Wendy's Fitness for life
44U Plan
4 Week Plan
Week 2
Day 1 1 Little Extra used today
Breakfast
1 small banana blended with 150ml semi skimmed milk 2 tbsp Greek low fat yoghurt 1 tsp runny honey
Lunch
VEGETABLE SOUP
Vegetable soup of choice- 4 oatcakes with scrape low fat cheese spread and topped with 60g chopped ham
Plus an Apple
Dinner
SWEET AND SOUR PORK with RICE.
100g thinly sliced pork sautéed in 1tbsp olive oil with 1 sliced courgette 1 small carrot grated- ½ red pepper 2 thinly sliced spring onions 60g with 25g pineapple chunks and handful beansprouts – for sweet and sour sauce mix 100ml passata with 1tbsp white wine vinegar and 2 tsp of granulated sweetener. Serve with 50g brown cooked rice
Day 2 1 Little extras used today
Breakfast
3 tbsp bran flakes 150ml semi skimmed milk 4 chopped dried apricots
Lunch
TUNA PASTA SALAD
30g pasta cooked add 80g drained canned tuna fish in brine or spring water ¼ diced red pepper 4 halved cherry tomatoes chopped cucumber and spring onions 1tbsp low fat dressing
Dinner
CHILLI AND CAULIFLOWER RICE
Heat 1tbsp olive oil 1 small finely chopped onion ½ sliced red pepper cook with a small pinch chilli flakes, for 3-4 mins add 100g lean mince beef cook for 10 mins, add 200ml passata and 3 tbsp kidney beans, serve with 200g cauliflower rice
Day 3 1 1/2 Little Extra used today
Breakfast
150grams low fat Greek yoghurt topped with grated apple and blueberries and 1 tbsp sugar free muesli & 1 tbsp pumpkin seeds
Lunch
CARROT & CORRIANDER SOUP –
Use your favourite recipe or tinned/fresh– 1 small wholemeal roll with 1 slice ham and 1tbsp reduced fat coleslaw
Dinner
SALMON WITH RATATOUILLE
1 grilled salmon fillet with 4 small new potatoes and large portion ratatouille
Day 4 1 Little Extra used today
Breakfast
40g oats cooked with 150ml semi skimmed milk – 1 small banana
Lunch
BAKED SWEET POTATO WITH CHEAT CORONATION CHICKEN
1 baked sweet potato with 100g cheat coronation chicken – (mix 100g chicken with 1tbsp low fat mayo. 1tsp curry paste and a handful of chopped grapes) and salad
Dinner
MUSTARD PORK AND MASH
125g pork medallions sautéed in 1tbsp olive oil with finely sliced leek for 5 mins add 75ml chicken stock and bring to boil simmer for 5 mins stir in tbsp wholegrain mustard and 2 tbsp crème fraiche serve with 125g mashed potato and green beans & carrots
Day 5 1 Little Extra used today
Breakfast
150ml low fat Greek yoghurt topped.1 tbsp pumpkin seeds and 1 small sliced banana
Lunch
HAM HUMMUS AND PITTA BREAD
1 thick slice ham 60g reduced fat hummus ½ diced roasted red pepper served in 1 small wholemeal pitta bread with lots of green salad
Plus a large orange
Dinner
CHINESE CHICKEN SKEWERS & NOODLES
Marinade 1 chicken breast sliced into strips in 2 tbsp soy sauce 1 tbsp red wine vinegar and 1 tbsp honey – leave for 1 hour thread onto wooden skewers and grill until cooked through serve with stir fried vegetable of choice and 50g egg noodles.
Day 6 0 Little Extra used today
Breakfast
1 brown muffin spread with 2 tbsp low fat cream cheese and ½ mashed avocado.
Lunch
SCRAMBLED EGG ON TOAST
2 eggs scrambled with a little milk on 2 wholemeal toast , plus an apple
Dinner
STEAK AND CHIPS
150g grilled lean rump steak, 2 grilled tomatoes, mushrooms 1 sweet potato cut into wedges and baked in oven with sugar snap peas,
Plus pineapple and kiwi fruit salad
Day 7 1 1/2 Little Extra used today
Breakfast
2 poached eggs on 2 wholemeal toast with tomatoes mushrooms and 1 tbsp baked beans
Lunch
QUICK PEA SOUP
cook 1 small onion in 2 tsp of water until soft add 300g frozen peas 500ml chicken stock ( made from 2 cubes) bring to boil and simmer for 15 mins whiz in blender stir in 2 tbsp crème fraiche top with 1tbsp pumpkin seeds serve with small brown roll and 20g cheese & sliced cucumber & tomato
Dinner
ROAST BEEF AND CELERIAC MASH
150g roast beef, with celeriac mash (peel chop and boil then mash with a 2 tbsp crème fraiche and salt and pepper -
1 small Yorkshire pudding, lots of green vegetables, carrots and a little gravy