4 Week Plan

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Week 3                                              

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Day 1                                                                                               2 1/2 Little Extra used today

 

Breakfast

150ml low fat Greek Yogurt 1 sliced banana

 

 

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Lunch

PRAWN PASTA SALAD

cook 50g pasta, drain mix 100g peeled cooked prawns 2 thinly sliced spring onions a handful chopped kale dress with 2 tbsp sweet chilli sauce 

Plus 2 Satsuma

 

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Dinner

MIXED BACON & BEAN HOTPOT

cook in 1 tbsp olive oil 2 chopped rasher bacon,  1 diced carrot 2 sliced celery sticks 1 crushed clove of garlic for 5mins Add 400g tin chopped tomatoes 150ml veg stock ( made from cubes) 1 tbsp dark soy sauce , bring to boil and reduce for 15mins, add 1tsp whole grain mustard 400g mixed tin bean (Not in sauce) cook for 5 mins, pour into an oven proof dish scatter over topping made from 60g breadcrumbs and 10g finely grated cheddar– serve with small jacket potato and salad

 

 

 

 

Day 2                                                                                                1 Little extras used today

  

 

Breakfast

40g oats cooked with 150ml Semi Skimmed milk and topped with 2 chopped apricots

 

 

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Lunch

RED PEPPER & LENTIL SOUP

sauté 1 finely chopped red onion and 1 crushed garlic clove in 1 tbsp olive oil for 4-5 mins, add 50g red dried lentils 2 red peppers (roasted) 400g tin chopped tomatoes 200ml Chicken stock (made with cubes) bring to boil simmer until lentils are soft, blend then serve with 3 rye Ryvita spread with a little low fat cream cheese 50g chopped ham

Plus 2 kiwi

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Dinner

STIR FRIED HADDOCK

175g smoked haddock  served with 125g courgetti spaghetti 1 clove garlic 10 halved cherry tomatoes stir fried in a little olive oil

Plus bowl fresh fruit salad

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Day 3                                                                                                 0 Little Extra used today

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Breakfast

2 Weetabix with 150ml semi skimmed milk plus handful blueberries

 

 

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Lunch

CHICKEN TORTILLAS

cook 1 sliced chicken breast tossed with fajita seasoning in 1 tbsp olive oil  for 1-2 mins add ½ thinly sliced pepper ½ sliced red onion cook until chicken is done , spoon into a wholemeal tortilla and top  with 1tbsp low fat crème fraiche and green salad.

 

 

Dinner

GAMMON STEAK WITH MASHED SWEET POTATOES

grill 150g gammon steak boil 300g peeled sweet potatoes until soft, then mash with salt and pepper, serve with kale, grilled tomatoes and a pineapple slice,

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Day 4                                                                                                 1 Little Extra used today

 

Breakfast

40g oats cooked with 200ml semi skimmed milk, 1 tbsp cocoa powder and zest of orange – (you may need a little granulated sweetener)

 

 

Lunch

MIXED VEGETABLE OMLETTE

in a little olive oil cook ½ red pepper ½ red onion and a handful chopped mushrooms until soft,  beat 2 Eggs and mix with a little water- pour over mix and cook until set, you may like to brown the top under a grill, serve with large mixed salad

Plus a pear

 

 

Dinner

PRAWN BARLEY RISOTTO

cook 1 finely chopped leek and 1 garlic clove in 1 tbsp olive oil for 2-3 mins add 2 chopped stick celery cook for 5mins, Add 100g pearl barley, 400g chopped tomatoes, 300ml vegetable stock (made from cubes) and a pinch smoked paprika cook until barley is tender then add in 200g cooked peeled prawns – cook until prawns are heated through

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Day 5                                                                                               1 1/2 Little Extra used today

 

Breakfast

150ml low fat Greek yoghurt 1 small apple grated, 1 tbsp sugar free muesli and a handful blueberries

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Lunch

AVOCADO SALSA TURKEY TOAST

½ avocado mashed with 3 tbsp salsa (chopped tomatoes and red onion with parsley and a little white wine vinegar salt and pepper) spread over 2 sliced wholemeal toast topped with 60g turkey breast and watercress 

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Dinner

STIR FRY STEAK AND NOODLES

Stir fry 100gram lean steak strips in a little olive oil with 1 clove garlic and a little ginger add in sliced peppers, mange tout courgette and broccoli in 2 tbsp oyster sauce serve with 50g noodles

Plus a bowl of fruit salad

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Day 6                                                                                                    2 Little Extra used today

 

 

Breakfast

Blend 1 small can apricots in juice drained with 100ml low fat yoghurt pour into a bowl and top with kiwi and mango

 

 

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Lunch

VEGETABLE SOUP

use your favourite, either make your own or use tinned/fresh – 1 small bread roll with a little low fat cream cheese & 60g turkey breast 

Plus 125g low fat fruit yoghurt

 

 

Dinner

CHICKEN FINGERS & POTATO WEDGES

preheat oven, cut a chicken breast into strips coat with 1 tbsp flour, mixed with 1 tsp smoked paprika – dip into 1 beaten egg, then toss in a mix of 25g cornflakes and 1tbsp sesame seeds bake for 25-30 mins turning once – serve with 125g potato wedges broccoli and a tomato salsa (chopped tomatoes and red onion with parsley and a little white wine vinegar salt and pepper)  

 

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Day 7                                                                                                  1 Little Extra used today  

 

Breakfast

1 toasted cinnamon bagel topped with mashed banana and 1 tbsp low fat cream cheese

 

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Lunch

FRENCH ONION SOUP

Make your own or use tin/fresh grate over 20g cheese – with 50grams French bread and 50g reduced fat pate

 

 

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Dinner

CURRY PRAWN & RICE

toast 1tsp of each – garam masala, curry powder and turmeric in a pan for 30seconds, add 1tbsp olive oil 1 crushed clove garlic 4 thinly sliced spring onions ½ a chopped red chilli (use more or less to taste) Cook until softened add 200g raw prawns stir to coat, add to pan 100g frozen peas cook until prawns are done stir in 1 tbsp Quark serve with a 250gram rice pouch cooked in microwave.