A delicious seven-day healthy eating plan

Seven-day eating plan

This easy-to-follow menu plan, devised by nutritionist Juliette Kellow, provides all the vitamins and minerals you need for good health. As well as including adequate amounts of protein and fibre, it’s low in fat and doesn’t contain more than the recommended maximum of 6g salt* every day. Try it for a week to give your body the health kick it needs post-Christmas.

MONDAY

Breakfast: Bowl of bran flakes with semi-skimmed milk; banana; small glass of grapefruit juice

Lunch : Tuna and reduced-fat mayo wholemeal bread sandwich; pot of low-fat fruit yogurt; apple

Dinner: Chicken, cashew nut and vegetable stir-fry with brown rice; bowl of fresh fruit salad

Snacks and drinks: Wholemeal fruit scone with low-fat spread; 300ml semi-skimmed milk

TUESDAY

Breakfast: Bowl of unsweetened muesli with semi-skimmed milk and strawberries

Lunch: Egg and cress mayo jacket potato and salad with fat-free dressing; nectarine and grapes

Dinner: Wholewheat spaghetti with lean beef and veg bolognese, salad with fat-free dressing

Snacks and drinks: Wholemeal toast with low-fat spread; banana; 300ml semi-skimmed milk

WEDNESDAY

Breakfast: Fresh fruit salad with low-fat natural yogurt and 2 tbsp each of oats and bran flakes

Lunch: Large wholemeal bread roll with avocado, tomato and mozzarella cheese; orange

Dinner: Grilled salmon with new potatoes, broccoli and carrots; meringue with berries, low-fat yogurt

Snacks and drinks: 50g sunflower seeds; 300ml semi-skimmed milk

THURSDAY


Breakfast: Granary bagel with low-fat spread and honey; banana; small glass of orange juice

Lunch: Home-made carrot & coriander soup, brown roll; pot of low-fat yogurt; unsalted peanuts, raisins

Dinner: Grilled steak with baked potato wedges, grilled mushrooms, tomatoes, salad; fresh fruit salad

Snacks and drinks: Wholemeal pitta with ham, salad, fat-free dressing; 300ml semi-skimmed milk

FRIDAY

Breakfast: Home-made porridge (made with water), dried apricots, honey; glass of grapefruit juice

Lunch: Houmous with carrot crudités, cherry tomatoes, wholemeal pitta; low-fat yogurt; cereal bar

Dinner: Home-made chicken curry (canned tomatoes & peppers), rice, tomato & onion sambal; melon

Snacks and drinks: Nectarine; kiwi fruit; 300ml semi-skimmed milk

SATURDAY

Breakfast: Granary bagel & low-fat soft cheese, smoked salmon; small glass of orange juice; apple

Lunch: Tuna niçoise salad: tuna steak, boiled egg, green beans, new potatoes and fat-free dressing

Dinner: Home-made vegetable lasagne, salad and fat-free dressing

Snacks and drinks: Small slice of home-made carrot cake; kiwi fruit; 300ml semi-skimmed milk

SUNDAY

Breakfast: 2 scrambled eggs, grilled tomatoes, 1 wholemeal toast; low-fat spread; small orange juice

Lunch: Roast beef, 1 Yorkshire pud, 2 roast potatoes, steamed cabbage; pear crumble, low-fat custard

Dinner: Home-made vegetable soup, Granary roll; slice cantaloupe melon

Snacks and drinks: 25g pumpkin seeds; 300ml semi-skimmed milk for drinks

* Values are based on not adding salt to any recipes or meals, either during cooking or at the table.

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