What do you associate the word weekend with? For most of us, it’s about decompressing after a hectic week. Wine, food and sleep are enjoyed in abundance.
Admittedly, there’s something liberating about a lack of weekday structure – however, if you are watching your calorie intake it can be a minefield of over-indulgence.
Family dinners, cafe brunches, Sunday roasts, pub outings – the list of potential calorie blow-outs is huge. Plus, no one wants to be the killjoy who declines the desserts or roast potatoes!
Here at 12WBT, a lot of our members are on a 1,200-calorie-a-day plan. It’s all about eating well, and being mindful of portion sizes.
Here’s what a typical weekend would look like on 1,200 calories a day: whether you’re staying in with some 12WBT recipes, or going out. We’ve also included a few FREE 12WBT recipes, too!
Option 1: Breakfast Crumble with Cinnamon Yoghurt
Option 2: Baked Italian Eggs (click here for recipe)
Cafe order: 2 poached eggs on 1 piece sourdough with roasted tomatoes, spinach and mushrooms, and a long black or skinny flat white
Option 1: Tuna and Bean Slaw Pita Pockets
Option 2: ‘Bunless’ Burgers (click here for recipe)
Cafe order: 3 soft-shell tacos with grilled chicken or vegetables, salsa and salad (hold the sour cream and cheese)
Option 1: Warm Lamb, Pumpkin and Pomegranate Salad (click here for recipe)
Option 2: Baked Spinach and Ricotta Cannelloni
Restaurant order: Grilled fish of the day with mixed vegetables and 3 to 4 roast potatoes
Option 1: Corn Fritters
Option 2: Poached Eggs with Asparagus and Feta
Cafe order: Small bircher muesli with fresh fruit and a skinny latte
Option 1: Coriander Pesto Spaghetti with Roasted Capsicum
Option 2: Chicken and Broccoli Soup (click here for recipe)
Cafe order: Grilled chicken salad with olives, feta, fresh herbs and a light dressing
Option 1: Chicken Tikka Curry with Cauliflower Mash (click here for recipe)
Option 2: Bunless Burgers (click here for recipe)
Restaurant/takeaway order: Small chicken laksa
Weekend snacks at home
Option 1: 1 chopped apple with a tablespoon of peanut or almond butter
Option 2: 1 tablespoon of ricotta on two corn thins with sliced fresh tomato and cracked pepper