loss diets can have ill effects, but so does obesity. For this reason, very low-calorie diets (VLCDs) are considered a reasonable weight loss option for people with obesity (having a body mass index (BMI) greater than 30) needing rapid weight loss for a specific purpose such as weight loss surgery .

VLCDs are doctor-supervised diets lasting several weeks. The meals are nutritionally balanced, but expensive -- people can end up spending thousands of dollars over time. VLCDs safely produce a loss of 15% to 25% of body weight in 12 weeks. That's for those who finish the program: 25% to half of people don't complete the program.  Weight returns when the diet is stopped and happens rapidly; some experts say its best to take a more sustainable approach to weight loss comparable to that of regular diets.

Most people seeking rapid weight loss, though, usually do it on their own. Frequently, it's to achieve a short-term goal, such as fitting into a dress, or looking good at the beach.

Starving yourself is certainly not a good idea. But if you're otherwise healthy, a brief period of extreme calorie restriction isn't likely to hurt you. You should tell your doctor what you're doing, and be sure to include protein in your diet (70 to 100 grams per day). Take a multivitamin, and eat potassium-rich foods (tomatoes, oranges, and bananas).

Also, remember that crash diets rarely help you achieve a sustained, healthy weight. Most people put the pounds right back on.

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Best Way To Lose Weight

The Very Best Way To Lose Weight

Best Way To Lose Weight - A positive attitude is very important for successful weight loss and weight management. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.

You can control your weight. To lose weight, you must eat fewer calories or burn up more calories than you need. The best way to lose weight is to do both.

Following a very low calorie diet can leave you feeling deprived and can increase the temptation to binge. Often, very low calorie diets make you lose muscle instead of fat. You are then left with a body that jiggles instead of one that is smooth and toned. Exercise helps you keep the muscles and lose the fat.

Very low calorie diets also lack many important nutrients, putting you at risk of becoming malnourished. Most importantly, research shows that people who follow these diets usually gain all their weight back. People who lose weight slowly by eating less and exercising more tend to keep the weight off.

Determine your BMI

There are several ways of measuring your ideal body weight. One of the most popular methods to gauge whether or not you are overweight is the body mass index (BMI). The BMI uses a mathematical formula that measures both a person's height and weight in determining obesity. To calculate your BMI, multiply your weight by 703, and divide the answer by your height in inches. Divide this figure by your height again.

(Weight in Pounds x 703) / (Height in Inches) = BMI

For example, a 250-pound person at 5’10" would have a BMI of 35.86. People with BMIs of 25 and above are considered to be overweight. Having a body mass index over 30 places you at risk for developing obesity-related medical conditions such as diabetes, high blood pressure and coronary artery disease. A BMI over 40 indicates that a person is morbidly obese.

How many calories do I need?

Everyone's energy needs are different, but there are ways to estimate how many calories you need. One easy method is based on your activity level. Decide whether your activity level is low, moderate or high. Pick one of these definitions:

• Low -- You don't participate in any regular physical activity, or you are involved in recreational activity only on the weekends.
• Moderate -- Your physical fitness program includes aerobic activity for 30 to 60 minutes at least three times a week.
• High -- You exercise vigorously for 60 minutes or more at least four times a week.

Next, find your activity factor by using the chart on the right. Look for the number where your activity level matches your weight status. Multiply this activity factor by your weight to estimate how many calories are needed to maintain your current weight.

To lose weight: Subtract 250 calories to lose 1/2 pound per week. Subtract 500 calories to lose 1 pound per week.

	Low Activity	Moderate Activity	High Activity
Adapted from Esvelt B and DeHoog S: Clinical Nutrition, Volume I. Enteral and Tube Feeding. W.B. Saunders, 1984
Underweight	16	18	22
Normal weight	14	16	18
Overweight	11	14	16

Making every calorie count

The Food Guide Pyramid is an excellent tool for making sure you are meeting your nutritional needs while trying to lose weight. With the proper balance of foods, you can lose weight and improve nutrition. For an online resource, go to www.mypyramid.gov.

Keeping track

One way to ensure that you are eating healthy is to keep an accurate food journal. Write down everything you eat and drink, including serving sizes/portions. Be honest and accurate, otherwise the journal is not helpful. Keeping a record will help you learn about your eating habits and help you assess the food choices you make.

Putting it all together

In addition to changing your diet, mildly restricting calories and keeping track of what you eat, it is very important to include exercise as part of your weight loss and weight maintenance efforts. Discuss with your physician what is the best exercise for you, but make a point to exercise.

Presidential Sports Award

The Presidential Sports Award program was developed by the President's Council on Physical Fitness and Sports in 1972 in conjunction with national sports organizations and associations. The purpose of the program is to motivate Americans to become more physically active throughout life. It emphasizes regular exercise rather than outstanding performance. It is important that participants over the age of 40 who have not been active on a regular basis undergo a thorough medical examination before undertaking any physical activity program.

The challenge

The challenge of the Presidential Sports Award program is for Americans to make a commitment to fitness through active and regular participation in sports and fitness activities. Earning the award means that an individual has put in time and effort to meet the challenge of personal fitness. The award recognizes this achievement and the fact that the individual is part of a nationwide effort toward a healthier, more vital America.

The award

Awards can be earned in any of numerous sports/fitness activities--such as roller skating, bicycling, dancing, swimming, walking, golf or t'ai chi--and individuals can earn as many awards in as many categories as they like. See www.presidentschallenge.org for more information.

Some things learned to date:

Those who have achieved successful weight loss report making substantial changes in eating and exercise habits in order to lose weight and maintain their losses. On average, registrants report consuming about 1400 kcal/day (24 percent calories from fat) and expending about 400 kcal/day in physical exercise. Walking is the most frequently cited physical activity.

The average registrant has lost about 60 pounds and kept it off for about 5 years.

Two-thirds of these successful weight losers were overweight as children, and 60 percent report a family history of obesity.

About 50 percent of participants lost weight on their own without any type of formal program or help.

Successful weight losers appear similar to normal weight individuals in terms of resting metabolic rate.

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Cholesterol Diet

A Low Cholesterol Diet

Cholesterol Diet - A low cholesterol diet is one of the surest ways to improve heart health. In fact, studies show you can slash your bad cholesterol by as much as 10% to 20% by giving your diet a makeover. The secret? Follow a diet rich in healthy fats like vegetable oils and fish. And avoid foods high in saturated fats and trans fats. How do you know which foods keep your cholesterol low? Here are nine tips to help you get started.

Look over the TLC diet and make a shopping list of your favorite cholesterol-lowering foods.

___Stock your pantry and your refrigerator with the right foods for a low-cholesteroldiet. Buy your favorite canned or dry beans, fresh fruits, whole grains, vegetables, and vegetable juice.

___For a low-cholesterol diet, toss the butter, trans fat margarines, and polyunsaturated oil. Replace them with canola oil, olive oil, or plant sterol spreads.

___Look for products specifically created for low-cholesterol diets, like Minute Maid HeartWise orange juice and Benecol, Promise, Smart Balance, and Take Control margarines. These foods have been fortified with plant stanols and sterols that help to block the absorption of cholesterol.

___Start your day with oatmeal. Experts agree this is one of the top cholesterol-lowering superfoods.

___Try a cholesterol-free egg substitute instead of whole eggs.

___For a tasty low-cholesterol dish, switch out the cream sauce on your fettuccine for lightly stir-fried vegetables.

___Instead of using butter to keep your pan moist while cooking, use white wine vinegar. It doesn't change the flavor of foods and doesn't add fat -- a key to low-cholesterol cooking!

___Don't lean on butter, sour cream, and other fatty additives for flavoring. Instead, reach for the spices -- either while cooking or at the table. Liven up your dishes with oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or cumin.

By Gina Shaw

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Soup Diet

The Cabbage Soup Die

Soup Diet - There is no single Cabbage Soup Diet. Many versions of this very limited diet have been around for years. A few books have documented different variations of this simple, anonymously written diet plan, which surprisingly has survived the test of time.

The Cabbage Soup Diet is a strict list of what to eat each day for a week. Of course, cabbage soup is the main item. A few other low-calorie foods are also on the list.

You're only supposed to do a week at a time. Still, because the menu is so limited, you may get bored. And because you won't make any lasting changes in your eating habits, you may go right back to your old habits afterward. 

The Cabbage Soup Diet: What You Can Eat

The seven-day Cabbage Soup Diet plan includes two daily bowls of fat-free cabbage soup and a short list of fruit, vegetables, skim milk, and meat. The plan encourages drinking plenty of water and avoiding alcohol.

The cabbage soup recipe varies slightly among different versions of the diet. But it basically includes cabbage and assorted low-calorie vegetables such as onions and tomatoes, and is flavored with onion soup mix, bouillon, and tomato juice.

The Cabbage Soup Diet: How It Works

The CabbageSoup Diet has so few calories that people will lose weight rapidly on the week-long plan. There is nothing magical about cabbage or cabbage soup that fosters weight loss. It's the low-calorie nature of the diet plan that does the trick.

The problem is that most of the weight lost comes from fluids, not fat, and you'll get it back when you start eating normally.

There are two other big issues: boredom and not enough nutrition.

First, boredom: Are you OK with eating virtually the same foods every day for a week?

More importantly, the calories on the plan are dangerously low (approximately 800-1,050) calories per day. Experts agree that any diet under 1,200 calories per day is unsafe unless you're under a doctor's care. It's almost impossible to get all the nutrients you need and satisfy hunger in so few calories. A bottomless bowl of cabbage soup, along with a restricted list of allowed foods, doesn't give your body the nourishment you need each day.

Expert Advice

"It is a monotonous, short-term fix, severely lacking in nutrients, which will result in a weight loss that is primarily water and not the essential fat loss that is so important to improving health," says Connie Diekman, MEd, RD, director of university nutrition at Washington University in St. Louis.

Diekman worries that diets like the Cabbage Soup Diet keep people in the "yoyo" cycle of losing and regaining weight.

As a registered dietitian, she urges dieters to find another plan that is balanced, varied, and includes regular physical activity. The only positive aspect of the Cabbage Soup Diet plan is that it may get people to eat more vegetables, Diekman says.

  

By Kathleen M. Zelman, MPH, RD, LD

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Meal Planner

Meal Menu Planner

Meal Planner - It's easier than you think to come up with your own meal planner, and still one of the best ways to live well for less.

Step 1

Keep your store cupboard well stocked with key ingredients: seasonings, oil, rice and tins of beans and tomatoes etc.

Step 2

Plan ahead. Do you cook most of the week’s meals or just dinner? Knowing your habits will help you shop.

Step 3

Choose your main ingredients. For example, if your family loves chicken, buying enough to cover a couple of meals could save money.

Step 4

Why not try to incorporate your five a day by introducing a rainbow of fruit and vegetables.

Family meal planner

Trying to think what you're going to feed your family can be a recipe for frustration (yours) and culinary boredom (theirs). But planning what you're going to eat can save time and money.

To get you going, we've done a couple of sample week-day family meal plans, one for scoff-anything families and one for veggies, based on tried and tested Mumsnet recipes. You can print the sample meal plans and a blank meal planner to fill in your family's favourites, whether it's pizza or pissaladiere. You can also use the planner as the basis for your shopping list.

Simple Meal Planner

	Monday	Tuesday	Wednesday	Thursday	Friday
Lunch	Breadcrumb and parsley omelette	Chicken-y noodles	Smoked mackerel and egg salad	Cheese and onion savoury fingers	Pitta pizza
Evening meal	Chorizo lasagne	Lamb and couscous burgers	Salmon, celeriac and dill	Ginger and soy marinaded chicken wings	Fish pie to die for
Pudding	Key lime pie	Perfectly squishy cookies	Chocolate refrigerator cake	Easy strawberry ice cream	Plum and almond tart

Sample Vegetarian Meal Planner

	Monday	Tuesday	Wednesday	Thursday	Friday
Lunch	Sweet chilli, spinach and halloumi sandwiches	Pesto and salsa tortillas	Stuffed peppers and couscous	Herb frittata	Easy veggie rarebit
Evening meal	The best veggie stir-fry ever	Pasta primavera	Thai temple curry	Bean and lentil chilli	Simple spinach dahl with lemon
Pudding	Never-fail brownies	Strawberry and raspberry oaties	Spiced apple muffins	Red berry pavlova	Chocolate pear crumble

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