Week one: Weekend meals
It's the weekend and the end of week one. Congratulations. If you need inspiration, read this: 'I tried the Canderel shape-up plan'
Week one: Saturday breakfast
- Small (150ml) glass of fruit juice
- Tropical fresh fruit muesli. Mix 2tbsp (30g) sugar-free muesli with 1 small ripe mango, peeled and cubed. Stir in a pot of 0% fat Greek yogurt and add sweetener to taste.
Saturday lunch
- Mushroom omelette. Make with 2 large eggs and a handful of mushrooms fried in 2tsp of oil
- Fresh fruit salad
Saturday evening meal
- Thai chicken and sweet potato curry plus 50g (uncooked weight) brown basmati rice, boiled (pictured)
- Blackcurrant mousse
Two snacks/treats daily - all 100 calories or less. Scroll down for suggestions.
Sunday breakfast
- Orange, pineapple and banana smoothie
- Half a toasted cinnamon bagel, spread with 1tsp of low-fat soft cheese
Sunday lunch
- Tomato and thyme-crusted rack of lamb
- Mango and lime sorbet plus 80g raspberries
Sunday evening meal
- Brie and bacon sandwich. Make with 2 small slices (30g each) granary bread, 40g brie and 1 rasher of grilled back bacon
- Fresh fruit
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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