Healthy Eating Plan: Week Three
Well done! You’re halfway through the eating plan and should be feeling the benefits by now. If you’ve missed the first two weeks, you can access them here. This week’s recipes include salmon fishcakes and a low-fat tiramisu.
BREAKFAST: 4 rye crispbreads with cottage cheese and a handful of grapes.
LUNCH: Jacket potato with egg-and-cress mayo (made using reduced-fat mayonnaise) and salad. Plus 1 satsuma.
. Plus a bowl of fruit salad.
SNACKS: 1 pear and 50g unsalted cashew nuts.
BREAKFAST: Bowl of bran flakes with chopped dried dates, 1 tbsp chopped mixed nuts and semi-skimmed milk.
LUNCH: Wholewheat pasta salad with 2 tbsp each red kidney and cannellini beans, sweetcorn, salad veg and fat-free dressing.
DINNER: Vegetable lasagne (pick a supermarket healthy eating ready meal) with salad. Plus
SNACKS: 4 sesame seed- covered breadsticks
BREAKFAST: Home-made porridge (made with water/no salt) with dried apricots and a drizzle of honey. Plus 1 glass grapefruit juice.
LUNCH: Tin or carton of low-fat carrot and coriander soup. Serve with 2 slices wholegrain toast.
DINNER: Turkey fajitas with faijita seasoning and veg, cooked in a spray of oil. 2 tortillas, salsa, 2 tbsp soured cream and 2 tbsp grated Cheddar.
SNACKS: 1 small pot low-fat yogurt and 1 apple.
BREAKFAST: 1 banana, low-fat natural yogurt and semi-skimmed milk smoothie. Bowl of sultana bran with semi-skimmed milk and strawberries.
LUNCH: Wholegrain roll with low-fat spread, 2 slices lean ham and tomato. Plus 1 punnet of blueberries and a cereal bar.
. Serve each with 1 jacket potato with 1 tbsp reduced-fat crème fraîche.
SNACKS: 50g sunflower seeds.
BREAKFAST: Wholemeal scone topped with low-fat spread and jam. Plus 1 apple.
DINNER: Chicken stir-fry made with sunflower oil, mixed veg, cashew nuts, brown rice. Plus a bowl of fresh fruit salad.
SNACKS: Bowl of salad topped with 1 hard-boiled egg
BREAKFAST: Bowl of bran flakes with semi-skimmed milk and blueberries.
DINNER: Grilled rump steak with baked potato wedges (brushed with olive oil), grilled mushrooms, tomatoes, and salad. Bowl of fresh fruit salad.
SNACKS: Small piece of home-made flapjack.
BREAKFAST: 2 scrambled eggs and grilled tomatoes on 1 slice wholegrain toast with low-fat spread and pomegranate juice.
LUNCH: Tuna mayo sandwich made with wholegrain bread, canned tuna in water and reduced-fat mayo. Plus 1 apple.
. Serve with 1 grilled skinless chicken breast.
SNACKS: 1 small pot low-fat yogurt and a bowl of sultana bran with semi-skimmed milk.
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