THE CRONIN NUTRITIONAL EATING PLAN FOR WEIGHT LOSS AND HEALTH 

PART 1

This fourteen day menu is intended as an example only and needs to be adjusted to your needs.  You can have your main meal either at lunchtime or the evening but it is better for you to have your carbohydrates at lunchtime rather than later in the day as you are unlikely to use them up.  However, if you eat around the 6.00-7.00 p.m. time and then are active in some form afterwards you are fine. 

Here is a reminder of my “superfoods” list and it would be a good idea to include at least four of these every day (follow the links for more information):

Oranges,
Oats,
Green Tea,
Bananas,
Walnuts,
Spinach,
Broccoli,
Onions,
Salmon,
Turkey,
Brown Rice and
Avocado 

You will find most of the fruit juices in the smaller size in packs of six which will keep them fresh over the two week period and the portion size is about right.

• Cranberry juice, corn tortilla, one scrambled egg, orange and green tea.
• Apple juice, porridge with semi-skimmed milk and honey, apple and green tea.
• Orange juice, bowl of rice crispies, banana and green tea
• Grapefruit juice, weetabix, strawberries and green tea
• Cranberry juice, poached egg on one slice of toast, orange and green tea.
• Apple juice, porridge with honey, banana and green tea.
• Fresh fruit salad with low fat yoghurt, piece of toast and marmalade with green tea.
• Grapefruit juice, weetabix, berries and green tea
• Cranberry juice, corn tortilla with two lean rashers of bacon, apple and green tea
• Apple juice, porridge with raisins, orange and green tea
• Orange juice, cornflakes with berries, green tea.
• Grapefruit juice, rice crispies with banana and green tea.
• Cranberry juice, beans on toast, apple and green tea.
• Fresh fruit salad with low fat yoghurt, piece of toast and marmalade with green tea.

MAIN MEALS

Some of the main meals can be prepared and then frozen.  I do this with the stuffed peppers and it makes it quick and easy to microwave them when you get home from work. 

It is important to have as much variety as possible in your meals so that you get the widest spread of nutrients.  Try not to fall into the habit of having the same meal on the same day every week.  When you are working it is hard to feel motivated to prepare a dinner from scratch every night but things like brown rice, mashed potato and pasta can all be prepared and then frozen.  Vegetables too keep for at least four days in a sealed container in the refrigerator so make enough to store and then use as needed.  Personally I eat three portions of fruit and five portions of vegetables at least per day and I often eat carrots or other green vegetables most nights of the week. 

I do have some recipes for some main meals and if you contact me I will send them on.  sally@moyhill.com 

14 Main Meals

• Roast lamb or cutlets, carrots with two dark green vegetables, jacket potato with drizzle of olive oil.  Peppermint tea.
• Spinach salad with tomato and cucumber, Turkey wrap with peppers and onions and peppermint or green tea.
• Stuffed peppers with brown rice tuna, onions and peppers.  Raw vegetable salad and peppermint or green tea.
• Chicken breast fajitas with red peppers and onions, green salad with half an avocado and peppermint or green tea.
• Lean grilled steak with steamed mixed vegetables and new potatoes. Peppermint or green tea.
• Brown rice pilaf with baked salmon, green salad and peppermint or green tea.
• Roast pork fillet, Mediterranean roasted vegetables, mashed potato and peppermint or green tea.
• Chicken breast with onions and peppers in corn tortilla, mixed salad including half an avocado and peppermint or green tea.
• Wholegrain pasta with ratatouille (homemade is best onions, peppers, courgettes in tomato sauce) Sprinkle of parmesan cheese.  Mixed Salad.  Peppermint or green tea.
• Cod (any white fish) in white sauce (made with semi-skimmed milk), new potatoes, carrots and two green vegetables. Peppermint or green tea
• Roasted vegetable brochettes using onion, peppers, courgettes and aubergine.  Brown rice mixed with a little fried onion (use a little olive oil in the pan).  Broccoli.  Peppermint or green tea.
• Cottage Pie with minced chicken, onions, mushrooms and mashed potato with cabbage and carrots.  Peppermint tea or green tea.
• Roast Turkey, brown rice and onion, Roast Parsnips, courgettes and peas with gravy.  Peppermint or green tea.
• Whole grain spaghetti with tomato and basil sauce (homemade with pureed tomatoes, olive oil, onions and fresh basil). Peppermint or green tea.

Click here for Part 2 - where I introduce some light meal options to be eaten either at lunchtime or evening depending on your work schedule.