Hurrah! Now you can drop a dress size and transform your shape in three weeks with TV fitness expert Jessie Pavelka.

The Programme, devised by Jessie, international fitness expert and star trainer from The Biggest Loser US, Sky TV’s Obese and Good Morning Britain’s Sugar Free Campaign gives you an easy, detailed plan to help you shift 7lb.

 

THE FOUR KEY ELEMENTS

1-EAT

Eat nutritionally dense foods – this means plenty of fruit and vegetables, high protein foods, preferably fish, lean white meats and plant proteins (eg: lentils, chickpeas), good carbohydrates (eg: whole grains) and healthy fats. You also need to cut back on sugar and avoid processed foods.

2 – SWEAT
Do some type of exercise or movement every day. Anything that makes you sweat. Walking, for example, is a great exercise.  Or do some dancing, stretching or swimming. Other simple ways to exercise include climbing the stairs, taking your dog for a longer walk, gardening, cleaning your house, meeting a friend for a walk.

3 – THINK

Create healthy mind rituals.  For example, each morning set an intention.  Eg: ’I am going to exercise for 15 minutes today.’  Breathe deeply and slowly, to feel calmer and more relaxed.  Meditate, even if it’s for 5 – 10 minutes.

4 – CONNECT

Spend time with friends and family, people who you care about and who care about you. Make time to do the things you enjoy.  Connect with others by joining a group, online community etc – team up with friends who will support you whilst  you are trying to lose weight.

 

How to it:

There are four types of Eat days on The Programme. To kick start The Programme, start with four days of Cleanse eating.  After that alternate Build and Burn days.  The last day will be a Relax eating day.  Drink plenty of mineral water.

1 Cleanse  – to prepare your body.

2  Burn  – when you can eat slightly more carbohydrates. On these days do some aerobic exercise.

3  Build  – for building muscle.  On these days do some strengthening exercises – eg: lifting, resistance exercises – even something  like gardening.

4  Relax  – optional day (22) where you can have a treat.

Here’s the plan

Start with 4 Cleanse days, then alternate Burn, Build days for the rest of the time.  On Day 22 have a Relax day.

CLEANSE DAYSWednesday

For the first four days, you will drink three smoothies and three soups. You will also avoid coffee, sugar, alcohol, dairy foods, processed foods and animal protein.  You can make any smoothies or soups you want – and eat in any order – as long as you have one vegetable and one bean based soup a day and stick to the Core Fore rules. Use:

  • Fit Fats – eg: avocado, coconut, seeds, nuts and natural nut butters – almond etc.
  • Fresh fruit and vegetables – these are high in antioxidants called polyphenols, as are foods such as cocoa powder, flax seeds and green tea.
  • Leafy greens – these are packed with antioxidants – eg: mustard greens, watercress, kale, chard, broccoli.
  • Plant based protein powders (eg: pea, whey and hemp) also kefir (a fermented yoghurt drink) for smoothies.

What to eat on a cleanse day:

Breakfast – Green Tea Smoothie

Blend 240ml cooled green tea , 1 scoop protein powder, 1Ž2 banana, 1tbsp lemon juice, 1 tbsp ground flaxseed and a handful of fresh spinach leaves.

Mid-morning – Kale and Pineapple Smoothie

Blend, handful kale, chopped pineapple, 1tbsp ground flaxseed with 120ml water

Lunch – vegetable based soup

Mid afternoon – Smoothie

Dinner – bean based soup (eg: butter, cannellini, haricot beans)

Evening – light vegetable soup eg: carrot and ginger

 

BURN DAYS

Porridge – 2tsp

Breakfast ideas:

Oatmeal Chia Porridge

Prepare the night before.  Mix porridge 30g oats, 1 tbsp chia seeds, 240ml skimmed or semi-skimmed milk.  When ready to eat, stir in 1 scoop (plant) protein powder and top with blueberries and 1 tsp cinnamon.

Oat Cookies

Mix fine 30g oatmeal, 1Ž2 banana, 2 egg whites, lightly beaten, 2 tsp ground cinnamon, 2 tbsp chopped walnuts.  Shape into two cookies.  Bake at 190o C/Gas 5) for 8 – 10 mins until golden.

Tortilla and Strawberries

Heat 1 tsp rapeseed oil in a pan.  Saute half a chopped red pepper and one small onion until softened.  Scramble 1 whole egg and 2 egg whites.  Place eggs on 1 wholemeal tortilla and top with peppers, onion and a sprinkle of grated cheddar cheese.  Serve with strawberries on the side.

BURN DAY SNACKS  – You can have two snacks a day

  • Celery sticks and 1 tbsp natural peanut butter
  • Hummus with raw vegetable crudités
  • 2 small kiwi fruit and 7 walnut halves
  • 1 small orange
  • 1 small pot Greek yoghurt

Lunch ideas:

tortilla-wraps

Turkey Burger with Green Salad

Use lean minced turkey, 1 small wholemeal bun, 2 slices avocado.  Serve with mixed leaf, tomato and cucumber salad with olive oil and balsamic vinegar.

Greek Chicken and Veggie Pitta

Spread 2 tbsp hummus into pitta bread pocket, then fill with chicken breast, grated carrot and pepper.  Serve with sliced cucumber.

Turkey Wrap

Put sliced, cooked turkey, a sprinkle of cheddar cheese  into 1 wholemeal tortilla.  Top with 2 slices avocado, tomatoes and salad leaves.  Serve with carrots and a slice of honeydew melon.

Dinner ideas:

Prawn chow mein stir fry

Prawn Stir Fry

Make a stir-fry with prawns, soba noodles, and chopped, raw vegetables – eg: broccoli, asparagus, mushrooms, peppers, onions.

Chicken and Vegetable Kebabs

Thread chunks of chicken breast, red or green pepper and cherry tomatoes onto a skewer.  Brush with oil and cook.  Serve with tzatziki and rice.

Baked Pork Chop

Bake a pork chop serve with sweet potato and serve with Brussel sprouts.

 

BUILD DAYS:pancakes

 

Breakfast ideas:

Baked Avocado with Egg White

Scoop out a large avocado, leaving half the flesh.  Add 2 egg whites.  Bake for 15 mins.  Serve with hard boiled egg and melon.

Pumpkin Smoothie

Blend some chopped pumpkin, a small plain yoghurt, 1 scoop plant based protein powder, 120ml water, 1 tbsp chopped walnuts, 1Ž2 tsp grated nutmeg and a dash of ground cloves.

Power Protein Pancakes

Mix a small pot of Greek yoghurt, a handful of fine oatmeal, 1 whole egg, 1Ž2 scoop protein powder and 2 tsp ground cinnamon.  Make pancakes.  Cook for  2-3 mins both sides.  Top with blueberries.

BUILD DAY SNACKS

  • 1 Babybel light cheese
  • Lean prosciutto slice
  • Small portion Edamame beans
  • Small pot Low fat cottage cheese

Lunch ideas:green salad

Tuna Spinach Salad

Mix a handful of fresh spinach leaves with drained, canned tuna, cherry tomatoes, olive oil and balsamic vinegar.  Serve with small pear.

Quinoa Chicken Salad

Mix romaine lettuce, cherry tomatoes, cooked quinoa and cooked chicken breast with olive oil and balsamic vinegar.  Serve with small peach.

Salmon Salad Lettuce Wraps

Mix canned salmon, 4 tbsp Greek yoghurt, chopped celery, chopped avocado, cooked brown rice, lemon juice, salt and pepper. Spoon into 4 large lettuce leaves.  Serve with baby carrots and grapes.

 

Dinner ideassalmon

Turkey Meatballs and Tomato Sauce

Make meatballs using minced turkey breast, coated with breadcrumbs.  Season with oregano, chopped garlic, salt and pepper.   Serve with tomato sauce – made with canned tomatoes, 1Ž2 small onion, finely chopped garlic, rapeseed oil, salt and pepper.  Serve with courgette noodles.

 

Chicken Salad with Quinoa

Mix fresh spinach leaves, cooked, sliced chicken breast, cooked quinoa, cucumber, radishes and strawberries, olive oil and balsamic vinegar.

 

Salmon, Roasted Beetroot and Goat’s Cheese Salad

Serve salmon fillet with 2 small roasted beetroots, mixed leaf salad, a small serving of grumbled goat’s cheese, salt, pepper, olive oil, 1Ž2 tsp Dijon mustard, juice half a lemon.

Your RELAX DAY

Breakfast – Greek Yoghurt and Berries

Lunch – Scrambled eggs with turkey, green peppers, avocado, tomato and a dash of cayenne.

Dinner – Grilled chicken, avocado, bean sprouts, mayo, cayenne and hot peppers.

Plus a treat – eg: alcohol, pasta, bread, chips desert or sweet.

 

For more recipes and exercises check out Jessie Pavelka’s new book: The Programme: for a leaner, stronger, healthier you, £12.99, Piatkus.