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Explode Your Health
Golden Fat Loss Results
Bursting With Flavour
RAPID HEALTH/FAT LOSS
Get slim, fit and healthy in 28 days!
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CONTENTS
• What is it?
• Week 1
• Week 2
• Week 3
• Week 4
• Where Do I Go From Here?
• Example Lunch Box Recipes
• Example Breakfast Recipe
• Example Evening Meal Recipe
03
05
09
12
15
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Lunch Box Diet: Rainbow 28 Day Plan
What is it?
You’ve been searching for your pot of weight loss gold for long enough and now you can claim it. Lunch Box Diet: Rainbow is my all new 28 day plan that will provide guaranteed results. You’ll never be hungry and the flavours are out of this world. It’s easy to follow, and you can adjust slightly if you like (using the recipes from the two recipe packs in the Lunch Box Diet Health System).
The great news is, reaching the end of the rainbow isn’t hard, when you implement The Lunch Box Diet Health System strategy. Easy to prepare meals, fast lunch boxes and delicious evening meals that will seduce your body into giving up fat and allowing your body to receive all the nutrients it needs to grow.
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4What will you need to get started?
If you have not yet purchased The Lunch Box Diet Health System You will need to have purchased The Lunch Box Diet Health System to get started. If you haven’t already got it you can start a 21 day trial at www.lunchboxdiet.co.uk. If you’ve already signed up for the trial but not yet completed your order, simply visit this page… http://www.lunchboxdiet.co.uk/index.php/trial-order/
What if I have the Lunch Box Diet but not the recipe packs?
http://www.lunchboxdiet.co.uk/index.php/tasty-recipes/
Important: You will not be able to use Lunch Box Diet: Rainbow simply with the recipe packs. You will need to know the principles of The Lunch Box Diet for it to work properly so please go here to get started
http://www.lunchboxdiet.co.uk/index.php/trial-order/
For Your FitnessReferences: www.beginnersrunningguide.co.uk
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Week 1 – The Rainbow Starts HereOk, so off we go. This is your first week of your new plan and you’re going to find it really easy to get going. Remember, if you’re cooking up food the night before, be sure to cook some extra for your lunch box, such as beef, chicken or even fish. Make sure you put it in the fridge though! I’ve kicked off the plan on a Monday, but don’t worry if you start on another day, as long as you get started, that’s the main thing! Remember to take photos now and every four weeks, front and side, in underwear, to track your progress.
Don’t forget that on your exercise days you can add your ‘Active Carb’ to your lunch box for extra energy!
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My Info
Weight:
Waist Measurement:
How I feel about my current weight:
How I feel about life right now:
My current energy levels:
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MondayBreakfast: Super Fresh Fruit Salad (page 4 – Breakfast & Dinner Cookbook)
Lunch Box: Farmer Feast (page 4 – 60 Tasty Boxes)
Evening Meal: Pesto Parmesan Pizza with Tomato Salad (page 12 – Breakfast & Dinner Cookbook)
Exercise: 30 minutes fast walking or gym x-trainer, bike, rower or swimming. Start getting outside of your comfort zone, work up a real sweat!
TuesdayBreakfast: Tomato and Mushroom Bagel (page 3 – Breakfast & Dinner Cookbook)
Lunch Box: Ragin’ Cajun (page 17 – 60 Tasty Boxes)
Evening Meal: Pork Chops with Mustard Cream Sauce and Steamed Green Beans (page 22 – Breakfast & Dinner Cookbook)
Exercise: Okay, today you can have a rest day, but we’ll be back onto it tomorrow ok!
WednesdayBreakfast: Any fibre based cereal and 1 piece of fresh fruit
Lunch Box: Heavenly Haddock (page 31 – 60 Tasty Boxes)
Evening Meal: Vegetable Curry with Cucumber Salad (page 35 – Breakfast & Dinner Cookbook)
Exercise: Okay, today it’s time to exercise with weights. Whether this is in the gym or at home, you need to be building up your muscles. The more muscle in your body, the less room for fat!
Day 1
Day 2
Day 3
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8ThursdayBreakfast: Super Fresh Fruit Salad (page 4 – Breakfast & Dinner Cookbook)
Lunch Box: Hearty Beef Buffet (page 35 – 60 Tasty Boxes)
Evening Meal: Garlic Roast Prawns with Tomato and Avocado Salad (page 17 - Breakfast & Dinner Cookbook)
Exercise: Okay, today you can have a rest day, but we’ll be back onto it tomorrow ok!
FridayBreakfast: New Poached Eggs (page 6 – Breakfast & Dinner Cookbook)
Lunch Box: Bean Dream (page 7 – 60 Tasty Boxes)
Evening Meal: Lemon Garlic Chicken Breast with Roast Potato Medley (page 33 - Breakfast & Dinner Cookbook)
Exercise: 30 minutes fast walking or gym x-trainer, bike, rower or swimming. Start getting outside of your comfort zone, work up a real sweat!
SaturdayBreakfast: Any fibre based cereal and 1 piece of fresh fruit
Lunch Box: Gentle Shepherd (page 23 – 60 Tasty Boxes)
Evening Meal: Asian Salmon with Shredded Cabbage (page 30 - Breakfast & Dinner Cookbook)
Exercise: Rest day
SundayBreakfast: Better Than Average, Spicy Beans on Toast (page 2 - Breakfast & Dinner Cookbook)
Lunch: Sunday roast Pork and vegetables, no roast potatoes
Evening Meal: Garlic-Dijon Beef Skewers on Spring Greens (page 19 - Breakfast & Dinner Cookbook)
Exercise: Weight training session
Day 4
Day 5
Day 6
Day 7
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Week 2 – Discover Your True Self
Well done, you’ve made it to the end of week one and how are you feeling? After your first week you should have noticed significant improvements to your energy levels because you’ve been grazing throughout the day. Your health will have taken a boost and you may already start to feel slimmer around the stomach area. Now it’s time to stay motivated and head into week two with your head held high. Remember, if you have a bad stay, don’t get down in the dumps, just start a fresh and pick where you left off. This week I’m going to add an extra 15 minutes to your exercise sessions, but keep them one day on one day off.
Monday
Breakfast: Spiced Oats with Fruit (page 5 - Breakfast & Dinner Cookbook)
Lunch Box: Barbecue Bandwagon (page 19 – 60 Tasty Boxes)
Evening Meal: Spiced Pan Fried Steak with Sautéed Green Beans and Lemon
Exercise: 45 minutes fast walking or gym x-trainer, bike, rower or swimming. Start getting outside of your comfort zone, work up a real sweat!
Day 8
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TuesdayBreakfast: Anti-Yawn Breakfast Smoothie (page 6 - Breakfast & Dinner Cookbook).
Lunch Box: Wilde Ride (page 3 – 60 Tasty Boxes)
Evening Meal: Farmstand Frittata (page 37 - Breakfast & Dinner Cookbook).
Exercise: Rest Day
WednesdayBreakfast: Any fibre based cereal and 1 piece of fruit
Lunch Box: Slammin’ Salmon (page 29 – 60 Tasty Boxes)
Evening Meal: Vegetable Fajitas with Feta Cheese (page 32 - Breakfast & Dinner Cookbook)
Exercise: 45 mins weight training session
ThursdayBreakfast: Super Fresh Fruit Salad (page 4 - Breakfast & Dinner Cookbook).
Lunch Box: The Thighs Have It (page 18 – 60 Tasty Boxes)
Evening Meal: Portabella Burgers with Caramelized Onions and Spicy Sweet Potato Oven Fries (page 10 - Breakfast & Dinner Cookbook).
Exercise: Rest Day
Day 9
Day 10
Day 11
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FridayBreakfast: Spiced Oats with Fruit (page 5 - Breakfast & Dinner Cookbook)
Lunch Box: Grand Ham Slam (page 11 – 60 Tasty Boxes)
Evening Meal: Layered Dinner Salad (page 23 - Breakfast & Dinner Cookbook).
Exercise: 45 minutes fast walking or gym x-trainer, bike, rower or swimming. Start getting outside of your comfort zone, work up a real sweat!
SaturdayBreakfast: Better Than Average, Spicy Beans on Toast (page 2 - Breakfast & Dinner Cookbook)
Lunch Box: Where Have You Bean? (page 5 – 60 Tasty Boxes)
Evening Meal: Just Roast Chicken with Roast Carrots andPotatoes (page 15 - Breakfast & Dinner Cookbook).
Exercise: Rest Day
SundayBreakfast: Tomato and Mushroom Bagel (page 3 - Breakfast & Dinner Cookbook)
Lunch: Sunday roast Pork and vegetables, no roast potatoes
Evening Meal: Open Face Bacon, Avocado and Tomato on Toasted Rustic Bread with Pesto Mayonnaise (page 31 - Breakfast & Dinner Cookbook).
Exercise: 45 mins weight training session
Day 12
Day 13
Day 14
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Week 3 –Reclaim Your True Identity
Nice work! Now you’ve reached the end of your second week and let’s storm onto week three and this week you should really start noticing some differences. Your body is going through some great changes now and while you will notice to see some changes in the mirror, don’t discount the massive health benefits you’re getting. I’m going to increase the workout intensity now, so now I want you to work for an hour on each of your exercise days. Right, let’s get going…
MondayBreakfast: Updated Fry Up (page 4 - Breakfast & Dinner Cookbook)
Lunchbox: Give Peas a Chance (page 6 – 60 Tasty Boxes)
Evening Meal: Curry Chicken Breasts with Mango Chutney and Couscous (page 13 – Breakfast & Dinner Cookbook)
Exercise: 1 hour minutes fast walking or gym x-trainer, bike, rower or swimming. Start getting outside of your comfort zone, work up a real sweat!
Day 15
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TuesdayBreakfast: Terry The Tomato Smoothie (page 7 - Breakfast & Dinner Cookbook)
Lunchbox: Scandinavian Picnic (page 14 – 60 Tasty Boxes)
Evening Meal: Garden Patch Pasta Toss (page 29 - Breakfast & Dinner Cookbook)
Exercise:
Rest Day
WednesdayBreakfast: Tomato and Mushroom Bagel (page 3 - Breakfast & Dinner Cookbook)
Lunchbox: Little Beast Farm Feast (page 23 - 60 Tasty Boxes)
Evening Meal: Mighty Green Salad with Roast Chicken, Mandarin Oranges, Toasted Almonds and Feta Cheese (page 18 - Breakfast & Dinner Cookbook)
Exercise: 1 hour weights session
ThursdayBreakfast: Peanut butter apple toasts (page 3 - Breakfast & Dinner Cookbook)
Lunchbox: Box of Quackers, Asian-style (page 20 - 60 Tasty Boxes)
Evening Meal: Roasted Monk Fish with Dijon Cream Sauce and Sauteed Spinach (page 20 - Breakfast & Dinner Cookbook)
Exercise: Rest day
Day 16
Day 17
Day 18
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FridayBreakfast: Herb Omelette (page 3 - Breakfast & Dinner Cookbook)
Lunchbox: Just in Thyme Turkey (page 21 - 60 Tasty Boxes)
Evening Meal: Pesto Parmesan Pizza with Tomato Salad (page 12 - Breakfast & Dinner Cookbook)
Exercise: 1 hour minutes fast walking or gym x-trainer, bike, rower or swimming. Start getting outside of your comfort zone, work up a real sweat!
SaturdayBreakfast: Any fibre based cereal and 1 piece of fruit
Lunchbox: Tuna Tease (page 27 - 60 Tasty Boxes)
Evening Meal: Spiced Pan Fried Steak with Sautéed Green Beans and Lemon (page 26 - Breakfast & Dinner Cookbook)
Exercise: Rest day
SundayBreakfast: New Poached Eggs (page 12 - Breakfast & Dinner Cookbook)
Lunch: Sunday roast chicken and vegetables, no roast potatoes
Evening Meal: Garlic Roast Prawns with Tomato and
Avocado Salad
Exercise: 1 hour weights session
Day 16
Day 20
Day 21
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Week 4 –This Is How You Should Feel
I’m very proud of you – now you can really start to understand that this new way of healthy eating is something you can sustain for life. You know how easy it is to put together exciting lunch boxes and how to keep your energy running at its optimum rate. In week 4 I’m going to really push you on the exercise and now it’s time to work your hardest. I’d imagine by now you’ve found some great tasting boxes and this week is no exception. Let’s keep the flavour high and your weight low. Let’s head into week for positive than ever.
MondayBreakfast: Super Fresh Fruit Salad (page 4 – Breakfast & Dinner Cookbook)
Lunchbox: Presto Pesto (page 15 - 60 Tasty Boxes)
Evening Meal: Vegetable Curry with Cucumber Salad (page 4 – Breakfast & Dinner Cookbook)
Exercise: 1 hour weights session
Day 22
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TuesdayBreakfast: Tomato and Mushroom Bagel (page 3 – Breakfast & Dinner Cookbook)
Lunchbox: Grecian Sardine Spread (page 30 - 60 Tasty Boxes)
Evening Meal: Pork Chops with Mustard Cream Sauce and Steamed Green Beans (page 22 – Breakfast & Dinner Cookbook)
Exercise: 1 hour minutes fast walking or gym x-trainer, bike, rower or swimming. Start getting outside of your comfort zone, work up a real sweat!
Day 24 – WednesdayBreakfast: Any fibre based cereal and 1 piece of fresh fruit
Lunchbox: Spicy Scrambler (page 3 – 60 Tasty Boxes)
Evening Meal: Rustic Bistro Eggs (page 14 – Breakfast & Dinner Cookbook)
Exercise: Rest Day
ThursdayBreakfast: Terry The Tomato Smoothie (page 7 - Breakfast & Dinner Cookbook)
Lunchbox: Gobblers Delight (page 20 – 60 Tasty Boxes)
Evening Meal: Garlic Roast Prawns with Tomato and
Avocado Salad (page 17 - Breakfast & Dinner Cookbook)
Exercise: 1 hour weight training session
Day 23
Day 24
Day 25
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FridayBreakfast: Spiced Oats with Fruit (page 5 - Breakfast & Dinner Cookbook)
Lunchbox: Lively Lamb Lunch (page 22 - 60 Tasty Boxes)
Evening Meal: Lemon Garlic Chicken Breast with Roast Potato Medley (page 33 - Breakfast & Dinner Cookbook)
Exercise: 1 hour minutes fast walking or gym x-trainer, bike, rower or swimming. Start getting outside of your comfort zone, work up a real sweat!
SaturdayBreakfast: Better Than Average, Spicy Beans on Toast (page 2 - Breakfast & Dinner Cookbook)
Lunchbox: Sunny Summer Crunch (page 2 - 60 Tasty Boxes)
Evening Meal: Portabella Burgers with Caramelized Onions and Spicy Sweet Potato Oven Fries (page 10 - Breakfast & Dinner Cookbook)
Exercise: Rest Day
SundayBreakfast: Super Fresh Fruit Salad (page 4 – Breakfast & Dinner Cookbook)
Lunch: Sunday roast beef and vegetables, no roast potatoes
Evening Meal: Layered Dinner Salad (page 23 – Breakfast & Dinner Cookbook)
Exercise: 1 hour weight training session
Day 26
Day 27
Day 28
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My Info
Weight:
Waist Measurement:
How I feel about my current weight:
How I feel about life right now:
My current energy levels:
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Where do I go from here?First of all congratulations on making it to the end of the 28 day plan. It’s so easy isn’t it! By now you should have learned about proper portion control and you can now start to come up with your own crazy lunch boxes to enjoy throughout your life. If you love The Lunch Box Diet please tell your friends so they can enjoy all of the benefits.
Please add yourself to our social media sites where you’ll be updated of new exciting plans for The Lunch Box Diet.
Please join the other fans at my Facebook page.
http://www.facebook.com/lunchboxdiet
or follow us on Twitter
twitter.com/lunchboxdiet
Share your story…
Please email me at [email protected] and tell me how you’ve got on – you can be one of my new success stories.
All the best
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Example Lunch Box RecipesFarmer FeastGroup A
1 cup broccoli florets 5 asparagus spears 1 bunch curl kale, sliced 1⁄2 cup shallots, chopped 2 stalks celery, cut into sticks
Group B
Eggs with snipped chives and flat leaf parsley
Group C
Thinly sliced apple, immediately tossed with lemon juice, 1 tablespoon crumbled sharp Cheddar
Active Carb option
Rye crackers
1. Steam the broccoli and asparagus spears. Season with coarse salt and pepper. Toss with a scant amount of olive oil. Add to box. Top with curly kale slices, sprinkle with shallots and add celery sticks.
2. Boiled eggs. Cool, peel and chop. Toss with chives and chopped flat leaf parsley. Season with coarse salt and coarsely ground black pepper. Add to box.
3. Top with apple slices and Cheddar.
Hot and Sweet ChopsGroup A
2 handfuls mixed greens 1 cucumber 5 button mushrooms 1⁄2 sweet potato 1 beet
Group B
Pork chops in sweet chili marinade
Group C
Capers, whole grain mustard, crushed peanuts
Active Carb option
Wild rice
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1. Rinse and dry greens. Slice cucumber. Add both to box. Slice mushrooms, sweet potato and beet. Beginning with sweet potato and beet, toss lightly with 1 scant teaspoon olive oil and roast until just beginning to soften. Add mushrooms, toss and continue to cook. Cool and add to box.
2. For at least one hour, marinate pork chops, trimmed of fat, in marinade made with 1 teaspoon orange marmalade, 1⁄2 teaspoon olive oil, 1 teaspoon lemon juice, and 1⁄4 teaspoon crushed red pepper. Grill until done. Cool, slice and add to box.
3. Top with capers, mustard and 1 tablespoon crushed peanuts.
Sea Dream
Group A
1 bunch lambs lettuce 2 carrots 1⁄2 sweet potato 1⁄2 cup peas 5 spears asparagus
Group B
Baked Haddock
Group C
Crushed garlic, olive oil, capers, Kalamata olives
Active Carb option
Cous cous with snipped chives
1. Rinse and dry lettuce. Add to box. Steam carrots, sweet potato and peas. Cool and add to box. (Note: Asparagus will be cooked with haddock).
2. Season haddock with salt and lemon pepper. Place on oven-proof pan coated with cooking spray. Toss trimmed asparagus spears with 1⁄2 teaspoon olive oil and place around haddock. Cook until done, checking on asparagus to avoid overcooking. Cool and place asparagus and haddock broken into pieces in box.
3. Add crushed garlic to 1 tablespoon olive oil. Sprinkle over box along with capers and olives.
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Example Breakfast RecipeUpdated Fry Up Makes one serving
2 eggs 1 teaspoon olive oil 1⁄4 cup onion, sliced 2 slices center-cut (lean) bacon 1 slice whole grain bread 1⁄2 cup canned beans 1⁄4 teaspoon country (grainy) mustard
2 slices fresh tomato Ground black pepper Kosher salt Snipped chives Snipped flat leaf parsley
Poach the eggs or fry in non-stick pan using no oil or butter. Meanwhile, heat olive oil in pan and sauté onion until caramelized to a deep brown. Put beans in pan and heat. Stir in mustard and season with ground black pepper. Cook bacon well in microwave or pan, until crisp. Drain well. Put beans on serving plate and top with caramelized onion. Add sliced tomatoes to plate and season with salt and pepper; garnish with chives and parsley. Add eggs and toast to the plate, and serve.
Example Dinner RecipeJust Roast Chicken with Roast Carrots and Potatoes
3 tablespoons Dijon mustard (grainy or plain) 3 tablespoons olive oil 2 cloves chopped garlic 1 tablespoon lemon zest (optional)
1 roasting chicken (4 to 5 pounds) Kosher salt Roughly ground black pepper.
Mix the first four ingredients in a small bowl. Salt and pepper the inside of the chicken. Cut lemon in half, squeeze half the lemon in the chicken and place the squeezed lemon half in the chicken.
Put half the sauce under the skin of the chicken (loosen skin on the breast with your fingers first). Spread the rest of the sauce on the chicken. Put chicken in a roasting pan with one cup of water or white wine in the bottom of the pan.
Roast uncovered in a 425-degree, preheated oven. A 4- pound chicken should be finished in about on hour. Add more water or wine if needed. To test for doneness, cut into thigh; juices will run clear when chicken is done.
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Roast Carrots and Potatoes
3 large carrots, chopped on the diagonal in one-inch pieces 2 medium potatoes, cut into one-inch pieces 1⁄4 cup olive oil
2 cloves garlic, pressed or minced finely 1⁄2 cut flat leaf parsley Kosher salt Cracked pepper
Preheat oven to 425 degrees. Toss carrots and potatoes with olive oil and garlic. Scatter mixture in one layer on baking sheet. Roast for about one hour, testing for doneness and turning twice during roasting time.
Toss with flat leaf parsley, salt and pepper, and serve.
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