Free Online Diet Menu for 2010 DAYS 1 - 10

http://www.dietweightloss.co.uk/diet-tips.htm

Breakfast	Mid-morning snack	Lunch	Dinner	Diet Tips
1 cup of tea/coffee using skimmed or semi-skimmed milk porridge made with half a measure of skimmed or semi-skimmed milk and water, with either a handful of fresh blueberries or raisins or tsp honey	a banana	Chicken and vegetable soup and a rice cake and one piece of fruit	2 fish cakes - homemade or shop-bought with large mixed salad	Try to drink around 1.5 litres water a day
orange juice 1 slice of granary toast ( no butter) with 2 scrambled eggs	small fruit salad	small jacket potato with reduced sugar and salt baked beans	chilli chicken with broccoli and noodles	Try and exercise daily - just a brisk walk or a bike ride for half an hour will speed up your weight loss
fruit smoothie -homemade or shop-bought	2 oatcakes and cottage cheese	wholemeal pitta with mackerel or tuna and iceberg lettuce and a tomato - use a smear of low cal mayonnaise to make it moist.	Sunday dinner - roast meat and two veg. Use mashed potatoes (made with low cal spread not butter) instead of roast spuds and keep the portion size small. No stuffing/yorkshire pud or crackling!	Beware some shop-bought smoothies have a high calorific content.
a cup of tea or coffee with skimmed or semi- skimmed milk (remember no sugar - use sweetener) half a grapefruit and wholewheat cereal with skimmed or semi -skimmed milk	2 celery sticks with a little smoked mackerel pate	crispy salad with small portion of cooked ham or chicken - use low-cal dressing or a squeeze of lemon juice and 1 ricecake and an apple	grilled chicken breast and large portobello mushroom, new potatoes and green beans a scoop of fruit sorbet or low-calorie choc mousse	Choose a nice ripe grapefruit (pink ones are naturally sweeter) and then you won't need sugar
orange juice low-fat croissant with smear of high fruit low-sugar jam	a handful of spicy seed mix	onion soup and croutons and 1 handful of grapes	prawn curry - make it yourself or buy a low-calorie version serve with small portion of brown rice a portion of fresh pineapple with a spoonful of low-fat creme fraiche	You are less likely to slip up if you plan your meals well ahead . If you feel hungry in between try to eat fruit rather than reaching for empty calories.
tea/coffee (as before) 1 egg omelette with mushrooms	an apple and 1 rich tea biscuit	2 sardines(in brine) mashed and placed on one slice of wholemeal toast and a tomato	herby chicken - need to marinate night before. Serve with rocket salad and crusty bread a portion of raspberries with a meringue nest (only 55 cals)	Marinating your meat or fish is well worthwhile - it makes it so much more tastier. Olive oil is rich in omega 6 - a good fat.
orange or grapefruit juice a portion of unsweetened muesli with skimmed milk and a handful of one of the following: apple, grapes, blueberries or a chopped banana	small portion of hummus and carrot sticks	minestrone soup - homemade or shop bought - and small crusty wholemeal or seeded roll (no butter - dip into soup or use a smear of yeast extract spread)	chicken and peppers in black bean sauce with beansprouts and small portion of rice noodles	Make enough soup so you can freeze portions for later
orange juice 1 boiled egg and 1 slice wholemeal toast (for soldiers!)	a handful of unsalted nuts	spicy tomato salad with 2 wholewheat crispbreads and a small portion of cottage cheese or parma ham	grilled tiger prawns -need to marinate night before. Serve with warm wholemeal pitta bread and iceberg lettuce	Enjoy 2 squares of high cocoa content chocolate
tea/coffee as before a small grilled or microwaved kipper with a slice of wholemeal bread	1 satsuma	tuna and sweetcorn sandwich with granary/wholemeal bread -use low fat spread and a small bunch of grapes	Stir-fry beef or chicken and noodles served with mange-tout/ pak choi 1 low fat yoghurt with handful of berries	You deserve 1 glass of wine
tea/coffee 1 oz /25g bran flakes with bluberries or sultanas with skimmed or semi- skimmed milk 1 slice of granary/wholemeal toast with smear of low-fat spread or marmalade	2oz/50g of edam cheese with 2 crackers	2 slices of lean back bacon, grilled with 4oz/100g of tinned tomatoes and a seeded roll with low calorie spread	Roast chicken with jacket potatoes and cauliflower - make the gravy as fat free as possible baked cinnamon apple with sultanas	Removing the skin from chicken halves the fat content, and leaving the skin on the potatoes increases the fibre content

Our view is that the best diet is one which is sustainable, so don't worry about having an occasional treat, if it helps you stick to the straight and narrow. Remember, tomorrow is another day and a new start to the new you. Slow and steady weight-loss is proven to be more effective and maintainable. If you want to print out the suggestions for reference when you're shopping or thinking about what to eat go to our easy print diet page
Breakfast	Mid-morning snack	Lunch	Dinner	Diet Tips
tea/coffee 1 oz /25g bran flakes with blueberries or sultanas with skimmed or semi- skimmed milk 1 slice of granary/wholemeal toast with smear of low-fat spread or marmalade	2oz/50g of edam cheese with 2 crackers	2 slices of lean back bacon, grilled with 4oz/100g of tinned tomatoes and a seeded roll with low calorie spread	Roast chicken with jacket potatoes and cauliflower - make the gravy as fat free as possible baked cinnamon apple with sultanas	Removing the skin from chicken halves the fat content, and leaving the skin on the potatoes increases the fibre content
Try kick-starting this new week with a cup of hot water and a slice of lemon, followed by a luscious fruit salad with lots of super fruits: blueberries, raspberries,a satsuma, a banana and apple	1 small bag popcorn ( low cal around 100cals or microwave home-cooked)	vegetable soup with 1 slice whole grain bread and an orange	grilled chicken breast or salmon steak with garlic tomatoes and new potatoes (no butter) and a handful of pureed raspberries with a small scoop of ice cream	When you are drinking your 1 1/2 litres water, it's much more appetising in a tall glass with ice cubes and a slice of lemon
tea/coffee 1 shredded wheat with hot or cold semi-skimmed milk and a handful of raisins	kiwi fruit and handful of raisins	Japanese chicken broth	Mediterranean pizza with a dark green salad and a small fromage frais	try to fit at least 20 mins of walking in today
small orange juice spicy mushrooms and tomatoes served with a toasted muffin	a small bunch grapes	egg and cress whole grain sandwich and an apple	grilled mackerel fillet with a few new potatoes and crispy green salad and 1 banana baked in its skin served with low-fat creme fraiche	chewing sugar -free gum before and after eating helps you burn more cals and eat less (according to latest research)
tea/coffee 1 portion porridge made with half water and skimmed milk topped with a tsp of runny honey and tsp flaxseeds	a banana	watercress soup and 1 slice rye bread	slimmer's chili beans and tortillas serve with a crispy salad	bananas and porridge are both great for slow-release energy
tea/coffee healthy pancake with sliced banana and spoonful of natural yogurt	a cup of green tea - boosts your metabolism	roasted vegetable pita	stir-fried pork fillet and mushrooms with bean sprouts and rice noodles fruity layer	The end of the week is in sight - reward yourself with a small glass of crisp white wine or fruity red
half a grapefruit 1 slice wholemeal toast with 2 slices lean back bacon and a tomato, grilled	a large slice of honeydew/water melon	scrambled egg with crab and a grilled tomato	beef slimitoff with boiled rice and peas	You can cut calories in scrambled egg by replacing some of the eggs with just the egg whites.
tea/coffee 5oz/150g reduced sugar and salt baked beans with slice wholemeal toast	a handful dried apricots	1 portion roast chicken/lamb/beef with 1 roast potato or 3 boiled new potatoes, 2 vegetables and 1 tbsp gravy	1 tin sardines (in brine)with dark leafy salad and tsp low-cal dressing and small fruit fromage frais	Cleaning your teeth after dinner will make it less appealing to eat more.
small orange juice 2oz/60g muesli (no added sugar type) with skimmed milk and 1 chopped apple	one slice of brown toast with low-fat spread or smear of low sugar jam	large crispy green salad with 2 slices of smoked salmon, 2 vine tomatoes served with a tsp low-cal dressing or low-fat mayonnaise with splash of lemon juice to flavour and a banana	Chinese beef broth with whole wheat noodles and bean sprouts easy apple oatie	Try and choose whole grain bread and pasta - more fibre and slow energy release
banana smoothie	an apple and 1 rich tea biscuit	fish chowder and small piece of fresh crusty bread and an apple	light and lemony chicken with a few new potatoes, broccoli and 1 tsp mayonnaise with a squeeze lemon juice added	Try and eat 2 servings of fish a week, one of which should be oily (i.e. salmon, mackerel, etc)- full of omega 3
Breakfast	Mid-morning snack	Lunch	Dinner	Diet Tips
tea/coffee a small grilled or microwaved kipper with a slice of whole grain bread and a tomato	a handful of spicy seed mix	Tasty chicken salad	Stir-fry beef and noodles with beansprouts one scoop of frozen yoghurt with raspberries (warm them through to make tasty sauce)	keep drinking plenty of water 1.5 - 2 litres a day will plump up your skin and help prevent dehydration headaches. Many of us misread thirst for hunger.
tea/coffee low-fat yoghurt with blueberries or raspberries or sliced fresh peach	2 celery sticks with a little smoked pate or cottage cheese	small jacket potato with reduced- sugar baked beans or low-fat cottage cheese with finely chopped garlic and fresh herbs	Grilled tiger prawns- need to marinate the night before. Serve with warm pitta bread and iceberg lettuce	Try to exercise 4 times a week to raise the rate your body burns calories (metabolic rate)
orange juice small portion bran cereal and skimmed or semi-skimmed milk and few sunflower seeds and raisins	small fresh fruit salad	smoked salmon wholegrain sandwich with rocket and tomato (try a smear of pesto on the bread to zing it up)	Moroccan chicken served with couscous	Treat yourself with either a small glass of wine or 3 squares of high cocoa (70%) chocolate
tea/coffee 1 slice wholemeal toast with poached or boiled egg	small packet of dried no-added sugar cherries/cranberries/apricots	tuna sandwich with wholemeal bread - try adding half a small onion and tomato(finely chopped) and a couple of drops of chilli sauce to the filling	Mediterranean pizza and a crispy salad	Eating food containing a hot chilli pepper can give you a 15% increase in calories burnt for about two hours after the meal.
orange juice 1 egg omelette with mushrooms	10g almonds and small bunch of grapes	Slimmer's Bruschetta and a low-fat fruit yoghurt	small portion of roast chicken with sage/onion stuffing, carrots, broccoli and 2 small roast potatoes and tbsp of gravy	Research shows eating nuts, like almonds, instead of empty calories as in biscuits/cakes help you to feel full and cut back on artery-clogging fats
tea/coffee Healthy pancakes	1 satsuma	vegetable soup with 1 slice whole grain bread and a low-fat fromage frais	baked or grilled salmon fillets with new potatoes (served with a spoonful of fat-free sour cream and fresh parsley) and asparagus	Never go food shopping on an empty stomach -you'll be tempted to buy the wrong foods. Make a list and stick to it.
Fruit smoothie	2 oatcakes and cottage cheese	Garlic, basil and tomato soup and 1 slice wholemeal bread and an apple	grilled small lean pork chop/steak and tomato with Spicy Baked Potato Wedges
orange or grapefruit juice a portion of unsweetened muesli with skimmed milk and a handful of one of the following: apple, grapes, blueberries or a chopped banana	small portion of hummus and carrot sticks	egg and cress whole grain sandwich and an apple	Prawn curry and Grilled peaches
tea/coffee natural low-fat yoghurt with a sliced banana and a shake of toasted seeds and raisins	a kiwi fruit and a small bunch of grapes/cherries	wholemeal pitta with mackeral/tuna and iceberg lettuce and tomato - use a smear of low cal mayonnaise to make it moist	chilli chicken with broccoli and noodles and a small portion of pineapple with a spoonful of creme fraiche
1 cup of tea/coffee using skimmed or semi-skimmed milk porridge made with half a measure of skimmed or semi-skimmed milk and water, with either a handful of fresh blueberries or raisins or tsp honey	a banana	spicy tomato salad with 2 wholewheat crispbreads and a small portion of cottage cheese or parma ham	Fish Pie and low-cal chocolate mousse	drink a glass of water about 20 mins before a meal and you'll eat less
orange juice low-fat croissant with smear of high fruit low-sugar jam	1 small bag popcorn	Stuffed tomatoes and a low-fat fruit yoghurt	herby chicken - need to marinate night before. Serve with rocket salad and crusty bread
tea/coffee 2 slices of lean back bacon, grilled with 4oz/100g of tinned tomatoes and 1 slice whole grain toast with low-calorie spread	a handful of unsalted nuts	2 sardines (in brine)mashed and spread on one slice of wholemeal	small portion of roast lamb and new potatoes, green beans and tbsp of gravy easy apple oatie	Well done! You have completed the 31 day diet and you should have left your extra pounds behind. Welcome to the new you!