2019-06-01_Healthy_Food_Guide_UK_(2)

Monday

BREAKFAST300kcal

1 pear,raisinandcarrot

muffin(p65)plusa banana

anda skinnycappuccino

SNACK132kcal

200ggrapes

LUNCH400kcal

Cook40gbrownriceand

grill2 sardines.Meanwhile,

fry½choppedleekand

50gfrozenpeasin1tsp

oliveoil.After2 min,add

a smallLittleGemlettuce

cutintoquarters.Once

softened,mixinthericeand

thejuiceofa lemon.Serve

withthesardinesontop

SNACK158kcal

30g70%darkchocolate

DINNER487kcal

1 servingbean

bruschetta

(p61)

YOUR DIET PLAN

WANT TO LOSE

WEIGHT AND KEEP

IT OFF? My nutritious

diet plan tastes so

good you’ll stick to it.

The day-by-day menu

gets you started, and

it’s followed by recipes,

snacks and products

to mix and match. You

can lose up to 2lb a

week if you factor in

exercise. Here’s how

to keep it healthy:

l Choose a variety of

meals and snacks for

a spread of nutrients.

l Keep tabs on your

five-a-day – our recipe

symbols will help you.

l Include meat-free

days, plus two 140g

portions of fish, one

of which should be

oily fish, each week.

l Drink 1–2 litres

of fluid a day – water,

low-calorie drinks

or teas are best.

l In addition, have

300mlskimmed

milk, unsweetened

almondmilkor

calcium-fortified

alternativeseachday

inskinnycoffeesor

shakestohelpmeet

yourcalciumneeds.

The delicious, nutritious and versatile way to loseweight

Tuesday

BREAKFAST 314kcal

The night before, mix 5g

flaxseeds (linseeds) and 5g

sunflower seeds with 40g

oats, 80g raspberries and

200ml skimmed milk, and

leave in the fridge overnight

ready for the morning

SNACK 130kcal

25g 70% dark chocolate

LUNCH 401kcal

½ serving squash hummus

with dippers (p62) – save

the other half for Thursday –

and 1 apple. Have a 100g

Petit Filous to follow

SNACK 150kcal

1 banana with an oatcake

DINNER 520kcal

1 serving tandoori

chicken skewers with

cucumber

raita(p48)

Wednesday

BREAKFAST 292kcal

1 cranberry, oat and

seed bar (p66) plus

150g 2% fat greek yogurt

and 80g grapes

SNACK 176kcal

30g cashew nuts

LUNCH 400kcal

Cook and drain 80g

wholewheat penne. Mix in

100g drained tuna in olive oil

and 80g steamed broccoli

broken into small florets

SNACK 143kcal

1 slice fruit loaf with

30g ricotta cheese

DINNER 471kcal

1 serving Veggie frittata

with pesto

(p63)

61 48 63

TOTAL

1,477

kcal

TOTAL

1,482

kcal

PLANYOURDIETMEALSONLINEOurHealthyFood Meal Planner tool has recipes

TOTAL

1,515

kcal

68 HEALTHY FOOD GUIDE JUNE 2019

and keep it off for good

to suit most dietary needs and one-click shopping for ingredients. Find it at