Eat better, look better, feel better!

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 and semi- skimmed milk	Pear Water or sugar-free squash	Bowl chunky vegetable soup and 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 and wholemeal pitta bread Low-fat fruit yoghurt and banana Water or sugar-free squash	2 kiwi fruit Water or sugar-free squash
Tue	Fruit juice Toasted bagel with peanut butter and banana	Apple Low-fat yoghurt drink	Jacket potato with beans and cheese Pear Water or sugar-free squash	Bowl cereal and semi-skimmed milk Water or sugar-free squash	Stir-fry pork strips (or cashew nuts, tofu or Quorn) and vegetables with sweet and sour sauce and 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 and low- sugar jam Banana	Pot low-fat rice pudding Water or sugar-free squash	Chicken (or low-fat Cheddar) and salad wrap Bag crisps Small bag ready-to-eat apricots Water or sugar-free squash	Toasted pitta bread with salsa and houmous dip Water or sugar-free squash	Spicy pasta made from can tuna (or can chick peas), handful frozen sweetcorn, cooked pasta and 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 and semi- skimmed milk and banana	Small bag unsalted peanuts and raisins Water or sugar-free squash	Tomato soup and 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 and 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 and sweetcorn (or houmous) sandwich 2 satsumas Water or sugar-free squash	2 plain biscuits Low-calorie instant hot chocolate	2 slices cheese and tomato pizza piled with extra toppings e.g. mushroom, sweetcorn, ham, tomatoes and 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 and 125g low-fat yoghurt Wholegrain cereal and 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 and salsa Chocolate- coated biscuit Water or sugar-free squash	Bowl cereal and semi-skimmed milk Low-calorie instant hot chocolate
Sun	Fruit juice Wholemeal toast, polyunsaturated spread and banana		Roast dinner - lean roast meat with roast potatoes and ratatouille. (Instead of the roast meat you could add 4 spoons spicy mixed beans to ratatouille and top with grated low- fat cheese and oven bake) Apple crumble and 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