Days 6&13 and days 7&14

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Day 6 & Day 13

Breakfast:
1 medium slice toasted wholegrain bread topped with 1 x 150g can baked beans
Lunch:
1 x 100g (3 1/2oz) can pink salmon, mixed with salad leaves and cherry tomatoes served with 1 small wholegrain roll
Dinner:
Shepherd's Pie served with seasonal vegetables of your choice (excluding potatoes)

Day 7 & Day 14

Breakfast:
1 1/2 slices toasted wholegrain bread topped with 1 x 200g can boiled plum tomatoes
Lunch:
2 slices wholegrain bread filled with salad plus 25g (1oz) chicken
Dinner:
Cheesie macaroni: dry-fry unlimited button mushrooms, cherry tomatoes with a little spray oil. Mix in 115g (4oz) [cooked weight] boiled macaroni and cover with low-fat bechamel sauce made with skimmed milk. Top with 2 tsps grated low-fat cheese and grill

Power snacks (Choose one each of these mid morning and mid afternoon)

75g (3oz) seedless grapes, 1 orange, 1 apple, 1 pear, 2 satsumas, 1 peach or 2 kiwi fruit, a 100g pot 0.1% fat Actimel probiotic yogurt drink, 3 celery sticks with 25g (1oz) low-fat cottage cheese,150g (5oz) strawberries plus 1 tsp 0% fat Greek-style yogurt.