Vitaness Diet Bite – Old Fashioned Meatballs and Spaghetti!

Gluten Free, Medium Calorie, Low Cholesterol, Medium Saturated Fat, High Fibre, High Protein

Makes: 6 servings. Prep: 40 minutes | Total Time: 1 1/4 hours.  To stretch the ground beef, we use high-fiber bulgur and whole-wheat breadcrumbs in the meatballs, which are baked rather than fried

Nutritional Information         

Calories 492

Fat 8 g

Saturated fat 3 g

Cholesterol 28 mg

Carbohydrates 85 g

Dietary fiber 18 g

Protein 27 g

Sodium 568 mg

Ingredients

1/3 cup bulgur

1/2 cup hot water

4 ounces lean ground beef

4 ounces hot Italian sausage (optional,

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Week 3 Nutritional Plan of 12 week program

Week 3 of 12 week programme

DAY 1

 Breakfast

1 medium cup porridge oats

Handful of sultanas or raisins

Handful of almonds

Splash of fat free or Soya, Almond milk

2 teaspoons of honey to taste

Lunch

Handful of couscous

Pinch of Salt

1 small green pepper diced

1 onion or 2 spring onions chopped

3 tbspn fresh or dried parsley

3 tbsps light soy sauce

6 tbspns fat free French Style dressing

Small can Flageolot,

Week 2 Nutritional Plan of 12 week program

Week 2 of 12 week programme

DAY 1

 Breakfast

1 slice of wholemeal toast from a small loaf (no margarine)

4 mushrooms cut into quarters

2 tomatoes cut in halves

1 poached egg

Salt & Pepper to taste

Grill the mushrooms and tomatoes with a spray of 1cal

Lunch

I small can Tuna in Springwater drained

1 finely chopped red onion

Sprinkle of dried Coriander

Handful of Salad leaves (any)

1 finely chopped red pepper

1 pitta bread (wholemeal if possible)

 Mix the salad,

12 week 10 minute workouts

Vitawellness Club 12 week Lifestyle Change

First you need to check whether this is for you! 

This program guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. It is not suitable for children or pregnant women. If you have any medical condition you should consult your GP before starting a nutrition or fitness program.

12 week Nutritional Plan Week 1 Day 6

Day 6

Breakfast

1 toasted waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

8 ounces fat-free milk

Lunch

Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

10 baby carrots raw or 3 large carrots raw

6 ounces light yogurt mixed with 1/2 banana

Dinner

Jambalaya: Combine 3/4 cup cooked brown rice;

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