Week 1 - meal plan

week1-header-prawn-pasta

Week 1 Menu

Have 300ml of semi-skimmed milk each day to add to drinks like tea and coffee, and include plenty of fluids such as water each day.

Monday

Breakfast
2 wholewheat biscuits with semi-skimmed milk and 2 handfuls of blueberries.

 

Lunch
1 wholemeal wrap filled with 1 grilled skinless chicken breast, 1 tomato and rocket. Plus 1 orange and 3tbsp sunflower seeds.

 

Dinner
1 serving of Sweet Chilli Prawn Pasta served with steamed baby sweetcorn and green beans. Plus a 125g pot fat-free fruit yogurt.

 

Snacks
5tbsp hummus with 1 wholemeal pitta bread, and 1 carrot and ½ green pepper, cut into crudités.

Tuesday

Breakfast
Bowl of porridge made with 4tbsp oats and 275ml semi-skimmed milk, topped with 3 chopped Brazil nuts and 1 sliced apple.

 

Lunch
Multicoloured pasta salad made from 8tbsp cooked wholewheat pasta, ½ large can mixed beans (in water), 3tbsp sweetcorn, ½ green pepper, ½ ball reduced-fat mozzarella, cherry tomatoes, cucumber and 2tbsp fat-free dressing.

 

Dinner
Minty lamb burger made from 100g lean lamb mince and ½ grated small red onion. Shape into a burger, grill until cooked and serve with 1 wholegrain roll, 1tbsp fat-free Greek yogurt mixed with 1tsp mint sauce and 1 small sliced courgette and 1 red pepper, brushed with 1tsp sunflower oil and roasted. Plus a 125g pot fat-free fruit yogurt.

 

Snacks
2 slices wholegrain toast with 1tbsp peanut butter.

Wednesday

Breakfast
2 handfuls of blackberries topped with a 170g pot fat-free Greek yoghurt and 4tbsp toasted oats.

 

Lunch
1 serving of Smoked Mackerel Pitta Pockets. Plus 1 banana.

 

Dinner
Vegetable and cashew nut stir fry made from 2tsp sunflower oil, garlic, ½ pack stir-fry veg, 1tsp reduced-salt soy sauce and 3tbsp toasted cashew nuts. Serve with 8tbsp cooked brown rice. Plus 1 slice canteloupe melon.

 

Snacks
2 slices malt loaf with 2tsp low-fat spread.

 

Thursday

Breakfast
2 slices wholegrain toast with 2tsp low-fat spread and 2 scrambled eggs. Plus 1 orange.

 

Lunch
1 panini filled with ½ avocado, 1 tomato, ½ ball reduced-fat mozzarella and basil leaves, toasted. Plus 1 slice canteloupe melon and a 170g pot fat-free Greek yogurt.

 

Dinner
1 serving of Ginger Cod Parcels with 1 large block of cooked egg noodles and ½ pack stir-fry veg cooked in 2tsp sunflower oil. Plus 1 bowl fruit salad.

 

Snacks
3tbsp unsalted cashew nuts and 1 banana.

Friday

Breakfast
6tbsp branflakes with semi-skimmed milk, 1tbsp chopped pecan nuts and 1 pear.

 

Lunch
1 serving of Tuna and Pea Couscous. Plus a 125g pot fat-free fruit yogurt and a small bunch of grapes.

 

Dinner
Steak and chips made from 1 medium-sized grilled lean rump steak with wedges (made from 1 large unpeeled potato cut into wedges, brushed with oil and baked until cooked), 3tbsp peas, 1 grilled tomato and 1 small onion sliced into rings and fried in 1tsp sunflower oil.

 

Snacks
1 wholemeal pitta filled with ½ avocado, lettuce, cucumber and 1tsp pickle.

Saturday

Breakfast
2 slices wholegrain toast with 2tbsp peanut butter and 1 banana.

 

Lunch
1 grilled skinless chicken breast with 1 large jacket potato topped with 1tbsp reduced-fat crème fraiche mixed with spring onions and chives, and salad with 1tbsp fat-free dressing.

 

Dinner
1 serving of Thai Style Red Mullet served with steamed pak choi and baby sweetcorn. Plus 1 bowl fruit salad.

 

Snacks
2 toasted crumpets with 2tsp each of low-fat spread and reduced-sugar jam.

 

Sunday

Breakfast
1 toasted wholegrain bagel halved and topped with steamed spinach, 2 poached eggs and 3tbsp ready-made Hollandaise sauce.

 

Lunch 2 slices lean roast pork with 3 roast potatoes (roasted in sunflower oil), 2tbsp unsweetened apple sauce, steamed cabbage, cauliflower and carrots and gravy.

 

Dinner Salmon and warm potato salad made by mixing a 170g can boneless and skinless salmon with 6 boiled new potatoes in their skins, cherry tomatoes, watercress and 1tbsp green pesto. Plus 1 banana.

 

Snacks
4tbsp guacamole with 4 sesame coated breadsticks.