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Healthy Eating:

Eating Plan
Recipes
Glycaemic Index
6 Week Plan
Four Food Groups
Spice It Up

SEVEN DAY EATING PLAN

DAY 1

BREAKFAST
Orange juice
1 boiled egg
half slice of toast and a scraping of butter
Tea or coffee (no sugar - use sweetener)

LUNCH
4 oz cottage cheese
Pineapple Salad
2 crispbreads

DINNER
Roast chicken (no skin) or chicken provençale*
Rice
Courgette
Baked apple with cinnamon and raisins



DAY 2

BREAKFAST
Porridge, cooked with raisins and skimmed milk
Tea or coffee

LUNCH
Turkey breast and salad sandwich

DINNER
White fish*
2 small potatoes
Green Beans
Natural yogurt and honey



DAY 3

BREAKFAST
Milk shake - skim milk blended with banana and honey or maple syrup
Half slice of toast and sugar-free jam

LUNCH
Mushroom omelette
1 pear

DINNER
Vegetable stir-fry and rice
Pineapple



DAY 4

BREAKFAST
Half pink grapefruit
1 rasher - grilled
Half slice of toast and scraping of butter


LUNCH
Tuna salad in pita bread
Slice of melon

DINNER
Lasagne or bolognaise or vegetable casserole*
Fat free cheesecake



DAY 5

BREAKFAST
Apple Juice
Scrambled eggs
Half slice of toast
Tea or coffee

LUNCH
Toasted cheese sandwich
Fromage frais and fruit

DINNER

Grilled mackerel and seed mustard
Spinach
Boiled potatoes
Sorbet or summer pudding



DAY 6

BREAKFAST
Shredded wheat and sliced banana with skim milk
Toasted muffin and honey
Tea or Coffee

LUNCH
Vegetable Soup
Baked potato with cottage cheese
Tangerines

DINNER
Stuffed pepper with minced lamb
Boiled Rice
Strawberries



DAY 7

BREAKFAST
Fresh Mango or papaya or melon
Pancakes and maple syrup
Tea or coffee

LUNCH
Prawns and avocado salad
Wholegrain crackers
1 peach

DINNER
Roast port steak stuffed with apple
Broccoli
Mashed Potato
Rhubarb snow*