Diet Plan 4

Sunday

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

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Saturday

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

Omelette

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.

Chilli
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