7 Day
Quick Start
Healthy Eating Plan
Week 1
Day 1
½ pint skimmed milk for use throughout the day
Breakfast
2 Weetabix (use skimmed milk from daily allowance)
Blueberries
Lunch
1 soft tortilla wrap (approx 40g)
3 thin slices of ham
1 tbsp reduced fat mayonnaise
Mixed leaves, tomato, cucumber and sweet pepper
1 apple
1 pot virtually fat free fruit yogurt (maximum 70 calories)
Dinner
125g extra lean minced beef (uncooked)
Tomato base sauce (recipe from Healthy Eating Plan)
Mixed vegetables (mushrooms, onions, carrots etc)
40g wholewheat pasta (dry weight)
Fresh mixed fruit salad
1 tsp grated Parmesan cheese
Snacks
Sugar free jelly
Muesli style cereal bar (maximum 100 calories)
2
Day 2
½ pint skimmed milk for use throughout the day
Breakfast
30g porridge oats (cooked in water or use milk from daily allowance)
1 apple grated (mixed with oats during cooking to soften)
2 tsp golden syrup
Lunch
1 can vegetable soup (no more than 120 calories)
2 slices low calorie wholemeal bread (Nimble) or 1 small wholemeal breadroll
2 clementines
1 pot virtually fat free fruit yogurt (maximum 70 calories)
Dinner
130g salmon fillet
200g boiled new potatoes
Broccoli, cauliflower and carrots
Sugar free jelly
Tinned fruit cocktail in natural juice
2 tbs fat free natural yogurt
Snacks
2 slices malt loaf
2 tsp low fat spread
3
Day 3
½ pint skimmed milk for use throughout the day
Breakfast
2 slices low calorie bread (Nimble)
2 tsp low fat spread
2 tsp low sugar jam
Lunch
1 small can tuna in brine (65g)
Mixed salad leaves, tomato, cucumber and sweet pepper
1 medium egg—hard boiled
Green beans (cooked)
150g boiled new potatoes
1 medium banana
Dinner
3 grilled fish fingers
200g old potatoes (cut into wedges, microwave for 5 minutes then toss in 1tsp sunflower oil and
bake in oven)
Mixed salad leaves, tomato, cucumber and sweet pepper
1 tbsp low fat salad dressing
1 virtually fat free fruit yogurt (maximum 70 calories)
Sugar free jelly
Tinned peaches in natural juice
Snacks
Skinny latte made with ½ pint skimmed milk
4
Day 4
½ pint skimmed milk for use throughout the day
Breakfast
2 medium eggs poached
1 slice low calorie bread (Nimble) toasted
Fresh mushrooms cleaned and sliced. Place in a microwavable container with few shakes of
Worcestershire Sauce, microwave on high for 2 minutes.
Lunch
1 low calorie bagel
40g grated half fat cheese
1 heaped tbsp chutney or pickle
Mixed salad leaves, tomato, sweet pepper and spring onions
1 pot virtually fat free fruit yogurt
Dinner
125g Lamb leg steak grilled
150g Boiled potatoes
Carrots, broccoli, butternut squash and cabbage
2tsp gravy granules made up with boiling water
1tbsp mint jelly
2 fresh figs. Cut a cross in the top. Bake in ovenproof dish (200oC) for 10 minutes. Serve with fresh
orange segments and 170g pot of 0% Greek yogurt drizzled with ½ tsp honey.
Snacks
Fresh mixed fruit salad
1 packet of Quavers, Wotsits or French Fries or any other crisps under 100 calories
5
Day 5
½ pint skimmed milk for use throughout the day
Breakfast
30g porridge oats (cooked in water or use milk from daily allowance)
Blueberries
Lunch
50g reduced fat houmous
30g diced feta cheese
30g mini pitta bread
10 olives in brine (drained)
Mixed salad leaves
Sweet pepper, carrots and cucumber chopped into sticks
100g pot of crème caramel
Dinner
150g pork tenderloin cut into chunks marinated for at least an hour in a mixture made from ½ tbsp
honey, 1tbsp hoisin sauce, ½ soy sauce and ¼ tsp Chinese 5 spice
Stir fry pork using cooking spray. When nearly cooked add pack of stir fry vegetables including
water chestnuts, peppers, mushrooms, bean sprouts.
Meringue nest
Chopped strawberries
2 tbsp 0% fat Greek yogurt
Snacks
1 low fat cheese triangle
1 slice low calorie wholemeal bread toasted
6
Day 6
½ pint skimmed milk for use throughout the day
Breakfast
2 Weetabix (use skimmed milk from daily allowance)
Chopped banana
Lunch
2 rashers of lean back bacon
½ tin plum tomatoes
Grilled mushrooms
1 medium egg poached
Sugar free jelly
Fresh mango
Dinner
125g turkey breast cubed, marinated in a mixture made from 40g virtually fat free natural yogurt, 1
tbsp curry paste and splash lemon juice. Marinate for at least one hour. Thread turkey onto
presoaked wooden kebab sticks and grill for 12-15 minutes or until cooked.
60g long grain rice
Mixed salad leaves
Chop tomato, cucumber, onion and sweet pepper into very small pieces
Chopped strawberries
1 pot virtually fat free fruit yogurt (maximum 70 calories)
Snacks
125ml glass of white wine
1 orange
7
Day 7
½ pint skimmed milk for use throughout the day
Breakfast
2 slices low calorie wholemeal bread toasted
Mushrooms cleaned and chopped and cooked with a dash of Worcestershire sauce in microwave
for 2 minutes. When hot mix in 2 tbsp very low fat cream cheese
Lunch
75g lean roast beef
150g boiled potatoes
Cauliflower, carrots, broccoli and cabbage
1 small frozen Yorkshire pudding
2tsp gravy granules made up with boiling water
1 medium baked appled filled with 1 tbsp raisins and served with 1tbsp 0% fat Greek yogurt
Dinner
1 toasted bagel
100g reduced fat cottage cheese
Mixed salad leaves, cucumber, tomato, spring onion and sweet pepper
40g reduced fat coleslaw
2 tbsp very low fat salad dressing
Sugar free jelly
Tinned fruit cocktail in natural juice (drained)
Snacks
125ml glass of white wine
8