Diet Plan 5

Monday

Breakfast:
Bowl of porridge, sweeten with a teaspoon of honey if desired. Glass of apple juice
Snack:
Blueberry yoghurt with handful of blueberries
Lunch:
Baked potato with smoked mackerel and grilled mushrooms Kiwi fruit
Dinner:
Turkey stir fry (see recipe) served with egg noodles or rice. Blueberry, walnut and oat crumble (see recipe)

Tuesday

Breakfast:
Blueberry smoothie (see recipe) Walnut and banana muffin
Snack:
Orange
Lunch:
Spicy pumpkin soup (see recipe). Wholegrain roll. Slice of melon
Dinner:
Mexican tofu tacos (see recipe) or Spinach and walnut lasagne (see recipe). Salad. Summer fruits compote with scoop of ice cream.

Wednesday

Breakfast:
Bowl of wholegrain cereal. Soy milk (chose one fortified with calcium). Mug of tea.
Snack:
Handful of walnuts or mixed nuts. Glass of soy milk.
Lunch:
Turkey salad baguette. Small bunch of grapes.
Dinner:
Baked salmon steak, new potatoes and broccoli. Low fat frozen yoghurt dessert.

Thursday

Breakfast:
2 slices of wholemeal toast with baked beans and grilled tomatoes. Mug of green tea.
Snack:
Probiotic yoghurt drink
Lunch:
Lentil soup. Smoked salmon and low fat cream cheese in a wholegrain bagel. Pear/apple.
Dinner:
Bean and vegetable moussaka (see recipe). Baked oranges with walnuts and maple syrup.

Friday

Breakfast:
Oat and apple flapjacks (see recipe). Low fat yoghurt. Glass of orange juice.
Snack:
Glass of soy milk.
Lunch:
Warm salmon and spinach salad. Banana.
Dinner:
Turkey burgers. Sweet potato mash. Wilted spinach with pine nuts. Slice of pumpkin pie or mixed berry flan (see recipe).

Turkey stir fry

Serves 4
Per portion: 198 kcal, 3 g fat

  1. 1 spray of oil
  2. 500 g skinless turkey fillets
  3. 1 medium onion – sliced
  4. 1 small carrot – finely sliced
  5. 1 courgette – sliced
  6. 150 g snow peas – halved
  7. 100 g broccoli
  8. 50 ml soy sauce
  9. 2 tbsp red wine
  10. 1 tbsp brown sugar
  11. 2 cloves of garlic – crushed
  12. 1 tbsp grated ginger

Combine the sauce, wine sugar, garlic and ginger in a bowl, add the turkey and mix well. Cover and refrigerate for several hours or overnight.

Drain the turkey and reserve the marinade. Add the turkey to a non-stick pan, cook until browned all over. Transfer to an ovenproof dish and bake in a preheated oven, 180C gas Mark 4, for 30 minutes. Slice diagonally

Heat the oil in a wok, add the onion, carrot and courgette, stir-fry over a high heat until tender. Blend the cornflour with the reserved marinade and a little water. Add the snow peas and broccoli, stir until sauce boils and thicken. Serve with the turkey.

Blueberry walnut and oat crumble

Serves 6
Per portion: 200 kcal, 4 g fat

  1. 300 g plums, halved and stoned
  2. 100 g blueberries
  3. 100 g chopped walnuts
  4. 2 tbsp of honey
  5. 2.5 cm root ginger
  6. pinch of cinnamon
  7. grated rind and juice of 1 orange
  8. 125 g unsweetened muesli
  9. 50 g of low fat digestive biscuits – crushed
  10. 50 g plain flour
  11. 25 g low fat spread

Arrange the plums and blueberries in an ovenpoof dish. Top with the honey, ginger, cinnamon and orange juice and rind.

Cook in a preheated oven, 200C Gas Mark 6, for 15 minutes. Meanwhile, put the remaining ingredients into a bowl and mix to make the crumble topping.

Remove the plums from the oven and scatter the crumble mixture over the top. Continue cooking for a further 20 minutes. Serve with low fat custard or low fat fromage frais.

Smoothie

(serve 2)

  1. 2 tbsp Bio blueberry yoghurt
  2. 1 tbsp blueberries
  3. Large slice of cantaloupe melon
  4. 1 scoop low fat vanilla ice cream
  5. 100 mls skimmed milk

Blend together and serve over crushed ice.

Spicy pumpkin soup

Serves 4
Per portion: 145 kcal, 1 g fat

  1. 1 pumpkin
  2. 2 red chillies – deseeded and finely sliced
  3. 150 g sweetcorn
  4. 1 onion – finely chopped
  5. 900 ml vegetable stock
  6. freshly ground pepper

Halve the squash and, using a spoon, scoop out the seeds and fibrous flesh. Cut the squash into smaller chunks and place in a roasting tin. Sprinkle over the chillies and season. Roast in a preheated oven, 200C Gas Mark 6, for 45 minutes.

Meanwhile, place the sweetcorn in a saucepan. Cover with water, bring to the boil and boil rapidly for 10 minutes. Strain, then return the corn to a clean saucepan with the onion and stock and simmer for 5 minutes. Season to taste.

Remove the pumpkin from the oven and scoop out the flesh, mash with a fork and add to the soup, blend in a food processor. Simmer for 25 minutes and ladle into 4 bowls.

Apple Flapjacks

Makes 12
Per flapjack: 245 kcal, 5 g fat

  1. 75 g low fat spread
  2. 175 g golden granulated sugar
  3. 100 g golden syrup
  4. 5 tbsp skimmed milk
  5. 375 g rolled oats
  6. 500 g apples – peeled, cored and sliced
  7. Half tsp ground cloves
  8. 2 tbsp lemon juice

Melt the low fat spread in a pan with sugar, syrup and milk. Stir in the oats. Spoon two-thirds of the mixture into a greased 18 cm shallow square tin and cook in a preheated oven, 180C Gas Mark 4, for 20 minutes.

Meanwhile, place the apples in a saucepan with the ground cloves and lemon juice and cook until thick and pulpy. Spread the apple over the cooked oat based. Spread the remaining oat mixture over the top and cook for a further 20 minutes. Allow to cool and cut into 12 fingers.

Mixed Berry Flan

Serves 8
Per portion: 256 kcal, 3 g fat

  1. 1 25 cm flan case
  2. 400 g ricotta cheese
  3. 30 g icing sugar
  4. 1 tsp vanilla essence
  5. half a tsp of nutmeg
  6. 250 g strawberries – halved
  7. 250 g raspberries
  8. 250 g blueberries
  9. 75 ml water
  10. 75 g castor sugar

Press the cheese through a sieve, stir in the icing sugar, vanilla essence and nutmeg. Spread over the base of the flan case. Arrange fruit over the top.

Put water and sugar in a small saucepan, bring to the boil and boil for 5 minutes until it forms a syrup. Pour over the fruit.

Vegetable and Bean Moussaka

Serves 4
Per portion: 146 kcal, 2 g fat

  1. 2 aubergines and 450g courgettes sliced lengthways
  2. spray of olive oil
  3. 25g grated low fat cheese
  4. Tomato and bean sauce:
  5. 400g tin of chopped tomatoes
  6. 1 tbsp tomato puree
  7. 1 diced onion
  8. 115g soaked soya beans
  9. 1 clove garlic
  10. 1 tsp oregano
  11. 1 tsp allspice
  12. 150ml white wine
  13. Salt and pepper

Prepare beans: if dried soak for 1 hour in cold water, drain and cook in fresh water for 30 mins until tender. Prepare aubergine and courgettes: place in a colander sprinkle with salt and leave to drain for 30 mins, rince well. Place strips in baking tray, spray with a little oil and roast in a preheated hot oven until start to char slightly. Heat pan sprayed with oil, add onion and garlic to soften, add tomatoes, tomato puree, wine, oregano and spice, bring to boil, reduce heat allow to simmer for 20 mins, stir in beans. Layer aubergines and courgettes with tomato sauce and top with small amount of grated cheese, bake in oven at 180′C for 1 hour.

Mexican Tofu Tacos

Serves 4
Per portion: 275 kcal, 5 g fat

  1. 4 taco shells
  2. Half shredded lettuce
  3. 1 small jar spicy salsa
  4. 400g tofu pieces – 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, tofu, paprika, tomatoes, tomato puree and beans; simmer for 15-20 mins
Warm taco shells for 45 seconds in microwave, fill with tofu mixture, top with lettuce, a sprinkle of grated cheese and 1 tsp of salsa to taste.

Warm Salmon and Spinach Salad

Serves 4
Per portion: 143 kcal, 5 g fat

  1. 200g salmon steaks
  2. 150g rocket
  3. 150g baby spinach leaves
  4. 4 tsp balsamic vinegar
  5. spray of oil
  6. 12 cherry tomatoes – halved
  7. 50g sundried tomatoes – chopped
  8. 4 spring onions – sliced diagonally
  9. 8 black pitted olives – halved

Brush salmon steaks with a little oil, place on a baking tray
Add vinegar, lime juice, paprika and keep at low heat for 20 mins, finish under hot grill. Add to salad ingredients.