Welcome to week two of your healthier life. By now, you should be eating three meals a day plus two snacks. This will regulate your blood sugar levels and prevent mood swings and headaches that can occur when you go several hours without eating. In addition, you should be eating at least three portions of fruit and veg daily. If you've managed to get up to five a day, that's even better.
Remember, the portions we recommend should satisfy you but not make you feel too full. Eating little and often is the key to being happy with your eating plan and keeping your metabolism going. Enjoy!
Breakfast
Choose one of the following numbered meals (all are under 350 calories) and include a glass of fruit juice with your choice.
- 30g Malty Flakes (V)
25g Mixed Dried Fruit
125mls semi-skimmed milk
40g (1 slice) wholemeal bread, toasted
15g marmalade
(270 calories, 4.5g fat) - 30g cornflakes (V)
13g Banana Chips
125mls semi-skimmed milk
40g (1 slice) Softgrain Bread
5g H/E 5% Sunflower Spread
(346 calories, 8.5g fat) - 40g Fruit n’ Fibre (V)
60g Ready-To-Eat papaya
125mls semi-skimmed milk
(337 calories, 3.4g fat) - 80g (2 slices) wholemeal bread, toasted (V)
2g Marmite
10g H/E Sunflower Spread
120g orange segments
30g dates
(347 calories, 4.2g fat) - 70g (1 medium) bagel
30g H/E Extra Light Soft Cheese
30g smoked salmon
80g (1 small) banana
(330 calories, 5.7g fat) - 80g (2 slices) wholemeal bread, toasted (V)
60g scrambled eggs (made with Reduced Fat Spread and semi-skimmed milk)
85g tomato
(326 calories, 13.5g fat) - 115g Mixed Fruit Salad (V)
60g H/E Natural Greek Style Yogurt
50g Rye Bread Spread
16g Lemon Curd
10g H/E Sunflower Spread
(294 calories, 7.9g fat)
Lunch
Choose one of the following numbered meals (all are under 450 calories). Include a piece of fruit with each choice.
- 200g H/E ploughman's on onion bread
150g H/E Canned Rice Pudding
(500 calories, 7.8g fat) - H/E Smoked Ham, Soft Cheese and Pineapple Roll
113g H/E Lemon Mousse
(489 calories, 4.6g fat) - 240g H/E Moroccan cous cous wrap
125g Fruited Fromage Frais
(470 calories, 4.2g fat) - 163g H/E BLT Sandwich
125g pot H/E Strawberry and Redcurrant Layered Bio Yogurt
(331 calories, 5.2g fat) - 264g Medium Vegetable Sushi Pack (V)
(370 calories, 5.5g fat) - 250g New York Style H/E Potato Wedges (V)
60g Reduced Fat Cheese and Chive Dip
(390 calories, 13g fat) - 175g H/E broccoli quiche (V)
125g Fruit Jelly
(386 calories, 13g fat)
Dinner
Choose one of the following numbered meals (all are under or around 600 calories). Finish each meal with a piece of fruit or a mixed fruit salad (including pear, melon, clementine, peach, papaya, nectarine or kiwi).
- 450g H/E Steak Chasseur Meal
100g Herb Salad
15g H/E Lemon and Tarragon Dressing
100g (1 small) baked potato
(588 calories, 18g fat) - 500g H/E Cauliflower Cheese Meal (V)
100g Four Leaf Salad
15g H/E Oil Free French Dressing
100g French stick
(635 calories, 17.7g fat) - 90g H/E Stir Fry Turkey Breast
160g Red and Green Peppers
30g Black Bean Stir Fry Sauce
10g olive oil
200g boiled rice
(526 calories, 14.5g fat) - Eggs Florentine (60g egg combined with 110g spinach and 25g H/E Half Fat Cheddar Cheese) (V)
120g French bread
80g steamed carrots
60g steamed cauliflower
(548 calories, 15.4g fat) - Chicken Enchiladas (made by placing 125g Roast Chicken Breast, 125g canned tomatoes, ½ chilli and 25g Half Fat Mature Cheddar Cheese in 150g Flour Tortillas)
100g Crisp Green Salad
15g H/E Oil Free French Dressing
100g Potato Wedges
30g Reduced Fat Hummus
125g Canned Rice Pudding
(542 calories, 10.4g fat) - Spaghetti with Quorn in H/E Bolognese Pasta Sauce (combine 85g quorn, 225g Wholewheat Spaghetti and 125g Pasta Sauce)
100g Crofters Sweet Salad
15g H/E Oil Free French Dressing
200g Minestrone Soup
(530 calories, 11.9g fat) - 280g Mixed Beans Casserole* (recipe below) (V)
200g Brown Rice
100g Ranch Salad
15g H/E Oil Free French Dressing
100g Summer Fruit Pudding
(567 calories, 4.0g fat)*Mixed Beans Casserole
250g Canned Beans (haricots, red kidney beans and chick peas)
150g diced potatoes
100g diced carrots
100g diced swede
100g chopped onion
400g canned tomatoes
300ml water
1 tsp yeast extractPlace all ingredients in casserole dish, stir, cover and cook for 1 hour at 190C/375F/gas mark 5.
Suggested snacks (twice a day) (V)
- Bio Yogurt (any flavour –125g contains 68 calories, 0.1g fat)
- Dried fruit (any kind – 60g mixed dried fruit contains 160 calories, 0.2g fat)
- Vegetable crudités with low fat soft cheese (30g celery, 30g carrot, 30g H/E light Soft Cheese contains 49 calories, 2g fat)
- Fruit (any kind – 80g banana contains 76 calories, 0.2g fat; 160g mango contains 91 calories, 0.3g fat; 112g apple contains 53 calories, 0.1g fat)
- Popcorn (30g contains 68 calories, 0.8g fat)
- Malt loaf (35g contains 108 calories, 0.8g fat)
- Breadsticks (30g contains 118 calories, 2.5g fat)
- Pumpernickel bread (33g contains 73 calories, 0.3g fat)
- Rye Crispbread (30g contains 96 calories, 0.6g fat)
- H/E Currant Bun (55g contains 142 calories, 2.5g fat)
- Fruited Teacake (40g contains 110 calories, 0.9g fat)
Suggested treats (twice a week)
- Sour Cream and Onion Pretzels (30g contains 13 calories, 5g fat) (V)
- Lemon Iced Madeira (30g contains 105 calories, 2.2g fat) (V)
- H/E Cake Slices (V)
- Chocolate (any kind – 25g milk chocolate contains 133 calories, 7.5g fat; 25g plain fruit and nut chocolate contains 145 calories, 6.9g fat) (V)
- Crisps (any kind – 30g pack contains around 164 calories, 11g fat; Reduced fat crisps contain around 144 calories, 7.6g fat) (V)
- Glass of wine (125ml wine contains around 85 calories, no fat)
- Handful of nuts (20g brazil nuts contains 136 calories, 13.6g fat; 25g dry roasted peanuts contains 147 calories, 12.5g fat) (V)
- Handful of seeds (16g pumpkin seeds contains 91 calories, 7.3g fat; 16g sunflower seeds contains 96 calories, 7.9g fat) (V)
Other tips
- Top up with fruit, vegetables or wholegrain bread if you get hungry.
- Include at least 4-5 glasses of water a day – but aim for 8!
- Limit tea and coffee to twice a day, and use skimmed or semi-skimmed milk