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Have you binged over the weekend?

health-and-fitness Updated: Jan 03, 2011 13:34 IST
Kavita Devgan
Kavita Devgan
Hindustan Times
Highlight Story

So you hit the buffet on Friday and followed that with an all-night drinking binge with your pals on Saturday. Now you’re too scared to step on the weighing scale, right?



Don’t let this depress you. You can restore the balance somewhat if you follow this Monday diet and then go easy on food and drink the rest of the week. The first rule of maintaining weight is: If you’ve consumed excessive calories, they have to be balanced out within 48 hours. Below are four meal plans to take care of your weekend binges.



Have a snack!

You can add one of the following to complement your meals each day, ideally between 4 and 5 pm. Choose a snack with 100 to 130 calories per serving.

*1/2 cup light ice cream

*1 mini bag popcorn

*2 dhokla / khandvi (without coconut garnishing), with green chutney

*Clear vegetable / mushroom soup with whole wheat soup stick

*Nutri nugget tikkas with green chutney

*Wheat flakes chaat / puffed rice chaat

*Moong / chana sprouts

*Fruit chaat



ChickenPlan I

Breakfast:

Baked egg with 1 toast: Blanch mushrooms, beans, onions, and tomatoes. Whip 2 egg whites and add the blanched vegetables. Add chopped garlic, salt and pepper. Pour this in a baking tray and bake till cooked

1 cup fat-free milk

Any one fruit (preferably apple, melon, papaya or guava).



Lunch: Veg pulao with nutri nuggets and raita

10 grapes



Dinner:

Fish Olé: Lightly sprinkle the top of a 6-ounce fillet of fish with some seasoning. Spray with a little cooking oil. Broil until the fish is opaque throughout.

Medium baked potato topped with 2 tbsp salsa and 2 tbsp plain yoghurt.

Steamed broccoli sprinkled with 1 tbsp Parmesan cheese



Plan II

Breakfast: Prepare 1 cup oat / dalia porridge with 1 cup fat-free milk. Top with sliced peaches or apples and 1 tablespoon chopped almonds

Lunch: 2 normal rotis with rajma / lobia

1 bowl of any green vegetable

1 bowl of light yoghurt



Dinner: Chicken/ paneer tikka and two wedges of whole wheat garlic bread

1/2 cup steamed green beans tossed with 1 tsp butter or olive oil and a sprinkle of lemon juice

Plan III
Breakfast:
1 bowl brown bread poha / rice flakes poha with lots of vegetables
1 bowl low fat yoghurt and 3-4 sliced strawberries

Lunch:
Any vegetable soup
Pasta Salad:Combine 1/2 cup cooked pasta; 1 small diced tomato; 1/3 cup boiled carrots and peas; 2 sliced green onions; 2 tsp lemon juice; and 1 tsp olive oil. Or make a tomato base

Dinner:
Paneer bhurji / palak paneer with 2 normal rotis
2 cups salad greens with a choice of the following: cucumber, onion, tomatoes, mushrooms and peppers

Plan IV
Breakfast:

2 brown bread sandwiches with green chutney, paneer and tomato slices
Small glass of cold coffee made with low fat milk
1 apple

Lunch:
2 spinach / methi / gobi stuffed rotis with raita

Dinner:
Honey-Mustard Chicken: 6 ounces roasted skinless chicken breast, drizzled with a mixture of 1 tsp honey, 1 tsp balsamic vinegar and 1 tsp Dijon mustard
1/2 cup brown rice

From HT Brunch, January 2

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