Healthy_Food_Guide_UK_-_January_2020

Monday

BREAKFAST100gmixed

driedfruitpoachedina

littleorangejuice,served

warmwith50g2%fatgreek

yogurtsprinkledwith5g

pistachios288kcal

SNACK25gdark

chocolate130kcal

LUNCH200gbaked

potatotoppedwith100g

cottagecheesemixedwith¼avocado.

Servewitha greensaladwith

2tspfrenchdressing405kcal

SNACK20gsunflowerseedsmixed

with20gsultanas186kcal

DINNER1 servingleek,spinachandwhite

beanpie(p18)506kcalw

YOUR NEW YEAR

DOYOUNEEDTOLOSEWEIGHT AND

WANTALONGTERMSOLUTION?My

nutritiousdietplantastessogoodyou’llstick

toit.Theday-by-daymenutogetyoustartedis

followedbyrecipes,snacksandproductstomixandmatch.

Youcanloseupto2lba weekif youfactorinexercise

throughoutthemonth.Here’showtokeepit healthy:

The delicious, nutritious and versatile way to lose weight and keep it off for good

Thursday

BREAKFAST 40g oat

flakes-style cereal with

100ml skimmed milk and

1tbsp 2% fat greek yogurt.

Top with 80g berries and

10g flaked, toasted

hazelnuts 304kcal

SNACK 25g dark

chocolate 130kcal

LUNCH 1 serving sweet

potatoes with quinoa, chard, almondsand

feta (p60) 402kcal

SNACK 1 banana and 1 oatcake150kcal

DINNER 1 serving cashew crustedsalmon

with sweet chilli salsa (p54). Follow

with 100g crème caramel 535kcal

Friday

BREAKFAST2 scrambled

eggswitha grilled

mushroomandsome

choppedfreshcoriander

on1 slicemultigrain

toast307kcal

SNACK20gunsalted

cashewnuts116kcal

LUNCH1 servingtomato

andbasiltunapasta(p43)

444kcal

SNACK1 slicefruitloaf,toastedand

spreadwith30gricotta143kcal

DINNER1 servingchilliwithcouscousand

yogurt(p67). Followwith90gsoftscoop

vanillaicecream492kcal

Plan your diet meals online Our Healthy Food Meal Planner tool has recipes to suit most

O (^) Eat a variety of
meals and snacks for
a spread of nutrients.
O Keep tabs on
your 5-a-day.
O Include meat-free days.
O Have two 140g portions
of fish weekly – one
should be oily.
O Drink 1–2 litres Total
1,515kcal
Total
1,502kcal
Total
1,521kcal
53
p18
p60 p43
of fluid a day – ideally
water, low-calorie
drinks or teas.
O To meet your calcium
needs, have 300ml
skimmed milk,
unsweetened almond
milk or calcium-fortified
alternatives
each day.
76 HEALTHY FOOD GUIDE JANUARY 2020