Diet Plan 4


2 Weetabix with semi-skimmed milk with sliced banana . Innocent smoothie
Omelette Serve with large green salad.
Evening Meal
Grilled pork fillet, and broccoli and carrots.


Sachet of instant oats . Carton of apple juice.
6 pieces of sushi Mixed salad Nectarine. Bottle of water.
Evening Meal 
Chicken and vegetable stir fry.


Pot of Muller Rice 6 dried apricots Innocent smoothie.
Crayfish salad Mango pieces Bottle of water.
Evening Meal
Tiger prawn Creole with a green salad.


Bowl of porridge. Carton of apple juice.
Superfood salad Mixed melon fruit salad. Bottle of water
Evening Meal Grilled tuna steak, peas and sweetcorn.


Bowl of muesli mixed with a pot of low fat yoghurt. Carton of apple juice.
Salad nicoise Fruit salad Bottle of water.
Evening Meal 
Chilli with a green salad.


Rice pot . Banana . Innocent smoothie.
Sushi salad 3 plums. Bottle of water.
Evening Meal 
Lean grilled steak with and green beans and tenderstem broccoli.


Toasted English muffin with a little peanut butter Banana smoothie.
Edamame salad with grilled chicken breast.
Evening Meal 
Free choice.


3 eggs with a little grated half fat cheese (2 tbsp.), chopped tomatoes and chopped peppers

Green salad
Mixed rocket, spinach and watercress leaves, chopped cucumber, celery, green pepper, spring onions and balsamic dressing

Chicken and vegetable stir-fry
100g chicken skinless chicken pieces and a ready prepared vegetable stir fry with a sachet of sauce. Use a few sprays of oil and a wok and cook the chicken first for 10 minutes so it is cooked through and then add the vegetables and sauce and cook for about 2 minutes.

Tiger prawn Creole
150g tiger prawns, 1 small jar of tomato and chilli sauce, 3 spring onions, extra chilli if you want it spicy. Pan fry the prawns with some chopped garlic until they turn pink, add the chopped spring onions, cook for a few more minutes and then add the jar of sauce and heat through.

80g lean mince beef, 1 small jar of tomato and chilli sauce, 1 small can of kidney beans, 1 chopped onion, 1 chopped pepper

Shopping List

Breakfasts to take to work

  1. Bananas
  2. 3 small bottles of smoothie (I like Innocent but any of the pure smoothies are fine)
  3. 3 cartons of pure apple juice
  4. 2 sachets of Oatso Simple (or other instant oats)
  5. 2 pots of Muller Rice
  6. 1 pot of Muller low fat yoghurt (any flavour)
  7. Small bag of dried apricots
  8. Muesli (put 3 tbsp. in a polythene bag and take to work)

Other items

  1. Weetabix
  2. English muffins (take one and freeze the rest)
  3. Peanut butter
  4. Strawberries or other berries to make a weekend smoothie
  5. Semi-skimmed milk
  6. Eggs
  7. Half fat Cheddar
  8. Tomatoes
  9. Red peppers
  10. Green peppers
  11. Cucumber
  12. Spring onions
  13. Mixed leaves
  14. Celery
  15. Broccoli
  16. Green beans or mange tout
  17. Carrots
  18. Onion
  19. Vegetable stir-fry pack
  20. Frozen peas and sweetcorn
  21. Pork fillet
  22. Chicken breast
  23. Diced chicken
  24. Tiger prawns
  25. Tuna steak
  26. Fillet or sirloin steak
  27. Lean mince
  28. 2 jars of tomato and chilli sauce
  29. Can of kidney beans
  30. Balsamic vinegar
  31. Melon
  32. Berries
  33. M+S Edamme salad
  34. M+S mixed seeds, nuts and dried fruit