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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.

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

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