Check out our plan for a week of healthy eating that can help you eat better, look better and feel better!
We've given you suggestions for three meals a day as well as ideas for snacks in the middle of the morning, mid-afternoon, and another snack to keep you going after your evening meal.
You can pick and choose from any of the meals below to make up your own different weekly menus.
| |
Breakfast |
Mid am |
Lunch |
Mid pm |
Evening meal |
Evening snacks |
| Mon |
Fruit juice
Wholegrain cereal & semi- skimmed milk |
Pear
Water or sugar-free squash |
Bowl chunky vegetable soup & hunk of wholegrain bread
Snack-size chocolate bar
Water or sugar-free squash |
2 satsumas
Water or sugar-free squash |
Lamb kebab (or haloumi cheese) with mint & yoghurt dressing, salad & wholemeal pitta bread
Low-fat fruit yoghurt & banana
Water or sugar-free squash |
2 kiwi fruit
Water or sugar-free squash |
| Tue |
Fruit juice
Toasted bagel with peanut butter & banana |
Apple
Low-fat yoghurt drink |
Jacket potato with beans & cheese
Pear
Water or sugar-free squash |
Bowl cereal & semi-skimmed milk
Water or sugar-free squash |
Stir-fry pork strips (or cashew nuts, tofu or Quorn) & vegetables with sweet & sour sauce & boiled rice
Pot low-fat chocolate mousse
Water or sugar-free squash |
Grapes
Low-calorie instant hot chocolate |
| Wed |
Orange juice
Wholemeal toast, polyunsaturated spread & low- sugar jam
Banana |
Pot low-fat rice pudding
Water or sugar-free squash |
Chicken (or low-fat Cheddar) & salad wrap
Bag crisps
Small bag ready-to-eat apricots
Water or sugar-free squash |
Toasted pitta bread with salsa & houmous dip
Water or sugar-free squash |
Spicy pasta made from
can tuna (or
can chick peas), handful frozen sweetcorn, cooked pasta &
pot hot fresh salsa
2 kiwi fruit
Water or sugar-free squash |
Piece of fruit
Water or sugar-free squash |
| Thu |
Fruit juice
Wholegrain cereal & semi- skimmed milk & banana |
Small bag unsalted peanuts & raisins
Water or sugar-free squash |
Tomato soup & hunk of wholemeal bread
Low-fat yoghurt
Water or sugar-free squash |
Slice carrot cake
Low-calorie instant hot chocolate |
Home-made grilled beefburger (or tuna steak or nut cutlets), oven chips, peas & carrots, ketchup
Canned fruit in juice with scoop ice cream
Water or sugar-free squash |
Apple
Glass semi-skimmed milk |
| Fri |
Fruit juice
Hot oat cereal with small handful sultanas or dried apricots |
Piece of fruit
Water or sugar-free squash |
Tuna & sweetcorn (or houmous) sandwich
2 satsumas
Water or sugar-free squash |
2 plain biscuits
Low-calorie instant hot chocolate |
2 slices cheese & tomato pizza piled with extra toppings e.g. mushroom, sweetcorn, ham, tomatoes & sprinkle low-fat grated cheese
Water or sugar-free squash |
Pear
Snack-size chocolate bar |
| Sat |
Fruit smoothie made from small banana, 2 tbs frozen mixed berries, 100ml semi-skimmed milk & 125g low-fat yoghurt
Wholegrain cereal & semi- skimmed milk |
|
2 poached eggs on wholemeal toast with ketchup
Pear
Water or sugar-free squash |
2 satsumas
Water or sugar-free squash |
Mexican tortillas - lean beef strips (or kidney beans, chunks of tofu or Quorn) tossed in Mexican spice, stir fry with red peppers and onions and serve with tortilla wraps, shredded lettuce, guacamole & salsa
Chocolate- coated biscuit
Water or sugar-free squash |
Bowl cereal & semi-skimmed milk
Low-calorie instant hot chocolate |
| Sun |
Fruit juice
Wholemeal toast, polyunsaturated spread & banana |
|
Roast dinner - lean roast meat with roast potatoes & ratatouille. (Instead of the roast meat you could add 4 spoons spicy mixed beans to ratatouille & top with grated low- fat cheese and oven bake)
Apple crumble & low-fat custard
Water or sugar-free squash |
Apple
Water or sugar-free squash |
Pitta bread stuffed with cooked chicken (or low-fat Cheddar), cucumber, tomato.
Go fruity with pineapple, mango or whatever exotic fruit you enjoy
Water or sugar-free squash |
Pot low-fat rice pudding
Water or sugar-free squash |