MONDAY
Breakfast 40g porridge
oats, 125ml skimmed milk.
2 handfuls of berries.
Lunch Simple salad of
rocket, tomato, cucumber
and 4-5 olives. Top with 40g
of any cheese or 100g of any
other protein like chicken,
tuna, egg.
Dinner Veggie night:
2 Quorn sausages with 100g
new potatoes, unlimited vegetables.
THURSDAY
Breakfast 1 egg, boiled,
scrambled or poached.
2 slices of granary toast.
1 piece.
Lunch Simple Salad Day:
Rocket, tomato, cucumber,
5 olives. Top with 40g
cheese or 100g chicken,
ham, tuna, egg etc.
Dinner Burger night:
Serve 1 quarter-pounder or
veggie burger in a wholemeal bun with salad.FRIDAY
Breakfast 40g
porridge oats made with
125ml skimmed milk. 2
handfuls of berries.
Lunch Any supermarket
sandwich under 350
calories. Handful of cherry
tomatoes and 4-5 olives.
Dinner Fish night: 125g
of any fresh fish or 1 breaded fillet, grilled. Served with
150g mashed potatoes and unlimited vegetables.
TUESDAY
Breakfast 1 egg, boiled,
scrambled or poached.
2 slices of granary toast.
1 piece of fruit.
Lunch 400g carton of
any soup. 3 oatcakes
topped with cucumber.
125g low-fat yoghurt.
Dinner Pasta night: Try
40g (dry weight) pasta
served with sauce – try 200g tinned tomatoes,
mushrooms, onion and 100g of tuna.WEDNESDAY
Breakfast 40g Bran
Flakes, All-Bran or 2
Weetabix, 125ml skimmed
milk. 1 piece of fruit.
Lunch Any supermarket
sandwich under 350
calories. Handful of cherry
tomatoes and 4-5 olives.
Dinner Stir-fry night:
Stir-fry 150g of protein like
chicken, pork, prawns or tofu with unlimited
vegetables and ½ sachet of any sauce.
SATURDAY
Breakfast 40g Bran
Flakes or All-Bran or 2
Weetabix, 125ml skimmed
milk. 1 piece of fruit, chopped.
Lunch 400g carton of any
soup. 3 oatcakes topped with
cucumber. 125g low-fat
yoghurt.
Dinner Fake-out night: Any
curry, Chinese or other takeout-style ready meal under
500 calories. Unlimited vegetables.SUNDAY
Breakfast 1 egg, boiled,
scrambled, poached. 2
slices of granary toast.
1 piece of fruit.
Lunch Simple Salad:
Rocket, tomato, cucumber,
4-5 olives topped with 40g
of any cheese or 100g of
any other protein like
chicken, tuna, egg.
Dinner Roast Night: 150g
of any roast meat, 2 roast
potatoes, unlimited vegetables.
SNACKS
Choose one each day125g pot low-fat yoghurt
1 piece of fruit
1 Freddo bar
Small skimmed-milk coffee
and 1 rich tea biscuit1 x
oatcakes with
2 x 20g cheese