Week two: Wed, Thu and Fri
Wednesday breakfast
- 40g Cheerios or other wholegrain cereal with 150ml semi-skimmed milk with sweetener and 1 small banana.
Wednesday lunch
- Medium-sized jacket potato filled with 50g (2oz) grated reduced-fat cheddar cheese plus 1tbsp of reduced-fat coleslaw
- Peach or fresh fruit of your choice
Wednesday evening meal
- Egg-fried rice with chicken. Cook 40g long-grain white rice until just tender, drain well and set to one side. Heat 1tbsp of vegetable oil in a wok, add 1 small sliced chicken breast, half a diced red pepper, half a diced courgette, 4 finely chopped spring onions, 50g roughly chopped button mushrooms and ½ tsp of Canderel granules and stir-fry for 5 mins. Add the cooked rice, 2tbsp of soya sauce and 1 beaten egg and cook, stirring for 1-2 mins or until the rice is hot.
- Blackcurrant mousse and fresh blackberries or other soft fruit of your choice.
Two snacks/treats daily - all 100 calories or less. Scroll down for suggestions.
Thursday breakfast
- Small glass of fruit juice
- 3tbsp muesli with 175ml skimmed milk, 8 strawberries and sweetener to taste
Thursday lunch
- Bowl of vegetable soup and 2 oatcakes, each spread with 1tbsp low-fat soft cheese
- 1 packet of reduced-fat crisps
Thursday evening meal
- Fish pie with a generous serving of broccoli (pictured)
- Healthy rice pudding
Two snacks/treats daily - all 100 calories or less. Scroll down for suggestions.
Friday breakfast
- Fruit and vanilla smoothie
- 1 slice of wholemeal toast with a thin scrape of low-fat spread plus jam, marmalade or lemon curd.
Friday lunch
- Scrambled eggs on toast. 2 eggs and 1 slice of wholemeal toast
- Small pot of low-fat fruit yogurt
Friday evening meal
- 1 small salmon fillet (125g) grilled, with 4 small new potatoes (200g) and a large portion of roasted vegetables
- Small pot of yogurt, with sweetener to taste
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.
Average rating:
