Week 4 - meal plan

week4-header-mussel-linguine

Week 4 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 wheat biscuits with 1 banana and semi-skimmed milk.

 

Lunch
Chicken sandwich made from 3 slices wholegrain bread filled with 1tbsp pesto, 1 grilled skinless chicken breast, 1 tomato, rocket and 1tbsp pine nuts. Plus 1 satsuma.

 

Dinner
1 serving of Baked Halibut with Crispy Topping with 6 new potatoes boiled in their skins.

 

Snacks
3 oatcakes with 30g reduced-fat cheese.

Tuesday

Breakfast
2 slices wholegrain toast with 2tbsp low-fat soft cheese, 1 tomato and cucumber.

 

Lunch
Tuna and pasta salad made from 8tbsp cooked wholewheat pasta, 1 small can tuna (in spring water), cherry tomatoes, spring onions, 3tbsp sweetcorn, rocket and 1tbsp light mayo.

 

Dinner
Ratatouille made from 1tbsp olive oil, 1 small red onion, garlic, celery, 1 small courgette, 1 small aubergine, ½ red and green pepper, ½ large can tomatoes, 1tbsp tomato puree and mixed herbs. Serve with 1 large jacket potato topped with 2tbsp each of reduced-fat crème fraîche and grated reduced-fat cheese.

 

Snacks
Peanut butter and banana sandwich made with 2 slices wholegrain bread, 2tbsp peanut butter and 1 banana.

Wednesday

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

 

Lunch
Guacamole made from 1 avocado, 2 tomatoes, lemon juice, chilli and garlic, to taste, served with 1 wholemeal pitta, 1 carrot and ½ red pepper cut into crudités. Plus 1 apple.

 

Dinner
1 serving of Mussel Linguine with a 5cm piece Granary baguette.

 

Snacks
2tbsp unsalted peanuts and 1tbsp raisins.

 

Thursday

Breakfast
Bowl of porridge made from 4tbsp oats and 275ml semi-skimmed milk with 2 handfuls of blackberries and 2tbsp sunflower seeds.

 

Lunch
1 serving of Mackerel-topped Oatcakes. Plus a 125g pot fat-free fruit yogurt and 1 pear.

 

Dinner
Sweet potato and spinach curry made from 1tbsp sunflower oil, 1 small onion, garlic and curry powder to taste, 1 large peeled sweet potato, ½ large can tomatoes, 150ml reduced-salt veg stock and 2 handfuls of spinach, served with 8tbsp cooked brown rice.

 

Snacks
2 slices wholegrain bread topped with 4tbsp reduced-fat cheese, melted, and 1 tomato.

Friday

Breakfast
6tbsp branflakes with 2tbsp chopped pecan nuts, 1 apple and semi-skimmed milk.

 

Lunch
1 large jacket potato with 1 grilled skinless chicken breast, salad and 2tbsp reduced-fat coleslaw. Plus 1 orange.

 

Dinner
1 serving of Salmon Parcels with 6 boiled new potatoes in their skins, and steamed carrots and peas.

 

Snacks
1 wholemeal pitta filled with 1 mashed banana.

Saturday

Breakfast
Omelette made from 2 eggs, 1tbsp semi-skimmed milk, 3tbsp grated reduced-fat cheese and 2 tomatoes.

 

Lunch
1 serving of Coley Goujons with wedges (made from 1 large potato, cut into wedges, brushed with sunflower oil and baked), and peas. Plus a 125g pot fat-free fruit yogurt and 1 kiwi fruit.

 

Dinner
Homemade veggie pizza made from 1 pizza base topped with 6tbsp passatta, ½ green pepper, sliced mushrooms, 3tbsp sweetcorn, ½ ball reduced-fat mozzarella cheese and mixed herbs.

 

Snacks
Powershake made from 200ml semi-skimmed milk, 1 banana and 3tbsp oats.

 

Sunday

Breakfast
Cream cheese and smoked trout bagel made from 1 toasted wholegrain bagel cut in half and topped with 2tbsp low-fat soft cheese and 1 smoked trout fillet. Plus 1 small glass orange juice.

 

Lunch
3 slices lean roast lamb, 3 roast potatoes (roasted in sunflower oil), 2tsp mint sauce, steamed peas, green beans and carrots, and gravy. Plus 1 bowl fruit salad.

 

Dinner
Italian pasta salad made from 8tbsp cooked wholewheat pasta, ½ ball reduced-fat mozzarella, 1 tomato, basil and 1tbsp pesto.

 

Snacks
2tbsp unsalted almonds.