So, What to Eat?

Seven Day Meal Plan

Drink plenty of water! Up to 3 to 4 litres per day is recommended.

Day

Breakfast

Lunch

Snack

Dinner

1

  • 1 slice wholewheat bread

  • 1 tsp. lite margarine spread

  • 120g honeydew or cantaloupe melon

  • 240ml non-fat yoghurt or 240ml fat free milk

  • 240ml green de-caf tea

Tuna Vegetable Pita Sandwich

  • 1/2 whole pita pocket

  • 120g assorted raw vegetables, lettuce, tomato, sprouts, cucumber, onion, celery.

  • 90 g tuna in water and 2 tsp low fat mayo

  • 240 ml fat free milk or 240 ml low fat mayo

  • 12 grapes

  • 30g low fat string cheese

  • 1 apple

Taco Night

  • 90g 93% sauteed lean beef or turkey with 60g chopped onions, red and green peppers

  • 1 tsp taco seasoning

  • 2 tsp ready made salsa

  • 2 soft 10cm tortillas

  • 2 tsp shredded low fat cheese

2

  • 90g cereal, high fiber more than 3g low sugar less than 8 g

  • 120g blueberries or strawberries

  • 240ml fat free milk

  • 240 ml green de-caf tea

  • strawberry

Turkey Sandwich

  • 90g or 3-4 slices of lean turkey

  • Garnish with lettuce and tomato

  • Condiment: 1 tsp mustard and/or 2 tsp low fat mayo

  • 2 slices whole wheat bread

  • 120g sliced cucumbers with 2 tsp low fat dressing

  • 240ml non fat yoghurt

  • 60g berries

  • 120ml orange juice

  • Blend into smoothie

Orange Ginger Salmon

  • 120g broiled or grilled salmon sprinkled with ginger and garnished with sliced oranges

  • 60g brown rice

  • 120g steamed broccoli

  • 1 steamed carrot

  • 240ml non fat milkScreenHunter_80 Jan. 23 23.52

3

  • 10 cm whole wheat waffle

  • 2 teaspoon peanut butter

  • 120g sliced cantaloupe

  • 240ml fat free milk

  • 240 ml green de-caf tea

Healthy Roast Beef mini sub

  • 90g lean deli sliced roast beef

  • 1 wheat sandwich thin round or10cm wheat roll

  • Condiment: 1 tsp mustard and/or 2 tsp low fat mayo

  • Chopped salad: 120g romaine lettuce, 60g chopped tomato, 60g chopped green pepper, 2 tsp low fat dressing

  • 1 medium apple, orange or pear

  • 10 dry roast almonds

Pasta With Chicken And Vegetables

  • 90g grilled chicken strips

  • Assorted stir fry vegetables

  • Saute in 1 tsp olive oil: 120g sliced mushrooms, 60g each zucchini and broccoli

  • Add chicken and 120g cooked wheat pasta to cooked vegetables, toss and serve

4

  • 1 slice wholewheat toast

  • 2 tsp all-natural peanut butter

  • 1 apple

  • 240ml fat free milk

  • 240 ml green de-caf tea

Chicken Veggie Wrap

  • 1 whole wheat tortilla

  • 60g grilled chicken strips, 30g low fat cheese, lettuce and tomato and 2 tsp low fat dressing

  • medium appleapple

  • 240ml non fat yoghurt

  • 1 medium pear or apple

Simple Broiled Fish

  • 120g talapia, cod or trout broiled or grilled with chopped parsley, garlic and lemon garnish

  • 120g tossed salad with assorted vegetables, tomato, greens, cucumbers, peppers

  • 2tsp low fat dressing

  • 6 steamed asparagus spears

  • 1 baked medium potato

  • 120g berries

5

  • 120 ml grapefruit juice

  • 1 whole wheat English muffin

  • 1 tsp lite margarine spread

  • 120g strawberries

  • 240ml fat free milk

  • 240 ml green de-caf tea

  • 240 ml vegetarian vegetable soup

    Salmon Spinach Salad

  • 90g grilled salmon or canned salmon

  • 60g mandarin orange

  • 1 tsp silvered almonds, 1 tsp balsamic vinegar and olive dressing

  • Broccoli, carrot and celery sticks with 2 tsp low fat ranch dip

  • 240ml non fat yoghurt

Tortilla Pizza

  • 1 whole wheat tortilla

  • 120 ml marinara sauce

  • 90g low fat mozzarella cheese

  • 180g chopped vegetables including zucchini, broccoli and egg plant. Bake at 175*C until cheese melts and turns slightly brown

6

  • 240 ml fat free milk

  • 120g assorted berries

  • 240ml fat free milk

  • 240 ml green de-caf tea

Cheese and Tomato Caprese Sandwich

  • 60 g low fat mozzarella

  • Tomato slices, spinach leaves, fresh basil

  • 10 cm whole wheat roll

  • 2 tsp olive oil

  • 1/2 banana

  • 240ml non fat yoghurt

Chicken Teriyaki

  • 120g grilled chicken breast brushed with 1tsp teriyaki sauce

  • 120g sauteed vegetables

  • 1/2 baked sweet potato

  • 1 tsp lite margarinechicken

7

  • 120 ml orange juice

  • 1 whole egg plus 2 egg whites scrambled

  • 1 tsp lite margarine

  • 240 ml green de-caf tea

  • Black Bean Salad

  • 60g cooked black beans

  • diced tomato, red bell peppers, red onion and scallions

  • 1 tsp olive oil and 1 tsp vinegar

  • 240g assorted greens

  • 1 wheat tortilla

  • 4 whole wheat crackers

  • 1 tsp all natural peanut or almond butter

  • 240ml fat free milk

Pasta With Ground Turkey And Tomato

  • 120g whole wheat pasta

  • 90g ground turkey sauteed with tomato sauce

  • 240g saute broccoli with olive oil

 

thanks to all at www.bicesterroofrepairs.co.uk for testing this plan

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