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Healthy Eating Plan
From: deliciousmagazine.co.uk
Healthy Eating Plan: Week One
DAY 1
BREAKFAST: 2 slices wholegrain toast with no-added-sugar peanut butter and 1 sliced banana. Plus 1 glass orange juice.
LUNCH: 2-egg and semi-skimmed milk omelette with 2 slices lean ham and 2 tbsp grated Cheddar, cooked in a spray of oil, plus salad. 1 apple.
DINNER: Salmon and ginger fishcakes with sweet-and-sour salad.
SNACKS: 1 punnet of blueberries and 1 small pot low-fat yogurt.
DAY 2
BREAKFAST: A bowl of bran flakes with semi-skimmed milk, 1 kiwi fruit and 1 satsuma.
LUNCH: Poached egg and new potato salad with crispy bacon and a mustard dressing, plus a bowl of fruit salad topped with 1 small pot low-fat yogurt.
DINNER: Wholewheat pasta with skinless cooked turkey strips, steamed broccoli and 1 tbsp pesto. Serve with 1 tbsp Parmesan and veg.
SNACKS: 1 toasted crumpet with low-fat spread and jam.
DAY 3
BREAKFAST: Toasted Granary bagel with 2 grilled rashers lean back bacon and tomato.
Plus 1 glass grapefruit juice.
LUNCH: 1/2 small tub houmous with carrot crudités, cherry tomatoes and a wholemeal pitta, plus 1 small pot low-fat yogurt.
DINNER: Tzatziki burgers. Serve with a green salad made from lettuce, watercress and baby spinach.
SNACKS: 5 dried apricots and 50g unsalted cashew nuts.
DAY 4
BREAKFAST: 1 orange, 1 pear and 1 apple, chopped, and topped with 5 tbsp bran flakes and 1 small pot low-fat natural yogurt.
LUNCH: 10cm piece Granary baguette cut in half.
Top with sliced tomato, mozzarella, mixed herbs, and grill. Serve with salad.
DINNER: Seared steak on Mediterranean vegetables.
SNACKS: 2 slices wholegrain toast with reduced-fat liver pate and cucumber.
DAY 5
BREAKFAST: 1 Weetabix, 1 handful bran flakes with semi-skimmed milk and 1 banana. Plus 1 glass orange juice.
LUNCH: 1 slice Granary bread topped with low-fat soft cheese mixed with 1 celery, 1 apple, 3 walnut halves, all chopped. Serve with salad.
DINNER: Chicken, soy and honey parcels with water chestnut rice. Serve with mangetout.
SNACKS: 12 unsalted almonds.
DAY 6
BREAKFAST: 2 boiled eggs, 2 slices wholegrain toast with low-fat spread and 1 glass orange juice.
LUNCH: 1 English muffin topped with 2 grilled rashers lean back bacon and 2 tbsp grated Cheddar, grilled. Serve with salad.
DINNER: Low-fat fish parcels with creamy spring onions and chilli.
Serve each with 1 jacket potato with 1 tbsp reduced-fat creme fraiche. Plus 1 bowl of fruit salad.
SNACKS: Bowl of bran flakes with semi-skimmed milk and 2 satsumas.
DAY 7
BREAKFAST: Small bowl of unsweetened muesli with semi-skimmed milk and chopped apple.
LUNCH: Chicken noodle soup with mint and lemon. Plus 1 small pot low-fat yogurt and 1 pear.
DINNER: Grilled salmon with baby potatoes, steamed broccoli and carrots.
Plus a bowl of berries with 1 tbsp reduced-fat creme fraiche.
SNACKS: 50g sunflower seeds.
Healthy Eating Plan: Week Two
DAY 1
BREAKFAST: 1 slice wholegrain toast with 1 small can baked beans in tomato sauce. Plus 1 glass pomegranate juice.
LUNCH: Salad made from 1 hard-boiled egg, 1 grilled tuna steak, sliced tomato, lettuce, 5 anchovy fillets and reduced-fat French dressing.
DINNER: Oven-Roasted Pepper And Garlic Gnocchi. Serve with a rocket and lettuce salad.
SNACKS: Wholemeal pitta with tomato and 1/2 small avocado.
DAY 2
BREAKFAST: Bowl of bran flakes with semi-skimmed milk, dried apricots and 1 small pot low-fat yogurt. 1 glass of grapefruit juice.
LUNCH: Smoked chicken and papaya salad with a ginger and sesame dressing.
DINNER: Bolognese made with extra-lean minced beef, veg and wholewheat spaghetti.
Serve with 1 tbsp Parmesan and salad.
SNACKS: 3 rye crispbreads with low-fat soft cheese and a handful of grapes.
DAY 3
BREAKFAST: 2 scrambled eggs, grilled tomatoes and mushrooms on 1 slice wholegrain toast with low-fat spread.
LUNCH: Warm chicken Thai salad.
DINNER: Grilled lamb?s liver with 2 grilled rashers lean back bacon, mash, steamed broccoli and carrots with gravy.
SNACKS: 1 wholemeal scone with low-fat spread.
DAY 4
BREAKFAST: Toasted Granary bagel with low-fat soft cheese and tomato. Plus 1 glass pomegranate juice.
LUNCH: 1 large grilled salmon fish cake with tartare sauce and salad. Plus 1 satsuma.
DINNER: Cod en papillote with tomatoes and pesto. Plus 1 small pot low-fat yogurt.
SNACKS: 1 apple and 50g pumpkin seeds.
DAY 5
BREAKFAST: Fruit salad made with kiwi fruit, mango, melon, pineapple and 1 small banana. Top with 1 small pot low-fat natural yogurt.
LUNCH: Wholemeal pitta filled with 1 small can tuna in water, sweetcorn, 2 tsp reduced-calorie mayo and tomato. Plus 1 cereal bar.
DINNER: Mussels with savoy cabbage and shrimps.
SNACKS: Guacamole made from 1 avocado, lemon juice, garlic, Tabasco and chopped tomato with crudites.
DAY 6
BREAKFAST: Fresh grapefruit, bowl of bran flakes with semi-skimmed milk and 1 croissant with jam.
LUNCH: 10cm piece Granary baguette with a few thin slices of Brie and a handful of grapes. Plus 1 small pot low-fat yogurt.
DINNER: Balsamic and thyme steak with Dijon mash and cabbage. Plus a bowl of fruit salad.
SNACKS: 50g raisins.
DAY 7
BREAKFAST: 2 slices wholegrain toast with low-fat spread and jam. Plus 1 apple.
LUNCH: Green salad with 1/2 small ball mozzarella, 1/2 avocado, balsamic vinegar, tomato and basil. Serve with a 10cm-piece Granary baguette.
DINNER: 3 slices lean roast beef, 1 small Yorkshire pudding, 2 roast potatoes, steamed red cabbage, mangetout and gravy. Rhubarb, stem ginger and cinnamon fool.
SNACKS: 2 satsumas.
Healthy Eating Plan: Week Three
DAY 1
BREAKFAST: 4 rye crispbreads with cottage cheese and a handful of grapes.
LUNCH: Jacket potato with egg-and-cress mayo (made using reduced-fat mayonnaise) and salad. Plus 1 satsuma.
DINNER: Sticky soy beef in do-fo ru with garlic mushrooms. Plus a bowl of fruit salad.
SNACKS: 1 pear and 50g unsalted cashew nuts.
DAY 2
BREAKFAST: Bowl of bran flakes with chopped dried dates, 1 tbsp chopped mixed nuts and semi-skimmed milk.
LUNCH: Wholewheat pasta salad with 2 tbsp each red kidney and cannellini beans, sweetcorn, salad veg and fat-free dressing.
DINNER: Vegetable lasagne (pick a supermarket healthy eating ready meal) with salad. Plus low-fat tiramisu.
SNACKS: 4 sesame seed- covered breadsticks.
DAY 3
BREAKFAST: Home-made porridge (made with water/no salt) with dried apricots and a drizzle of honey. Plus 1 glass grapefruit juice.
LUNCH: Tin or carton of low-fat carrot and coriander soup. Serve with 2 slices wholegrain toast.
DINNER: Turkey fajitas with faijita seasoning and veg, cooked in a spray of oil. 2 tortillas, salsa, 2 tbsp soured cream and 2 tbsp grated Cheddar.
SNACKS: 1 small pot low-fat yogurt and 1 apple.
DAY 4
BREAKFAST: 1 banana, low-fat natural yogurt and semi-skimmed milk smoothie. Bowl of sultana bran with semi-skimmed milk and strawberries.
LUNCH: Wholegrain roll with low-fat spread, 2 slices lean ham and tomato. Plus 1 punnet of blueberries and a cereal bar.
DINNER: Salmon and ginger fishcakes with sweet-and-sour salad. Serve each with 1 jacket potato with 1 tbsp reduced-fat creme fraiche.
SNACKS: 50g sunflower seeds.
DAY 5
BREAKFAST: Wholemeal scone topped with low-fat spread and jam. Plus 1 apple.
LUNCH: Moroccan spiced soup with jewelled couscous.
DINNER: Chicken stir-fry made with sunflower oil, mixed veg, cashew nuts, brown rice. Plus a bowl of fresh fruit salad.
SNACKS: Bowl of salad topped with 1 hard-boiled egg.
DAY 6
BREAKFAST: Bowl of bran flakes with semi-skimmed milk and blueberries.
LUNCH: Tuna, fennel and white bean salad
DINNER: Grilled rump steak with baked potato wedges (brushed with olive oil), grilled mushrooms, tomatoes, and salad. Bowl of fresh fruit salad.
SNACKS: Small piece of home-made flapjack.
DAY 7
BREAKFAST: 2 scrambled eggs and grilled tomatoes on 1 slice wholegrain toast with low-fat spread and pomegranate juice.
LUNCH: Tuna mayo sandwich made with wholegrain bread, canned tuna in water and reduced-fat mayo. Plus 1 apple.
DINNER: Balti prawn parcels with spinach rice. Serve with 1 grilled skinless chicken breast.
SNACKS: 1 small pot low-fat yogurt and a bowl of sultana bran with semi-skimmed milk.
Healthy Eating Plan: Week Four
DAY 1
BREAKFAST: Bowl of bran flakes with semi-skimmed milk, 3 chopped Brazil nuts, 1 banana and 1 glass orange juice.
LUNCH: Wholemeal pitta, crudites with tzatziki made with low-fat natural yogurt, garlic, lemon juice, grated cucumber. Handful of grapes.
DINNER: Yakitori Chicken. Plus 1 meringue nest with strawberries and 1 scoop vanilla ice cream.
SNACKS: 1 currant bun.
DAY 2
BREAKFAST: Toasted Granary bagel with low-fat soft cheese and 1 smoked salmon slice. Bowl of fresh fruit salad.
LUNCH: Salad of lettuce, 1 skinless grilled chicken breast, 1 boiled egg and baked croutons with a little olive oil, 1 tbsp Parmesan and 2 tbsp reduced-fat Caesar dressing.
DINNER: Picchi-pacchi spaghetti with prawns and chilli.
SNACKS: 50g unsalted cashew nuts.
DAY 3
BREAKFAST: Toasted Granary bagel with low-fat spread and honey, 1 banana and 1 glass orange juice
LUNCH: Wholemeal pitta filled with grilled skinless chicken breast, watercress and reduced-fat mayo with salad. Plus a handful of grapes.
DINNER: Chargrilled steak with roasted squash.
SNACKS: 1 slice wholemeal toast with reduced-fat liver pâté and tomato.
DAY 4
BREAKFAST: Smoothie made from mango, banana, passion fruit and melon. Plus a bowl of bran flakes with semi-skimmed milk.
LUNCH: 2 poached eggs on 2 slices wholegrain toast with low-fat spread.
DINNER: Paprika-spiced pork. Serve with baked potato wedges brushed with a little olive oil, and a salad.
SNACKS: 5 dried apricots and 50g unsalted hazelnuts.
DAY 5
BREAKFAST: Fresh fruit salad topped with 1 small pot low-fat natural yogurt and 2 tbsp each oats and bran flakes.
LUNCH; Baked stuffed tomatoes filled with lemon, basil and Parmesan rice, plus a green salad.
DINNER: Lean beef fillet and veg stir-fry with Chinese five spice and 1 tbsp reduced-salt soy sauce with wholewheat noodles cooked in 1 tsp sunflower oil.
SNACKS: 1 banana and 50g unsalted cashew nuts.
DAY 6
BREAKFAST: 1 small wholegrain roll with 1 grilled reduced-fat sausage and tomato. Plus 1 glass grapefruit juice.
LUNCH: Salad made from 2 slices lean ham, pineapple chunks, 1/2 ripe mango, 1 slice cantaloupe melon, cooked brown rice and fat-free dressing.
DINNER: Cod en papillote with tomatoes and pesto. Serve with 10cm piece Granary baguette and a green salad.
SNACKS: 50g sunflower seeds.
DAY 7
BREAKFAST: Bowl of bran flakes with chopped dried apricots, 1 tbsp raisins and 1 tsp sunflower seeds with semi-skimmed milk.
LUNCH: 10cm piece Granary baguette with 50g reduced-fat Ardennes pâté, cherry tomatoes and a green salad.
DINNER: 3 slices lean roast lamb, 2 roast potatoes, steamed greens, peas and carrots with gravy and mint sauce. Plus Lemon and Lime granita.
SNACKS: 2 satsumas.
