LAST MINUTE HOLIDAY SLIMDOWN

LOSE 7lbs!

Nutracheck ( WWW.NUTRACHECK.CO.UK) nutritionist Emma Brown has put together 7 days of healthy, calorie counted breakfasts, lunches, dinners and snacks. Simply mix and match the days for two weeks to see just how easy it is to lose weight without feeling hungry.

Day 1

BREAKFAST 2 eggs scrambled, 75g grilled tomato, 50g mushrooms and 2 low fat bacon medallions, grilled – 215 cals & 10.5g fat

LUNCH 200g reduced salt and sugar baked beans on 2 medium slices of wholemeal toast,with low fat spread (7g), 150g pot low fat yoghurt, 1 kiwi fruit (80g) – 544 cals and 10.8g fat

DINNER Fish, chips & peas – 1 fish fillet in crispy crumb (oven baked), 75g 5% fat oven chips (frozen weight), 2 heaped tbsp peas, 1 tbsp tomato sauce, 2 tsp Tartare sauce. 125g pot low fat yogurt (approx 100 cals) – 513 cals, 16.8g fat

Day 2

BREAKFAST 40g branflakes with 125ml semi-skimmed milk and 50g blueberries, 1 small banana (120g) – 301 cals & 2.4g fat

LUNCH 250g (raw weight) potato, baked, with 75g tuna and 1tbsp sweetcorn and a side salad. 2 x fig biscuits and 1 satsuma (80g) – 478 cals & 5.7g fat

DINNER 125g grilled chicken breast stuffed with 35g light cream cheese, 25g of red pesto and sprinkled with 25g lighter mature cheddar. Plus 150g baked sweet potato and mixed side salad (no dressing). For pudding have a kiwi fruit (80g) – 489 cals & 16g fat

Day 3

BREAKFAST 2 x Weetabix with 125ml semiskimmed milk and half a banana sliced (40g), satsuma (80g) – 258 cals & 2.1g fat

LUNCH Quinoa salad. Mix 2 heaped tbsps (35g) red kidney beans with 125g Quinoa cooked, 30g feta cheese; chocolate mousse pot (110 cals) -– 483 cals & 4.4g fat

DINNER Cod with aubergine ratatouille, 200g new potatoes, fun size chocolate bar and 80g slice of pineapple – 509 cals & 13.4g fat Serves 1 ◆ third of a small aubergine, sliced ◆ ¼ of a 700g bottle of tomato passata sauce ◆ 1tsp of capers ◆ Fresh parsley, chopped ◆ 2 tsps of olive oil ◆½ a courgette, sliced ◆ 1tsp of pitted black olives, chopped ◆ 1 small cod loin (approx 130g) 1. Place potatoes in pan of water and bring to boil and simmer until cooked. 2. Heat oil in a frying pan, add aubergine and courgette and cook for 5mins. Stir in the tomato passata and bring to the boil. Add the black olives and capers. Reduce heat and simmer. 3. Carefully place the cod loin on top of the sauce. Cover the pan with a lid and cook for 8-10min until the fish is cooked through. 4. Sprinkle over fresh chopped parsley and serve with the new potatoes.

Day 4

BREAKFAST 40g porridge oats with 125ml semi-skimmed milk and 50g strawberries – 254 cals & 5g fat

LUNCH Chicken and pepper fajita sandwich. 100g chicken breast, 100g peppers, 10g light salad cream, eighth of a pack of fajita spice mix, sandwiched between 2 slices of wholemeal bread, pack of Snack-a-Jacks – 419 cals & 6.7g fat Cut the chicken and pepper into strips and sprinkle over the fajita mix. Grill chicken, then add the pepper strips for the last few minutes of cooking time. Spread bread with the salad cream, pile in the chicken and peppers and sandwich together.

DINNER 120g salmon fillet, grilled with 100g new potatoes, 85g broccoli and 90g green beans. For pudding a small satsuma (80g) and 150g pot low fat yogurt – 523 cals & 20.8g fat

Day 5

BREAKFAST 100g low fat natural yogurt, topped with 20g granola and 300g mixed fresh berries – 276 cals & 5.8g fat

LUNCH 600g pot fresh tomato and basil soup, 2 x Ryvitas, 2 x crackers, 20g light cheddar & 10g chutney – 459 cals & 13.2g fat

DINNER Coriander & Lime Chicken with yogurt for pudding – 200 cals & 5.7g fat (446 cals & 6g fat when served with 50g raw weight rice) Serves 4 ◆ 6 garlic cloves ◆ 4 tbsp fresh coriander leaves, plus extra to garnish ◆ 2 tsp black peppercorns, ground ◆ 2 tsp caster sugar ◆ 2 limes, juice only ◆ 2 tsp Thai fish sauce (nam pla) ◆ 1 tbsp light soy sauce ◆ 1 tbsp sunflower oil ◆ 4 skinless chicken breasts 1. Finely chop the garlic and coriander then mix in the peppercorns, sugar, lime juice, fish sauce, soy sauce and sunflower oil until well blended. Place the chicken breasts in the marinade and set aside for 1-2 hours, turning from time to time. 2. Preheat a ridged griddle pan or heavy non stick frying-pan and cook the chicken for 7-8min on each side until cooked through. 3. Serve hot or cold, garnished with coriander leaves with salad and 50g (dry weight) brown rice per person.

Day 6

BREAKFAST 2 poached eggs on 1 medium slice of wholemeal toast with low fat spread (7g) and half a grapefruit (190g) – 263 cals & 11.8g fat

LUNCH 1 wholemeal wrap with 40g reduced fat cheddar, mixed salad and 1 tbsp of lightest mayonnaise; 125g jelly pot (100 cals), 5 strawberries – 461 cals & 14.2g fat

DINNER Turkey meatballs in tomato sauce with tagliatelle. For pudding have a low fat chocolate mousse – 504 cals & 9.8g fat Serves 4 ◆ 1tbsp vegetable oil ◆ 2 medium onions, peeled and finely chopped ◆ 2 garlic cloves, peeled and finely chopped ◆ 2tbsp tomato puree ◆ 4 anchovies, drained and finely chopped ◆ 500g extra lean turkey mince ◆ 200g tagliatelle to serve ◆ 2 x 400g cans chopped tomatoes ◆ 1 calorie spray oil 1. Preheat oven to 180°C/Fan oven 350°C/ gas mark 4. heat oil in a medium sized saucepan and cook 1 onion until softened but not browned, add 1 garlic clove and cook gently for a further 30 seconds. add tomatoes and anchovies and cook gently for 15min until the mixture thickens. 2. Place turkey mince, 1 chopped onion, garlic, tomato puree and parsley in a food processor and blend until smooth. Shape into 16 golf ball size rounds. 3. heat a large frying pan and spray with 1 cal oil, add half the meatballs and cook until brown all over, turning frequently. once browned, remove from pan and place on a baking tray in the oven. Cook rest of meatballs the same way and transfer to the oven for a further 5-7min. 4. While the meatballs are cooking, drop the tagliatelle in a large saucepan of boiling water and cook according to the pack instructions. Drain well. 5. Divide the tagliatelle between 4 large individual bowls, place 4 meatballs on top of each bowl and top with plenty of the tomato sauce.

Day 7

BREAKFAST 40g Special k with 125ml semi-skimmed milk and blueberries (50g), 150g slice of gala melon – 282 cals & 2.1g fat

LUNCH 600g pot chunky vegetable soup, small wholemeal bread roll (65g), low fat spread (10g). For pudding have 150g pot low fat yogurt – 453 cals & 8.7g fat

DINNER mushroom spaghetti. – 396 cals & 10g fat Serves 4 ◆ 300g whole wheat spaghetti ◆ 6 slices extra lean bacon fat removed & thinly sliced ◆ 140g small mushrooms ◆ 1tbsp olive oil ◆ 1tsp wholegrain mustard ◆ 2tbsp vegetable stock ◆ 30g grated extra mature cheddar ◆ 3tsp cornflour 1. Bring a large pot of salted water to the boil and cook spaghetti according to pack instructions. 2. heat a non stick frying pan, add the bacon and cook until browned. add the mushrooms and oil, and cook for 2min and then stir in the mustard and stock, cook for 3min. 3. Reduce the heat, add the cheese and stir until melted. Blend the cornflour with 2tbsp of water, add to the pan until the mixture becomes quite thick. 4. Remove the pan from the heat and leave to cool slightly. 5. Drain the pasta and return to the warm pan, pour the carbonara sauce over the spaghetti and mix together.