The Lunch Box Diet: Rainbow 28 Day Weight Loss Plan

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CONTENTS
• What is it? 03
Lunch Box Diet : Rainbow 02

• Week 1 05

• Week 2 09

• Week 3 12

• Week 4 15

• Where Do I Go From Here? 19

• Example Lunch Box Recipes 20

• Example Breakfast Recipe 22

• Example Evening Meal Recipe 22

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.

What 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 Fitness
References: www.beginnersrunningguide.co.uk

Week 1 –
The Rainbow Starts Here
Ok, 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!

My Info

Weight:

Waist Measurement:

How I feel about my current weight:

How I feel about life right now:

My current energy levels:

Monday
Day Breakfast: Super Fresh Fruit Salad (page 4 – Breakfast &
1 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!

Tuesday
Day Breakfast: Tomato and Mushroom Bagel (page 3 –
2 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!

Wednesday
Day Breakfast: Any fibre based cereal and 1 piece of fresh
3 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!

Thursday
Dinner Cookbook)
4 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!

Friday
Day Breakfast: New Poached Eggs (page 6 – Breakfast &
5 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)

Saturday
Day Breakfast: Any fibre based cereal and 1 piece of fresh fruit

6 Lunch Box: Gentle Shepherd (page 23 – 60 Tasty Boxes)
Evening Meal: Asian Salmon with Shredded Cabbage
(page 30 - Breakfast & Dinner Cookbook)
Exercise: Rest day

Sunday
Day Breakfast: Better Than Average, Spicy Beans on Toast
7 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

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
Day
8 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

Tuesday
Day Breakfast: Anti-Yawn Breakfast Smoothie (page 6 -
9 Breakfast & Dinner Cookbook).
Lunch Box: Wilde Ride (page 3 – 60 Tasty Boxes)
Evening Meal: Farmstand Frittata (page 37 - Breakfast &
Dinner Cookbook).

Exercise: Rest Day

Wednesday
Day Breakfast: Any fibre based cereal and 1 piece of fruit
10 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

Thursday
Day Breakfast: Super Fresh Fruit Salad (page 4 - Breakfast &
11 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

Friday
Day Breakfast: Spiced Oats with Fruit (page 5 - Breakfast &
12 Dinner Cookbook)
Lunch Box: Grand Ham Slam (page 11 – 60 Tasty Boxes)
Evening Meal: Layered Dinner Salad (page 23 - Breakfast
& Dinner Cookbook).


Saturday
13 (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

Sunday
Day Breakfast: Tomato and Mushroom Bagel (page 3 -
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

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…

Monday
Day Breakfast: Updated Fry Up (page 4 - Breakfast & Dinner
15 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!

Tuesday
Day Breakfast: Terry The Tomato Smoothie (page 7 -
Lunchbox: Scandinavian Picnic (page 14 – 60 Tasty Boxes)
Evening Meal: Garden Patch Pasta Toss (page 29 -
Breakfast & Dinner Cookbook)

Exercise:
Rest Day

Wednesday
Day Breakfast: Tomato and Mushroom Bagel (page 3 -

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

Thursday
Day Breakfast: Peanut butter apple toasts (page 3 - Breakfast
18 & 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

Friday
Day Breakfast: Herb Omelette (page 3 - Breakfast & Dinner
16 Cookbook)
Lunchbox: Just in Thyme Turkey (page 21 - 60 Tasty
Boxes)
Evening Meal: Pesto Parmesan Pizza with Tomato Salad


Saturday
Day Breakfast: Any fibre based cereal and 1 piece of fruit

20 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

Sunday
Day Breakfast: New Poached Eggs (page 12 - Breakfast &
21 Dinner Cookbook)
Lunch: Sunday roast chicken and vegetables, no roast
potatoes
Avocado Salad

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.

Monday
22 Dinner Cookbook)
Lunchbox: Presto Pesto (page 15 - 60 Tasty Boxes)
Evening Meal: Vegetable Curry with Cucumber Salad
(page 4 – Breakfast & Dinner Cookbook)

Tuesday
Day Breakfast: Tomato and Mushroom Bagel (page 3 –
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)

Day 24 – Wednesday
Day Breakfast: Any fibre based cereal and 1 piece of fresh
fruit
24 Lunchbox: Spicy Scrambler (page 3 – 60 Tasty Boxes)
Evening Meal: Rustic Bistro Eggs (page 14 – Breakfast &
Dinner Cookbook)
Exercise: Rest Day

Thursday
Day Breakfast: Terry The Tomato Smoothie (page 7 -
Lunchbox: Gobblers Delight (page 20 – 60 Tasty Boxes)
Avocado Salad (page 17 - Breakfast & Dinner Cookbook)
Exercise: 1 hour weight training session

Friday
Day Breakfast: Spiced Oats with Fruit (page 5 - Breakfast &
26 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)


Saturday
27 (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

Sunday
28 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

My Info

Weight:

Waist Measurement:

How I feel about my current weight:

How I feel about life right now:

My current energy levels:

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 info@lunchboxdiet.co.uk and tell
me how you’ve got on – you can be one of my new success
stories.
All the best

Example Lunch Box Recipes
Farmer Feast
Group 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 Chops
Group 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

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.

Example Breakfast Recipe
Updated 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 Recipe
Just 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.

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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The Lunch Box Diet: Rainbow 28 Day Weight Loss Plan

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