7 MEAL PLANDay

INCLUDES
7 Day Meal Plan: 1500kcal
7 Day Meal Plan: 1750kcal
7 Day Meal Plan: 2000kcal
 7Day Meal Plan : 1500kcal
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

2 medium slices 40g All-Bran with 250ml glass of fruit

40g Porridge made 1/2 banana & 1/2 2 medium slices of
45g of Fruit & juice. 1 grilled rasher,
with 175ml of apple with 125g pot of granary toast 175ml of skimmed granary toast with 1
Fibre with 175ml with 2 teaspoon 1 grilled sausage, 1
skimmed milk. 1 of low fat yoghurt & milk, add 4 straw- teaspoon of low fat
Breakfast skimmed milk. of low fat spread. berries, 4 raspber- spread 2
grilled tomato, 1
tablespoon of raisins 3 tablespoons of 250ml glass of 1 small tin of ries, 6 blueberries, 2 poached egg. 1 slice
& a sprinkle of All-Bran, 2 table- poached/boiled egg
fruit juice of granary toast with
cinnamon spoons mixed seeds sugar free baked tablespoons mixed 250ml glass of fruit
beans seeds 1 teaspoon of low fat
juice
spread

Mid-Morning Snack* Snack* Snack* Snack* Snack* Snack*

Sandwich: 2 slices of 4 multiseed crackers.

granary bread with 1 medium tomato. 1
Homemade Homemade
lettuce, tomato, small tin tuna in oil
Vegetable Soup Chicken Wrap with Sunday Roast
cucumber, 1 slice of Salmon & (drained). 25g sweet Tomato Soup with
Lunch with 2 multiseed 250ml glass of fruit (Serves 6):
chicken and 1 Couscous Salad 2 multiseed
crackers or 2 slices corn. 1 tablespoon juice
tablespoon of light crackers or 2 slices
mayo/salad cream. of granary bread extra light mayo. 1
handful of lettuce or of granary bread
125g pot low fat
yoghurt spinach leaves

Mid-Afternoon Snack* Snack* Snack* Snack* Snack* Snack* Snack*

2 medium potatoes Toasted sandwich: 2

Super Healthy Pizza
(boiled) 2-3 types of slices of granary
Fish Pie (Serves 4) Shepherds Pie (serves 4) with side
vegetables bread, 30g slice low
with 4 table (Serves 4) with 4 Turkey Stir-Fry salad (lettuce, cucum-
(steamed). 4-5oz fat cheddar, 4 slices of
Dinner spoons mixed tablespoons (serves 4) chips (serves 4) ber, tomato, onion,
(100-125g) steak tomato, onion, 1 slice
vegetables mixed vegetables sweetcorn & 1
grilled. Mixed herbs, of ham. Side salad
tablespoon of low fat
onion & garlic to with 1 tablespoon
dressing)
low fat dressing

Mid-Evening Snack* Snack* Snack* Snack* Snack* Snack* Snack*

Consume 6-8 glasses water throughout the day (sip slowly)

Engage in at least 30 minutes, 5 times weekly of brisk intensity activity
Snacking daily allowance is 250kcal. Select snacks from diet sheet
 7Day Meal Plan : 1750kcal
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Weetabix (2) with Very Berry Smooth-
Fruit & Nut Mix: 4 175ml low fat milk. 1 2 slices granary Shredded Wheat ie: 100g frozen
almonds, 2 walnuts, 4 slice granary toast toast with 2 (2) with 175ml mixed berries, 4 tablespoons muesli
brazil nuts, 4 hazel- French Toast with (no added sugar or
Breakfast with 1 teaspoon low teaspoons low fat low fat milk & 1 250ml apple juice,
Fruit & Nuts, 250ml
nuts, 4 dried apricots, fat spread & 1 spread, 1 bolide tablespoon mixed 125g low fat salt) with 200ml low
1tblsp cranberries, cranberry juice fat milk. 250ml glass
teaspoon reduced eggs & 1 small tin seeds. 250ml yoghurt, 1tblsp
2tsp honey, 125g low sugar jam. 250ml of baked beans glass orange juice mixed seeds, 2 tblsp orange juice
fat Greek yoghurt glass orange juice All-Bran

Mid-Morning Snack* Snack* Snack* Snack* Snack* Snack* Snack*

Chicken & Carrot soup with 1

Ham & Beetroot Salad sweetcorn soup Tortilla Cheese with medium
Chickpea & Roast
with 1 large with 2 slice side salad (lettuce, wholegrain/grana-
Pepper Salad, Omelette &
Lunch wholegrain tortilla wholegrain cucumber, tomato, ry roll with 1tsp Lamb Meatballs
125g low fat Couscous Salad
wrap bread (medium sweetcorn, onion, low fat spread.
yoghurt
sliced) with 1 tsp 2tblsp low fat 125g low fat
low fat spread dressing) yoghurt

Mid-Afternoon Snack* Snack* Snack* Snack* Snack* Snack* Snack*

Grilled mackerel
(150g) with 4 to 6 Mushroom Risotto
small new with side salad
potatoes, 1 tsp (lettuce, cucumber, Beef Stir-Fry with Chicken Korma or
Dinner Vegetable Curry Chilli con Carne sping onion, Tuna Rice Salad
low fat spread, 5 Wholegrain Rice Pasta Carbonara
tablespoons tomato with 2 tbsp
mixed vegetables low fat dressing)

Mid-Evening Snack* Snack* Snack* Snack* Snack* Snack* Snack*

Consume 6-8 glasses water throughout the day (sip slowly)

Engage in at least 30 minutes, 5 times weekly of brisk intensity activity
Snacking daily allowance is 300kcal. Select snacks from diet sheet
 7Day Meal Plan : 2000kcal
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Toasted multiseed
2 poached eggs bagel with 50g
200ml low fat milk,
Baked Tomatoes on with 2 slice Homemade Fruit smoked salmon &
1tbsp sultanas, 4
Breakfast Toast with 250ml fruit Oat Surprise multiseed toast, 1 Granola with Hot Fruit & Yoghurt strawberries, 1tbsp
scrambled egg (2
juice teaspoon low fat 250ml glass fruit eggs, 50ml low fat
spread. 250ml juice milk, 1tsp low fat
walnuts
glass fruit juice spread)

Mid-Morning Snack* Snack* Snack* Snack* Snack* Snack* Snack*

Medium jacket
potato with 80g Super Hearty
Pasta Salad on lettuce, Simple Veggie Chicken Wrap with Warm Potato & Pork & Bean
tuna, 15g sweet- Soup with 2 slice
125g low fat yoghurt, Melts, 125g low 125g low fat yoghurt Vegetable salad, 1 Casserole & Rice
Lunch corn, 1 table- wholegrain bread,
kiwi fat yoghurt, 2 & 1 apple medium orange
spoon mayo & 1 tsp low fat
side salad, 250ml Satsuma’s
spread
glass fruit juice

Mid-Afternoon Snack* Snack* Snack* Snack* Snack* Snack* Snack*

Toasted Sandwich (2
with 4 tbsp brown slice wholegrain
Homemade Fish pasta, 4-6 tbsp Sweet & Sour Chicken. bread, 1 tomato, 1/4
Chicken & Potato Fingers with Turkey & Vegetable onion, 1 slice ham, 30
Beef Curry steamed mixed 125g low fat yoghurt,
Dinner Mediterranean Bake Potato Wedges. Savoury Rice low fat cheddar) &
vegetables, 2 banana
Low fat yoghurt, 1 tablespoons low fat Side salad (lettuce,
pear herb dressing cucumber, tomato, 1
tbsp low fat dressing)

Mid-Evening Snack* Snack* Snack* Snack* Snack* Snack* Snack*

Consume 6-8 glasses water throughout the day (sip slowly)

Engage in at least 30 minutes, 5 times weekly of brisk intensity activity
Snacking daily allowance is 400kcal. Select snacks from diet sheet