PLAN FOR WEEK ONE
DAY ONE
BREAKFAST: 150g natural yoghurt mixed with 150g strawberries or raspberries.
LUNCH: Two slices wholemeal toast topped with 200g baked beans. DINNER: Chicken and pepper stir-fry.
Chicken and pepper stir-fry
Serves one
55g basmati rice; 1 veg stock cube; 1 clove garlic, crushed; 1 chicken breast, chopped; 1/2 red onion, chopped; 1/2 red and 1/2 green pepper, chopped; 2 sticks celery, chopped; 4 button mushrooms, halved; a little grated fresh ginger; 1tsp honey; 2tbsp soy sauce; 1tbsp chilli and garlic sauce; black pepper; coriander, to serve
1 Cook rice in boiling water with stock cube according to packet instructions. When cooked, drain and keep hot.
2 Meanwhile, place garlic, chicken and black pepper in a large non-stick pan and fry until almost cooked.
3 Add onion, peppers, celery and mushrooms, and toss with the chicken. Do not overcook vegetables.
4 Add ginger, honey, soy sauce, chilli and garlic sauce, and coriander, then mix well. Serve immediately with extra soy sauce if required.
DAY TWO
BREAKFAST: 1 slice wholemeal toast spread with Marmite, with one egg, poached or boiled, plus an orange.
LUNCH: Crunchy salad – chopped pepper, cucumber, celery, mushrooms, grated carrot, sliced red onion, cherry tomatoes and beansprouts, mixed with 1tbsp cooked basmati rice and 1tbsp peas and sweetcorn. Dress with low-fat dressing or soy sauce and serve with 2tbsp baked beans.
DINNER: 200g cod steak, steamed or microwaved, served with 100g new potatoes, in their skins, plus unlimited fresh veg.
DAY THREE
BREAKFAST: Four pieces of fresh fruit (excluding bananas).
LUNCH: Spread two slices wholemeal bread with horseradish sauce or low-fat salad dressing and make a sandwich with 30g wafer-thin beef, chicken, ham or tofu, plus unlimited salad.
DINNER: Parsnip cakes with red pepper relish.
Parsnip cakes with red pepper relish
Serves four (can be frozen)
For the cakes: 1kg young parsnips, peeled and chopped; 1 veg stock cube; 4 small leeks; 1 red pepper, chopped; 1 clove garlic, crushed; 2tsp fresh thyme, chopped; 2tbsp fromage frais; 1tbsp fresh chives, chopped; 30g fresh brown breadcrumbs; black pepper
For the relish: 6 red peppers, halved and deseeded; 1 red onion; 1 clove garlic, crushed; 2-3tsp chilli sauce
1 Preheat oven to 200C/400F/gas 6. Cook parsnips in boiling water with veg stock cube. Drain and return to pan. Mash until smooth, adding black pepper.
2 Meanwhile, place leek and red pepper in large non-stick pan and fry until soft. Add garlic and thyme.
3 Combine parsnip and leek mixtures, add fromage frais and chives.
4 When cool, form into eight potato cake shapes and roll in breadcrumbs.
5 Place cakes on baking tray and bake near top of the oven for 10-15 minutes until golden brown.
6 To make the relish, place peppers on a baking tray and roast for 30 minutes, turning halfway through.
7 Remove from oven and place in a plastic food bag. Seal bag and allow to
cool. Once cool, remove peppers and peel away skins. Chop peppers into small dice.
8 Fry onion and garlic for two minutes in non-stick pan, then stir in peppers and chilli sauce. Serve with parsnip cakes and salad.
DAY FOUR
BREAKFAST: 30g All Bran with milk from allowance, plus a boiled egg.
LUNCH: Salmon wrap – spread a
tortilla with 1tsp Thai sweet chilli dipping sauce and fill with 25g smoked or cooked salmon, chopped salad leaves peppers, cucumber, celery and cherry tomatoes. Wrap up, tucking in edges and cut in half horizontally.
DINER: Chicken pasta – place 100g
chopped chicken breast (no skin),
1/2 chopped onion, one crushed garlic clove and black pepper into a large non-stick pan and fry until chicken changes colour. Add sliced green pepper, tin chopped tomatoes, 1/2 finely chopped fresh chilli (optional) and dash of Worcestershire sauce. Simmer for five minutes. Serve with 45g pasta (dry weight) cooked in boiling water and veg stock cube.
DAY FIVE
BREAKFAST: 40 porridge oats soaked in 250ml water in a pan overnight. Reheat and serve with milk from allowance and 2tsp runny honey.
LUNCH: 1 tin of tomato soup with one slice of wholemeal toast. DINNER: Tomato, basil and lemon penne.
Tomato, basil and lemon penne
Serves two
225g penne (dry weight); 1 veg stock cube; 1/2 red onion, chopped; 1 clove garlic, crushed; 1 red pepper, sliced; 1/2 tin chopped tomatoes; pinch chilli flakes; grated zest 1/2 lemon; 6-8 basil leaves, shredded; black pepper; 1/2 lemon, cut into segments.
1 Cook pasta in pan of boiling water with stock cube.
2 Place onion in non-stick pan and cook until soft. Add garlic and red pepper and cook for two minutes.
3 Add tomatoes, chilli and lemon zest, bring to a simmer and cook for 10 minutes. Season with pepper.
4 Drain pasta, spoon over sauce, sprinkle with basil and serve with lemon wedge.
DAY SIX
BREAKFAST: Two scrambled eggs with unlimited tinned tomatoes and mushrooms fried in a non-stick pan.
LUNCH: Four rye crackers or one slice wholemeal bread spread with 1tsp low-fat soft cheese with garlic and herbs, plus cherry tomatoes, cucumber and salad.
DINNER: Aubergine tagine with couscous.
Aubergine tagine with couscous
Serves two
1 red onion, diced; 1 clove garlic, crushed; 1 aubergine, diced; 2tsp tagine paste; 1/2 tin tomatoes; 75ml orange juice; 1tsp stock powder; 100g couscous; black pepper; fresh mint to garnish
1 Place onion and garlic in non-stick pan and cook until soft. Add aubergine and tagine paste, and brown the aubergine.
2 Add tomatoes, orange juice, stock powder and pepper. Cover and simmer for 25 minutes, adding more stock if required.
3 Meanwhile, prepare couscous according to packet instructions.
4 Serve tagine with couscous and mint.
DAY SEVEN
BREAKFAST: 1 sliced banana, mixed with 100g live yoghurt and 100g raspberries.
LUNCH: 1 large baked sweet potato topped with homemade coleslaw.
Homemade coleslaw
Serves two
1 large carrot, peeled and grated; 1 red onion, thinly sliced; 1/2 white cabbage, shredded; 2tbsp low-fat mayonnaise or salad cream; squeeze lemon juice; black pepper.
1 Put carrot, onion and cabbage in a bowl, and mix well with mayonnaise or salad cream.
2 Season with black pepper, lemon and serve.
DINNER: Chilli prawn stir-fry – place 1/2 chopped red onion and one crushed clove garlic in non-stick pan and fry until soft. Add 50g asparagus and 100g raw, peeled prawns, then cook for three minutes until prawns change colour. Add small amount of chilli stir-fry sauce and stir to coat prawns and asparagus. Serve with unlimited salad.