Healthy_Food_Guide_UK_-_January_2020

R DIET PLAN

Tuesday

BREAKFAST 1 serving

nut butter, berries and

cocoa on toast (p67) with

a 200ml glass of skimmed

milk 284kcal

SNACK Carrot sticks with

50g reduced-fat hummus

192kcal

LUNCH 1 serving one-pot

courgette, pea and spinach

pasta (p18) 393kcal

SNACK Large skinny cappuccino and a

digestive biscuit 192kcal

DINNER 1 serving mirin garlic chicken with

spinach (p48) 492kcal

Wednesday

BREAKFAST 1 serving

bircher muesli (p59) with a

skinny cappuccino 302kcal

SNACK 1 nectarine and

1 apple chopped to make

a fruit salad 95kcal

LUNCHWholemealroll

spreadononesidewith

1tspsweetpickleand

toppedwith30ggrated

reduced-fatcheddarmixedwithsome

choppedchives.Servewithcucumber

sticks400kcal

SNACK20gbagmixednutsand

driedfruit133kcal

DINNER1 servingspicyroastedchickpeaswith

tempehandtahinidressing(p49)539kcal

Saturday

BREAKFAST 1 serving

baked mushrooms with

white bean purée (p65)

287kcal

SNACK 15g mixed nuts and

dried fruits and a skinny

cappuccino 200kcal

LUNCH 1 serving one-pan

mixed vegetable gnocchi

(p45). Plus an apple to

follow 387kcal

SNACK 1 slice malt loaf and 25g

dried apricots 150kcal

DINNER 1 serving peppered beef salad with

sesame dressing (p44) 462kcal

Sunday

BREAKFAST1 wholemeal

pancakefilledwith30g

fromagefraismixedwith

a choppedpear315kcal

SNACK1tbspsunflower

seedsandanapple170kcal

LUNCH1 servingwarm

roastedmushroom,kale

andsquashsalad(p62),

plusa 60groll404kcal

SNACK 1 slice fruit bread and

1 satsuma 125kcal

DINNER 1 serving coconut chickenwith

spinach and rice (p42) 516kcal

(^4164)
to suit most dietary needs and one-click shopping for ingredients. Find it at mealplanner.healthyfood.co.uk
LOSE
8lbin
4 WEEKS
NUTRITION
APPROVED
RECIPES
Total
1,486kcal
Total
1,553kcal
Total
1,530kcal
Total
1,469kcal
p44 p42
p48 p59
JANUARY 2020 HEALTHY FOOD GUIDE 77
WEIGHT LOSS