Healthy Eating Plan: Week One

Our easy-to-follow eating plan is designed to make meal times a pleasure for the whole family. Everything is simple to prepare.

Healthy Eating Plan: Week One

This week’s tempting dinners include turkey burgers, fish, steak, salads and a warming chicken soup. So tuck in and embrace a healthier you!

WEEK ONE

DAY 1

BREAKFAST: 2 slices wholegrain toast with no-added-sugar peanut butter and 1 sliced banana. Plus 1 glass orange juice.

LUNCH: 2-egg and semi-skimmed milk omelette with 2 slices lean ham and 2 tbsp grated Cheddar, cooked in a spray of oil, plus salad. 1 apple.

DINNER: Salmon and ginger fishcakes with sweet-and-sour salad.

SNACKS: 1 punnet of blueberries and 1 small pot low-fat yogurt.

DAY 2

BREAKFAST: A bowl of bran flakes with semi-skimmed milk, 1 kiwi fruit and 1 satsuma.

LUNCH: Poached egg and new potato salad with crispy bacon and a mustard dressing (pictured), plus a bowl of fruit salad topped with 1 small pot low-fat yogurt.

DINNER: Wholewheat pasta with skinless cooked turkey strips, steamed broccoli and 1 tbsp pesto. Serve with 1 tbsp Parmesan and veg.

SNACKS: 1 toasted crumpet with low-fat spread and jam.

DAY 3

BREAKFAST: Toasted Granary bagel with 2 grilled rashers lean back bacon and tomato. Plus 1 glass grapefruit juice.

LUNCH: 1/2 small tub houmous with carrot crudités, cherry tomatoes and a wholemeal pitta, plus 1 small pot low-fat yogurt.

DINNER: Tzatziki burgers. Serve with a green salad made from lettuce, watercress and baby spinach.

SNACKS: 5 dried apricots and 50g unsalted cashew nuts.

DAY 4

BREAKFAST: 1 orange, 1 pear and 1 apple, chopped, and topped with 5 tbsp bran flakes and 1 small pot low-fat natural yogurt.

LUNCH: 10cm piece Granary baguette cut in half. Top with sliced tomato, mozzarella, mixed herbs, and grill. Serve with salad.

DINNER: Seared steak on Mediterranean vegetables.

SNACKS: 2 slices wholegrain toast with reduced-fat liver pâté and cucumber.

DAY 5

BREAKFAST: 1 Weetabix, 1 handful bran flakes with semi-skimmed milk and 1 banana . Plus 1 glass orange juice.

LUNCH: 1 slice Granary bread topped with low-fat soft cheese mixed with 1 celery, 1 apple, 3 walnut halves, all chopped. Serve with salad.

DINNER: Chicken, soy and honey parcels with water chestnut rice. Serve with mangetout.

SNACKS: 12 unsalted almonds.

DAY 6

BREAKFAST: 2 boiled eggs, 2 slices wholegrain toast with low-fat spread and 1 glass orange juice.

LUNCH: 1 English muffin topped with 2 grilled rashers lean back bacon and 2 tbsp grated Cheddar, grilled. Serve with salad.

DINNER: Low-fat fish parcels with creamy spring onions and chilli. Serve each with 1 jacket potato with 1 tbsp reduced-fat crème fraîche. Plus 1 bowl of fruit salad.

SNACKS: Bowl of bran flakes with semi-skimmed milk and 2 satsumas.

DAY 7

BREAKFAST: Small bowl of unsweetened muesli with semi-skimmed milk and chopped apple.

LUNCH: Chicken noodle soup with mint and lemon. Plus 1 small pot low-fat yogurt and 1 pear.

DINNER: Grilled salmon with baby potatoes, steamed broccoli and carrots. Plus a bowl of berries with 1 tbsp reduced-fat crème fraîche.

SNACKS: 50g sunflower seeds.


Click here for
Week Two, Week Three and Week Four

10 top tips for health

Comments

Please register or sign-in to leave a comment. We’d love to hear what you think.

trampoline

May 15

Hi, your links to week two and four don't seem to be working.

sashalouise

January 5

It would be great if you supplied a printable shopping list to go with this!

carolinekranat@yahoo.com

February 4

what happens if you are gluten free, what can you eat instead of the bread and cereal?

webeditor

March 19

We do have gluten and wheat free recipes on the site, just use the drop down 'refine search' box and look under dietary. I hope to put something online soon about healthy options of these. Regards, Debra, web editor

thatspecialgirl

March 18

These sound great, however do you have any tips or suggestions for replacement items that are gluten free/low in wheat?

webeditor

April 9

Thanks for the tip Lucifa73, we hope to put some packed lunch ideas on the website soon. Debra, Web Editor.

Lucifa73

March 27

I was quite keen as I was coming into a really hectic month and though tthis would give me one less thing to think about. That was until I saw a lot of the lunch ideas need cooking and my husband and I work full time with no access to kitchen facilities. Packed lunch alternatives would be a great idea.

fibee66

January 9

We followed this healthy eating plan last year and some of the recipes have now become family favourites. Can thoroughly recommend it.

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