Week 3 Meal Plan - New Year, New You

Day 1

Breakfast – Fruity Cinnamon Porridge

Make up 30g porridge with low-fat milk & water to your desired consistency. Before serving, stir in 1 grated apple and 1 tbsp raisins, and sprinkle with a pinch of cinnamon.

Snack – 1 banana & 3 walnuts

Lunch – Carrot & Coriander Soup

300g bowl of carrot & coriander soup with 1 slice wholegrain bread, toasted. Followed by 1 pot of probiotic fruit yoghurt (125g).

Snack – 2 wholegrain crackers spread with 1 tbsp tomato-based salsa and ½ sliced avocado.

Dinner – Pasta Bolognese

Dry fry 120g extra lean minced beef until browned, then add ½ small chopped onion, ½ chopped red pepper and ½ chopped courgette, and cook over a low heat until softened. Add 125g Dolmio light Bolognese sauce or similar, and simmer over a low heat for 15 minutes. Meanwhile cook 40g pasta (uncooked weight). Drain the pasta and serve the meat sauce over, with 1 tsp grated parmesan sprinkled on top.

Vegetarians can use Quorn mince instead of minced beef.

Day 2

Breakfast – Mango muesli

30g no-added sugar muesli with 125g pot low-fat natural yogurt and ½ mango, chopped.

Snack – 1 small banana and 3 whole walnuts

Lunch – Salmon & Potato Salad

Boil 2 baby potatoes (45g each) & allow to cool slightly. When cool enough to handle, chop the potatoes & mix with 1 tbsp reduced fat crème fraiche & 1 chopped spring onion. Mix with 60g of tinned salmon, drained. Serve with plenty of mixed salad.

Snack – 2 mandarin oranges & 1 kiwi fruit

Dinner – Homemade Pizza

Spread 1 small tortilla with 1 tbsp tomato puree. Sprinkle with 30g reduced-fat mozzarella and 6 cherry tomatoes, halved. Add some torn basil leaves and bake in a hot oven for 10 minutes, or until cheese has melted. When cooked, add a handful of rocket or spinach leaves. Serve with 1 tbsp tomato-based salsa,
½ a sliced avocado and plenty of salad.

Day 3

Breakfast – Honey Nut Porridge

Make up 30g porridge oats with low-fat milk and water according to desired consistency. Top with 1 sliced banana and 1 tbsp roughly chopped hazelnuts, and drizzle with 1 tsp honey.

Snack – 2 plums & handful of blueberries

Lunch – Egg Salad Sandwich

Mash 1 boiled egg with 1 tbsp extra light mayonnaise. Use to fill 1 small granary roll with plenty of salad such as chopped tomatoes, cucumber & mixed leaves.

Snack – Celery & carrot sticks with 1 tbsp cottage cheese

Dinner – Homemade Chicken Goujons

Chop 1 chicken fillet into strips. Coat in a small amount of plain flour and dip into skimmed milk, then coat with 2 tbsp breadcrumbs. Bake in a hot oven for 12-15 minutes or until golden. Serve with 1 small baked potato and steamed green beans, and 2 tbsp chilli sauce for dipping.

Day 4

Breakfast – Tropical Breakfast Smoothie

Whiz 1 small banana, ½ mango, seeds of 1 passion fruit and 100ml orange juice in a blender with some ice cubes.

Snack – 1 slice of wholegrain bread, toasted, with 1 tsp low-fat spread and 1 tsp jam or marmalade

Lunch – Tuna Melt

Split a large wholemeal pitta in half and spread with 2 tsp tomato puree. Drain 1 small tin of tuna and divide between the two halves. Top with 30 reduced-fat grated cheddar and grill until melted. Serve with a large salad with 1 tablespoon low fat dressing.

Snack – Large slice of melon & 5 strawberries

Dinner – Veggie pasta

You could make double the quantity and take this meal to work in a lunchbox to eat hot or cold the next day

Mix 120g cooked pasta (40g uncooked weight) with 100g kidney, butter or cannelini beans, 80g frozen peas, steamed, and 125g tomato-based pasta sauce.

Day 5

Breakfast – Poached Egg & Toast

1 egg, poached, served with 2 slices of wholegrain bread, toasted, with 2 tsp low-fat spread.

Snack – 2 kiwi fruit & handful of blueberries

Lunch – Cheesy Baked Potato

150g baked potato topped with with 30g reduced-fat grated mozzarella & a large zero unit salad with 1 tablespoon low-fat dressing.

Snack- 50g dried mango

Dinner – Pesto Salmon with Asparagus & Baby Carrots

Spread 1 tbsp red or green pesto over 1 salmon fillet (about 120g). Bake in the oven until cooked. Serve with steamed asparagus and baby carrots.

Day 6

Breakfast – On The Run

1 x 100ml probiotic drink with 1 oat-based cereal bar (e.g. Nature’s Valley) and 1 medium banana

Snack – 2 wholegrain crackers topped with 2 tbsp extra light cream cheese and a drizzle of honey

Lunch – ABC salad

Mix together a 2 inch piece of cucumber, chopped into chunks, 6 cherry tomatoes, halved, 2 tbsp tinned black-eye beans (tinned, drained) and a handful of mixed salad leaves. In a screw-top jar, combine ½ tbsp olive oil and 1 tbsp orange juice. When ready to eat, place the vegetables and beans in a bowl and toss with the dressing. Peel and dice 1 small avocado and scatter over the top of the salad with 7 unsalted cashews, chopped. Toss and serve.

Snack – 2 plums

Dinner – Thai Green Curry

Chop 1 chicken fillet (90g) into bite-sized pieces (or alternatively use 100g prawns) and fry with 1 tsp olive oil, ½ a chopped onion and 1 crushed garlic clove. Add 1 tsp of green curry paste and 100ml reduced-fat coconut milk. Simmer for 20 minutes and add some sliced sugar-snap peas and ½ a red pepper, sliced. Simmer for a further 15 minutes and serve with 3 tbsp cooked basmati or brown rice.

Day 7

Breakfast – Pancakes with ricotta & berries

Heat or toast 2 small pancakes (25g each), and serve with 30g ricotta cheese and 100g berries of choice (if using frozen berries, defrost overnight).

Snack – 1 banana

Lunch – Chicken Salad pitta

Toast 1 large wholemeal pitta and fill with 100g cooked chicken, shredded mixed with 1 tbsp extra-light mayonnaise, 1 tomato, sliced, a handful of mixed salad leaves and 4 slices cucumber.

Snack – 1 apple

Dinner – Poached Egg & Saute Potatoes

2 baby boiled potatoes, chopped and fried in a little olive oil with ½ red pepper, sliced, served with 1 poached egg.


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