2019-05-01_Healthy_Food_Guide_UK

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