SUNDAY MONDAY TUESDAY WEDNESDAY
H 2 O
Breakfast
Optional
snack
Lunch
Optional
snack
Dinner
Alcohol
Optional
dessert
Exercise
Plan your week,
W
OR
DS
SH
AN
NO
N^
LA
VE
RY
(D
IET
ITI
AN
)^ P
HO
TO
GR
AP
HY
G
ET
TY
IM
AG
ES
Wondering
what to eat
this week?
Try these
delicious
meal ideas
Start each day with a glass of water. You should have 6-10 glasses a day
Green
smoothie
(page 79)
Fruit & nut muesli
with yoghurt
(page 77)
Mushroom, corn
and parmesan
omelette
(page 78)
Cauliflower &
parmesan fritters
with roasted
tomatoes (page 78)
1 slice Burgen
Wholemeal &
Seeds toasted with
2 Tbsp reduced-fat
ricotta
1 small apple Beetroot orange
& ginger juice
(page 65)
1 orange
Lemon marjoram
sardines with
walnut & pepper
dressing (page 61)
Creamy sweet
corn & mussel
chowder
(page 48)
Lamb cutlets
with minty broad
bean mash (page
57), plus 150g
strawberries
Chicken with
quinoa Greek
salad (page 58)
1½ cups chopped
watermelon
2 Vita-Weats each
topped with 1 tsp
hummus & sliced
tomato
175g tub Yoplait
Forme & ½ pear
Spinach and
cream cheese dip
(page 64)
Turkey patties
with Greek salad
(page 23)
Pictured above
Soy roasted Asian
greens and salmon
(page 23)
Pictured above
Cauliflower, leek
and cheddar soup
(page 24)
Pictured above
Korean sesame
pork stir-fry
(page 38)
Pictured above
90g Skinny Cow
Double Choc
Sundae
1 cup skim milk
with flavoured
Sippah straw
1 small banana
(70g)
¾ cup frozen
berries, warmed
and topped with
½ cup diet yoghurt
Aim for 20-60 minutes of moderate exercise each day
If you choose to drink, stick to 1-2 standard drinks per day. It’s also a good idea to