Tonia's food plan
Tonia Buxton has devised a healthy-eating plan which lets you eat more of the right things equating to weight loss.
All you have to do each day is take a look at the suggested meals, pick one from each list and then follow the recipes on how to make them. There are lots of new recipes for you to try, but also some quick and easy meals too, to fit in with our busy lifestyles.
But remember, prep is key. Before we start, here are some golden rules to follow:
Cook everything from scratch - that way you know exactly what you are eating and there will be no hidden sugars, sodium and bad fats
Eat nothing WHITE! No white rice, white bread, pasta or potatoes - everything should be wholegrain or wholemeal
Eat three meals and two snacks a day - sometimes your snack can be soup if you like. This is the eating more, losing more part of the plan!
No skipping meals - you must develop a regular eating schedule of three meals and two snacks per day. Meal skipping promotes weight GAIN not weight loss.
Eat plenty of lean protein with every meal and every snack. Protein is found in meat, fish, milk, cheese, nuts and pulses.
Prep, prep, prep - this is key to this plan. Plan ahead and think about what meals you are going to have, and carry snacks with you, so you are not tempted by the vending machine.
Drink two litres of water per day
As well as diet, you also need to exercise. This plan complements Scott Ashley’s fitness plan - the two go hand in hand.
Finally be POSITIVE and be HEALTHY! It all starts in your mind, so love yourself and let yourself know you can do it.
About your meal and snack choices
Here is a suggested plan you can print out
Soups
Soups are a big factor in our healthy lifestyle plan. You need to be prepared - make a big batch on Sunday then freeze them and then they are ready for your weekly meals.
The most important meal of the day
Each day pick any of the breakfasts - you can try a different one each day, or repeat a recipe for ease.
Don’t miss breakfast! It’s the most important meal of the day, as you are breaking the body's fast, and kick starting its metabolism.
Each breakfast must include some protein, otherwise you will still feel hungry. Protein is in things like eggs, milk, meat or fish. Even if you are just eating fruit, you must have protein to help break down the natural sugars in it. For example a yogurt or some nuts.
Love your lunch
You can pick any of meals that are listed under lunches or dinners - you can try a different one each day, or repeat a lunch recipe for ease.
Some of the lunch options may need to be prepared beforehand, but make a big batch in the evening or weekend and you can have it over several days.
Include two snacks a day
The idea is to keep your blood sugar level constant, so you won’t be tempted to grab a chocolate bar or other unhealthy snack.
On this plan you can have up to TWO snacks a day, between meals
Pick any of these and make sure you have one or two with you in case you get hungry
Delicious dinners
Pick any of our dinners - you can try a different one each day, or if you make one of Tonia's recipes you can freeze it or keep it in the fridge and use on another day.
Where possible please try to eat at least two hours before you go to bed, as this will aid digestion.
Download and print Tonia's suggested plan