Weekly Diet Plan

Breakfast

Snack 10-11am

Lunch

Snack  3-4pm

Supper

Monday

2 Boiled/poached eggs

1 slice of wholegrain toast

With a thin spread of butter and marmite

1 portion fresh fruit

1 oatcake

with 1 tsp peanut butter

Soup (lentil, bean or chicken - 500ml)

Homemade or bought 

Add ½ tin beans  for more protein

1 slice wholemeal bread

Avocado and walnut salad (See recipe)

1 small pot plain yogurt

1 portion fruit

Stir fry (tomato onion carrot cabbage plus other veg)  protein = tofu or chicken or tempeh  prawns keep some tofu for tomorrow breakfast if you like. Use coconut or olive oil for steam frying (1tbsp oil plus 2 tbsp water – 1 tsp soy sauce/fish sauce to taste and cover with a lid)

Tuesday

Fruit and tofu smoothie

 (use a ¼ block silken tofu or pot natural yogurt, add skimmed milk or unsweetened soya milk to get thinner consistency. Add blueberries, banana, pear or any fruit you enjoy and whizz together in food processor

1  ryvita with scrape of hummus. Sprinkle with  1 TBSP Food doctor seed mix

Mackerel or salmon  pate on 1 slice wholemeal toast with a mixed salad.- cucumber, lettuce, cress, tomato peppers, carrots etc

At least 3 portions of vegetables. Approx a 250ml cup per portion

1  ryvita with scrape of hummus. Sprinkle with  1 TBSP Food doctor seeds mix

Grilled/baked/poached chicken breasts with roasted or steamed vegetables, fennel, courgette, ½ sweet potato or 1 portion carrots, and steamed green vegetables eg French/runner/broad beans, broccoli, spinach.

Do an extra chicken portion for lunch tomorrow.

Wednesday

1 pot of Total Greek 0% or 2% or Low fat plain yogurt

2 TBSP walnuts

Sweeten with 1tsp Agave syrup or 1 tsp honey

Add strawberries or blueberries (small punnet)

Cut veg sticks (either carrot/cucumber, pepper, celery)

dipped in hummus

1/2 small pot  (2 tbsp)

Chicken coleslaw: made with chopped cabbage, cooked chicken breast, walnuts, red peppers, grated carrot, tbsp raisins and dressed with the juice of ½ lemon and ½ orange

Cut veg sticks dipped in hummus

½ small pot.

Baked/grilled Salmon steak served with steamed vegetables of choice (eg green beans, broccoli, red cabbage, cauliflower, carrots), Make an extra salmon steak for lunch tomorrow

Thursday

Whole porridge oats 

2 tbsp ground nut and  seed mix (flax: sunflower :almond

Proportions =3:2:1)

1 teaspoon of agave syrup or honey. 

With skimmed milk

1 small pot low fat plain yogurt

1 portion fruit

Salmon steak and salad.

At least 3 portions of vegetables.

1 ryvita with 1 teaspoon nut butter

Chilli. Made with punnet of lean beef mince

Sauté  ½ onions, 2 cloves garlic, chopped courgette,  peppers and 2 carrots. Then add a tin of tomatoes and stock if necessary. When the mince is cooked add a tine of red kidney beans and chick peas.  Serve with 1 portion brown rice (fist size portion of rice)

(Keep ½ for lunch tomorrow if you like)

Friday

Meusli (soaked for 20 minutes in water or skimmed milk) 1

1 tbsp ground seed mix. 5 prunes or 5 dried apricots

1 small pot low fat yogurt

Pot of Cottage cheese  with rye  bread and  mixed  salad (Dressing made from 1 tsp olive oil 1 tsp spoon vinegar)

OR left over chilli from last night.

2 tbsp seeds or nuts with a banana

Herb crusted haddock baked (see recipe)

Serve with steamed vegetables

Saturday

Frittata  made with 2 eggs, mushrooms, onion, peppers, or any other vegetables that you enjoy.

1 ryvita or 1 oatcakes with nut butter

Quinoa and prawn salad with prawns courgettes and red pepper cook quinoa according to packet instructions add the other ingredients at the end. Add a dressing - 1 tbsp olive oil and lemon juice or vinegar.

Piece of fruit and handful of seeds Or save for evening dessert

Grilled steak with mixed salad

Optional dessert if snack was missed

Blueberries for dessert with 1pot low fat yogurt

Sunday

Small tin baked beans (low salt low sugar)

1 slice wholemeal toast

2 grilled fresh tomatoes or tinned.

Grilled mushrooms

2 poached eggs

1 slice grilled bacon

NONE

Roast Dinner your choice of meat plus  roast vegetables, courgettes, tomatoes, fennel, carrots celeriac – 1 parsnip or ½ sweet potato or 1 medium potato

Unlimited green vegetables, steamed  avoid fatty meat and chicken skin

NONE

If needed depending on when you have lunch

OR Open Sandwich with left over roast on Wholemeal bread or rye

Piece of fruit