Diets A-Z: The iVillage Gi plan: Your meal plan for a typical week
Day 1
Breakfast: Combine a small banana, a big handful of strawberries, a pot of low-fat natural yoghurt and the same volume of skimmed milk in a blender. Whizz until smooth and frothy.
One slice of mixed-grain seedy bread (toasted if you prefer) with reduced-fat olive oil spread and a teaspoon or two of high-fruit jam.
Lunch: Mix half a tin of tuna (in brine, drained) with chopped celery, peppers, spring onions and one tablespoon low-fat mayo. Use to fill a wholemeal pitta and top with lots of mixed salad leaves.
Snack: Pear
Dinner: Chilli
Boil four level tablespoons of brown rice - this will take about 40 minutes while you get on with the chilli.
Heat a teaspoon olive oil in a non-stick pan. Add a small chopped onion and two cloves of garlic, allow to soften. Add a sliced courgette, a handful of mushrooms and a small pepper, cut into chunks. Drain a tin of chickpeas, rinse well and add to the pan, along with a stock cube, a small tin of tomatoes and spices - a good pinch each of chilli powder, cumin, coriander and turmeric, more if you fancy. Bring to the boil, cover and simmer for about 15 minutes.
Serve half of the chilli with half of the rice. Save the rest for tomorrow's dinner or pop it in the freezer for a busy day.
Snack: Bowl of cherries
Day 2
Breakfast: Wholemeal scone spread with a little reduced-fat olive oil spread and two teaspoons of high fruit jam. Serve with a small bowl of strawberries.
Lunch: Spread a flour tortilla (wholegrain if possible) with a tablespoon tomato salsa, and fill with 60g (2 1/2oz) cooked chicken, three tablespoons low-fat cottage cheese and plenty of crisp salad.
Dinner: Mix together a heaped teaspoon each of honey, wholegrain mustard and soy sauce. Use this to marinade a pork chop (around 150g (5oz) in weight) for 20 minutes to half an hour. Grill the chop for 10-15 minutes, turning occasionally, until thoroughly cooked. Meantime, cut a medium-large sweet potato into 1cm (1/2 in) thick slices, brush with a little olive oil and grill for five to seven minutes, turning once. Mix a teaspoon of wholegrain mustard into two tablespoons of natural yoghurt and serve the pork and grilled sweet potato slices with lots of crisp salad or green veg.
Snack: Pear or two plums
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