heaLTh | diet
day 6
b rE Ak fA s T: 1 small wholewheat
roll with 1 grilled chicken sausage
and 1 tomato; 150ml orange juice.
LuncH: 2 taco shells filled with
green leaves, tomato and peppers,
half a can of baked beans in chilli
sauce and 1 tbsp grated Parmesan.
dinnEr: 140g baked white fish
served with 100g oven chips,
peas and roasted cherry tomatoes.
Fruit salad.day 7
b rE Ak fA s T: Slice of wholewheat
toast topped with 1 tbsp peanut-,
cashew- or almond butter and
thin slices of apple.
LuncH: 300g of tomato soup,
1 slice of wholewheat toast cut
into croutons; 1 banana.
dinnEr: A baked salmon steak
served with cooked lentils and
steamed spinach.cHocolate
cHoicesEnJoy onE A dAy!
✱ 1 Lindt Hello Emoji Milk Chocolate
✱ Flake bar
✱ 1 Kinder Joy egg
✱ 35g white-, milk- or
dark chocolateday 1
b rE Ak fA s T: 1 slice of wholewheat toast
topped with a poached egg and grilled
tomatoes; 150ml orange juice.
LuncH: 1 medium baked potato with
a handful of prawns mixed with 2 tsp
low-fat mayo, cucumber and pepper
salad; 1 kiwi fruit.
dinnEr: 2 lean lamb chops with gravy
made from granules, 120g boiled potatoes,
carrots and green veg; 100g frozen berries
(sprinkled with stevia to sweeten).
day 2
b rE Ak fA s T: 50g of unsweetened muesli
with milk from your 300ml daily allowance.
Top with 1 chopped banana.
LuncH: Sandwich made from two slices
of wholewheat bread spread with 60g
reduced-fat hummus and filled with
grated carrot.
dinnEr: Fry 1 chopped, skinless chicken
breast in 1 tsp oil until brown. Add peppers,
courgette, broccoli and red onion and fry
until soft. Add 2 tbsp hoisin sauce and heat
through. Serve with 4 tbsp brown rice.
day 3
b rE Ak fA s T: Porridge made in the
microwave with 50g oats and low-fat
milk from your allowance. Add berries
and a drizzle of maple syrup.
LuncH: 3 tbsp bought or home-made
guacamole (avocado, lemon juice, fresh
chilli, tomatoes and garlic) served with
vegetable crudités and two rice cakes.
dinnEr: Thread three skewers with a
selection of chopped vegetables like cherry
tomatoes, mushrooms, onions and green
peppers. Brush with olive oil and grill. Serve
on a bed of 150g pasta with 2 tsp pesto.
day 4
b rE Ak fA s T: 1 slice of wholewheat toast
topped with 30g low-fat cream cheese and
60g smoked salmon; 1 small citrus fruit.
LuncH: A 1 250kJ shop-bought sandwich
or salad; 1 apple.
dinnEr: Prawn and veg risotto: chop
1 small onion, 1 garlic clove, 1 stick of celery,
1 green pepper and half a red pepper. Fry the
veg for a few min, add 3 tbsp risotto rice and
cook for 3 min, stirring. Pour in 150ml stock,
bring to the boil and simmer until liquid has
absorbed. Add a handful of cooked prawns,
stir through until warm and serve with salad.day 5
b rE Ak fA s T: Handful of dried apricots
topped with 100g fat-free yoghurt and
1 tbsp granola.
LuncH: Tin of tuna on 1 slice of wholewheat
toast. Watercress salad.
dinnEr: Dry-fry 100g lean minced beef,
add ½ small chopped onion, ½ green- and
½ red pepper and chilli powder to taste.
Cook for a few min, then add 200g canned
chopped tomatoes, 1 tbsp tomato purée,
200ml beef stock and 2 tbsp canned kidney
beans. Cook until the vegetables are soft
and the sauce thickened. Serve with 4 tbsp
cooked brown rice and salad.go on,
enjoy!ThE MEnu plAn