Day 1
Morning: Eggs on toast
150ml glass of fruit juice, 6 prunes (either dried or in juice), 1 banana, 1 apple
2 eggs, 2 slices of wholegrain bread, 2 tsp of reduced fat margarine (40% fat)
Poach or boil the eggs and serve with toast spread with low fat spread. Alternatively, add a little of the low fat spread to the lightly beaten eggs and scramble, serving on toast.
Afternoon: Tesco Healthy Living chicken salsa wrap with salad
1 Tesco HL chicken salsa wrap, 2 servings of fruit, 1 packet of Tesco ready salted 30% less fat crisps, 100ml glass of fruit juice
Evening: Beef stir-fry with oyster sauce
60g of brown rice, uncooked weight
1 tsp of olive oil, 150g of lean beef, such as sirloin or rump steak, 1 clove of garlic, ½ pepper, 120g of broccoli, 2 spring onions, 1 serving of pak choi (bok choy) (100g), 7 water chestnuts, 3 tbs of oyster sauce
Heat the oil in a non-stick frying pan or wok and add the steak, cut into thin strips. Stir-fry for 1-2 minutes to seal, then add the crushed garlic, sliced pepper, small broccoli florets and spring onion whites, along with a tablespoon of water. Stir-fry for a further 3 minutes, then add the sliced pak choi, water chestnuts and oyster sauce. Allow to heat through thoroughly and serve.
Snack: Poached fruit salad
1 apricot, 1 plum, 4 dried apricots, 2 dried figs, 1 pinch of cinnamon
Place the dried fruit and cinnamon in a small sauce and add enough water to half cover. Simmer for 5-10 minutes or until the fruit is slightly softened. Chop the fresh fruit into bite-sized pieces and add to the pan. Simmer for a further 5 minutes and either serve warm or at room temperature.
Day 2
Morning: Herby cheese on toast with yoghurt & fruit
1 apple, 200ml of low fat yoghurt, 3 dried apricots
2 slices of wholegrain bread, 2 tomatoes, 90g of low fat cheddar cheese, 2 pinches of dried basil
Toast bread and spread with chopped tomatoes. Sprinkle the cheese and basil over the tomatoes and place under a pre-heated grill until cheese has melted.
Afternoon: Gazpacho with griddled chicken
3 tablespoons of carrots, 2 spears of broccoli
1 small tin of chopped tomatoes (200g), 60g of cucumber, 90g of pepper, 60g of onion, chopped, 1 clove of garlic, 3 tsp of olive oil, 2 tsp of balsamic vinegar, 2 tbs of breadcrumbs
In a blender, puree the tomatoes, cucumber, pepper, onion and garlic, then press through a nylon sieve to remove the seeds.
Combine the oil, vinegar and breadcrumbs and stir into the soup. Chill well before serving.
2 tsp of lemon juice, 2 tsp of olive oil, ½ tsp of mixed herbs, 1 large chicken fillet (around 150g or 6oz)
Mix the lemon juice, oil and herbs of your choice in a glass or ceramic dish. Score the chicken fillet (do not cut the whole way through) and add to the marinade. Set aside for at least 30 minutes or up to two hours.
To cook the chicken, either grill it, cook it on a hot griddle pan, or bake in the oven. All of these methods will take 15-20 minutes.
Evening: Bean burrito with guacamole
1 serving of mixed salad leaves, 4 tsp of low fat salad dressing, 1 pear
2 flour tortillas, 90g of re-fried beans, ½ red pepper, 1 plum tomato, 1 tsp fresh chilli, 2 tbs of tomato-based salsa, 120g of lower fat guacamole, Preheat oven to 180°C.
Place the flour tortilla(s) in an ovenproof baking dish. Spread with the re-fried beans and fill with sliced pepper, tomato and finely chopped chilli. Top with the tomato salsa and guacamole and roll up. Bake for 15 minutes, until the tortilla is crisp. Alternatively, heat the burrito for 2 minutes in the microwave, or eat cold as a packed lunch.
Snack: Fruit salad with mint
150g of mango slices, 150g of pineapple, 30g of dried blueberries, 1 tbs of chopped fresh mint
Chop the mango and pineapple into bite-sized pieces. Place in a bowl, along with the blueberries and top with freshly chopped mint.
Day 3
Morning: Apple muesli
100ml glass of fruit juice, 1 pot of low fat yoghurt
60g of porridge oats, dry weight, 1 apple, 125ml of semi-skimmed milk, 4 dried apricots, 30g of mixed nuts
Mix the porridge oats, grated apple, dried apricots and milk together in a bowl. If possible, leave in the fridge overnight although this is not necessary if you don't have time.
Afternoon: Korean noodle salad
1 apple
60g of rice noodles, uncooked weight, 150g of mushrooms, 120g of carrot, 2 spring onions, 120g of beansprouts, 2 tsp of soy or tamari sauce, 2 tsp of sesame oil, 2 tsp of balsamic vinegar, 45g of unsalted cashew nuts
Prepare the noodles according to package directions, omitting any suggested fat and salt.
Combine cooked and drained noodles with the vegetables and dress the salad with soy sauce, oil and vinegar. Toss well and sprinkle with cashew nuts before serving.
Evening: Fish stew with cous cous
3 tablespoons of carrots, 1 cob of sweetcorn, 30g of mixed nuts and raisins
1 tsp of olive oil, 1 clove of garlic, 1 small tin of chopped tomatoes (200g), ¼ tsp of sugar, 1 piece of fresh ginger (1cm or 0.5 inch), 1 tsp fresh chilli, 60g of cous cous (dry weight), 1 fillet of white fish (around 150g or 6oz)
Heat the oil in a large non-stick pan, add the garlic and allow to soften. Add the tomatoes, sugar, grated ginger and chopped chilli, cover and allow to simmer for 20 minutes, stirring occasionally.
Place the cous cous in a heat-proof bowl and pour over enough boiling water to cover. Set aside.
Cut the fish into chunks and add to the tomato sauce. Simmer for a further 10 minutes or until the fish flakes easily - this will depend on the thickness of the fish fillets.
Drain excess water from the cous cous and serve in a bowl, topped with fish stew.
Snack: Crackers with peanut butter & milk
1 wholegrain cracker or crispbread, 1 tsp of peanut butter, 200ml of semi-skimmed milk
Day 4
Morning: Cereal with Cinnamon & Banana Toast
2 tbs of breakfast cereal of choice, 200ml of semi-skimmed milk
3 slices of wholegrain bread, 1 banana, 1 pinch of cinnamon
Toast the bread. Slice the banana and place slices on the toast. Sprinkle with cinnamon.
Afternoon: Cheese & onion wrap
1 pear
2 flour tortillas, 150g of cottage cheese, 45g of low fat Cheddar cheese, 2 spring onions, 2 stalks of celery, 1 handful of watercress or rocket
Combine the cottage cheese, grated cheese, finely sliced onion and sliced celery. Place the tortilla on a plate and spoon the cheese mix along the centre. Top with rocket or other salad leaves and roll.
This can be eaten at room temperature or heated in the microwave for a minute, if preferred.
If taking this as a packed lunch, refrigerate the filling in a container until ready to serve.
Evening: Lamb with cannellini beans
1 cob of sweetcorn, 80g of mangetout, 4 small potatoes, boiled
120g of lean lamb fillet, 1 clove of garlic, 1 tsp of olive oil, 60g of onion, chopped, 90g of cannellini beans, canned and drained, 2 tomatoes, 1 tbs of chopped fresh mint, 2 tbs of vegetable stock, 1 tsp of lemon juice, 1 pinch of black pepper
Sprinkle the meat with garlic and half the oil. Turn, season and set aside for 1hr. Heat a large, non-stick frying pan over a high heat and add the lamb. Reduce the heat and cook the lamb, turning occasionally to brown evenly. Cook for 5-7 mins for pink and 10-12 for well done. Add the remaining oil and cook the onions for a minute or two, then add the beans and warm through before adding the tomatoes, mint and stock (or water). Bring to the boil. Season with freshly ground black pepper and lemon juice. Spoon the beans on to the plate and top with thick lamb slices.
Snack: Butter bean dip with rye crispbread
120g of butter beans, 2 tbs of low fat fromage frais, 2 tsp of lemon juice, 1 clove of garlic, 5 black olives, pitted, 2 rye crispbreads
Whizz the butter beans, fromage frais, lemon juice, garlic and olives in a blender, or mash together with a potato masher if you don't have a blender. Add a little water if the mixture is too dry until you get a light, fluffy spread. Serve with the crispbread.
Day 5
Morning: Porridge with stewed apple
1 banana, 1 pot of low fat yoghurt, 100ml glass of fruit juice
60g of porridge oats, dry weight
Weigh out the porridge oats and pour them into a cup or similar to measure their volume. Place the oats in a saucepan or medium-large microwaveable bowl. Add three times the volume of water to oats and then either bring to the boil and simmer for three minutes or microwave on 'high' for three minutes.
1 apple, 1 tsp of sugar
Slice the apple and place it in either a small saucepan or microwaveable bowl. Add a splash of water and then either simmer for 3 or 4 minutes or microwave on 'high' for 2 or 3 minutes, until the apple is softened. Stir in the sugar and add a pinch of cinnamon or cloves if you wish.
Afternoon: Spinach pasta bake with a tossed salad
1 ½ servings of mixed salad leaves, 1 tsp of low fat salad dressing, 2 slices of wholegrain bread, 1 apple
½ small tin of chopped tomatoes (200g), 1 clove of garlic, 2 tsp of olive oil, 1 svg of frozen spinach, cooked (4oz or 100g), 1 pinch of garlic powder, 1 pinch of italian seasoning, 2 tbs of breadcrumbs, 2 tsp of sunflower seeds, 60g of pasta, uncooked weight
Preheat oven to 180°degrees. Cook pasta of choice according to package directions, omitting any added fat and salt. Thaw and drain spinach. In a non-stick frying pan, sauté garlic, then add spinach and cook a little longer. Add tomatoes and season with Italian seasoning and garlic powder. Combine spinach and tomato sauce with pasta. Sprinkle with breadcrumbs and sunflower seeds. Bake for 10 minutes or until topping is crispy.
Evening: Grilled salmon with sweet potato salad
150g of salmon, 120g of green beans, 1 orange, 2 dried apricots
2 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: Fruit snack
2 mandarins, satsumas or clementines, 1 handful of grapes, 1 banana
Day 6
Morning: Sardines on Toast
150ml glass of fruit juice
2 pinches of dried basil, ½tin of sardines in tomato sauce (120g), 120g of tinned chopped tomatoes, 4 slices of wholegrain bread (around 35g or 1.5ozs each)
Toast bread and spread with chopped tomatoes. Mix sardines and basil together in bowl and spread over tomato.
Afternoon: Spinach salad with lentils & feta
150g of Tesco green lentils, canned and drained, ½ pepper, 4 radishes, 120g of baby spinach leaves, 60g of feta cheese, 2 tsp of low fat salad dressing, 2 Tesco wholemeal pitta breads
Combine the lentils, pepper and radishes.
Pour over the dressing, mix well and season.
Just before serving, toss with the spinach and crumble over the feta. Serve with wholemeal pitta bread.
This recipe is modified from The GI Guide by Rick Gallop and Hamish Renton.
Evening: Steak fajita with guacamole
150g of lean beef, such as sirloin or rump steak, ½ red onion, ½ pepper, 2 flour tortillas, 75g of lower fat guacamole, 3 tbs of tomato-based salsa, 1 serving of mixed salad leaves
Grill the steak under a pre-heated grill for around 10 minutes or until cooked to your liking.
Meantime, slice the pepper into thick strips and cut the onion into chunks. Steam the vegetables in a steamer (or use a sieve placed over a saucepan) for around 8 minutes or until soft. Once soft, place the pepper slices under the grill and allow to brown slightly.
Heat the flour tortilla under the grill for a couple of minutes and then spread with guacamole. Fill with the steak, cut into bite-sized pieces, onion and pepper and top with salsa and salad.
Snack: Banana with sunflower seeds
1 banana, 3 tsp of sunflower seeds
Day 7
Morning: Cereal with milk & mixed nuts
90g of wholegrain breakfast cereal, 250ml of semi-skimmed milk, 150ml glass of fruit juice, 30g of mixed nuts
Afternoon: Spicy frittata
1 serving of mixed salad leaves, 90g of kidney beans, canned and drained, 3 tsp of low fat salad dressing, 1 pear
4 small new potatoes, 3 eggs, 1 egg white, 1 tomato, 3 spring onions, 1 tsp fresh chilli, 30g of low fat grated cheddar cheese
Boil the potatoes for 15-20 minutes or until tender. When cooked and cool enough to handle, cut into 1cm (½ in) slices.
In a small bowl, beat the eggs and egg whites lightly together. Chop the tomatoes, spring onions and chilli and stir these gently into the eggs, along with the grated cheese.
Heat a non-stick frying pan over a gentle heat and arrange the potato slices in layers. Pour in the egg mixture. Cook gently, lifting the egg as it sets to allow uncooked egg to run into contact with the pan. Continue cooking until set, finishing it off under the grill if you prefer.
Evening: Redcurrant and rosemary chicken
80g of mangetout, 4 new potatoes, boiled, 1 portion of reduced fat garlic bread (¼ baguette), 1 apple
1 tsp of olive oil, 1 large chicken fillet (around 150g or 6oz), ½ onion, 1 sprig of fresh rosemary, 1 tbs of white wine vinegar, 1 tsp of redcurrant jelly, 2 tsp of soy or tamari sauce
Heat the oil in a non-stick pan over a medium-high heat. Add the chicken fillet and brown on both sides over a high heat. Once browned, turn the heat down slightly and continue cooking until the chicken is cooked through - this will take 10-15 minutes, depending on the thickness of the chicken fillet. Remove the chicken from the pan and set aside. Add the sliced onion to the pan, along with the rosemary, and cook to soften (use dried rosemary or other herb if you prefer). Add the red wine vinegar, redcurrant jelly and soy sauce and bring to a boil, stirring. Return the chicken to pan to heat through and serve with potatoes and vegetables.
Snack: Rainbow fruit salad
150g of melon, 90g of strawberries, 1 peach or nectarine, 90g 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.
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