SUNDAY MONDAY TUESDAY WEDNESDAY
H 2 O
Breakfast
Optional
snackLunch
Optional
snackDinner
Alcohol
Optional
dessertExercise
Plan your week,
Wondering
what to eat
this week?
Try these
delicious
meal ideas
Start each day with a glass of water. You should have 6-10 glasses every day,
60-second
brekkie
(page 87)Breakfast
smoothie
(page 70)2 slices wholegrain
toast topped with
1 sliced tomato
& 1⁄3 small sliced
avocadoHotcakes with
mixed berry
compote and
ricotta cream
(page 71)1½ cups fruit salad 1 slice wholegrain
toast topped with
1-2 tsp 100% fruit
spread175g tub diet
yoghurt30g mixed
unsalted nutsHam, fennel and
apple burger
(page 38)Indian nachos
(page 34)Chicken satay
noodle salad
(page 47)Roasted veg and
feta quinoa salad
(page 46)2 wholegrain
biscuits & 20g
reduced-fat
cheddar1 piece fresh fruit 1½ cups fruit
salad175g tub diet
yoghurtBBQ steak with
chickpea &
tomato salad
(page 25)
Pictured aboveRicotta, asparagus
and prosciutto
pasta (page 25)
Pictured aboveIndian-style
chicken with
pickled slaw
(page 26)
Pictured aboveSoy and salmon
parcels (page 33)
Pictured above1 cup skim milk
with 1 tsp Milo4 canned apricot
halves with ½ cup
low-fat custardBerry fro-yo
(page 80)Easy kiwi sorbet
(page 80)Aim for 20-60 minutes of moderate exercise each day
If you choose to drink, stick to 1-2 standard drinks per day. It’s also a good idea to
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