LLL Route to Management

Discussion in 'Lighter Life Lite' started by muppetgirly, 28 October 2010 Social URL.

  1. muppetgirly

    muppetgirly Loser!

    Posts:
    460
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    Start Weight:
    13st1lb
    Current Weight:
    11st13lb
    Goal Weight:
    10st7lb
    Lost(%):
    1st2lb(8.74%)
    Diet:
    Lighter Life Lite
    Lighter Life Lite Route to Management

    Week 1 – 3 packs, 1 meal, fruit, 1 additional snack
    Week 2 – 2 packs, 2 meals, fruit, 1 additional snack
    Week 3 – 1 pack as a snack, 3 meals, fruit, 1 additional snack
    Week 4 – 1 pack as a snack, 3 meals, fruit, 1 additional snack

    Condiments


    • Herbs
    • Spices
    • Salt and pepper
    • Chilli sauce, soy sauce, vinegar, Tabasco, Worcester sauce, mustard, lime juice, lemon juice, yeast spread.
    • Fat free or virtually fat free salad dressing
    • Tablet or powdered sweetner

    Drinks


    • Water
    • Herbal or fruit tea (sugar free)
    • Tea or coffee
    • Up to 2 sachets of LL broth
     
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  3. muppetgirly

    muppetgirly Loser!

    Posts:
    460
    Likes Received:
    6
    Start Weight:
    13st1lb
    Current Weight:
    11st13lb
    Goal Weight:
    10st7lb
    Lost(%):
    1st2lb(8.74%)
    Diet:
    Lighter Life Lite
    Week 1 eating plan

    Protein – choose one of the following

    150-225g lean red meat or mince (beef, lamb, venison)
    150-250g lean pork, ham or bacon
    200-300g lean white meat (chicken or turkey)
    200-300g white fish or shell fish
    150-200g oily fish
    200-250g quorn, soya or tofu
    150-200g paneer or cheese curd
    200-250g low-fat cottage cheese
    100-200g cooked lentils, beans, peas or dahl
    2 large eggs

    Vegetables – eat freely

    Artichoke
    Asparagus
    Aubergine
    Beans, any type
    Broccoli
    Brussel sprouts
    Cabbage
    Carrot
    Cauliflower
    Celeriac
    Celery
    Chickpeas
    Chicory
    Courgette
    Cress
    Cucumber
    Endive
    Fennel
    Gherkin
    Green beans
    Kale
    Kohlrabi
    Leek
    Lettuce
    Magetout
    Marrow
    Mushroom
    Okra
    Onion
    Pak-choi
    Peas
    Pepper
    Radish
    Salad leaves
    Spring greens
    Spring onion
    Swede
    Swiss chard
    Tomato
    Turnip
    Watercress

    Fats and oils – choose two of the following

    2-3 tsp spread or reduced fat spread
    2 tsp reduced fat mayo or salad cream
    3 tsp reduced calorie dressing, single cream, soured cream or crème fraiche
    1 tsp butter, mayo, double cream
    1 tbsp gravy made with meat juices
    4 tbsp gravy made with granules

    Dairy – choose one of the following

    250-300ml skimmed or 1% milk
    200-250ml semi skimmed or unsweetened soya, oat or rice milk
    150g low fat yoghurt or fromage frias
    50-75g low fat soft cheese
    25-30g reduced fat hard cheese
    125g cottage cheese

    Fruit – choose 80g of the following with a meal plus 1 snack towards the end of the week

    Apple
    Blackberries
    Blueberries
    Cherries
    Clementines
    Currants
    Damsons
    Gooseberries
    Grapefruit
    Grapes
    Kiwis
    Kumquats
    Lemon
    Limes
    Lychees
    Mandarins
    Nectarines
    Olives (not in oil)
    Orange
    Passion fruit
    Peach
    Pear
    Plums
    Pomegranate
    Raspberries
    Rhubarb
    Satsumas
    Sharon fruit
    Strawberries
    Tangerine

    Snacks – choose one of the following

    1 small pot of low fat yoghurt or fromage frais
    Raw veg to dip into 30g of soft cheese
    1 serving of fruit from the choices available
     
  4. muppetgirly

    muppetgirly Loser!

    Posts:
    460
    Likes Received:
    6
    Start Weight:
    13st1lb
    Current Weight:
    11st13lb
    Goal Weight:
    10st7lb
    Lost(%):
    1st2lb(8.74%)
    Diet:
    Lighter Life Lite
    Week 2 eating plan

    Protein – choose one of the following to split between 2 meals

    150-225g lean red meat or mince (beef, lamb, venison)
    150-250g lean pork, ham or bacon
    200-300g lean white meat (chicken or turkey)
    200-300g white fish or shell fish
    150-200g oily fish
    200-250g quorn, soya or tofu
    150-200g paneer or cheese curd
    200-250g low-fat cottage cheese
    100-200g cooked lentils, beans, peas or dahl
    2 large eggs
    2 tbsp nuts, seeds, nut butters, tahini or hummus

    Vegetables – eat freely

    Artichoke
    Asparagus
    Aubergine
    Beans, any type
    Beetroot
    Broccoli
    Brussel sprouts
    Cabbage
    Carrot
    Cauliflower
    Celeriac
    Celery
    Chickpeas
    Chicory
    Corn on the cob or sweetcorn
    Courgette
    Cress
    Cucumber
    Endive
    Fennel
    Gherkin
    Green beans
    Kale
    Kohlrabi
    Leek
    Lettuce
    Magetout
    Marrow
    Mushroom
    Okra
    Onion
    Pak-choi
    Parsnip
    Peas
    Pepper
    Radish
    Salad leaves
    Spring greens
    Spring onion
    Swede
    Swiss chard
    Tomato
    Turnip
    Watercress

    Fats and oils – choose two of the following

    2-3 tsp spread or reduced fat spread
    2 tsp reduced fat mayo or salad cream
    3 tsp reduced calorie dressing, single cream, soured cream or crème fraiche
    1 tsp butter, mayo, double cream
    1 tbsp gravy made with meat juices
    4 tbsp gravy made with granules

    Dairy – choose one of the following

    250-300ml skimmed or 1% milk
    200-250ml semi skimmed or unsweetened soya, oat or rice milk
    150g low fat yoghurt or fromage frias
    50-75g low fat soft cheese
    25-30g reduced fat hard cheese
    125g cottage cheese

    Fruit – choose 80g of the following with each meal and 1 snack

    Apple
    Apricots
    Avocado
    bananas
    Blackberries
    Blueberries
    Cherries
    Clementines
    cranberries
    Currants
    Damsons
    Dates
    Dried mixed fruit
    Figs
    Gooseberries
    Grapefruit
    Grapes
    Kiwis
    Kumquats
    Lemon
    Limes
    Lychees
    Mandarins
    Mango
    Melon
    Nectarines
    Olives (not in oil)
    Orange
    Papaya
    Passion fruit
    Peach
    Pear
    Pineapples
    Plums
    Pomegranate
    Prunes
    Raspberries
    Raisins
    Rhubarb
    Satsumas
    Sharon fruit
    Strawberries
    Sultanas
    Tangerine

    Starch and carbohydrates – choose one of the following

    1 medium potato
    100g sweet potato
    7 thick cut potato wedges or low fat oven chips
    80g pumpkin or squash
    2 rounded tbsp pulses
    75g green banana
    75g cassava, taro, yam, breadfruit

    Snacks – choose one of the following

    1 small pot of low fat yoghurt or fromage frais
    Raw veg to dip into 30g of soft cheese, 2 tbsp nut butter or 2 rounded tbsp hummus
    2 serving of fruit from the choices available
    2 tbsp nuts or seeds
     
  5. muppetgirly

    muppetgirly Loser!

    Posts:
    460
    Likes Received:
    6
    Start Weight:
    13st1lb
    Current Weight:
    11st13lb
    Goal Weight:
    10st7lb
    Lost(%):
    1st2lb(8.74%)
    Diet:
    Lighter Life Lite
    Week 3 eating plan

    Protein – choose one of the following to split between all meals

    150-225g lean red meat or mince (beef, lamb, venison)
    150-250g lean pork, ham or bacon
    200-300g lean white meat (chicken or turkey)
    200-300g white fish or shell fish
    150-200g oily fish
    200-250g quorn, soya or tofu
    150-200g paneer or cheese curd
    200-250g low-fat cottage cheese
    100-200g cooked lentils, beans, peas or dahl
    2 large eggs
    2 tbsp nuts, seeds, nut butters, tahini or hummus

    Vegetables – eat freely

    Artichoke
    Asparagus
    Aubergine
    Beans, any type
    Broccoli
    Brussel sprouts
    Cabbage
    Carrot
    Cauliflower
    Celeriac
    Celery
    Chickpeas
    Chicory
    Courgette
    Cress
    Cucumber
    Endive
    Fennel
    Gherkin
    Green beans
    Kale
    Kohlrabi
    Leek
    Lettuce
    Magetout
    Marrow
    Mushroom
    Okra
    Onion
    Pak-choi
    Peas
    Pepper
    Radish
    Salad leaves
    Spring greens
    Spring onion
    Swede
    Swiss chard
    Tomato
    Turnip
    Watercress

    Fats and oils – choose two of the following

    2-3 tsp spread or reduced fat spread
    2 tsp reduced fat mayo or salad cream
    3 tsp reduced calorie dressing, single cream, soured cream or crème fraiche
    1 tsp butter, mayo, double cream
    1 tbsp gravy made with meat juices
    4 tbsp gravy made with granules

    Dairy – choose one of the following

    250-300ml skimmed or 1% milk
    200-250ml semi skimmed or unsweetened soya, oat or rice milk
    150g low fat yoghurt or fromage frias
    50-75g low fat soft cheese
    25-30g reduced fat hard cheese
    125g cottage cheese

    Fruit – choose 80g of the following with each meal and 1 snack

    Apple
    Apricots
    Avocado
    bananas
    Blackberries
    Blueberries
    Cherries
    Clementines
    cranberries
    Currants
    Damsons
    Dates
    Dried mixed fruit
    Figs
    Gooseberries
    Grapefruit
    Grapes
    Kiwis
    Kumquats
    Lemon
    Limes
    Lychees
    Mandarins
    Mango
    Melon
    Nectarines
    Olives (not in oil)
    Orange
    Papaya
    Passion fruit
    Peach
    Pear
    Pineapples
    Plums
    Pomegranate
    Prunes
    Raspberries
    Raisins
    Rhubarb
    Satsumas
    Sharon fruit
    Strawberries
    Sultanas
    Tangerine

    Starch and carbohydrates – choose up to three of the following

    1 medium potato
    100g sweet potato
    7 thick cut potato wedges or low fat oven chips
    80g pumpkin or squash
    2 rounded tbsp pulses
    75g green banana
    75g cassava, taro, yam, breadfruit
    3 tbsp porridge oats or wholegrain low fat cereal
    2 tbsp dry muesli
    1 wheat or oat biscuit
    2 heaped tbsp boiled rice
    3 heaped tbsp boiled pasta, noodles, couscous, barley, bulgur wheat
    1 medium slice of bread
    ½ bread roll, bagel, English muffin
    1 small chapatti
    3 small crackers
    3 crisp breads
    1 crumpet or plain biscuit
    1 small plain naan bread
    1 small pitta or tortilla
    1 small slice malt loaf
    3 cups pop corn
    2 small oat coakes
    ½ scone

    Snacks – choose one of the following

    1 small pot of low fat yoghurt or fromage frais
    Raw veg to dip into 30g of soft cheese, 2 tbsp nut butter or 2 rounded tbsp hummus
    2 serving of fruit from the choices available
    2 tbsp nuts or seeds
     
  6. muppetgirly

    muppetgirly Loser!

    Posts:
    460
    Likes Received:
    6
    Start Weight:
    13st1lb
    Current Weight:
    11st13lb
    Goal Weight:
    10st7lb
    Lost(%):
    1st2lb(8.74%)
    Diet:
    Lighter Life Lite
    Week 4 eating plan

    Protein – choose one of the following to split between all meals

    150-225g lean red meat or mince (beef, lamb, venison)
    150-250g lean pork, ham or bacon
    200-300g lean white meat (chicken or turkey)
    200-300g white fish or shell fish
    150-200g oily fish
    200-250g quorn, soya or tofu
    150-200g paneer or cheese curd
    200-250g low-fat cottage cheese
    100-200g cooked lentils, beans, peas or dahl
    2 large eggs
    2 tbsp nuts, seeds, nut butters, tahini or hummus

    Vegetables – eat freely

    Artichoke
    Asparagus
    Aubergine
    Beans, any type
    Broccoli
    Brussel sprouts
    Cabbage
    Carrot
    Cauliflower
    Celeriac
    Celery
    Chickpeas
    Chicory
    Courgette
    Cress
    Cucumber
    Endive
    Fennel
    Gherkin
    Green beans
    Kale
    Kohlrabi
    Leek
    Lettuce
    Magetout
    Marrow
    Mushroom
    Okra
    Onion
    Pak-choi
    Peas
    Pepper
    Radish
    Salad leaves
    Spring greens
    Spring onion
    Swede
    Swiss chard
    Tomato
    Turnip
    Watercress

    Fats and oils – choose two of the following

    2-3 tsp spread or reduced fat spread
    2 tsp reduced fat mayo or salad cream
    3 tsp reduced calorie dressing, single cream, soured cream or crème fraiche
    1 tsp butter, mayo, double cream
    1 tbsp gravy made with meat juices
    4 tbsp gravy made with granules

    Dairy – choose three of the following

    250-300ml skimmed or 1% milk
    200-250ml semi skimmed or unsweetened soya, oat or rice milk
    150g low fat yoghurt or fromage frias
    50-75g low fat soft cheese
    25-30g reduced fat hard cheese
    125g cottage cheese
    30g full fat cheese

    Fruit – choose 80g of the following with each meal and 1 snack

    Apple
    Apricots
    Avocado
    bananas
    Blackberries
    Blueberries
    Cherries
    Clementines
    cranberries
    Currants
    Damsons
    Dates
    Dried mixed fruit
    Figs
    Gooseberries
    Grapefruit
    Grapes
    Kiwis
    Kumquats
    Lemon
    Limes
    Lychees
    Mandarins
    Mango
    Melon
    Nectarines
    Olives (not in oil)
    Orange
    Papaya
    Passion fruit
    Peach
    Pear
    Pineapples
    Plums
    Pomegranate
    Prunes
    Raspberries
    Raisins
    Rhubarb
    Satsumas
    Sharon fruit
    Strawberries
    Sultanas
    Tangerine

    Starch and carbohydrates – choose up to six of the following

    1 medium potato
    100g sweet potato
    7 thick cut potato wedges or low fat oven chips
    80g pumpkin or squash
    2 rounded tbsp pulses
    75g green banana
    75g cassava, taro, yam, breadfruit
    3 tbsp porridge oats or wholegrain low fat cereal
    2 tbsp dry muesli
    1 wheat or oat biscuit
    2 heaped tbsp boiled rice
    3 heaped tbsp boiled pasta, noodles, couscous, barley, bulgur wheat
    1 medium slice of bread
    ½ bread roll, bagel, English muffin
    1 small chapatti
    3 small crackers
    3 crisp breads
    1 crumpet or plain biscuit
    1 small plain naan bread
    1 small pitta or tortilla
    1 small slice malt loaf
    3 cups pop corn
    2 small oat coakes
    ½ scone

    Snacks – choose one of the following

    1 small pot of low fat yoghurt or fromage frais
    Raw veg to dip into 30g of soft cheese, 2 tbsp nut butter or 2 rounded tbsp hummus
    2 serving of fruit from the choices available
    2 tbsp nuts or seeds
    2 rice cakes with reduced fat spread and honey
    1 cereal bar
    1 crumpet with reduced sugar jam or honey
    1 fruit bun
    1 bead roll with scraping of jam
    1 medium slice of bread with low fat spread and yeast extract
    2 small slices of toast with low fat spread
    150g pot low fat yoghurt, fromage frais, custard or rice pudding
    2 crackers with max 30g hard cheese
    3 tbsp cereal with ½ pint skimmed or 1% milk or 1/3 pint semi skimmed milk or soya
    2 crackers or crispbreads with 2 level tsp nut butter or reduced fat hummus
    1 scone
    1 cup low calorie drinking chocolate
     
  7. MagdaX

    MagdaX is Magdalicious

    Posts:
    1,838
    Likes Received:
    28
    Start Weight:
    17st6lb
    Current Weight:
    14st1lb
    Goal Weight:
    12st7lb
    Lost(%):
    3st5lb(19.26%)
    Diet:
    Lighter Life/ Exante
    AMAZING! Thank you so much Jen! :)
     
    muppetgirly likes this.
  8. muppetgirly

    muppetgirly Loser!

    Posts:
    460
    Likes Received:
    6
    Start Weight:
    13st1lb
    Current Weight:
    11st13lb
    Goal Weight:
    10st7lb
    Lost(%):
    1st2lb(8.74%)
    Diet:
    Lighter Life Lite
    Hopefully I extracted the info right, the book was complicated!

    Can we sticky this please???? It might be useful to others in future
     
  9. st.angelo

    st.angelo Full Member

    Posts:
    156
    Likes Received:
    3
    Start Weight:
    12st6lb
    Current Weight:
    12st6lb
    Goal Weight:
    8st8lb
    Lost(%):
    0st0lb(0%)
    Diet:
    Lighterlite lite
    Excellent information.
     
  10. muppetgirly

    muppetgirly Loser!

    Posts:
    460
    Likes Received:
    6
    Start Weight:
    13st1lb
    Current Weight:
    11st13lb
    Goal Weight:
    10st7lb
    Lost(%):
    1st2lb(8.74%)
    Diet:
    Lighter Life Lite
    Haven't seen you about for a while, how is it going?
     
  11. st.angelo

    st.angelo Full Member

    Posts:
    156
    Likes Received:
    3
    Start Weight:
    12st6lb
    Current Weight:
    12st6lb
    Goal Weight:
    8st8lb
    Lost(%):
    0st0lb(0%)
    Diet:
    Lighterlite lite
    Really good Jen, I still don't like water and find myself double checking my handback for my st.clements as I like to take it with me everywhere!

    Sounds like you are doing really well too, great isn't it? I didnt think I would feel as good as I do and I love my weekly wednesday meetings. We had one lady join who whilst being very attractive was very quiet and almost hunched over into herself. She has lost a stone and the difference in her when she walks in is amazing. Her head is held high and she chatters away to everyone!

    I love seeing everyone as you can see the difference not just in their size but also in their confidence.

    An excellent thing about lighterlife and lighterlife lite is the lifetime membership because I will still carry on going to meetings as much as I can even when I've reached and maintained my weightloss.
     
  12. hanmac

    hanmac Getting her sparkle back

    Posts:
    658
    Likes Received:
    8
    Start Weight:
    16st5lb
    Current Weight:
    11st8.3lb
    Goal Weight:
    10st12.1lb
    Lost(%):
    4st10.7lb(29.13%)
    Diet:
    Lost 5 stone on Lighter Life and 1 1/2 on Exante! - Put about 2 1/2 stone back on so back to Exante!
    Oooh Jen this is brilliant!
    I'm on Exante at the mo but their equivalent to RTM is very vague so was thinking of following the LLL RTM when I finish, thank you so much for posting this!
    xxx
     
  13. muppetgirly

    muppetgirly Loser!

    Posts:
    460
    Likes Received:
    6
    Start Weight:
    13st1lb
    Current Weight:
    11st13lb
    Goal Weight:
    10st7lb
    Lost(%):
    1st2lb(8.74%)
    Diet:
    Lighter Life Lite
    No probs. The book was a bit vague too, but this is the general gist of it. Not sure if I've over done it with the fruit allowances, but it's only fruit right?!!!
     
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