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HEALTHY LIVING MENU PLAN:

Week one

Welcome to the first week of this four week healthy eating plan.

iVillage nutritionist Wynnie Chan has designed this diet to provide you with a nutritionally-balanced menu and plenty of energy for your busy life.

The diet is based on a daily intake of 1400 calories and less than 50g of fat per day. Good luck!

Daily allowance:
1. 3/4 pint (750ml) skimmed or semi skimmed milk for cereal, tea/coffee (skimmed milk: 145kcal, 0g fat, semi skimmed milk: 202kcal, 7g fat)
2. Glass of fruit juice (orange: 58kcal, apple: 61kcal, carrot: 38kcal, grapefruit: 74kcal, pineapple: 66kcal, tomato: 22kcal; all have 0g fat)
3. Snack (choose from snack attack list)

Daily essentials:
1. 6-8 glasses of water
2. 5 portions of fruit and vegetables (included in the plan)

Weekly allowance:
1. One item from boozy bonus list
2. One item from chocolate carats list

Monday

Breakfast
Healthy Eating sultana bran (30g, 99kcal, 0.6g fat), topped with fresh chopped strawberries (100g, 27kcal, 0g fat)

Lunch
Healthy Eating BLT sandwich (192g, 288kcal, 2.7g fat) or Healthy Eating Ploughmans sandwich (186g, 279kcal, 3.3g fat)
Tesco Healthy Living 5-a-day strawberry yoghurt (175g (1 pot), 70kcal, 0.2g fat) and apple (100g (1), 43kcal, 0g fat)

Dinner
Healthy Eating Cumberland fish pie ready meal (450g, 378kcal, 9.9g fat) or Spanish vegetable casserole (291kcal, 9g fat) served with baked sweet potato (80g (approx 1 small) 92kcal, 0g fat)
Steamed broccoli (85g, 20kcal, 1g fat) and steamed carrots (60g, 14kcal, 0g fat)
Healthy Eating blackberry and apple sponge pudding (90g, 139kcal, 0.8g fat)

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