2019-06-01_Healthy_Food_Guide_UK_(2)

YOUR WAY

and keep it off for good

Thursday

BREAKFAST 337kcal

Smoothie made by blending

¼ avocado with 60g kale,

½ pear, 50g 2% fat greek

yogurt, 1tbsp toasted

sunflower seeds and 150ml

water. Have with a banana

SNACK 202kcal

50g malt loaf plus

1 sliced apple

LUNCH 331kcal

½ serving squash hummus

with dippers (p62) – saved

from Tuesday – plus a

75g pure fruit ice lolly

SNACK 170kcal

20g each toasted

sunflower seeds and

dried apricot pieces

DINNER 446kcal

1 serving lemongrass

and ginger

calamari

with noodle

salad (p50)

Friday

BREAKFAST 313kcal

Combine 40g oatflakes

with 150ml skimmed milk,

stir in 1 grated apple and

top with 10g toasted,

chopped hazelnuts

SNACK 130kcal

25g dark chocolate

LUNCH 396kcal

300ml fresh pea soup

with 1 slice wholemeal

bread. Plus 1 nectarine

SNACK 182kcal

1 pear, raisin and carrot

muffin (p65) plus

150ml glass chilled

skimmed milk (or low-fat,

fortified dairy alternative)

DINNER 498kcal

1 falafel and

tabouleh

wrap (p62)

Saturday

BREAKFAST 319kcal

Fry 75g chopped mushrooms

in 1tsp olive oil for 5 min.

Make a 2 egg omelette,

adding the mushrooms and

some torn fresh basil just

before finishing. Serve

with 1 grilled tomato and

1 slice sourdough toast

SNACK 150kcal

Skinny cappuccino and

1 peach

LUNCH 383kcal

Crush 100g drained, canned

butter beans with pepper,

finely diced tomato and

chopped fresh parsley.

Spread ½ mashed avocado

on a tortilla wrap, top with

the bean mixture and roll up

SNACK 161kcal

60g chopped strawberries

with 1tbsp single cream and

1 digestive biscuit

DINNER

494kcal

1 serving

barbecued

salmon and veg

parcels (p48)

SUNDAY

BREAKFAST302kcal

2 blueberrypikelets(p64)

plus1 bananaanda

skinnycappuccino

SNACK184kcal

30galmonds

LUNCH404kcal

Roast80geachredpepper,

onionandcourgettein1tsp

oliveoil.Cook60gquinoa

accordingtothepack

instructions.Drainandmix

withtheroastedvegand

50greduced-fatfeta.

SNACK130kcal

1 chocolateeclair(p59)

DINNER502kcal

1 servingrosemarygarlic

lambwith

roasttomato

panzanella

(p53)

50 65 48 53

LOSE

8lbin

4 WEEKS

NUTRITION

APPROVED

RECIPES

TOTAL

1,507

kcal

TOTAL

1,522

kcal

TOTAL

1,486

kcal

TOTAL

1,519

kcal

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

Weight loss

JUNE 2019 HEALTHY FOOD GUIDE 69