Breakfast
1 small pot of probiotic, sugar-free
Yoghurt and 2tbsp of berries. Or Porridge made with 50g whole porridge oats,
120ml skimmed milk and 4 chopped dried apricots.
Morning snack
·
2tbsp mixed unsalted nuts and raisins. Or 2
oatcakes with Brazil nut butter.
2
oatcakes with Brazil nut butter.
Lunch
·
½ carton of fresh lentil soup and
·
1 small whole-meal roll.
Or
·
1 cooked salmon fillet served with a spinach and
watercress salad.
Afternoon snack
·
2 Clementines and 1tbsp sunflower seeds.
Or
·
2tbsp sunflower seeds and 5 strawberries.
Dinner
·
50g whole meal spaghetti with fresh tomato
sauce.
Or
·
1 baked sweet potato with a can of tuna and a
green side salad.
1
baked sweet potato with a can of tuna and a green side salad.
Day 2
Breakfast
·
2 egg omelet with sliced mushrooms.
Or
·
Fruit smoothie made with 2tbsp probiotic
yoghurt, is mall banana and 6 strawberries.
Morning snack
·
2 sticks celery with 1 mini pot of soft cheese.
Or
·
1 apple and 6 almonds.
Lunch
·
1 skinless chicken breast and mixed salad.
Or
·
1 cod fillet with steamed broccoli and roasted
peppers.
1
skinless chicken breast and mixed salad.
Afternoon snack
·
1 slice melon wrapped in 2 slices
·
Parma ham.
Or
·
1/2 avocado and 5 cashew nuts.
Dinner
·
100g tofu stir-fried with sugar snap peas and
Brussels sprouts.
Or
·
100g fillet steak served with ratatouille.
Day 3
Breakfast
·
2 eggs, scrambled, with 1 grilled tomato and 1
slice of toasted whole meal bread.
·
2 grilled field mushrooms stuffed with 50g
crumbled feta cheese and fresh, chopped mint.
2
grilled field mushrooms stuffed with 50g crumbled feta cheese and fresh,
chopped mint.
Morning snack
·
1 apple and 6 hazelnuts.
Or
·
2 Ryvitas with cottage cheese.
Lunch
·
1 can sardines on 1 slice rye bread with spinach
and watercress salad.
Or
·
King prawns served with a quinoa and vegetable
salad.
Afternoon snack
·
2 oatcakes spread with 2tbsp homemade guacamole.
Or
·
2 oatcakes spread with 2tbsp houmous.
Dinner
·
Chicken stir-fry served with 50g brown rice.
Or
·
100g turkey mince Bolognese served with steamed
courgette ribbons.
Bolognese
Day 4
Breakfast
·
2 poached eggs on 1 slice whole meal toast.
Or
·
Protein smoothie made with a scoop of hemp
protein, 130ml almond milk and a handful of berries.
130ml
almond milk and a handful of berries.
Morning snack
·
1 large carrot with 1 mini pot of houmous.
Or
·
2 small oranges and 5 almonds.
Lunch
·
1/2 carton broccoli and leek soup with a small
whole meal roll.
Or
·
1 baked sweet potato with 1 small can of salmon
and a mixed salad.
Afternoon snack
·
1 slice melon, wrapped in 2 slices of Parma ham.
Or
·
1 small bunch of red grapes and 2 Brazil nuts.
Dinner
·
2 salmon fishcakes with steamed vegetables.
Or
·
Coconut chicken curry with brown rice and salad.
Day 5
Breakfast
·
Sugar-free muesli served with 120m I oat milk.
Or
·
2 boiled eggs with 1 slice toasted rye bread.
1
slice toasted rye bread.
Morning snack
·
1 small sugar-free Yoghurt. Topped with 1tbsp
toasted, slivered almonds and 1tsp honey.
Or
·
2 oatcakes with 2tbsp Low-Fat cottage cheese.
Lunch
·
1 whole meal pitta bread, stuffed with % pack
flavored chicken mini fillets and salad.
Or
·
Mixed bean salad served with 1 small whole meal
roll.
Afternoon snack
·
2tbsp flavored sunflower or pumpkin seeds.
Or
·
2 Ryvitas with houmous.
Dinner
·
100g tofu stir-fry made with sugar snap peas,
Brussels sprouts and baby corn.
Or
·
Vegetarian lasagne served with a mixed salad.
Vegetarian
lasagne served with a mixed salad.
Day 6
Breakfast
·
French toast made with 1 slice whole meal bread
dipped in 1 beaten egg and fried in a non-stick pan. Serve with a sprinkle of
stevia and 2tbsp fresh blueberries.
Or
·
50g porridge made with 120ml coconut milk, 2tsp
linseeds and /2 small chopped banana.
Morning snack
·
2 oatcakes with 1 slice smoked salmon and 1tsp
chopped, cooked beetroot.
Or
·
1 pear and 5 almonds.
1
pear and 5 almonds.
Lunch
·
1 small pack of falafel served with yoghurt and
tabbouleh and herb salad.
Or
·
½ carton lentil soup with a small whole meal
roll.
Afternoon snack
·
1 small bunch of red grapes and 2 Brazil nuts.
Or
·
1/4 Punnet Blueberries and 2tbsp natural
yoghurt.
Dinner
·
100g Turkey mince Bolognese with steamed
corvette ribbons.
Or
·
100g lean beef chili con carne served with 50g
brown rice.
Day 7
Breakfast
·
2 grilled field mushrooms, stuffed with 50g crumbled
feta cheese and fresh, chopped mint.
Or
·
2 eggs, scrambled, and served with 1 slice
toasted spelt bread.
1
slice toasted spelt bread
Morning snack
·
1 Ryvita with ½ can sardines in tomato sauce,
mashed.
Or
·
1 Ryvita with 2tbsp bean dip.
Lunch
·
1 chicken and avocado sandwich on whole meal
bread.
Or
·
1 fresh mackerel fillet grilled and served with
roasted vegetables.
roasted
vegetables
Afternoon snack
·
3 fresh figs and 6 walnut halves.
Or
·
1 apple and 5 Brazil nuts.
Dinner
·
1 baked sweet potato with cauliflower and
broccoli in cheese sauce.
Or
·
1 cod fillet grilled and served with mixed
steamed vegetables.