Shape your legs diet plan

Woman

How it works

Yes, we know what it’s like the first time you get your legs out! Monica Grenfell’s high-protein diet will target legs and burn fat and you will see results in as little as two weeks – helping you lose 5lbs and 4 inches from your thighs.

The rules

1. Eat 1,200 -1,400 calories a day. Use the nutrition labels on packaging to guide you.
2. Have 300 calories each for breakfast and lunch, two snacks of 100 calories each and 400 calories for dinner. Don’t worry too much if you’re a few calories over on any of the meals, just make sure you don’t have more than 1400 daily.
3. Eat 50g protein every day.
4. Eat four portions oily fish every week.
5. Have a large portion of watercress every day.
6. Eat 2-3 bowls of high-antioxidant blueberries, prunes, or strawberries a day.
7. Have three Brazil nuts a day – high in the anti-ageing mineral selenium.
8. Have two portions of fat-free milk or yogurt every day.
9. Eat two salads with antioxidant-rich orange vegetables or fruit every day – orange and yellow peppers, carrots, melon etc.

Your Protein Choices   Grams Protein   Calories
1 chicken breast                     38g                190
½ pt skimmed milk                   10g                97 120 fat-free yogurt                  6g                 65 120g soya yogurt                    6g    86 100g cottage cheese               15g                110 1 small steak                          42g                250 2 eggs                                   6g                 75 150g tofu                               11g                112 2tbsp Chickpeas                      25g                80 150g tuna                              25g               140 150g salmon                           24g               250 6 sardines                              133g             105 30g hard cheese                      8g   120