Woman's Own: Comfort Food Diet - Days 1-4

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7-day meal plan

Day 1
Breakfast: 200 cals
- 30g porridge oats microwaved with water for 2 mins, with either 1 tbsp creme fraiche OR 1 tbsp single cream and 1 dsp honey OR 1 dsp brown sugar
Mid-morning snack: 190 cals
- 1 apple, 2 Bourbon biscuits
Lunch: 400 cals
- 300ml cream of tomato soup OR thick vegetable soup, 1 crusty roll
- 1 kiwi fruit, 6 red grapes
Afternoon snack: 150 cals
- Cup of plain popcorn or packet of vegetable crisps
Dinner: 585 cals
- 1 small serving (210g) home-made cottage pie(made with lean beef, drained, no added fat), with 2 tbsp each of any three different vegetables
- 1 scoop ice cream, 1 tbsp chocolate sauce
- Coffee, 2 After Eight mints
Daily total: 1,525 calories

Day 2
Breakfast: 300 cals
- 2 frozen multigrain waffles toasted, 1 tbsp maple syrup
- 1 medium mango, peeled and sliced, 2 tbsp blueberries
Mid-morning snack: 190 cals
- 2 chocolate digestives, 1 apple
Lunch: 365 cals
- 50g cheese or ½ tin baked beans on 1 slice toast
- Fresh fruit salad
Afternoon snack: 190 cals
- Tea, 2 HobNobs
Dinner: 585 cals
- 1 small serving (210g) beef casserole, 100g chips, side salad OR vegetable curry, 4 tbsp rice, salad
- Baked apple stuffed with 1tbsp sultanas, and served with 1 tbsp custard
Daily total: 1,630 calories

Day 3
Breakfast: 210 cals
- 2 Weetabix or Shredded Wheat with hot milk and 1 tsp sugar
Mid-morning snack: 130 cals
- 1 orange, 2 custard creams
Lunch: 300 cals
- BLT sandwich (2 slices bread, 2 rashers bacon, 4 slices tomato, shredded lettuce, 1 tsp mayonnaise)
- 1 apple
Afternoon snack: 170 cals
- 1oz almonds OR 1oz peanuts
Dinner: 585 cals
- 2 low-fat sausages, grilled, 3 tbsp mashed potato, 2 tbsp peas OR 1tbsp low-salt baked beans, gravy OR ¼ pepperoni pizza, mixed salad
- 2 chocolate sandwich biscuits OR 4 gingersnaps
Daily total: 1,395 calories

Day 4
Breakfast: 200 cals
- 1 serving porridge (as on Day 1)
Mid-morning snack: 170 cals
- 1 carton plain low-fat yogurt, 1 chocolate digestive biscuit
Lunch: 610 cals
- Ploughman's made with 2oz cheese, 1 tbsp pickle, salad, 1 crispy baguette
- 1 apple
Afternoon snack: 30 cals
- Small bunch red grapes
Dinner: 555 cals
- Small portion (210g) fish pie (cod, prawns etc. in parsley sauce topped with mashed potato), 2 tsp broccoli, 2 tsp carrots
- Small serving rice pudding (2tbsp rice and 1 pint milk baked in oven at Gas 4 for 2 hours)
Daily total: 1,565 calories