Week 2 - meal plan

week2-header-cod-curry

Week 2 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
6tbsp branflakes with 1 banana and a 170g pot fat-free Greek yogurt.

 

Lunch
1 wholemeal pitta filled with 5tbsp hummus and 1 grated carrot. Plus 1 apple.

 

Dinner
Pine nut and goats’ cheese pasta made from 8tbsp cooked wholewheat penne mixed and heated with 2 tomatoes, 3tbsp peas, 2 handfuls of rocket, 2tbsp toasted pine nuts, 50g goats’ cheese, basil and 1tbsp olive oil. Plus 1 pear.

 

Snacks
2 slices wholegrain toast topped with 2tbsp low-fat soft cheese and sliced cucumber.

Tuesday

Breakfast
2 slices wholegrain toast topped with 2tsp low-fat spread and 2 boiled eggs. Plus 1 small glass orange juice.

 

Lunch
Turkey and rice salad made from 8tbsp cooked brown rice, 1 grilled turkey breast steak, ½ large can chickpeas (in water), 3tbsp sweetcorn, 1tbsp light mayo and spring onions. Plus 1 pear.

 

Dinner
1 serving of Poached Fillets of Plaice with a Creamy Mushroom Sauce. Plus 1 bowl fruit salad.

 

Snacks
5tbsp hummus with 3 celery sticks cut into crudités.

Wednesday

Breakfast
1 apple and 1 slice canteloupe melon topped with a 170g pot fat-free Greek yogurt, 4tbsp toasted oats and 3 chopped brazil nuts.

 

Lunch
1 serving of Baked Potato with Creamy Mackerel. Plus 1 kiwi fruit.

 

Dinner
Spaghetti Bolognese made from 125g extra-lean beef mince, garlic, 1 small onion, 1 carrot, mushrooms, ½ large can chopped tomatoes, 1tbsp tomato purée, mixed herbs, 150ml reduced-salt beef stock and 2tbsp red wine. Serve with 200g cooked wholewheat spaghetti and salad with 1tbsp fat-free dressing.

 

Snacks
4 rye crispbreads topped with 4tbsp low-fat soft cheese and 1 banana.

 

Thursday

Breakfast
2 slices wholegrain toast with 2tsp each of low-fat spread and reduced-sugar jam. Plus 1 orange.

 

Lunch
Prawn and couscous salad made from 8tbsp cooked couscous, 100g cooked prawns, ½ large can chickpeas (in water) cucumber, cherry tomatoes, spring onions, lemon zest and juice, black pepper, coriander and 1tbsp olive oil.

 

Dinner
Chicken fajitas made from 1 skinless chicken breast, 1tbsp sunflower oil, 1 small red onion, ½ red and green pepper and fajita seasoning, served with 2 wholemeal wraps, 4tbsp guacamole and chopped lettuce. Plus 1 kiwi fruit.

 

Snacks
2tbsp unsalted peanuts and 1 pear.

Friday

Breakfast
3tbsp unsweetened muesli with semi-skimmed milk and 2 handfuls of blackberries.

 

Lunch
15cm piece granary baguette, cut in half and topped with 6tbsp low-fat cottage cheese and Waldorf salad made from 2 sticks celery, a handful of grapes, 1 red apple, 10 walnut halves and lemon juice.

 

Dinner
1 serving of Cod Curry in a Hurry.

 

Snacks
1 wholemeal pitta filled with egg mayo made from 1 boiled egg and 1tsbp light mayo, and cucumber.

Saturday

Breakfast
2 wholewheat biscuits with 1 banana and semi-skimmed milk.

 

Lunch
1 serving of Crab Omelette with salad and 1tbsp fat-free dressing.

 

Dinner
Vegetable chilli made from 1tbsp sunflower oil, 150g Quorn mince, 1 small onion, 1 red pepper, chilli powder to taste, ½ large can red kidney beans in water (drained), ½ large can chopped tomatoes and 1tbsp tomato puree. Serve with 8tbsp cooked brown rice.

 

Snacks
2tbsp sunflower seeds and a 125g pot fat-free fruit yogurt.

 

Sunday

Breakfast
1 toasted and halved wholemeal muffin topped with 2tsp low-fat spread and 2 scrambled eggs. Plus 1 small glass orange juice.

 

Lunch
2 slices lean roast beef, 3 roast potatoes (roasted in sunflower oil), 1 Yorkshire pudding, steamed cauliflower, spring greens and carrots and gravy.

 

Dinner
Posh sardines on toast made from 6 thin slices toasted granary baguette topped with 2 chopped tomatoes, red onion, basil and garlic, and 1 small can drained sardines in olive oil, drizzled with 1tbsp of the oil.

 

Snacks
1 bowl fruit salad topped with a 170g pot fat-free Greek yogurt.