Monday
BREAKFAST 300kcal
Soak 30g oats in 200ml
skimmed milk overnight
with a splash of vanilla
extract and 10g chopped
almonds. Stir in 1 grated
apple before serving
SNACK 132kcal
25g dark chocolate
LUNCH 398kcal
Mix 60g drained tuna canned
in olive oil with 15g reduced-
fat salad cream and 1/2
chopped yellow pepper.
Serve on 2 slices wholemeal
toast, sprinkled with chopped
fresh flatleaf parsley
SNACK 142kcal
30g unsalted cashew nuts
DINNER 498kcal
1 serving mexican-style
nacho peppers (p66). Plus
a fruit salad made from80g
chopped
yellow or
orange
melon and 2
segmented
satsumas
YOUR DIET PLAN
IF YOU’RE CARRYING
SOME EXTRA POUNDS,
your heart will thank you
for tucking into my
nutritious, tasty diet plan.
With a day-by-day menu to
get you started, there are
also recipes, snacks and
product suggestions to
follow, which you can mix
and match. My plan will
allow you to burn off up to
2lb a week if you also get
physically active each day.
I’ve included heart-friendly
foods like oats, nuts, apples,
pears, avocados, pulses, lots
of colourful vegetables and
oily fish, which help to
lower cholesterol as part
of a healthy lifestyle.
Here are my tips for
keeping 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, each day
have 300ml skimmed
milk, unsweetened almond
milk or calcium-fortified
alternatives in skinny
coffees or shakes to help
meet your calcium needs.
The delicious, nutritious and versatile way to loseweight
Tuesday
BREAKFAST 300kcal
2 poached eggs served on
1 slice toasted wholemeal
bread with 1 grilled tomato
on the side
SNACK 133kcal
100g 2% fat greek yogurt
with 80g grapes
LUNCH 393kcal
1 serving hummus and
falafel stuffed pittas (p62),
plus an apple
SNACK 164kcal
10g chopped dried apricots
mixed with 20g pine nuts
DINNER 512kcal
1 serving
salmon with
spring salad
and harissa
hummus
(p46)
Wednesday
BREAKFAST 306kcal
2 Oatibix with 15g sultanas
and 1 sliced banana, served
with 100ml skimmed milk
SNACK 141kcal
25g slice malt loaf and
1 apple
LUNCH 400kcal
Spread 1 wholegrain tortilla
wrap with 50g reduced-fat
hummus. Scatter over
1/2 diced avocado, a diced
chunk of cucumber and
chopped fresh flatleaf
parsley. Squeeze over a little
lemon juice, grind over black
pepper, then wrap up
SNACK 140kcal
2 oatcakes, 60g cottage
cheese and celery sticks
DINNER 517kcal
1 serving pork schnitzels
with vegetable wedges and
slaw (p49).
Plus 80g
blueberries
with 50g low-fat
natural yogurt
to follow
66 46 49
TOTAL
1,470
kcal
TOTAL
1,502
kcal
TOTAL
1,504
kcal
EASY MEAL PLANNING ONLINE Our Healthy Food Meal Planner tool hasrecipes
78 HEALTHY FOOD GUIDE MAY 2019
and keep it off for good
ecipes to suit most dietary needs and one-click shopping for ingredients. Find it at