The plan

Fol­low for six days, and then re­peat for the next six days. You can swap meals like for like – as long as it’s the same kind of meal…

Woman's Own - - HEALTHY EATING -

Day 1 Break­fast

Boiled or scram­bled egg, slice of toasted soda bread.

Mid-morn­ing snack

Oat­cake with gua­camole.

Lunch

Chicken quinoa salad with raw veg and sauer­kraut.

Af­ter­noon snack

Pep­pers with 2tbsp hou­mous.

Din­ner

Stir-fried tofu with veg, cashew nuts and brown rice. Dress with lime juice, co­rian­der, chilli flakes.

Day 4 Break­fast

Poached egg with av­o­cado and chilli flakes.

Mid-morn­ing snack

Rye cracker with mack­erel pâté.

Lunch

Chicken salad with a bowl of miso soup.

Af­ter­noon snack

Oat­cake with cot­tage cheese and chives.

Din­ner

Stir-fried turkey chunks with a se­lec­tion of green veg­eta­bles, sprin­kled with toasted al­monds (see recipe on p35).

Day 2 Break­fast

Por­ridge oats with milk, chopped hazel­nuts and ap­ple.

Mid-morn­ing snack

Plain yo­gurt with 1tsp pump­kin seeds.

Lunch

Miso soup with open tuna sand­wich – 1 slice soda bread, let­tuce, tomato and cu­cum­ber.

Af­ter­noon snack

Rye cracker with peanut but­ter.

Din­ner

Grilled chicken breast with pa­prika and lemon juice, plus green beans, flaked al­monds and 1 medium baked sweet potato.

Day 5 Break­fast

Por­ridge oats with 1tsp sugar-free al­mond but­ter and grated ap­ple.

Mid-morn­ing snack

An ap­ple with small palm­ful of chopped wal­nuts.

Lunch

Veg­etable soup with chick­peas and a slice of rye bread.

Af­ter­noon snack

Rye cracker with al­mond but­ter.

Din­ner

Grilled cod with gar­lic, gin­ger and fresh chill­ies, sweet potato wedges and broc­coli.

Day 3 Break­fast

Por­ridge oats made with semiskimmed milk, topped with a chopped pear and 1tbsp plain yo­gurt.

Mid-morn­ing snack

Rice cake with cot­tage cheese and sun flower seeds.

Lunch

Len­til soup, a toasted slice of soda bread and salmon pâté.

Af­ter­noon snack

An ap­ple with a slice of Ched­dar.

Din­ner

Home-made chicken curry with black beans, kale, cour­gette, mixed seeds.

Day 6 Break­fast

Unsweet­ened plain soya yo­gurt with chopped pear.

Mid-morn­ing snack

Small por­tion of berries with a 3-4 al­monds.

Lunch

Tuna salad (radish, tomato, let­tuce, cu­cum­ber) with feta.

Af­ter­noon snack

An ap­ple with a slice of Red Le­ices­ter cheese.

Din­ner

Len­til curry with a por­tion cooked quinoa (see p35).

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