YOUR TWO-WEEK TASTER PLAN
WEEK 1 MONDAY
✣ Breakfast: ½ grapefruit. 2 small slices wholemeal toast, 1 heaped tsp low-fat soft cheese topped with a slice of ham.
✣ Lunch: Chicken tikka and a tzatziki wrap.
✣ Dinner: Cod with pesto pasta and cherry tomatoes.
TUESDAY
✣ Breakfast: 2 small eggs (scrambled, poached or boiled), 1 small slice wholemeal toast, thinly spread with low-fat spread.
✣ Lunch: Small drained can of tuna in wholemeal pitta, with diced red pepper, 1tbsp half-fat mayo and a handful of watercress. ✣ Dinner: Spaghetti bolognese.
WEDNESDAY
✣ Breakfast: 200ml 0% fat Greek yogurt mixed with 2 heaped tbsp muesli and a handful of fresh berries. ✣ Lunch: 4 fish fingers, served with ½ pot tzatziki and 6 cherry
tomatoes.
✣ Dinner: Chicken stir-fry.
THURSDAY
✣ Breakfast: Add 200ml semi-skimmed milk to 25g oats and microwave on high for 2 mins. Add mashed banana and 2tbsp yogurt.
✣ Lunch: Pasta salad with feta cheese and tomatoes.
✣ Dinner: Lamb cutlets with green beans.
FRIDAY
✣ Breakfast: Bowl of fruit salad. 2 small slices of toast with reduced-fat spread and jam or marmalade.
✣ Lunch: Roast beef and rocket sandwich.
✣ Dinner: 1 grilled salmon steak (125g) with tomato salsa, 3 new potatoes and green beans.
PLUS
2 snacks and 1 dessert a day from the choices suggested above.
WEEK 2 MONDAY
✣ Breakfast: 40g fruit and fibre cereal, 150ml semi-skimmed milk, handful fresh raspberries and ½ sliced banana.
✣ Lunch: Small wholemeal wrap with 75g poached salmon, tomato salsa and handful rocket.
✣ Dinner: Spaghetti puttanesca.
TUESDAY
✣ Breakfast: 2 small slices toast, each spread with 1 heaped tsp low-fat soft cheese, topped with 1 slice ham and sliced tomato.
✣ Lunch: 2 eggs, scrambled, with 40g smoked salmon plus 1 slice toast with butter, margarine or reduced-fat spread. ✣ Dinner: Chicken stir-fry.
WEDNESDAY
✣ Breakfast: Mix 2 heaped tbsp muesli into a small pot probiotic yogurt. Stir in 1 chopped apple and a few blackberries.
✣ Lunch: Mix 5tbsp reduced-fat houmous with 2tbsp grated carrot and spooned into wholemeal pitta.
✣ Dinner: Cod with pesto pasta and cherry tomatoes.
THURSDAY
✣ Breakfast: ½ grapefruit. 1 slice toast topped with 1 heaped tsp peanut butter and sliced banana. ✣ Lunch: Toasted muffin with ham and poached egg.
✣ Dinner: 125g fresh tuna grilled with 100g fresh tomato salsa, plus 3 small boiled new potatoes and green beans.
FRIDAY
✣ Breakfast: 40g fruit and fibre cereal, 5 sliced strawberries and 1tbsp dried cranberries plus 150ml semi-skimmed milk. ✣ Lunch: Chicken and bulgur wheat salad. ✣ Dinner: Chilli con carne.
PLUS
2 snacks and 1 dessert a day from the choices suggested above.