Slim down and boost your energy with this simple, tasty meal plan
It’s easy to eat healthily when the food tastes this good! Tasty brekkies, filling lunches and delicious dinners are the perfect way to keep your weight-loss efforts on track. Check out the options below and pick one breakfast, one lunch and one dinner from the list every day to eat your way to a leaner and healthier body in just one week.
Lightly fry two scrambled eggs with some red pepper, tomato and haricot beans. Serve in a wholeweat tortilla wrap.
Two-egg tomato and mushroom omlette
Stir-fry the mushroomsm, grill the tomatoes then serve on top of the omlette.
Any eggs, except fried
One large or small eggs. Have them with grilled tomatoes or spinach if you like. Serve on a slice of rye toast.
Berries with quick muesli
Top 50g of no-added-sugar muesli with a handful (about 2 tbsp) of berries with soft berries served with milk.
Crunchy honey granola
A medium-sized bowl will be about 100g.
Mango, apple and ginger smoothie
Blend half a mango with 80ml yogurt, 120ml of apple juice and 1/2 tsp ginger.
LUNCH MENU (choose one each day)
A bowl of spiced lentil soup
Fry chopped onion with a tsp each of ginger, chilli powder and allspice. Add red lentils, boil for 10 minutes, then simmer with 80ml coconut milk and vegetable stock. Garnish with corriander.
Salmon, new potato and spinach salad
Bake a salmon fillet in the oven for 20 minutes, boil the potatoes, cool and combine with baby spinach. Top with a tsp crème fraîche mixed with chopped chives.
Iron-boost five-bean salad
Combine tinned mixed beans, chopped corriander, cooked brown rice and a squeeze of lemon.
Medium baked potato
Serve with 125g pot of low-fat cottage cheese and a sprinkling of cut chives as a filling.
Large green salad with low-fat chicken sandwich
Place a lean, grilled chicken breast on two slices of rye or wholemeal bread. Add sliced tomatoes and a teaspoon of low-fat hummus.
Fill a wholemeal pitta with 40g grilled chicken breast, slices of half a small avacado, a few cherry tomatoes and a handful of rocket. Add a drizzle of olive oil and balsamic vinegar.
Beetroot, avacado, mango and king prawn salad
Combine the ingredients and finish off with cherry tomatoes, rocket and a generous squeeze of lemon juice.
DINNER MENU (choose one each day)
Stir-fry a selection of veggies, such as onions, mushrooms, peppers, courgette and leeks, in a little extra virgin olive oil. Flake in some baked salmon and serve with rice noodles.
Quorn sausage casserole
Fry and brown a Quorn sausage, then add a selection of typical casserole veggies such as chopped onion, carrots and parsnip with a little olive oil and garlic. Add vegetabble stock, some tinned tomatoes, black pepper and your favourite beans. Simmer until cooked.
Sticky green stir-fry
Stir-fry some bok choi, spring onions, peppers, sweetcorn, sugar-snap peas, asparagus and broccoli in olive oil with garlic and ginger. Add a handful of cashew nuts.
Catch of the day with broad beans and mustard
Mix the beans in a bowl with 30ml milk, 30ml crème fraîche, parsley, black pepper and mustard. Pour over the fish and bake in the oven for 30 minutes, or until cooked.
Chicken breast with couscous
Fry a chicken breast with garlic, red pepper and cherry tomatoes. Add a vegetable stock cube to 40ml boiling water, then stir in 30g couscous and some paprika. Cook for five minutes and serve with the chicken.
Stuffed pepper with brown rice
Make a filling out of 30g crumbled feta, fresh basil, grated courgettes and diced tomato. Stuff the pepper and bake for 35 minutes. Top with a little low-fat yogurt and serve with rice.
Baked salmon with brown rice and steamed vegetables
Bake the salmon in the oven for 20 minutes, boil the rice for 40 minutes, steam some peppers, red cabbage, grated carrots and broccoli, and combine.