Healthy Eating Plan: Week Four

The final week’s plan includes scrumptious stuffed tomatoes and a refreshing lemon and lime granita. You can pick up the three other weekly plans here. You see, you really are what you eat! By now you’ll have more energy, clearer skin, improved digestion, a trimmer figure and a stronger immune system.

Healthy Eating Plan: Week Four

WEEK FOUR

DAY 1

BREAKFAST: Bowl of bran flakes with semi-skimmed milk, 3 chopped Brazil nuts, 1 banana and 1 glass orange juice.

LUNCH: Wholemeal pitta, crudités with tzatziki made with low-fat natural yogurt, garlic, lemon juice, grated cucumber. Handful of grapes.

DINNER:

Yakitori chicken

. Plus 1 meringue nest with strawberries and 1 scoop vanilla ice cream.

SNACKS: 1 currant bun.

DAY 2

BREAKFAST: Toasted Granary bagel with low-fat soft cheese and 1 smoked salmon slice. Bowl of fresh fruit salad.

LUNCH: Salad of lettuce, 1 skinless grilled chicken breast, 1 boiled egg and baked croutons with a little olive oil, 1 tbsp Parmesan and 2 tbsp reduced-fat Caesar dressing.

DINNER:

Picchi-pacchi spaghetti with prawns and chilli

.

SNACKS: 50g unsalted cashew nuts.

DAY 3

BREAKFAST: Toasted Granary bagel with low-fat spread and honey, 1 banana and 1 glass orange juice

LUNCH: Wholemeal pitta filled with grilled skinless chicken breast, watercress and reduced-fat mayo with salad. Plus a handful of grapes.

DINNER:

Chargrilled steak with roasted squash

.

SNACKS: 1 slice wholemeal toast with reduced-fat liver pâté and tomato.

DAY 4

BREAKFAST: Smoothie made from mango, banana, passion fruit and melon. Plus a bowl of bran flakes with semi-skimmed milk.

LUNCH: 2 poached eggs on 2 slices wholegrain toast with low-fat spread.

DINNER:

Paprika-spiced pork

. Serve with baked potato wedges brushed with a little olive oil, and a salad.

SNACKS: 5 dried apricots and 50g unsalted hazelnuts.

DAY 5

BREAKFAST: Fresh fruit salad topped with 1 small pot low-fat natural yogurt and 2 tbsp each oats and bran flakes.

LUNCH;

Baked stuffed tomatoes filled with lemon, basil and Parmesan rice

, plus a green salad.

DINNER: Lean beef fillet and veg stir-fry with Chinese five spice and 1 tbsp reduced-salt soy sauce with wholewheat noodles cooked in 1 tsp sunflower oil.

SNACKS: 1 banana and 50g unsalted cashew nuts.

DAY 6

BREAKFAST: 1 small wholegrain roll with 1 grilled reduced-fat sausage and tomato. Plus 1 glass grapefruit juice.

LUNCH: Salad made from 2 slices lean ham, pineapple chunks, 1/2 ripe mango, 1 slice cantaloupe melon, cooked brown rice and fat-free dressing.

DINNER:

Cod en papillote with tomatoes and pesto

. Serve with 10cm piece Granary baguette and a green salad.

SNACKS: 50g sunflower seeds.

DAY 7

BREAKFAST: Bowl of bran flakes with chopped dried apricots, 1 tbsp raisins and 1 tsp sunflower seeds with semi-skimmed milk.

LUNCH: 10cm piece Granary baguette with 50g reduced-fat Ardennes pâté, cherry tomatoes and a green salad.

DINNER: 3 slices lean roast lamb, 2 roast potatoes, steamed greens, peas and carrots with gravy and mint sauce. Plus

lemon and lime granita

.

SNACKS: 2 satsumas.

Click here for

Week One

,

Week Two

and

Week Three

.

10 top tips for health

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