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1 Week Eating Plan

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

BREAKFAST

-1 egg +3 egg whites
-fruit juice

- 1 slice toast (wholegrain)

BREAKFAST

-1+1/2 weet-bix or vita brits with 1 cup skim milk
- 1 banana

BREAKFAST

-high fibre cereal with 1 cup skim milk

-1 apple

BREAKFAST

-2 whole eggs

- 2 slice wholegrain toast with avocado spread.

BREAKFAST

-3 egg whites omelet (add low fat cheese,ham and tomato)

- fruit juice

BREAKFAST

-2 slices whole grain toast topped with avocado and 1 egg

- 1 fresh grapefruit

SNACK

-low fat yoghurt

- 1 piece of fruit

SNACK

-3 wholegrain ryvita crackers with 2 low fat cream cheese

SNACK

-1oz raw almonds (small handful)

SNACK

-low fat yoghurt

-1piece of fruit

SNACK

-25g hummus with carrot sticks

SNACK

-3/4 cup fruit salad – low fat yoghurt

LUNCH

-grilled chicken breast

- unlimited salad or vegetables

LUNCH

-low fat cheese, turkey and salad sandwich.

(wholegrain breads only)

LUNCH

-piece of grilled fish over a large salad or vegetables

LUNCH

-tuna and salad roll.

(wholegrain roll or bread only)

LUNCH

-turkey pita:

with lettuce,avocado low fat cheese in whole wheat pita.

LUNCH

-Grilled chicken breast salad

SNACK

-protein shake or fruit smoothie

SNACK

-1oz raw walnuts (handful)

SNACK

-1/2 cup dried apricots

SNACK

-3 wholegrain crackers with hummus spread.

SNACK

-fruit salad with low yoghurt

SNACK

-protein shake or fruit smoothie

DINNER

-grilled lean steak with vegetables

DINNER

-steamed fish with sweet potato and salad

DINNER

-grilled chicken breast with smothered with sautéed mushrooms and onions.

-vegetables

DINNER

-lean roast beef 1 baked jacket potato and roasted vegetables.

DINNER

-grilled lamb skewers

-garden salad

DINNER

-shaved turkey breast,cranberry sauce and salad

This is only an indicative menu, should you have any dietry restrictions or unsure you may need to consult with your local GP or a qualified nutritionist.