YOUR 6 MEALS A DAY 7-DAY DIET PLAN
DAY 1
BREAKFAST: greek yogurt with drizzle of honey. mid-morning: stewed apple with cinnamon: chop an apple into slices and stew in a pan. serve sprinkled with cinnamon. LUNCH: ham salad: mix lettuce, tomato, bell pepper, sunflower seeds, red onion, cucumber, avocado and ham. mid-afternoon: sausage lettuce boats: two pork (or Quorn) sausages in sweet gem lettuce. DINNER: Poached salmon fillet with pak choi and mangetout. EVENING: Baked banana with 5 toasted walnuts and nutmeg.
DAY 3
BREAKFAST: 2 baked sweet potato wedges with 2 pork or Quorn sausages. mid-morning: 1 pear, cut into slices and served with 2tbsp almond butter. LUNCH: a grilled halibut fillet with 1 scrambled egg with grilled cherry tomatoes and rocket leaves. MID afternoon: 1 chopped banana served with 3tbsp greek yogurt and 4 walnut halves. DINNER: a turkey salad made with lettuce leaves, tomato, bell pepper, sunflower seeds, red onion, cucumber, avocado and cooked turkey strips. EVENING: one small cup of plain popcorn.
DAY 2
BREAKFAST: greek yogurt with drizzle of honey and a sprinkling of sunflower and pumpkin seeds. mid-morning: serve two slices of plain ham with a handful of rocket. LUNCH: tuna salad, made by mixing a small can of tuna with baby spinach leaves, rocket, tomato, spring onions and broccoli. mid-afternoon: one boiled egg and a handful of watercress. DINNER: steak with asparagus: Pan-fry one steak fillet, seasoned with salt and pepper, and serve with steamed asparagus. EVENING: Bake an apple and serve with handful of blueberries and a sprinkle of cinnamon.
DAY 4 BREAKFAST:
omelette and sausage. whisk an egg and pan-fry both sides. serve with 1 pork or Quorn sausage. mid-morning: a sliced apple with 2tbsp peanut butter. LUNCH: warm salmon salad made with 1 baked salmon fillet, steamed dwarf beans, sliced radishes and a little sliced onion. mid-afternoon: 1 boiled egg and handful of rocket leaves. DINNER: grill 1 chicken breast and serve with sweet potato wedges and 1 sliced avocado. EVENING: small cup of plain popcorn.
DAY 5
BREAKFAST: scramble 1 egg and serve with 2 slices of ham and some rocket. mid-morning: Quinoa salad made with 2tbsp cooked quinoa and a small side salad. LUNCH: one grilled cod fillet with sweet potato fries and a side of sliced tomato and spring onions. mid-afternoon: 3tbsp greek yogurt with handful of berries. DINNER: roasted chicken breast with roast carrots, squash, onion. EVENING: two squares of dark chocolate (over 70% cocoa).
DAYS 6 & 7
repeat any two days.