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Eat better, look better, feel better!


Teen girls smiling together 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