Healthy Eating Plan: Week Two

Rest assured that the meals and snacks in this eating plan are packed with all the fibre, vitamins and minerals you need to help you feel fitter and slimmer. Included on this week’s menu are recipes for gnocchi, a juicy steak and even a wicked rhubarb fool.

Healthy Eating Plan: Week Two

 

WEEK TWO

DAY 1

BREAKFAST: 1 slice wholegrain toast with 1 small can baked beans in tomato sauce. Plus 1 glass pomegranate juice.

LUNCH: Salad made from 1 hard-boiled egg, 1 grilled tuna steak, sliced tomato, lettuce, 5 anchovy fillets and reduced-fat French dressing.

DINNER:

Oven-Roasted Pepper And Garlic Gnocchi

. Serve with a rocket and lettuce salad.

SNACKS: Wholemeal pitta with tomato and 1/2 small avocado.

DAY 2

BREAKFAST: Bowl of bran flakes with semi-skimmed milk, dried apricots and 1 small pot low-fat yogurt. 1 glass of grapefruit juice.

LUNCH:

Smoked chicken and papaya salad with a ginger and sesame dressing

.

DINNER: Bolognese made with extra-lean minced beef, veg and wholewheat spaghetti. Serve with 1 tbsp Parmesan and salad.

SNACKS: 3 rye crispbreads with low-fat soft cheese and a handful of grapes.

DAY 3

BREAKFAST: 2 scrambled eggs, grilled tomatoes and mushrooms on 1 slice wholegrain toast with low-fat spread.

LUNCH:

Warm chicken Thai salad

.

DINNER: Grilled lamb’s liver with 2 grilled rashers lean back bacon, mash, steamed broccoli and carrots with gravy.

SNACKS: 1 wholemeal scone with low-fat spread.

DAY 4

BREAKFAST: Toasted Granary bagel with low-fat soft cheese and tomato. Plus 1 glass pomegranate juice.

LUNCH: 1 large grilled salmon fish cake with tartare sauce and salad. Plus 1 satsuma.

DINNER:

Cod en papillote with tomatoes and pesto

. Plus 1 small pot low-fat yogurt.

SNACKS: 1 apple and 50g pumpkin seeds.

DAY 5

BREAKFAST: Fruit salad made with kiwi fruit, mango, melon, pineapple and 1 small banana. Top with 1 small pot low-fat natural yogurt.

LUNCH: Wholemeal pitta filled with 1 small can tuna in water, sweetcorn, 2 tsp reduced-calorie mayo and tomato. Plus 1 cereal bar.

DINNER:

Mussels with savoy cabbage and shrimps

.

SNACKS: Guacamole made from 1 avocado, lemon juice, garlic, Tabasco and chopped tomato with crudités.

DAY 6

BREAKFAST: Fresh grapefruit, bowl of bran flakes with semi-skimmed milk and 1 croissant with jam.

LUNCH: 10cm piece Granary baguette with a few thin slices of Brie and a handful of grapes. Plus 1 small pot low-fat yogurt.

DINNER:

Balsamic and thyme steak with Dijon mash and cabbage

. Plus a bowl of fruit salad.

SNACKS: 50g raisins.

DAY 7

BREAKFAST: 2 slices wholegrain toast with low-fat spread and jam. Plus 1 apple.

LUNCH: Green salad with 1/2 small ball mozzarella, 1/2 avocado, balsamic vinegar, tomato and basil. Serve with a 10cm-piece Granary baguette.

DINNER: 3 slices lean roast beef, 1 small Yorkshire pudding, 2 roast potatoes, steamed red cabbage, mangetout and gravy. Rhubarb, stem ginger and cinnamon fool.

SNACKS: 2 satsumas.

Click here for

Week One

,

Week Three

and

Week Four

10 top tips for health

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