Healthy Eating Plan: Week One

This week’s tempting dinners include turkey burgers, fish, steak, salads and a warming chicken soup. So tuck in and embrace a healthier you!

DAY 1

Breakfast
2 slices wholegrain toast with no-added-sugar peanut butter and 1 sliced banana. Plus 1 glass orange juice.

Lunch
2-egg and semi-skimmed milk omelette with 2 slices lean ham and 2 tbsp grated Cheddar, cooked in a spray of oil, plus salad. 1 apple.

Dinner
Salmon and ginger fishcakes with sweet-and-sour salad.

Snacks
1 punnet of blueberries and 1 small pot low-fat yogurt.

DAY 2

Breakfast
A bowl of bran flakes with semi-skimmed milk, 1 kiwi fruit and 1 satsuma.

Lunch
Poached egg and new potato salad with crispy bacon and a mustard dressing, plus a bowl of fruit salad topped with 1 small pot low-fat yogurt.

Dinner
Wholewheat pasta with skinless cooked turkey strips, steamed broccoli and 1 tbsp pesto. Serve with 1 tbsp Parmesan and veg.

Snacks
1 toasted crumpet with low-fat spread and jam.

DAY 3

Breakfast
Toasted Granary bagel with 2 grilled rashers lean back bacon and tomato. Plus 1 glass grapefruit juice.

Lunch
1/2 small tub houmous with carrot crudités, cherry tomatoes and a wholemeal pitta, plus 1 small pot low-fat yogurt.

Dinner
Tzatziki turkey burgers. Serve with a green salad made from lettuce, watercress and baby spinach.

Snacks
5 dried apricots and 50g unsalted cashew nuts.

DAY 4

Breakfast
1 orange, 1 pear and 1 apple, chopped, and topped with 5 tbsp bran flakes and 1 small pot low-fat natural yogurt.

Lunch
10cm piece Granary baguette cut in half. Top with sliced tomato, mozzarella, mixed herbs, and grill. Serve with salad.

Dinner
Seared steak on Mediterranean vegetables

Snacks
2 slices wholegrain toast with reduced-fat liver pâté and cucumber.

DAY 5

Breakfast
1 Weetabix, 1 handful bran flakes with semi-skimmed milk and 1 banana . Plus 1 glass orange juice.

Lunch
1 slice Granary bread topped with low-fat soft cheese mixed with 1 celery, 1 apple, 3 walnut halves, all chopped. Serve with salad.

Dinner
Chicken, soy and honey parcels with water chestnut rice. Serve with mangetout.

Snacks
12 unsalted almonds.

DAY 6

Breakfast
2 boiled eggs, 2 slices wholegrain toast with low-fat spread and 1 glass orange juice.

Lunch
1 English muffin topped with 2 grilled rashers lean back bacon and 2 tbsp grated Cheddar, grilled. Serve with salad.

Dinner
Low-fat fish parcels with creamy spring onions and chilli. Serve each with 1 jacket potato with 1 tbsp reduced-fat crème fraîche. Plus 1 bowl of fruit salad.

Snacks
Bowl of bran flakes with semi-skimmed milk and 2 satsumas.

DAY 7

Breakfast
Small bowl of unsweetened muesli with semi-skimmed milk and chopped apple.

Lunch
Chicken noodle soup with mint and lemon. Plus 1 small pot low-fat yogurt and 1 pear.

Dinner
Grilled salmon with baby potatoes, steamed broccoli and carrots. Plus a bowl of berries with 1 tbsp reduced-fat crème fraîche.

Snacks
50g sunflower seeds.

Now, check out week two of the healthy eating plan.