2019-05-01_Healthy_Food_Guide_UK

YOUR WAY

and keep it off for good

Thursday

BREAKFAST 295kcal

1 toasted wholemeal english

muffin spread with 10g

almond or cashew butter.

Plus 1 sliced pear

SNACK 162kcal

Skinny cappuccino and

1 orange

LUNCH 395kcal

Cook 60g dried quinoa.

Drain, cool, then stir through

80g steamed and cooled

broccoli florets and 50g

diced reduced-fat feta. Serve

seasoned with black pepper

and lemon juice. Follow with

80g each diced peaches

and pineapple (canned in

juice or fresh)

SNACK 140kcal

6 brazil nuts

DINNER 489kcal

1 serving curried sweet

potato rösti

with roasted

veg salad

(p50)

Friday

BREAKFAST 300kcal

1/2 pink grapefruit,

segmented. Follow with

2 eggs, scrambled, then

stirred through 40g cooked,

brown rice, sprinkled with

chopped fresh flatleaf

parsley and diced red chilli

SNACK 150kcal

1 slice toasted fruit bread

and 1 apple

LUNCH 400kcal

1 slice sourdough toast,

rubbed with fresh garlic,

if you like, topped with

1 sliced tomato and 95g

drained sardines canned in

olive oil. Squeeze over a little

lemon juice and grind over

black pepper to serve

SNACK 158kcal

20g toasted sunflower seeds

DINNER 490kcal

1 serving spiced

barbecue

chicken with

cucumber

pickle salad

(p71)

Saturday

BREAKFAST 316kcal

Make a smoothie with 1

banana, 100g frozen berries

and 200ml reduced-fat soya

milk or skimmed milk. Follow

with 1 slice wholemeal toast

spread with 30g ricotta

SNACK 148kcal

30g chopped dried apples

with 15g unsalted pistachios

LUNCH 405kcal

Combine 100g drained

canned chickpeas with 1

diced tomato, ¼ chopped

avocado and 90g cooked

prawns. Stir in a little dijon

mustard, drizzle over 1tsp

olive oil and squeeze over

some lime juice to serve

SNACK 142kcal

25g walnuts

DINNER 475kcal

1 serving baby beetroot,

feta and

lentil salad

(p47). Follow

with 100g

pot crème

caramel

Sunday

BREAKFAST295kcal

Serve1/2x 410gdrainedcan

ofprunesinjuicewith100g

2%fatgreekyogurt

SNACK134kcal

1 slicedbananaand

1 choppedkiwi

LUNCH372kcal

1 servingsmokedsalmon

andgoat’scheesefritters

(p54)

SNACK200kcal

2 slicestoastedfruitbread

DINNER482kcal

1 serving

turmeric

chickenbowl

(p48). Plus

160gmelon

tofollow

50 71 47 54

LOSE

8lbin

4 WEEKS

HE ART-

FRIENDLY

RECIPES

TOTAL

1,486

kcal

TOTAL

1,483

kcal

TOTAL

1,481

kcal

TOTAL

1,498

kcal

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

Weight loss

MAY 2019 HEALTHY FOOD GUIDE 79