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Seven-day eating plan

Try nutritionist Juliette Kellow's seven-day eating plan to kickstart your system and nourish your body with the nutrients, vitamins and minerals you need.

This menu plan, devised by nutritionist Juliette Kellow, provides all the vitamins and minerals you need for good health. As well as including adequate amounts of protein and fibre, it’s low in fat and doesn’t contain more than the recommended maximum of 6g salt* every day.

MONDAY

Breakfast

Bowl of bran flakes with semi-skimmed milk; banana; small glass of grapefruit juice

Lunch
Tuna and reduced-fat mayo wholemeal bread sandwich; pot of low-fat fruit yogurt; apple

Dinner
Chicken, cashew nut and vegetable stir-fry with brown rice; bowl of fresh fruit salad

Snacks and drinks
Wholemeal fruit scone with low-fat spread; 300ml semi-skimmed milk

TUESDAY

Breakfast
Bowl of unsweetened muesli with semi-skimmed milk and strawberries

Lunch
Egg and cress mayo jacket potato and salad with fat-free dressing; nectarine and grapes

Dinner
Wholewheat spaghetti with lean beef and veg bolognese, salad with fat-free dressing

Snacks and drinks
Wholemeal toast with low-fat spread; banana; 300ml semi-skimmed milk

WEDNESDAY

Breakfast
Fresh fruit salad with low-fat natural yogurt and 2 tbsp each of oats and bran flakes

Lunch
Large wholemeal bread roll with avocado, tomato and mozzarella cheese; orange

Dinner
Grilled salmon with new potatoes, broccoli and carrots; meringue with berries, low-fat yogurt

Snacks and drinks
50g sunflower seeds; 300ml semi-skimmed milk

THURSDAY

Breakfast

Granary bagel with low-fat spread and honey; banana; small glass of orange juice

Lunch
Home-made carrot & coriander soup, brown roll; pot of low-fat yogurt; unsalted peanuts, raisins

Dinner
Grilled steak with baked potato wedges, grilled mushrooms, tomatoes, salad; fresh fruit salad

Snacks and drinks
Wholemeal pitta with ham, salad, fat-free dressing; 300ml semi-skimmed milk

FRIDAY

Breakfast

Home-made porridge (made with water), dried apricots, honey; glass of grapefruit juice

Lunch
Houmous with carrot crudités, cherry tomatoes, wholemeal pitta; low-fat yogurt; cereal bar

Dinner
Home-made chicken curry (canned tomatoes & peppers), rice, tomato & onion sambal; melon

Snacks and drinks
Nectarine; kiwi fruit; 300ml semi-skimmed milk

SATURDAY

Breakfast
Granary bagel & low-fat soft cheese, smoked salmon; small glass of orange juice; apple

Lunch
Tuna niçoise salad: tuna steak, boiled egg, green beans, new potatoes and fat-free dressing

Dinner
Home-made vegetable lasagne, salad and fat-free dressing

Snacks and drinks
Small slice of home-made carrot cake; kiwi fruit; 300ml semi-skimmed milk

SUNDAY

Breakfast
2 scrambled eggs, grilled tomatoes, 1 wholemeal toast; low-fat spread; small orange juice

Lunch
Roast beef, 1 Yorkshire pud, 2 roast potatoes, steamed cabbage; pear crumble, low-fat custard

Dinner
Home-made vegetable soup, Granary roll; slice cantaloupe melon

Snacks and drinks
25g pumpkin seeds; 300ml semi-skimmed milk for drinks

* Values are based on not adding salt to any recipes or meals, either during cooking or at the table