This five-week healthy eating plan was devised by leading nutritionist Dr Sarah Schenker and is based around swapping meat for mushrooms in a number of popular recipes.
The plan sets a limit of 1550 kcal a day and includes at least five portions of fruit and veg and half a pint of milk every day to ensure a good intake of all the nutrients needed for good health. The main focus is to swap meat for mushrooms four times a week for supper.
Sarah Schenker commented: “It’s really not necessary to eat meat, especially red meat, every day of the week. And by substituting meat with mushrooms in a few weekly meals, dieters can help lower the fat and calorie content of their diet.
“Mushrooms also have the benefit of being extremely satisfying, so they can keep you feeling fuller for longer helping you resist the urge to snack in between meals.
“Mushrooms make a fantastic low density meat substitute and can assist dieters without them having to radically change their eating patterns. Mushrooms are also great value for money.”
Here are some suggested mushroom swaps:
- Spicy Mushroom and Bean Chilli for Chilli Con Carne
- Mixed Mushroom and Ginger Stir Fry for Chicken Stir Fry
- Warm Mushroom and Sweet Potato Salad for Warm Chicken Salad
- Creamy Mushroom Stroganoff for Beef Stroganoff
- Mushroom Korma for Chicken Korma
- Indulgent Portabello Burgers for Beef Burgers
- Squash & Mushroom Tagine for Squash & Chicken Tagine
- Moroccan Mushrooms for Moroccan Lamb
- Mushroom Risotto for Chicken Risotto
- Creamy Mushroom Penne for Creamy Chicken Penne
- Mushroom Bourguignon for Beef Bourgiognon
- Winter Mushroom Stew for Winter Lamb Stew
Breakfast, lunch and dinner should be eaten every day and these meals should not exceed 300 kcal for breakfast, 400 kcal for lunch and 500 kcal for dinner. Click here for some delicious breakfast, lunch and dinner ideas.
On top of this (1200 kcal) you are allowed the following each day:
- Half a pint of skimmed or semi-skimmed milk for use in tea and coffee. If you usually have sugar in drinks, please use a sweetener instead
- Two pieces of fruit
- One snack from the list provided (each under 150 kcal)
It is recommended that you use the milk and fruit allowance every day to ensure a healthy intake of nutrients, however, if you feel you don’t need an extra snack, this will help maximise your weight loss.