Follow the chart six days a week and on the seventh, substitute a meal, by giving yourself a little treat that you enjoy. (Do not over indulge but keep to sensible eating). The seventh day can be any day, Sat; Sun Tue or Wed but keep to this day and don’t change your pattern.
If you have a medical condition, consult your doctor before you start the sensible eating chart.
Choose from the following
- Breakfast
- Your choice of cereal with skimmed milk
IE:- Cornflakes
- Albran
- Muesli
- Porridge
-Fruit
-Toast with low fat spread or honey
-Liquid (water, skimmed milk or Tea)
Mid-morning break
-Fruit or yoghurt and liquids
Lunch
-Sandwiches (whole meal bread with low fat spread)
-Chicken or tuna (sandwich)
-One piece of fruit
-Liquid’s
Dinner
-Any combination of baked potato, basmati rice, salad, grilled chicken, fish, tuna or turkey.
-Fruit or low fat yoghurt
-Liquids (skimmed milk or water)
Supper (NOT AFTER 9:30pm)
-One round of brown bread toasted with low fat spread or honey or a small banana.
Liquids
Stay off
-Chocolate, sweets, crisps,
-chips, fried food,
-butter, cheese,
-biscuits
-beer or alcohol
If you feel hungry between meals carry a carrot or a tub of tuna in brine to eat when peckish.
Furthermore, a good multi- vitamin should be taken!
//
Comments
i think this diet is a very sensible one, its not outstanding its literally what any healthy person would eat i, going to try and follow this but i no myself it would be hard as i am only 16 and only starting kickboxing training
By jennyjenny on 26 Nov 2011
going t start wit dis today hope all gos gud for me need t drop for my fight soon!!
By DonnaDonna on 09 Jan 2011
I have cut all my dodgy foods out, and I have only got a couple of Months left until my fight, I have dropped 4kgs in a space of over two weeks, the problem I have got with the diet I am on is that it’s making me feel lethargic, I train every day and finding the right diet which works is like trying to find a needle in a Haystack, I’m hoping this’ll work (PROKICK EDIT - Every one is individually different, so eating plans are really trial & era experiment until you have the one that works for you. This is a guideline but everything else must be taken into account: Your training plan, sleep, and your own state of mind) Good luck. Bm
By the man that canthe man that can on 28 Jul 2010
i think this is a sensible plan but dieting doesnt always wok how you want it to thow… but i think ill try this out
By lol smiley facelol smiley face on 20 Oct 2009
From my, not always successful experience, I learned that dieting is far from being the best way of keeping oneself fit. I kept to asparagus diet - EDIT for a certain period of time and together with kilos I’ve lost a significant part of my health. I’m sure now that everything is good only in a system tohether with healthy food, sport and positive way of thinking.
By pesterpester on 14 Jun 2009
reading the article about diet and nutrian, seems very sensible. i know the training and advice from my old prokick days still pays me benifits each and every day. keeps me healthy and fighting fit…... hoping to keep the prokick tradition going,
the new web site looks fantastic sir….
By graham thomsongraham thomson on 11 Apr 2009
Hi Mr Murray
Things are good thanks, apart from being out of work like so many others at the minute!!
Im getting married on 4th April, less than 2 weeks to go, then im away for the best part of 3 weeks! I’ll be up that direction a few times this week, so i’ll make a point of calling into the gym to show my face, hard to believe its been 2 years almost since ive been in!!
Regards
Adrian
By Adrian ClarkeAdrian Clarke on 22 Mar 2009