Here’s what to do....

  • Follow the 2 week plan and then repeat for the next fortnight – you can follow the pattern for longer if you wish.

  • You can replace any of the meals or snacks with another if you don’t like the choice veggie meals are marked (V)

  • If you want a change from the set meal – maybe out and about and need to grab something or fancy a change- any breakfast at 250kcals, lunch at 350kcals or dinner for 400kcals can be substituted, as well as a snack at around 200kcals each.

  • All recipes from my other plans (Sunshine, All taste, Great Summer Slim down. etc.) are interchangeable.

  • Drink 300ml Skimmed milk or 250ml Semi Skimmed every day –use for hot drinks or blend with your fruit for smoothies.

  • If you stick to this plan you should lose 2lb per week on average- more to start, it works best when combined with exercise.

 
 
 
Week 1 & 3
 

Breakfast

1 Chopped Banana and ½ Chopped mango topped with 1 small pot fat free Greek Yoghurt and 2 tsp desiccated coconut (V)

Lunch

1 wholemeal wrap filled with 100g cooked prawns, ½ can crab meat (drained), rocket cucumber and 1 chopped tomato mixed with lemon juice and black pepper to taste. Plus 1 Kiwi fruit

Snacks

2 rye crispbreads with 2tbsp low fat soft cheese and 1 tomato, Plus 1 medium Apple and 1 Kiwi fruit

Dinner

1 serving Warm Pesto Beans , Artichokes and Rocket  Plus 1 Bowl raspberries(V)

 

 

 

 

 

 

 
 
 

Monday

 

 

 

Tuesday

 

 

 

Breakfast

1 scrambled egg on 1 slice wholegrain toast with 1tsp low-fat Spread, 1 Grilled tomato and 1 large Baked Mushroom, Plus 1 Orange (V)

Lunch

5tbsp reduced fat hummus and 1 wholemeal pitta with crudities made from 1 carrot, ½ red pepper and a chunk of cucumber. (V)

Snacks

 2tbsp unsalted Almonds 1 handful blueberries (V)

Dinner

1 grilled lean lamb steak with 1 grilled mini corn on cob, salad and a potato salad made from 4 new potatoes boiled in skins and 1 tbsp low fat soured cream, 1 tbsp fat free Greek yoghurt, 3 spring onions, chives and a good grind of black pepper.

 

 

 

 

 

 

 
 
 

Wednesday

 

 

 

Breakfast

1 Banana sliced topped with 1tsp honey, 1 small pot fat-free Greek Yoghurt and 2 tsp flaked almonds. (V)

Lunch

1 small avocado, 2 tomatoes and ½ ball reduced fat mozzarella cheese, chopped and served with fresh basil, black pepper and balsamic Plus1 bowl Raspberries (V)

Snack

1 Wholemeal Pitta filled with 1tbsp tzatziki, lettuce and sliced cucumber, Plus 1 slice cantaloupe melon (V)

Dinner

Pad Thai made by frying 2 sliced spring onions with garlic and chilli too taste, in 2 tbsp oil. Add 75g chopped tofu and cook until golden. Add 1 individual pack wok ready noodles, 1 handful bean sprouts and lime juice to taste. Push the mix to one side of wok and cook 1 egg in the pan stirring so it breaks up, mix into to noodle mixture and serve with fresh coriander and 1tsp peanuts. (V)

 

 

 

 

 

 

 

 

 

 
 
 

Thursday

 

 

 

Breakfast

2 slices Wholemeal toast with 1tbsp no added salt or sugar peanut butter (V)

Lunch

1 Medium sized Jacket Potato filled with ½ can large kidney beans (drained) Mixed with ½ small chopped red onion, 1 chopped tomato and garlic, fresh coriander and chilli sauce to taste. Plus 1 Plum (V)

Snack

A selection of fresh fruit: 1 banana, 1 orange and 1 pear (V)

Dinner

Kebabs made by threading 100g salmon cut into cubes, and 5 large prawns onto skewers, spray with cooking oil and grill until cooked through. Serve with 1 wholemeal pitta and salad with a squeeze of lemon or lime juice,

 

 

 

 

 

 

 

 

 

 

 

 

 
 
 

Friday

 

 

 

Breakfast

1 bowl of summer berries topped with 1 small pot fat-free Greek Yoghurt and 2 tbsp no added sugar muesli (V)

Lunch

1 serving Easy Mushroom Soup with 2 slices wholegrain bread. Plus fruit salad made from 1 large orange, 1 slice cantaloupe melon and 1 fig. (V)

Snack

1tbsp each of unsalted peanuts, dark chocolate chips and raisins (V)

Dinner

Chicken and Rice salad made with 1 grilled chicken breast, ½ small red onion, 1 tomato, 1 handful of Mangetout and 1 handful French beans. 8 tbsp of cooked brown rice and 1 tbsp fat free French dressing.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Saturday

 

 

 

Breakfast

2 slices rye bread, with 1 slice lean ham 2 tbsp low fat cottage cheese and sliced cucumber (V)

Lunch

Spanish omelette, fry ½ chopped onion, ½ red pepper in 1 tsp olive oil until soft, add 1 sliced boiled potato cook until golden add 2 beaten eggs and cook until set, serve with salad

Snack

1 wholemeal pitta filled with 1tbsp reduced fat hummus and grated carrot (V)

Dinner

1 serving Moussaka with Tzatziki with 2 thin slices granary bread.

 

 

 

 

 

Sunday

 

 

 

Breakfast

2 boiled eggs and 1 slice wholegrain toast, with 1tsp low fat spread plus 1 slice cantaloupe melon (V)

Lunch

1 halved and toasted Panini topped with ½ red and green pepper 4 slices aubergine and 1 small courgette sliced length ways all roasted in 1tsp olive oil and garlic and herbs, drizzled with 1 tsp pesto (V)

Snack

Fruit salad made from 2 handfuls blackberries 1pear, 1 banana and 1 plum (V)

Dinner

Surf and Turf made from 1 grilled small lean rump steak and 5 grilled large prawns with salad and 3 boiled new potatoes in their skins

 

 

 

 
 
 
Week 2 & 4
 

Monday

 

 

 

Breakfast

Florida Cocktail, made with 1 orange & ½ pink grapefruit. Plus 1 slice rye bread with 2tbsp low fat soft cheese and 1 tomato (V)

Lunch

Tuna salad nicoise, made with 1 can tuna in water drained, mixed leaves, 2 tomatoes, steamed green beans, 4 new potatoes cooked in skins and 1 hardboiled egg with 1 tbsp fat free French dressing (V)

Snack

1 slice wholegrain bread topped with 2tbsp low-fat cottage cheese and 1 tomato, Plus 1 apple (V)

Dinner

1 Serving Mushroom and Watercress burgers Plus 1 bowl fruit salad and small pot fat free Greek yoghurt

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday

 

 

 

Breakfast

Protein Bowl made from 1 boiled egg 4tbsp low fat cottage cheese 1 handful rocket and 1 tomato Plus 1 orange (V)

Lunch

1 Wholemeal wrap filled with shredded lettuce, 1 tomato, ½ red pepper, ½ can black beans in water drained and 1tbsp of each salsa and low fat soured cream (V)

Snack

2tbsp sunflower seeds and 1 handful blueberries

Dinner

1 Serving Healthier Chicken Satay and 1 portion of Roasted Vegetable Couscous

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday

 

 

 

Breakfast

1 slice wholegrain toast with 1 mashed banana drizzled with 1tsp honey and 2tsp toasted almonds (V)

Lunch

1 Panini filled with1 tomato and 3 thin slices reduced fat mozzarella and basil leaves toasted, Plus 1 slice cantaloupe melon

Snack

½ Mango and 1 orange made into a fruit salad plus 1tbsp unsalted Almonds (V)

Dinner

Herby Cod made by placing 1 raw large cod fillet on foil, add crushed garlic lemon juice and fresh herbs to taste, wrap up and bake until cooked serve with a large Jacket potato with 1tsp low fat spread and steamed broccoli and carrots Plus 1 bowl strawberries

 

 

 

Thursday

 

 

 

Breakfast

5tbsp Branflakes with 1 banana and milk (V)

Lunch

Sardine bruschetta made by toasting 4 thin slices granary baguette then rubbing with garlic, Top with 2 chopped tomatoes mixed with ½ small red onion chopped garlic and basil and 1 small can sardines in olive oil drained. Plus ½ Mango (V)

Snack

5tbsp reduced fat Hummus with 1 carrot and ½ red pepper cut into sticks (V)

Dinner

Roast 2 handfuls butternut squash chunks, 1 sliced courgette and 5 cherry tomatoes with 1tsp olive oil, garlic and fresh herbs, mix with 6tbsp prepared couscous, 50g crumbled goats cheese, lemon juice and fresh parsley and black pepper to serve (V)

 

 

 
 
 

Friday

 

 

 

Breakfast

1 slice wholegrain toast with 1tsp low fat spread and 2 poached eggs Plus 1 slice cantaloupe melon (V)

Lunch

Greek salad made from 1 tomato ½ green pepper, ½ small red onion ¼ cucumber, 50g reduced fat feta cheese, 5 olives and white wine vinegar, with 2 tbsp tzatziki and 1 wholemeal pitta (V)

Snack

3 rye crispbreads topped with 3 tbsp low fat cottage cheese Plus a handful of blackberries (V)

Dinner

1 Stuffed peppers made by mixing ½ tuna in water drained 6tbsp cooked brown rice, 4 sliced spring onions and 2tbsp sweetcorn, fill halved red peppers with the mix and top with 2tbsp grated reduced fat cheddar cheese, bake until soft(V)

 

 

 

 

 

 
 
 

Saturday

 

 

 

Breakfast

1 pomegranate and 1 small chopped fresh fig topped with a small pot fat free Greek yoghurt and 1tsp flaked almonds (V)

Lunch

2 Slices rye bread topped with rocket and ½ can pink salmon mixed with 1 stick celery 2 spring onions and 1 gherkin   all chopped and 1 tbsp extra light mayo.(V)

Snack

1slice wholegrain toast with 1tbsp no added salt or sugar peanut butter Plus 2 handful blueberries (V)

Dinner

Garlic Chicken made by butter-flying 1 chicken breast and filling with 1tbsp low fat soft cheese mixed with garlic and herbs and 1 diced tomato bake until cooked through, Serve with a jacket potato and salad Plus 1slice cantaloupe melon

 

 

 

 

 

 

 

 

 
 
 

Sunday

 

 

 

Breakfast

Omelette made from 2 eggs, filled with 1 chopped tomato 25g crumbled reduced fat feta & steamed spinach Plus 1 orange (V)

Lunch

Salad made from 5tbsp cooked wholewheat pasta ½ small red onion 2 sticks chopped celery 5 cherry tomatoes and a handful rocket, 3 chopped walnut halves and 1tbsp pesto (V)

Snack

12 handfuls strawberries with 2 scoops reduce fat ice cream and 1tsp toasted almonds (V)

Dinner

1 grilled or baked salmon steak, with 3 boiled new potatoes in their skins and roasted vegetables made from ½ green pepper, 1 small red onion 5 cherry tomatoes and ½ courgette roasted with garlic, fresh rosemary and 1tbsp olive oil.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
 
 
 

Recipes

 

 

 

Warm red pesto beans, artichokes & rocket

Serves 2

  • 120g green beans

  • 1 avocado

  • 1 tbsp oil

  • 400g tin butter beans (Drained & Rinsed)

  • 2 tbsp red pesto

  • 2 tsp balsamic vinegar

  • 2 tsp pumpkin seeds

  • 40g rocket

  • 40g sundried tomatoes

  • 80g  canned artichoke hearts (drained)

  1. Boil a kettle. Trim the green beans. Cut the sundried tomatoes in half and artichokes into quarters.

  2. Drain the butter beans. Heat a small pan on a medium heat with 1 tsp oil and add the butter beans with the red pesto for 2 mins. Then add the sundried tomatoes and artichokes for 3 mins.

  3. Season with a salt and black pepper.

  4. Meanwhile, place the green beans into a steamer for 4-6 mins until tender.

  5. Peel and de-stone the avocado and cut into small slices.

  6. To make a dressing; in a small bowl, mix or whisk 2 tsp olive oil with the balsamic vinegar.

  7. Place the rocket on two plates and top with the green beans, avocado and warm red pesto butter beans. Sprinkle over the pumpkin seeds and drizzle over the dressing.

 

Easy mushroom soup recipe

Serves 4

 

  • 500g mushrooms

  • 1 large onion, peeled and dice

  • 500ml vegetable stock

  • 200ml light, unsweetened soya milk (cow’s milk can be used instead if preferred)

  • 1tbsp olive oil

  • 2 cloves garlic, crushed

  • 3-4 sprigs of fresh thyme

  • salt & pepper

 

  1. Using a large, non stick pan, sauté the onions and garlic in the olive oil until soft then add the mushrooms and thyme.

  2. Fry the mushrooms until lightly browned, add the hot stock then pour the contents of the pan into a blender and blend until smooth. Return the soup to the pan, add the soya milk and heat through.

  3. Season to taste and serve in large bowls decorated with a sprig of thyme in each.

 

Mushroom & Watercress Burgers.
Serves 4

 

  • 2 tbsp olive oil

  • 2 tbsp balsamic vinegar

  • 1 clove garlic, crushed

  • 4 Portobello mushrooms, stalks trimmed

  • 85g watercress

  • 100g creamy low fatblue cheese such as Gorgonzola

  • 4 small, sliced horizontally

To serve

Small handful mixed leaves, small red onion sliced and 4 tsp tomato relish (optional)


1. Mix the olive oil, balsamic vinegar and garlic together. Season with the salt and pepper
2. Pour the dressing over the mushrooms, turn to coat well.  Cover and leave to marinate for an hour, moving them around once or twice to make sure they’re fully coated.
3. Heat the grill and put the mushrooms on a shallow baking tray gill side down. Grill for 5 minutes, then turn and cook the other side for 2 minutes.
4. While they are cooking, put the watercress into a bowl and cover with boiling water, leave for 1 minute until wilted, drain well.
5. Once the mushrooms are cooked, fill each one with watercress and top with the cheese. Return to the grill along with the rolls, cut side up.
6. When the rolls are toasted and the cheese is bubbling, place a mushroom inside each roll to make the burgers and serve immediately with the mixed leaves, onion and tomato relish if desired.

 

Moussaka and tzatziki

Serves 4

  • 2 tbsp olive oil

  • 1 leek, trimmed and finely chopped

  • 2 carrots, cut into 3cm dice

  • 1 eggplant, cut into 3cm dice

  • 2 large floury potatoes, cut into 3cm dice

  • 1 green pepper, seeds removed and chopped into 3cm pieces

  • 2 tomatoes, chopped

  • 1 bay leaf

  • 1 tbsp thyme leaves

  • 400g can chopped tomatoes

  • 250mlvegetable stock

  • 500g yoghurt

  • 2 tbsp plain flour

Tzatziki

  • 420g yoghurt

  • cucumber, finely chopped

  • 1 small garlic clove, crushed

  • 1 tbsp chopped dill

  • Juice of ½ lemon

  1. Preheat oven to 220°C. Heat oil in a large frying pan over medium heat, add leek, carrot, eggplant, potato, pepper, fresh tomato, bay leaf and thyme, and cook for 10 minutes.

  2. Add tinned tomato and stock, season, bring to the boil and cook for 2 minutes.

  3. Pour the mixture into a 2.5L oven dish and bake for 35 minutes.

  4. MAKE TZATZIKI -Place the ingredients in a bowl, season and whisk to combine.

  5. Preheat the oven grill to high.

  6. Mix the yoghurt and flour until smooth and season.

  7. Spread the yoghurt mixture over the vegetables and place under the grill for 10 minutes or until golden.

  8. Serve with the tzatziki.

 
 
 
 

Roasted vegetable couscous

Serves: 4

  • 1 red pepper, deseeded and chopped

  • 1 yellow pepper, deseeded and chopped

  • 2 courgettes, sliced

  • 1 large red or regular onion, sliced

  • 1tbsp vegetable oil

  • 300g couscous

  • 450ml reduced salt vegetable stock

  • 16 cherry tomatoes

  • Ground black pepper

  1. Preheat the oven to 180°C/350°F/Gas Mark 4.

  2. Put the peppers, courgettes and onion into a roasting tin and add the vegetable oil, tossing to coat. Roast in the oven for 25-30 minutes, turning over after 15 minutes.

  3. Meanwhile, put the couscous into a heatproof bowl and add the hot stock, stirring to mix. Cover and leave for 10-15 minutes to soak and swell, then stir with a fork to fluff up the grains.

  4. Remove the vegetables from the oven and add the cherry tomatoes and couscous, stirring them through. Season with some pepper. Return to the oven for a further 5 minutes to heat through, then serve.

 

 

 

 

Healthier chicken satay

Serves 4

 

  • Large splash sunflower or peanut oil

  • 2 onions, sliced

  • 4 garlic cloves, sliced

  • Fat thumb-size piece fresh ginger, grated (no need to peel)

  • 1 red chilli, sliced

  • 100g crunchy peanut butter

  • 100g natural yogurt

  • 2 tbsp soy sauce

  • 4 free-range chicken breasts, chopped into bite-size pieces

  • Lime wedges for squeezing

  • Finely chopped salted peanuts, fresh coriander leaves, sliced spring onions and steamed basmati rice (optional) to serve

  1. Heat the oil in a frying pan over a medium-high heat,

  2. Add the onions. Season with salt, then fry for 5-6 minutes, stirring, until starting to soften and catching a little on the bottom of the pan. Turn down the heat a little and add the garlic, ginger and chilli. Fry for 3-4 minutes, put on a plate to cool. 

  3. Once cool, put in a food processor with the peanut butter, natural yogurt and soy sauce, then blend to a chunky paste.

  4.  Put in a large mixing bowl; stir the chicken into it to coat thoroughly. Marinate for at least 30 minutes. 

  5. When ready to cook, heat the grill to high. Thread the marinated chicken onto skewers (discard the rest of the marinade from the bowl) and put on a foil-lined baking tray. Grill for 8-10 minutes, without turning, until the chicken is cooked through and any marinade is golden brown. 

  6. Serve the satay chicken with lime wedges for squeezing over, scattered with peanuts, coriander and spring onions,

 

 

 

 
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