Diet Plan 2

Monday

Breakfast
1 Weetabix with 200 ml skimmed milk, a banana and a 200ml glass of orange juice

Lunch
Half a carton of fresh spicy tomato and bean soup, a small wholemeal roll and a 150g pot of low fat yoghurt

Afternoon snack
6 mini breadsticks and a small tub of low fat cream cheese (50g pack)

Dinner
Chicken vegetable stir fry
Recipe - Serves 4

  1. 1 spray of oil
  2. c1 medium onion – sliced
  3. 1 medium red pepper – sliced
  4. 100 g sugar snap peas
  5. 500 g skinless chicken breast fillets – thinly sliced
  6. 2 tsp cornflour
  7. 150 ml chicken stock
  8. 1 tbsp soy sauce

Heat the oil in a wok, add the onion and pepper and stir-fry over a high heat for 3 minutes. Add the peas and stir fry for a further 1 minute. Remove the vegetables from the wok and add the chicken and stir-fry over a high heat until browned. Return the vegetables to the chicken in the wok and add blended cornflour, stock and soy sauce, stir until mixture boils and thickens.

Tuesday

Breakfast
Strawberry yoghurt smoothie and a warmed Scotch pancake
Blend a 200ml pot of low fat strawberry yoghurt with half a banana, 6 chopped strawberries and 200ml of skimmed milk.

Lunch
Feta cheese Greek salad, 2 mini wholemeal pitas and a large slice of watermelon

  1. 50g reduced fat feta cheese, diced
  2. 1 beef tomato, diced
  3. Half a red onion, cut into rings
  4. Third of a cucmber, diced
  5. Handful (5) of black olives, halved
  6. 2 tbsp. fat free vinegarette


Afternoon snack

Carrot and pepper strips with 50g of reduced fat hummus

Dinner 
100g grilled salmon steak with 100g new potatoes and steamed mixed vegetables (try mange tout and baby sweetcorn)

Wednesday

Breakfast
Toasted English muffin with low fat soft cheese (add a tsp. of jam or Marmite – optional) and a glass of apple juice.

Lunch
Chicken salad wrap and a nectarine

  1. 50g cooked chicken skin removed
  2. 1 tbsp. reduced fat mayonnaise
  3. 1 flour tortilla
  4. Handful of shredded lettuce
  5. 1 tomato diced

Dice the chicken and mix with the mayonnaise. Place in the middle of the tortilla, add the salad and fold into a wrap.

Afternoon snack

Handful (30g) of mixed nuts and raisins

Dinner

Penne bolognaise
200g fresh low fat bolognaise sauce with 100g cooked penne

Thursday

Breakfast
Sachet of instant microwave porridge, small pot of low fat fromage frais and a slice of Galia melon

Lunch
Tuna pasta salad and an orange

  1. 100 g of cooked pasta
  2. small can of tuna in brine
  3. Small can of sweetcorn (try no added salt or sugar variety)
  4. Half red onion
  5. 6 cherry tomatoes, halved
  6. 1 tbsp. reduced fat mayonnaise
  7. 1 tsp. soy sauce
  8. Juice from half a lime
  9. Black pepper

In a bowl, stir together tuna, canned sweetcorn, red onion and cherry tomatoes with the reduced fat mayonnaise and yoghurt, chilli and lime juice (plus seasoning of black pepper). Mix this into the cooked pasta.

Afternoon snack
2 Ryvita with 2 tbsp. low fat cream cheese topped with slices of cucumber

Dinner 
2 grilled fish fingers, a small can of baked beans and half a head of steamed broccoli

Friday

Breakfast
Melon and blueberry smoothie and a toasted crumpet with a teaspoon of peanut Take another large slice of the Galia melon and blend with 200ml pot of low fat blueberry yoghurt and 200ml skimmed milk

Lunch
Small egg and tomato baguette and a kiwi fruit.
Hard boil an egg and cut into slices and slice the tomato. Split the baguette and spread with a tbsp. of extra low fat mayonnaise, add alternating slices of egg and tomato.

Afternoon snack
Small egg and tomato baguette and a kiwi fruit
Hard boil an egg and cut into slices and slice the tomato. Split the baguette and spread with a tbsp. of extra low fat mayonnaise, add alternating slices of egg and tomato.

Dinner 
Chilli Con Carne with rice
For the chilli – Serves 4

  1. 1 spray of oil
  2. 225 g red kidney beans
  3. 450 g extra lean minced beef
  4. 1 onion – diced
  5. 1 green pepper – diced
  6. 1 green chilli
  7. 1 red chilli
  8. 1-2 tsp chilli powder
  9. 2 tsp paprika
  10. 2 tsp cumin
  11. 1 tbsp tomato puree
  12. 400g can of tomatoes

Dry fry the mince in non-stick frying pan until fully browned. Remove the mince. Heat the oil in the pan and add the onion, pepper and chilli, cook until soft. Add the tomatoes and the mince, stir thoroughly and keep over a medium heal for 20 minutes. Add the kidney beans and cook for a further 5-10 minutes. Serve with 125 g boiled rice per person.

Saturday

Breakfast
Greek yoghurt with honey, almonds and raisins and a glass of apple juice

Lunch
Baked potato with a small can of baked beans and handful of half-fat grated Cheddar
Apple
Mixed salad with reduced calorie coleslaw

Afternoon snack
1 large banana

Dinner 
Mexican chicken fajitas
Recipe – Serves 2

  1. 4 flour tortillas
  2. ½ shredded lettuce
  3. 1 small jar spicy salsa
  4. 200g skinless chicken – diced
  5. 225g kidney beans
  6. 400g tin chopped tomatoes
  7. 1 tbsp tomato puree
  8. 1 diced onion
  9. 1 red chilli
  10. 1 green pepper
  11. spray of oil
  12. 2 cloves garlic
  13. Paprika

Heat oil and add onion, garlic and chilli to soften, add peppers, chicken, paprika, tomatoes, tomato puree and beans; simmer for 15-20 mins Spoon the chicken mixture into the middle of the tortillas, top with lettuce and a tsp. of salsa and roll up.

Sunday

Breakfast
Scrambled egg on wholemeal toast and a glass of orange juice.
Scramble 2 eggs with a knob of olive oil spread and a splash of skimmed milk and serve on a slice of wholemeal toast.

Lunch
Smoked salmon and cream cheese bagel, small bunch of grapes.
Split and bagel and spread with 2 tsp. low fat cream cheese and a add a small strip of smoked salmon, a squeeze of lemon juice and freshly milled black pepper

Afternoon snack
200ml pot of low fat yoghurt

Dinner 
Oven bake a medium sized pork fillet, add 3 frozen roast potatoes and serve with some French beans and 4 tbsp of fat-free instant gravy.