Written by Carina Norris, registered nutritionist
Week 3 basics
Breakfast
Choose one from the mix and match list every day.
Morning snacks
Choose one each day. Try to have as much variety as possible.
- Two satsumas or other small citrus fruits.
- Pot of veggie sticks with two tablespoons of salsa to dip them in.
- Pot filled with home-popped plain popcorn seasoned with a large pinch of paprika or a teaspoon of parmesan.
- Two pieces of fruit, eg a banana and a plum.
Afternoon snacks
Choose one each day. Try to have as much variety as possible.
- Two oatcakes or crispbreads spread with low-fat cream cheese or 100g cottage cheese.
- Small scone spread with low sugar jam or fruit spread.
- Slice of malt loaf and a small piece of fruit, eg a kiwi or a tangerine.
- Two Scotch pancakes and a pear.
- One slice of wholemeal bread, lightly spread with mustard and topped with a slice of ham.
Recipes
You'll find recipes for the some of the dishes at the end of the week's plan.
Exercise
- Walk for a total of 30 minutes each weekday.
- Keep up the daily exercise at the weekend. Don't let the rain and cold put you off - put on your favourite aerobics or dance exercise DVD if you can't face the outdoors.
Monday
Lunch
- Salmon and cucumber baguette and a large green salad.
- One slice of melon or other piece of fruit.
Dinner
- 100g lean pork, pepper, tomato, mushroom and pineapple threaded onto skewers and grilled, served with four tablespoons of cooked rice (preferably brown) and a salad.
- Baked or poached pear topped with two tablespoons of low-fat natural yoghurt.
Tuesday
Lunch
- Wholemeal pitta filled with a sliced hardboiled egg, a teaspoon of low-fat mayo, lettuce, cucumber and tomato slices.
- One pot of low-fat fromage frais and a handful of grapes.
Dinner
- Chicken and vegetable noodles.
- Two Scotch pancakes topped with a handful of berry fruits and two tablespoons of low-fat natural yoghurt.
Wednesday
Lunch
- Salmon, tuna or prawn pasta salad. Use the recipe in week one and substitute one small tin of drained salmon or 150g cooked prawns for the tuna.
- Piece of fruit.
Dinner
- Vegetable tagine with four tablespoons of couscous and a salad.
- One slice of melon.
Thursday
Lunch
- Chicken and salad wrap.
- Piece of fruit and a glass of skimmed or semi-skimmed milk.
Dinner
- Chicken breast spread with wholegrain mustard and baked. Serve on a bed of stir-fried strips of onion, pepper and courgette with 150g mashed potato (mashed with a splash of milk) or boiled new potatoes.
- Small baked apple stuffed with a tablespoon of dried fruit.
Friday
Lunch
- Chicken and pasta salad with six cherry tomatoes.
- Small low-fat fruit yoghurt and a piece of fruit.
Dinner
- One small spicy pan-fried fresh tuna steak (sprinkle the fish with Cajun seasoning before cooking) with four boiled new potatoes, plus two green veg of choice eg sugar snap peas and broccoli.
- One slice of melon.
Saturday
Lunch
- Bowl of vegetable soup with a wholemeal crusty roll.
Dinner
- Vegetarian bangers and beans.
- Small low-fat natural yoghurt topped with fresh berry fruits.
Sunday
Lunch
- Bagel topped with low-fat cream cheese, watercress, 50g smoked salmon and six cherry tomatoes.
Dinner
- Three thin slices of lean roast beef, two medium sized roast potatoes, carrots, cabbage and broccoli.
- Fresh fruit salad topped with two tablespoons of low-fat fromage frais or natural yoghurt.
Week 3 recipes
Tuesday chicken and vegetable noodles
Recipe
Cook the noodles, drain and set aside.
Heat 1 tsp oil in a wok and fry the chicken for 4 minutes until cooked. Remove from the pan and set aside.
Add 1 tsp oil to the pan and stir fry the ginger and garlic for 1 minute.
Add the vegetables and fry for 4 minutes.
Return the chicken to the pan, then add the soy sauce, orange juice and vinegar or dry sherry.
Cook for 2 minutes, stir in the noodles and the coriander. When the noodles are hot, serve.
- 50g instant noodles (dry weight)
- 1 chicken breast, cut into strips
- 2 teaspoons (tsp) oil
- 1 scant teaspoon of chopped root ginger from a jar
- 1 garlic clove, crushed
- 1 green or red pepper, chopped
- 1 small carrot, cut into match sticks
- 4 spring onions, chopped
- 6 mushrooms, sliced
- 1 tablespoon (tbsp) white wine vinegar or dry sherry
- 2 tbsp soy sauce
- juice from half an orange
- 1 tbsp fresh coriander
Wednesday vegetable tagine
Recipe
Heat oil and gently fry the onion, garlic, squash, carrot and new potatoes for 10 minutes, stirring frequently.
Add the spices, tomato and chick peas.
Stir in the vegetable stock, bring to the boil.
Reduce heat and simmer for 25 minutes.
Stir in the harissa or chilli paste.
- 2 teaspoon oil
- 1 onion, chopped
- 1 garlic clove, crushed
- 100g butternut squash, cut into chunks
- 1 carrot cut into circles
- 100g baby new potatoes, cut into chunks
- quarter teaspoon (large pinch) ground cumin
- quarter teaspoon (large pinch) ground cinnamon
- 1 large chopped tomato
- 1 small tin of chick peas, drained
- 500ml vegetable stock
- 1 tsp harissa or chilli paste
Friday chicken and pasta salad
Recipe
Combine the cooked pasta shapes with the vegetables and chicken.
Toss with the oil-free French dressing or low-fat mayo.
Arrange on a bed of lettuce or baby mixed salad leaves.
- 150g cold cooked pasta shapes
- 3 spring onions, chopped
- 1 small beetroot, diced
- 10 slices of cucumber
- 100g cold cooked chicken
- 2 tsp oil-free French dressing or low-fat mayo
- mixed salad leaves to serve
Saturday vegetarian bangers and beans
Recipe
Heat the oil and fry the sausages until they are lightly browned. Remove from the pan and set aside.
Fry the onion for 5 minutes.
Add mushrooms and tomato and fry for 5 mins, stirring from time to time.
Add the Worcestershire sauce, beans and water.
Bring to the boil then simmer for 10 minutes.
Stir in the chopped parsley or coriander and serve.
- 1 tsp oil
- 1 onion, chopped
- 2 vegetarian sausages
- 1 large tomato, chopped
- small tin of reduced salt baked beans
- 6 mushrooms, quartered
- 1 tbsp Worcestershire sauce
- 80ml water
- 1 tbsp chopped fresh coriander or parsley to serve (optional)
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