Easy to follow healthy eating plan
Break fast: Toast with marmalade and good fresh fruit (v)
2 cuts wholemeal toast with 2tsp of low-fat spread and marmalade. Plus a bowl of raspberries.
Meal: chicken sandwich, chocolate mousse and fresh fruit
2 cuts wholemeal breads filled with 6 slices wafer-thin turkey, 2tsp cranberry sauce and salad. Plus 1 cooking pot low-fat chocolate mousse and 5 strawberries.
Dinner: Roast beef with fruit salad and ointment
3 thin slices slim roast-beef with 1 tiny ready-made Yorkshire pudding, 5 new potatoes boiled inside their skins, veggies, 1tsp horseradish sauce and fat-free gravy. Plus 1 dish fresh fruit salad with 1tbsp single cream.
Break fast: Muesli with fruit and yoghurt (v)
2tbsp unsweetened muesli with 1 pear and 1 small cooking pot low-fat natural yoghurt.
Meal: Ploughman's roll (v)
10cm/4in piece French loaves of bread filled with 4tbsp grated reduced-fat Cheddar cheese, 1tbsp pickle and salad.
Dinner: Baked chicken and roasted brand new potatoes with good fresh fruit and ice cream
Place 6 new potatoes within their skins in a roasting tin, brush with 1tsp olive-oil and sprinkle with fresh rosemary. Invest a hot oven until prepared. At the same time, bake 1 skinless chicken white meat into the oven. Serve the chicken and potatoes with steamed veggies. Plus a bowl of raspberries and 1 scoop reduced-fat frozen dessert.
Breakfast: Bacon roll and good fresh fruit
1 small wholemeal roll filled with 2 grilled rashers lean straight back bacon and 1 tomato. Plus 10 red grapes.
Meal: Jacket potato with fruity cottage cheese (v)
1 coat potato with 7tbsp cottage mozzarella cheese, 2 pineapple rings canned in liquid and salad.
Dinner: Spaghetti bolognese with salad
In a non-stick pan, dry fry 115g/4oz extra-lean minced meat, incorporating somewhat water to cease the animal meat sticking, if necessary. Include 1 chopped little onion, 1 clove crushed garlic, 1 sliced carrot and a few sliced up mushrooms. Cook carefully before veg tend to be soft. Include 1 small can chopped tomatoes, 1tbsp tomato purée, blended herbs to taste and 150ml/¼pint beef stock. Simmer until prepared through plus the sauce thickens. Offer with 150g/5oz prepared wholewheat spaghetti and salad.
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Break fast: Fresh fruit salad and yoghurt (v)
Fruit salad created from 1 little banana, 1 kiwi fruit, 2 pineapple rings canned in liquid and 10 red grapes with 1 cooking pot low-fat natural yoghurt.
Lunch: Warm roast-beef baguette
10cm/4in piece warmed French bread filled with 2 thin cuts hot lean roast beef, 1 sliced tomato and 2tsp horseradish sauce. Serve with salad.
Dinner: Vegetable chilli with rice (v)
Spray a non-stick pan with a squirt oil, temperature, and fry 1 chopped tiny onion, ½ chopped green pepper, 1 sliced courgette and 2 sliced carrots, until smooth. Include chilli dust to taste and cook for several minutes. Add 1 tiny can red renal beans, 1 little can chopped tomatoes, 1tbsp tomato purée and slightly liquid. Simmer until heated through and the sauce thickens. Provide with 7tbsp prepared brown rice and salad.
Breakfast: Wholemeal scone and fruit juice (v)
1 wholemeal fresh fruit scone with 2tsp low-fat spread and 1 little glass unsweetened orange liquid.
Lunch: Minestrone soup, salad roll, chocolate mousse and fresh fruit (v)
1 tiny can minestrone soup with 1 tiny wholemeal roll full of salad and 1tsp reduced-calorie mayonnaise. Plus 1 cooking pot low-fat chocolate mousse and 1 kiwi good fresh fruit.
Dinner: Lamb chop and new potatoes with fruit
1 grilled lean loin lamb chop with 6 brand-new potatoes boiled inside their skins, 2tsp mint sauce and vegetables. Plus 1 peach.
Break fast: Apple muesli and milk (v)
3tbsp unsweetened muesli with 1 apple and skimmed milk.
Meal: Salmon and watercress pitta with fruit
1 wholemeal pitta loaves of bread filled with ½ tiny can pink salmon, watercress, lemon liquid and 1tsp reduced-calorie mayonnaise. Plus 10 red grapes.
Dinner: Turkey in black bean sauce with noodles
Spray a non-stick frying pan or wok with a squirt oil, temperature, and fry 1 chopped small onion and 1 clove crushed garlic, until soft. Include 175g/6oz skinless turkey, slashed into strips, and prepare until brown. Stir in ½ sliced purple and green pepper and fry before the chicken is cooked. Stir in 3tbsp straight back bean sauce and heat through. Serve with 1 layer wholewheat noodles, cooked in line with the pack directions.
Breakfast: Croissant and jam (v)
1 tiny croissant with 2tsp jam.
Meal: Soup and toast with mousse and good fresh fruit (v)
1 little can carrot and coriander soup with 2 pieces wholemeal toast. Plus 1 pot low-fat fresh fruit mousse and 1 peach.
Dinner: Baked salmon with potatoes and vegetables
Place 1 salmon steak on some foil and sprinkle with lemon juice. Wrap-up the foil and bake into the oven until cooked. Offer with 3 brand new potatoes boiled within their skins and steamed vegetables.
It’s the practicalities that will usually ruin an eating plan. That’s why we’ve made this plan an easy task to search for and prepare. If you are using the plan in WLR you'll create a shopping record, swap meals around or substitute any you don’t like. You can test it no-cost.
Morning meal: Beans on toast (v)
1 piece wholemeal toast with 1tsp low-fat spread and 1 tiny can baked beans.
Lunch: Jacket potato with tuna and sweetcorn mayo
1 jacket potato with ½ tiny can tuna in liquid mixed with 1tbsp canned sweetcorn and 1tsp reduced-calorie mayonnaise. Provide with salad.
Dinner: Mushroom omelette, chips and salad with chocolate mousse (v)
Spray a non-stick frying pan with a squirt oil, heat, and fry a large a small number of sliced up mushrooms, until soft. Beat 2 eggs with 1tbsp skimmed milk and pour to the frying pan. Cook before egg is practically set. Top with 2tbsp grated reduced-fat Cheddar cheese and place under a hot barbeque grill through to the cheese melts. Offer with 115g/4oz low-fat oven potato chips and salad. Plus 1 cooking pot low-fat chocolate mousse.
Break fast: Sultana cereal and juice (v)
5tbsp branflakes with 1tbsp sultanas and skimmed milk. Plus 1 small cup unsweetened orange juice.
Meal: Tzatziki and pitta with fresh fruit (v)
½ little cooking pot tzatziki with 1 wholemeal pitta bread and crudités. Plus 1 small banana.
Dinner: Bacon and tomato pasta
Spray a non-stick frying-pan with a squirt oil, heat, and fry 1 sliced tiny onion, until soft. Include 2 chopped rashers lean back bacon and cook for a few minutes. Drain any extra oil, add 1 little can chopped tomatoes, 1tbsp tomato purée, 2tbsp sweetcorn, a-pinch of basil and 1tbsp dry white wine. Simmer until cooked through plus the sauce thickens. Stir in 6tbsp cooked wholewheat spaghetti, heat through and provide with 1tbsp Parmesan cheese and salad.
Breakfast: BLT sandwich
2 pieces wholemeal loaves of bread filled up with 2 grilled rashers lean right back bacon, lettuce and 1 tomato.
Meal: Avocado pitta pocket and yoghurt (v)
1 wholemeal pitta breads filled up with shredded lettuce, ½ tiny avocado, 1 sliced tomato and lemon juice. Plus 1 pot fat-free yoghurt..