Week 3 - meal plan

week3-header-monkfish-kebabs

Week 3 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
1 toasted wholegrain bagel, halved and topped with 2tbsp low-fat soft cheese and 1 banana.

 

Lunch
1 serving of Mackerel Salad with 1 wholemeal pitta. Plus a 125g pot fat-free fruit yogurt.

 

Dinner
Beef stew made from 140g lean stewing steak, 1 carrot, 1 parsnip, 1 small onion, a bay leaf and enough reduced-salt beef stock to cover the ingredients in a casserole dish. Serve with 1 large potato (mashed with 2tsp low-fat spread and 1tbsp semi-skimmed milk) and steamed broccoli.

 

Snacks
2 slices wholegrain toast topped with ½ avocado and 1 tomato.

Tuesday

Breakfast
4tbsp unsweetened muesli with 2 handfuls of blueberries and semi-skimmed milk.

 

Lunch
Triple decker sandwich made from 3 slices wholegrain bread, 1 grilled skinless chicken breast, ½ avocado and 1 tomato.

 

Dinner
1 serving of Oriental Monkfish Kebabs. Plus 1 bowl of fresh fruit salad topped with a 170g pot fat-free Greek yogurt.

 

Snacks
1 small fruit scone with 2tsp low-fat spread. Plus 3tbsp unsalted cashew nuts.

Wednesday

Breakfast
Bowl of porridge made from 4tbsp oats and 275ml semi-skimmed milk with 1tbsp raisins and 2tbsp chopped hazelnuts.

 

Lunch
Spicy tuna wrap made from 1 wholemeal wrap filled with a mix of ½ small can tuna (in spring water), ½ large can red kidney beans in water, ½ red pepper and chilli sauce to taste. Plus 1 pear.

 

Dinner
2 grilled reduced-fat sausages with 1 large potato (mashed with 2tsp low-fat spread and 1tbsp semi-skimmed milk) and 3tbsp peas. Plus 1 orange.

 

Snacks
1 toasted wholegrain bagel with 1tbsp peanut butter.

 

Thursday

Breakfast
1 apple, 1 pear and 1 plum, topped with a 170g pot fat-free Greek yogurt, 4tbsp branflakes and 3tbsp chopped pecan nuts.

 

Lunch
1 large jacket potato with 1 pot reduced-sugar, reduced-salt baked beans, with 3tbsp grated reduced-fat cheese and salad with 1tbsp fat-free dressing.

 

Dinner
Roasted vegetable pasta made by roasting 1 small red onion, 1 small courgette, ½ red and green pepper and 2 handfuls of mushrooms in 1tbsp olive oil. Mix with 200g cooked wholewheat pasta, ½ ball reduced-fat mozzarella cheese and fresh basil.

 

Snacks
Tuna crispbreads: 4 rye crispbreads topped with ½ small can tuna (in spring water) 1tbsp light mayo and cucumber.

Friday

Breakfast
2 slices wholegrain toast topped with 2tsp each low-fat spread and honey. Plus 2 handfuls of blueberries.

 

Lunch
Salad made from 8tbsp prepared couscous, ½ large can red kidney beans (in water), 1 grated carrot, ½ red and green pepper, 2tbsp pine nuts, coriander, parsley, lemon zest and juice and 1tsp olive oil. Plus 1 apple.

 

Dinner
1 serving of Pollock with a Crusty Topping with 6 boiled new potatoes, tossed with 2tsp low-fat spread and chopped fresh mint.

 

Snacks
5tbsp hummus with 1 carrot and ½ red pepper cut into crudités.

Saturday

Breakfast
2 Scotch pancakes topped with 2 handfuls of blackberries, a 170g pot fat-free Greek yogurt and 1tsp maple syrup.

 

Lunch
1 serving of Poached Trout Salad Niçoise. Plus 1 banana.

 

Dinner
Stuffed chicken made by cutting 1 skinless chicken breast horizontally to form a pocket (don’t cut all the way through) and filling with ½ ball reduced-fat mozzarella and 1tbsp pesto. Bake until cooked and serve with 1 large jacket topped with 2tsp low-fat spread and steamed broccoli and green beans.

 

Snacks
1 wholemeal pitta with 1 tomato and 2tsp light mayo.

 

Sunday

Breakfast
1 pot reduced-sugar, reduced-salt baked beans, 1 grilled tomato, a handful of mushrooms fried in 1tsp sunflower oil and 2 slices wholegrain toast with 2tsp low-fat spread.

 

Lunch
3 slices skinless roast chicken, 3 roast potatoes (roasted in sunflower oil), 2 small stuffing balls, steamed red cabbage, carrots and garden peas and gravy. Plus 1 bowl fruit salad.

 

Dinner
Spanish tortilla made from 1tbsp sunflower oil, 1 small onion, 1 red pepper, 4 boiled new potatoes in their skins, 2 eggs and fresh herbs. Serve with salad and 1tbsp fat-free dressing.

 

Snacks
1 serving of Mackerel Dip with Breadsticks.