Wendy's Fitness for life
44U Plan
4 Week Plan
Week 1
Day 1 1 little extra used today
Breakfast
200ml low fat Greek yoghurt a handful blueberries 1tbsp pumpkin seeds
Lunch
CHICKEN RICE SALAD,
100g cooked chicken – a large mixed salad, 1tbps low fat salad dressing, ½ pouch rice cooked with 1 spring onion and ½ pepper of choice mixed in to make a rice salad
Plus an apple
Dinner
FISH AND BAKED POTATO
1 cod fillet in breadcrumbs 5 tbsp home made fresh tomato salsa, (chopped tomatoes and red onion with parsley and a little white wine vinegar salt and pepper) a 150g baked potato and peas
Plus sugar free jelly with handful mixed berries
Day 2 2 little extras used today
Breakfast-
Large handful frozen mixed berries blended with 100ml semi skimmed milk 100ml low fat yoghurt and 2 tbsp chai seeds
Lunch
PRAWN TORTILLA
1 large wholemeal tortilla filled with 100gms cooked peeled prawns mixed in 1tsp low fat mayo filled with lots of salad Plus a Pear
Dinner
CHINESE CHICKEN STIR FRY WITH NOODLES
1 thinly sliced skinless chicken breast cooked in 1 tsp olive oil – add mushrooms, Pak Choi, spring onions and bean sprouts with 2 tbsp oyster sauce and 1 tbsp light soy sauce. Serve with 50g egg noodles
Plus fresh fruit salad
Day 3 1/2 little Extra used today
Breakfast -
2 slices wholemeal toast spread with 1 tbsp sugar free nut butter topped with mashed banana
Lunch
SRAMBLED EGGS
2 scrambled eggs with grilled tomatoes and mushrooms
Plus 2 satsumas
Dinner
HARISSA SALMON & COUSCOUS
50g cooked couscous mixed with ¼ diced red pepper, 2 sliced spring onions, 2 tbsp sweetcorn, 4 sliced cherry tomatoes with 1 salmon fillet with 1 tsp harrisa paste spread over baked in oven
Plus 125g low fat yogurt
Day 4 1/2 little Extra used today
Breakfast
35g whole grain cereal with 150ml semi skimmed milk with handful blueberries
Lunch
BEANS ON TOAST & BACON
2 sliced grilled back bacon, 1 small can baked beans on 2 slices wholemeal toast with cherry tomatoes and spring onions
Plus an apple
Dinner
BEEF STROGANOFF WITH BUTTERBEAN MASH
cook 1 small red onion in 1tbsp olive oil add 1 crushed garlic clove and 1 diced red pepper cook for 2 mins add 2tsp smoked paprika and 200g thin steak cook for 5 mins add 1 beef stock cube, 1 can chopped tomatoes season then simmer until beef is tender, remove from heat sir in 1 tbsp half fat crème fraiche, serve with 1 can butterbeans drained mashed a little crème fraiche and some chopped parsley with a fork heated in microwave
Day 5 1 1/2 little Extra used today
Breakfast
40g oats cooked with 200ml semi skimmed milk 1 tsp honey 1 chopped banana
Lunch
ITALIAN CHICKEN SANDWICH
2 tbsp pesto, 1tbsp low fat mayo spread on 2 slices wholemeal bread with 100gms sliced chicken breast and watercress. Plus a handful grapes
Dinner
TOMATO PRAWNS
in a small amount of olive oil, cook 1 sliced onion and 1 crushed clove of garlic add a pinch of chilli flakes cook for 2 mins until onion is soft, then add 1 can drained rinsed cannellini beans with 50g frozen soya beans and 200ml passata, cook for further 5 mins then add 100g cooked peeled prawns, cook until prawns are cooked through
Plus a bowl of fruit salad
Day 6 1 little Extra used today
Breakfast
2 poached eggs on 1 toasted wholemeal muffin
Lunch
SALMON BAGEL
1 bagel with 60g smoked salmon 2 tbsp low fat cream cheese
Plus bowl of fruit salad
Dinner
QUICK CURRIED CHICKEN
1 chicken breast marinated in 2 level tbsp low fat yoghurt 1 tbsp medium curry powder-
Grill and serve with cauliflower rice and 100g tarka dhal, 15g flaked toasted almonds sprinkled over top
Day 7 1/2 little Extra used today
Breakfast
BLT
2 slices grilled bacon 2 slices wholemeal bread sliced tomato and lettuce
Lunch
HUMMUS PITTAS
60g reduced fat hummus 1 wholemeal pitta bread- carrot and cucumber pepper and celery sticks
Plus 1 large orange
Dinner
ROAST PORK AND VEG
1 peeled cut medium sweet potato- boiled and mashed, lots of mixed roast vegetables large portion green vegetable of choice 150g roast pork. A little gravy
Plus 125g low fat yoghurt