7 Day Quick Start Healthy Eating Plan Week 1

Transcription

1 7 Day Quick Start Healthy Eating Plan Week 1

2 Day 1 2 Weetabix (use skimmed milk from daily allowance) Blueberries 1 soft tortilla wrap (approx 40g) 3 thin slices of ham 1 tbsp reduced fat mayonnaise Mixed leaves, tomato, cucumber and sweet pepper 1 apple 1 pot virtually fat free fruit yogurt (maximum 70 calories) 125g extra lean minced beef (uncooked) Tomato base sauce (recipe from Healthy Eating Plan) Mixed vegetables (mushrooms, onions, carrots etc) 40g wholewheat pasta (dry weight) Fresh mixed fruit salad 1 tsp grated Parmesan cheese Muesli style cereal bar (maximum 100 calories) 2

3 Day 2 30g porridge oats (cooked in water or use milk from daily allowance) 1 apple grated (mixed with oats during cooking to soften) 2 tsp golden syrup 1 can vegetable soup (no more than 120 calories) 2 slices low calorie wholemeal bread (Nimble) or 1 small wholemeal breadroll 2 clementines 1 pot virtually fat free fruit yogurt (maximum 70 calories) 130g salmon fillet 200g boiled new potatoes Broccoli, cauliflower and carrots Tinned fruit cocktail in natural juice 2 tbs fat free natural yogurt 2 slices malt loaf 2 tsp low fat spread 3

4 Day 3 2 slices low calorie bread (Nimble) 2 tsp low fat spread 2 tsp low sugar jam 1 small can tuna in brine (65g) Mixed salad leaves, tomato, cucumber and sweet pepper 1 medium egg hard boiled Green beans (cooked) 150g boiled new potatoes 1 medium banana 3 grilled fish fingers 200g old potatoes (cut into wedges, microwave for 5 minutes then toss in 1tsp sunflower oil and bake in oven) Mixed salad leaves, tomato, cucumber and sweet pepper 1 tbsp low fat salad dressing 1 virtually fat free fruit yogurt (maximum 70 calories) Tinned peaches in natural juice Skinny latte made with ½ pint skimmed milk 4

5 Day 4 2 medium eggs poached 1 slice low calorie bread (Nimble) toasted Fresh mushrooms cleaned and sliced. Place in a microwavable container with few shakes of Worcestershire Sauce, microwave on high for 2 minutes. 1 low calorie bagel 40g grated half fat cheese 1 heaped tbsp chutney or pickle Mixed salad leaves, tomato, sweet pepper and spring onions 1 pot virtually fat free fruit yogurt 125g Lamb leg steak grilled 150g Boiled potatoes Carrots, broccoli, butternut squash and cabbage 2tsp gravy granules made up with boiling water 1tbsp mint jelly 2 fresh figs. Cut a cross in the top. Bake in ovenproof dish (200 o C) for 10 minutes. Serve with fresh orange segments and 170g pot of 0% Greek yogurt drizzled with ½ tsp honey. Fresh mixed fruit salad 1 packet of Quavers, Wotsits or French Fries or any other crisps under 100 calories 5

6 Day 5 30g porridge oats (cooked in water or use milk from daily allowance) Blueberries 50g reduced fat houmous 30g diced feta cheese 30g mini pitta bread 10 olives in brine (drained) Mixed salad leaves Sweet pepper, carrots and cucumber chopped into sticks 100g pot of crème caramel 150g pork tenderloin cut into chunks marinated for at least an hour in a mixture made from ½ tbsp honey, 1tbsp hoisin sauce, ½ soy sauce and ¼ tsp Chinese 5 spice Stir fry pork using cooking spray. When nearly cooked add pack of stir fry vegetables including water chestnuts, peppers, mushrooms, bean sprouts. Meringue nest Chopped strawberries 2 tbsp 0% fat Greek yogurt 1 low fat cheese triangle 1 slice low calorie wholemeal bread toasted 6

7 Day 6 2 Weetabix (use skimmed milk from daily allowance) Chopped banana 2 rashers of lean back bacon ½ tin plum tomatoes Grilled mushrooms 1 medium egg poached Fresh mango 125g turkey breast cubed, marinated in a mixture made from 40g virtually fat free natural yogurt, 1 tbsp curry paste and splash lemon juice. Marinate for at least one hour. Thread turkey onto presoaked wooden kebab sticks and grill for minutes or until cooked. 60g long grain rice Mixed salad leaves Chop tomato, cucumber, onion and sweet pepper into very small pieces Chopped strawberries 1 pot virtually fat free fruit yogurt (maximum 70 calories) 125ml glass of white wine 1 orange 7

8 Day 7 2 slices low calorie wholemeal bread toasted Mushrooms cleaned and chopped and cooked with a dash of Worcestershire sauce in microwave for 2 minutes. When hot mix in 2 tbsp very low fat cream cheese 75g lean roast beef 150g boiled potatoes Cauliflower, carrots, broccoli and cabbage 1 small frozen Yorkshire pudding 2tsp gravy granules made up with boiling water 1 medium baked appled filled with 1 tbsp raisins and served with 1tbsp 0% fat Greek yogurt 1 toasted bagel 100g reduced fat cottage cheese Mixed salad leaves, cucumber, tomato, spring onion and sweet pepper 40g reduced fat coleslaw 2 tbsp very low fat salad dressing Tinned fruit cocktail in natural juice (drained) 125ml glass of white wine 8