7 Day Nutrition Plan

Monday

Breakfast:

• Sachet of oats
  
• Yogurt or kefir
  
• Banana
  
• Glass of grapefruit juice
  

Lunch

• Medium size pitta filled with 2 tbsp of low fat hummus and six cherry tomatoes
  
• 3 fresh apricots or a small bunch of grapes
  
• A cup of green tea
  

Dinner

• Oven baked steak fillet with wholegrain mustard
  
• 2 sweet potatoes or 5 new potatoes
  
• Small packet of steamed mangetout and baby sweetcorn
  

Tuesday

Breakfast

• Two toasted crumpets with 2tsp low fat cream cheese mixed with 4 chopped dates
  

Lunch

• Egg sandwich packet of pepper
  
• spinach and chive crinkles
  
• Tub of Shapers fruit selection berries (or similar pack of berries)
  

Dinner

• Grilled cod
  
• Broccoli
  

Wednesday

Breakfast

• 50g unsweetened muesli with Greek low fat yogurt
  
• One apple
  

Lunch

• Chicken Breast with lettuce leaves and sliced tomatoes
• 2 oranges
  

Dinner

• Plain pasta penne Arrabbiata low carbs
  
• One glass of wine be good to yourself
  

Thursday

Breakfast

• 2 slices of whole meal toast with low fat spread cottage cheese
  
• 2 boiled eggs
  
• 1 pomegranate
  

Lunch

• Tomato soup
  
• Protein bar
  

Dinner

• 2 steak wraps (see the recipe) with a rocket and chopped tomatoes
  
• Grill a small 100g steak and cut into thin slices.
  
• Add 1 tsp reduced fat hummus to the centre of a tortilla wrap.
  
• Add half the steak and 1tsp horseradish sauce and roll up.
  
• Mix with peppers and watercress
  

Friday

Breakfast

• Fruit smoothie made with any chopped fruit mixed with 2 tbsp plain law fat yogurt
  
• Mix nuts
  
• Reduced fat rice crackers with peanut butter
  

Lunch

• Backed potato or sweet potato
  
• One small smoked mackerel fillet mixed with five sliced grilled mushrooms and 1tsp extra light spice sauce
  
• Mix Mediterranean salad
  

Dinner

• Chilli con carne (see the recipe)
  

Ingredients:

• Spray of olive oil
  
• 225g red kidney beans
  
• 450g extra lean minced beef
  
• 1 onion diced
  
• 1 green pepper diced
• 1 green chilli
• 1 red chilli
• 1-2 tsp chilli powder
  
• 1-2 tsp paprika
  
• 1-2 tsp cumin
  
• 1-2 tbsp tomato purée
  
• 400g can of tomatoes
  

Dry-fry the mince in a non-stick frying pan until fully browned then put a side. Heat the oil in the pan add onion, pepper and chilli and cook until soft, add the tomatoes and the mince, stir and keep over medium heat for 20 minutes. Add the kidney beans and cook for a further 5-10 minutes. Serve with 125g of boiled plain rice per person.

Saturday

Breakfast

• One toasted English muffin with
  
• 2tsp low fat spread and a sliced tomato, and two grilled lean rashers of bacon (rind removed)
  

Lunch

• Pret A Manger Chicken wrap
  
• Muller Light yoghurt
  
• 2 satsumas
  

Dinner

• Cod fillet with herb crust (see the recipe)
  
• Broccoli and French beans
  

Ingredients:

• 2 cod fillet approximately 250g
  
• 50g whole meal breadcrumbs
  
• 2tbsp chopped chives
  
• 2tbsp low fat fromage frais
  
• 2 plum tomatoes, finely diced
  
• 2tbsp lemon juice
  
• Freshly ground pepper
  

Season the cod filled and place in a foil lined roasting tin, skin side down, in a bowl, mix the crust ingredients and spoon some on top of each fillet, packing down gently. Cook in an o preheated to 180C for 20 minutes.

Sunday

Breakfast

• Two eggs scrambled with a splash of milk and 1tsp butter and a small slice of smoked salmon chopped and mixed into the eggs
  
• Toasted English muffin
  
• 2 toasts of protein bread
  

Lunch

• 1 slice of Dr Zack’s protein bread with low fat cream cheese, 1 slice of salmon and half of avocado
  
• Celery, tomato, carrot and 1tbsp pickle
  
• One tuna can mixed with salad
  

Dinner

• Medium sized clean breast of roast chicken
  
• Brussel sprouts
  
• Broccoli
  
• Asparagus