7 Day Diet Plan

1500 kcal per day
300ml skimmed milk allowance for tea/coffee
2 litres of water

MONDAY

Breakfast
40g (4 tbsp.) puffed wheat
200ml semi-skimmed milk
Handful of berries
200ml glass apple juice
Mid-morning
Banana
Lunch
Chicken salad sandwich (2 slices of wholemeal bread, 2 tsp. low fat spread, 50g cooked chicken slices, handful of watercress, sliced tomato, 2 tsp. extra low fat mayonnaise)
200ml drinking yoghurt
Mid-afternoon
Small bag of dried apricots
Dinner
Baked trout, 200g (5) boiled new potatoes, broccoli, 3 tbsp. sweetcorn
Evening snack
2 heaped tbsp. guacamole dip
Vegetable sticks (red pepper, cucumber, celery)

TUESDAY

Breakfast
200ml low fat Greek yoghurt
2 tbsp. crushed berries
1 tbsp. sunflower seeds
200ml glass orange juice
Mid-morning
Nectarine
Lunch
Spicy prawn (or crayfish salad) (150g cooked prawns, mixed leaves, 6 cherry tomatoes, 1 spring onions, Quater cucumber, Half green pepper, half an avocado, all chopped mixed with 1 tbsp. sweet chilli sauce)
Small cereal bar
Mid-afternoon 
Small bag of mixed nuts and seeds or 6 Brazil nuts
Dinner
Mushroom risotto
Rocket, red onion and tomato side-salad with balsamic vinegar
Evening snack 
2 heaped tbsp. reduced fat hummus with 4 breadsticks

WEDNESDAY

Breakfast
2 Weetabix
200ml semi-skimmed milk
200ml apple juice
Mid-morning 
2 kiwi fruits
Lunch
Turkey ham salad baguette (baguette, 2 tsp. low fat spread, 3 slices of wafer-thin turkey ham, sliced tomato, handful of lettuce, 1 tsp. mustard)
2 Jaffa cakes
Mid-afternoon
Pot of low fat fruit yoghurt
Dinner
Half a pack of spinach and ricotta tortellini with half a tub of spicy tomato sauce, 1/3 low fat garlic baguette, mixed side-salad with fat-free dressing
Evening snack 
4 wholegrain crackers with 2 tbsp. low fat soft cheese

THURSDAY

Breakfast
50g unsweetened muesli
200ml semi-skimmed milk
1 small sliced banana
Green tea
Mid-morning
Apple
Lunch
Blue cheese, pear and walnut salad (3 handfuls of rocket, watercress and spinach leaves, 40g (matchbox size) crumbled blue cheese, 1 tbsp. walnut pieces, 1 chopped pear, 1 chopped celery stick, 1 chopped spring onion)
Ice lolly
Mid-afternoon
Rice pudding pot
Dinner
Chicken and vegetable stir-fry (100g skinless chicken pieces, pack of stir-fry vegetables and a sachet of stir-fry sauce) with 200g noodles
Evening snack 
Small bar (50g) of dark good quality chocolate

FRIDAY

Breakfast
Toasted multi-grain bagel with 2 tsp. peanut butter
200ml glass of apple juice
Mid-morning 
Small bunch of grapes
Lunch
Tray of sushi
Mini blueberry or chocolate chip muffin
Mid-afternoon 
Pot of low fat fruit fromage frais
Dinner
Lean minced beef chilli with kidney beans (4 tbsp.) and 200g (5 tbsp.) boiled rice
Green salad
Evening snack 
Gin or vodka with slim-line tonic and handful of olives

SATURDAY

Breakfast
2 grilled rashers of lean bacon (rind removed)
Toasted English muffin
Sliced tomato
1 tsp. ketchup
Skinny latte
Mid-morning 
Large slice of melon
Lunch
Baked potato with smoked mackerel (1 small fillet of smoked mackerel mixed with 4 sliced mushrooms, 1 sliced spring onion and 1 tsp. extra low fat mayonnaise)
Glass of low sugar cranberry juice
Mid-afternoon 
Glass or bottle of fruit smoothie
Dinner
8oz lean grilled steak
150g low fat oven chips
3 tbsp. peas
Evening snack 
1 glass of red/white wine
Or bottle of lager

SUNDAY

Breakfast
2 slices of wholemeal toast with 2 tsp. low fat spread
1 poached egg
2 grilled Portobello mushrooms
1 tsp. horseradish sauce (optional)
200ml low sugar cranberry juice
Mid-morning 
Mango
Lunch
Tuna couscous (150g/5 tbsp. couscous with 1 small can of tuna in spring water, half green pepper, 1 spring onion, 2 sticks of celery, 1 tbsp. flaked almonds, 1 tbsp. sultanas, 1 tbsp. fat-free vinaigrette)
Pot of fruit salad
Mid-afternoon 
Bag of low fat crisps
Dinner
Grilled lean pork fillet
150g (4 tbsp.) mashed potato
2-3 tbsp. fat-free gravy
3 tbsp. green beans
3 tbsp. carrots
Evening snack 
2 scoops of low fat ice cream with fresh strawberries