Week one: Wed, Thu and Fri
Week one: Wednesday breakfast
- Strawberry and mint smoothie
- Low-fat cereal bar (choose one with less than 100 cals)
Wednesday lunch
- Chicken and French bean salad. Slice 125g cooked chicken and toss with 80g cooked green beans, 4 halved cherry tomatoes, 15g croutons and 2tbsp of reduced fat Caesar dressing.
- 1 pot of low-fat rice pudding
Wednesday evening meal
- Teriyaki salmon with stir-fried vegetables plus 35g (dry weight) egg noodles, prepared according to packet instructions (pictured
- Lime and mango sorbet plus a handful of fresh raspberries, strawberries or blueberries
Two snacks/treats daily - all 100 calories or less. Scroll down for suggestions.
Thursday breakfast
- Small glass (150ml) of fruit juice
- A large handful of strawberries or raspberries mixed with 1 small pot of 0% fat Greek yogurt, 1tsp sweetener and 2tbsp muesli
Thursday lunch
- Medium (200g) jacket potato filled with tuna, sweetcorn and mayonnaise. Mix 1 small can of tuna in brine, 2tbsp canned sweetcorn and 2 level tbsp reduced-fat mayonnaise.
- Slice of fresh pineapple
Thursday evening meal
- Chilli con carne or spaghetti with meat sauce. To make the sauce, fry 100g extra-lean mince in 1tsp oil. Add 1 small finely chopped onion, 1 clove crushed garlic and 1 stick of finely chopped celery and continue to cook until the vegetables are soft. Add 1 small can (227g) chopped tomatoes, 1 level tsp of tomato puree, 1tsp mixed herbs and seasoning. Serve with 50g (raw) spaghetti or rice, cooked according to packet instructions.
- Chocolate mousse
Two snacks/treats daily - all 100 calories or less. Scroll down for suggestions.
Friday breakfast
- Small (150ml) glass of fruit juice
- Banana on toast. Mash one medium banana and spread over 2 small slices of toast sweeten with ½ tsp of sweetener to taste.
Friday lunch
- Bowl of vegetable soup with 2 oatcakes and 2tbsp reduced-fat houmous
- Fresh fruit salad
Friday evening meal
- Salmon fishcakes with green beans and large serving of ratatouille
- Fresh fruit of your choice
Two snacks/treats daily - all 100 calories or less.
- 6 ready-to-eat dried apricots or 2 Medjool dates
- 1 tall skinny cappuccino or latte
- 1 medium banana
- 1 pot (150g) of low-fat fruit yogurt
- 2 oatcakes spread with tomato salsa or cottage cheese
- 2 sweet oatcakes
- 2tbsp (30g) reduced-fat houmous with carrot sticks
- 1 low-fat cereal bar (check calories to make sure it doesn't contain more than 100 cals)
- Banana smoothie. Place 1 small banana, 200ml skimmed milk, 150g pot 0% fat Greek yogurt and 1tsp sweetener in a blender and whizz until smooth.
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