Week 1

Monday

Breakfast
1 sachet of instant porridge made with skimmed milk and a handful of blueberries
Tea or coffee
Lunch
2 rye crackers with low fat soft cheese and cucumber
Pear
Evening meal
Chicken and butternut squash and vegetable stir fry

Tuesday

Breakfast
1 slice of wholegrain toast and 2 tsp peanut butter
Small bottle of probiotic yoghurt drink
Lunch
Chicken, spinach and pea soup
Kiwi
Evening meal
Grilled plaice or lemon sole fillet and broccoli and baked sweet potato

Wednesday

Breakfast
Small bowl (about 40g) low sugar fruit muesli*
3 tbsp low fat Greek yogurt
Tea or coffee
Lunch
Salmon and watercress salad
Evening meal
Chicken with green lentils

Thursday

Breakfast
4 Belvita Breakfast biscuits
Small bottle of probiotic yoghurt drink
Lunch
Pea and mint soup
Apple
Evening meal
Grilled tuna with watercress and avocado salad

Friday

Breakfast
200ml pot of 0% fat Greek yoghurt with chopped mixed berries and 1 tbsp chopped almonds
Glass of apple juice
Lunch
Chicken, spinach and pea soup
Slice of melon
Evening meal
Lean grilled steak with mange tout and sugar snap peas

Saturday

Breakfast
1 slice of wholemeal toast with low fat spread and a boiled or poached egg
Skinny latte (or tea)
Lunch
Small baked sweet potato with cottage cheese, cherry tomatoes and spring onions
Pot of low fat yoghurt
Evening meal
Moroccan chicken

Sunday

Breakfast
Toasted multigrain bagel with low fat soft cheese
Glass of apple juice
Lunch
FREE CHOICE
Evening meal
Pea and mint soup
Slice of melon

*try Sainsbury’s Be Good To Yourself High Fruit Muesli