Day 1
Morning: Porridge with almonds and fruit
75g of porridge oats (prep as pack directions), 200ml of semi-skimmed milk, 1 tbs of sliced almonds, 1 banana, 150ml glass of pomegranate juice
Afternoon: Roast Turkey Salad Roll
2 granary rolls, 4 slices of turkey breast, 2 tbs of mashed avocado, Mixed salad leaves, 1 handful of grapes
Evening: Grilled fish with lentil and rice salad
1 fillet of white fish (around 150g or 6oz), 60g. of dried brown or green lentils (uncooked weight), 60g of brown basmati rice (cooked weight), 1 tsp of olive oil, 60g of onion (chopped), 2 tsp of balsamic vinegar, 1 tbs of fresh parsley (chopped)
Soak the lentils for around an hour, then drain and simmer for 20 minutes or until softened but not mushy. Do not add salt to the lentils before cooking as this will make their skins harden. Cook the rice according to package directions. Heat the olive oil in a non-stick frying pan and cook the finely sliced onion until soft and golden. Add the balsamic vinegar, raise the heat to allow to bubble off. Add the cooked onions to the lentils and rice and mix well. Add the parsley before serving warm or at room temperature.
Snack: Fruit snack
1 apple, 1 kiwi, 1 tbs pumpkin seeds
Day 2
Morning: Natural yoghurt with muesli
6 tsp of sugar-free muesli, 200ml of natural yoghurt, 2 mandarins, 1 banana
Afternoon: Greek salad pitta
2 wholemeal pitta breads, 60g of feta cheese, 60g of pepper, 60g of red onion, 1 svg mixed salad, 4 black olives (pitted), 1 tomato, drizzle with a little flaxseed oil, olive oil and lemon juice
Evening: Panzanella style salad
2 mandarins, 150g ciabatta, 2 tbs of olive oil, 2 plum tomatoes, 1 serving of mixed salad leaves, ½ red onion, 6 black olives (pitted), 1 tbs of lemon juice, 3 tsp. capers, 2 tbs of fresh parsley (chopped)
Pre-heat the oven to 180 °C. Cut the ciabatta into cubes, toss in half the olive oil (use extra-virgin oil) and place on a baking tray. Bake until golden and crisp, about 10 minutes. Dice the tomato and finely chop the red onion and parsley, and mix all the ingredients together in a large bowl. If possible, leave in the fridge for a few hours but bring to room temperature before serving.
Snack: Crunchy mixed seeds
2 tbs of sunflower seeds, 1 tbs of pumpkin seeds, 200ml glass of pomegranate juice
Day 3
Morning: Greek yoghurt with honey and nuts
150ml of whole milk, plain Greek yoghurt, 45g. of mixed nuts, 2 tsp of manuka honey, 150ml glass of pomegranate juice, 1 banana
Afternoon: Bagel with cream cheese & smoked salmon
1 plain bagel, 1 tsp of lower fat cream cheese, 50g of smoked salmon, ½mango
Evening: Bean and roast pepper tagine
1 slice of ciabatta (50g each) drizzled with 1 tsp of olive oil, 1 red pepper, 1 tsp of olive oil, 90g of onion (chopped), 1 small tin of chopped tomatoes (200g), ½ tsp of sugar, 180g of butter beans, ½ tsp of paprika, 1 tsp of capers, 1 egg
Pre-heat the oven to 200 °C. Cut the pepper into large pieces and place on a non-stick baking tray. Roast for 15-20 minutes or until the pieces are soft and starting to blacken at the edges. Slice the cooked peppers into strips. Lower the oven temperature to 180 °C. Meantime, heat the oil in a non-stick frying pan and cook the onions until softened. Add the tomatoes and sugar and simmer for 20 minutes, uncovered. Add the beans, paprika and capers and stir in the egg. Arrange the pepper strips in an oven-proof dish and pour over the tomato and egg mix. Bake for 40 minutes or until set.
Snack: Bowl of muesli with milk
120g of cottage cheese with 120g of Tesco Value fruit cocktail, canned and drained
Day 4
Morning: Porridge with jam & mixed seeds
60g of porridge oats (prep as pack directions), 200mls of semi-skimmed milk, 3 tsp of pure fruit spread (e.g. St Dalfour or Sunwheel), 4 tsp of mixed seeds, 1 pear, 1 low fat yoghurt
Afternoon: Tomato & lentil soup
1 tsp of olive oil, 120g of onion (chopped), 1 clove of garlic, 150g of carrot, 120g of dried green or brown lentils, 1 pinch of oregano, 1 pinch of dried basil, 1 tin of tomatoes (200g), ½ pint of vegetable stock
Heat the oil in a large non-stick plan and add the onion and garlic. Cook until the onion is golden, then add the diced carrot. Cover and cook over a gentle heat for 10 minutes, stirring occasionally. Add the lentils, herbs, tomato and stock and bring to the boil. Simmer for 25 minutes or until the lentils are tender. Blend the soup either in a blender or using a hand-held immersion blender before serving.
Evening: Teriyaki tuna with steamed vegetables
50g of brown basmati rice (uncooked weight), 60g of baby sweetcorn, 90g of steamed mange tout, 2 tsp of soy or tamari sauce, 1 tbs of rice vinegar, 1 clove of garlic, 1 piece of fresh ginger (1cm or 0.5 inch), ½ tsp of sugar, 180g of tuna steak
Mix together the soy sauce, rice vinegar (use white wine vinegar if preferred), garlic, ginger and sugar in a shallow bowl. Place the tuna in the marinade, coating both sides, cover and refrigerate for at least 30 minutes. Grill the tuna under a medium-high heat for 3-5 minutes on each side, depending on the thickness of the fish and your preference.
Snack: Rainbow fruit salad
150g of melon, 1 kiwi, 1 peach or nectarine, 75g of blueberries, 1 banana
Prepare all the fruit and mix together well. Either serve immediately or refrigerate until serving. If preparing in advice, do not add the banana (if included in your ingredients list) until ready to serve.
Day 5
Morning: Banana berry smoothie with cottage cheese on toast
120g of cottage cheese, 2 tsp of manuka honey, 3 tsp of sunflower seeds, 2 slices of rye bread
1 glass of fruit juice (150ml), 1 banana, 120g of strawberries
In a blender, combine fruit juice of your choice, banana and strawberries. Whizz until smooth and frothy.
Afternoon: Turkey and bean salad with avocado
3 tsp olive oil, 1 tsp of lemon juice, 1 turkey fillet, 60g mixed beans, ½ sliced avocado, 4 cherry tomatoes, 1 pepper, 1 tsp of lime juice, 1 pinch of chilli powder
Mix together 2 tsp extra virgin olive oil and a good squeeze f lemon juice and use to marinade a turkey fillet for around 30 minutes. Grill or griddle the turkey, then cut it into strips and place in a bowl with 60g mixed beans, � a sliced avocado, 4 halved cherry tomatoes and strips of pepper. Mix together the olive oil, lime juice and chilli powder and drizzle over the salad. This salad can be refrigerated and makes a great packed lunch.
Evening: Grilled salmon with sweet potato salad
180g of salmon, 90g of mangetout, 1 banana, 1 tsp of olive oil, 2 small sweet potatoes (around 100g or 4oz each), 1 pinch of ground ginger, 1 pinch of paprika, 1 pinch of cinnamon, 1 tbs of lemon juice, 1 tbs of fresh parsley (chopped)
Heat the oil in a non-stick pan. Cut the sweet potatoes into bite-sized chunks and add to the pan, along with enough water to half cover. Add the spices and lemon juice and cook, uncovered for 15 minutes, turning the potatoes half-way through. Stir in the parsley and serve warm or at room temperature.
Snack: Hummus with vegetable dippers
80g of hummus, 4 baby carrots, 2 stalks of celery, 200ml of pomegranate juice
Day 6
Morning: Cinnamon Banana Toast
2 slices of wholemeal bread, 1 chopped banana, 1 pinch of cinnamon, 1 Probiotic yoghurt, 2 tsp mixed seeds
Afternoon: Beetroot and feta salad
½ tsp flaxseed oil, 1 tsp extra virgin olive oil, ½ tsp Dijon mustard,1 tsp lemon juice,2 beetroot,1 handful of mixed salad leaves,100g of feta cheese,120g of green beans,1 ciabatta roll
Cut the beetroot into thick slices and toss these in the dressing. Set aside. Steam or boil the green beans, if included in your ingredients list, for 2-3 minutes. Drain and refresh under cold water. Arrange the salad leaves on a plate, add the slices of beetroot, green beans, if included in your ingredients list, and crumble over the feta cheese. For the dressing mix together flaxseed oil, olive oil, mustard and lemon juice. Serve with the ciabatta roll, heating following package directions if necessary.
Evening: Spiced fish with cous cous
Snack: Muesli with yoghurt
4 tbs of sugar-free muesli, 1 probiotic yoghurt
Day 7
Morning: Sardines on Toast
1 probiotic yoghurt, 25g mixed seeds, 2 pinches of dried basil, ½ tin of sardines in tomato sauce (120g), 120g of tinned chopped tomatoes, 2 slices of wholegrain bread
Toast bread and spread with chopped tomatoes. Mix sardines and basil together in bowl and spread over tomato.
Afternoon: Pitta pocket with hummus & salad
1 wholemeal pitta bread, 130g of hummus, 2 tomatoes, ½ sliced avocado, 1 serving mixed salad leaves, 1 kiwi fruit
Evening: Mushroom-stuffed chicken with pasta and salad
60g of pasta (uncooked weight), 1 side salad, 15g of dried porcini mushrooms, ½ tsp of olive oil, 60g of onion (chopped), 1 clove of garlic, 120g of fresh mushrooms, 1 pinch of basil, 3 tbs of breadcrumbs, 1 large chicken fillet (around 150g or 6oz), 4 tbs of vegetable stock, 2 tbs of white wine, 1 tbs of Greek yoghurt (whole milk, plain)
Preheat the oven to 190 °C. Place the dried mushrooms in a heat-proof bowl and pour over 2 tbs of boiling water. Set aside to soak for 20 minutes. Heat the olive oil in a non-stick pan. Add the finely chopped onion and crushed garlic and cook gently for 2-3 minutes. Drain the rehydrated mushrooms, pouring the water into the pan. Chop the mushrooms and add to the pan, along with the finely chopped fresh mushrooms and thyme and cook for a further 4 minutes. Stir in the breadcrumbs and set aside to cool slightly. Place the chicken fillet between 2 pieces of cling-film and then use a meat mallet, rolling pin or empty bottle to flatten to a thickness of around 1cm or 1/2". Remove the cling-film and spoon in the mushroom stuffing. Roll up and secure with a cocktail stick. Place in an oven-proof dish and add the vegetable stock and wine. Bake for 15-20 minutes or until the chicken is no longer pink, turning the chicken over and covering with foil half-way through the cooking time. Slice the stuffed chicken fillet into thick slices. Stir the Greek yoghurt into the liquid in the baking dish and serve as a sauce for the chicken.
Snack: Yoghurt with Mixed Berries
100g of low fat yoghurt, 100g mixed berries
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