DAY 1

Breakfast: Large bowl of traditional porridge made with skimmed milk; 1tsp runny
honey drizzled over; 1 orange.

Lunch: 1 portion canned, drained butter beans mixed with flaked tuna canned in
brine, sliced tomato, red onion and parsley, all tossed in a little olive oil vinaigrette;
1 slice pumpernickel bread.

Snack: 1 pear and a handful of pumpkin seeds.

Evening meal: 1 medium portion mixed seafood (from chilled counter or frozen)
stir-fried in a little olive oil with 1 chopped red chilli, chopped parsley and 1 crushed
clove of garlic, tossed into 1 portion of wholewheat pasta; large leaf side salad.

DAY 2

Breakfast: 1 large portion of low-fat bio yogurt mixed with 1 chopped apple and
several chopped ready-to-eat dried apricots, sprinkled with 1tbsp All Bran, and with
1tsp runny honey drizzled over.

Lunch: 1 portion homemade soup  – this recipe makes four portions:

 Fry 1 large onion, 2 celery sticks, 2 large carrots, 2 chopped garlic cloves in
1tbsp groundnut oil.
 Add 200g (7oz) Puy or brown lentils, 400g can chopped tomatoes and 1 litre
(1¾ pints) vegetable stock, bring to the boil, season and simmer, covered,
for 30min.
 Whiz half the soup with a hand-held blender or in a food processor, then
return to pan. Serve each portion with ½tbsp low-fat yogurt and 5g chopped
coriander.
 Eat soup with 1 slice of stoneground wholemeal bread.

Finish off with two plums for pudding.

Snack: Reduced-fat hummus on 1 dark rye crispbread.

Evening meal: 1 large portion of grilled halibut, cod or other white fish steak,
topped with 1tbsp ready-made chilli tomato sauce, served with petit pois, new
potatoes and grilled tomato halves.
DAY 3

Breakfast: 1 poached Comice pear served with 1 large portion of low-fat natural
fromage frais and 1tsp runny honey sprinkled with 1 level dsp sunflower seeds.

Lunch: 1 medium portion Brie, cherry tomatoes, spring onions and green salad
leaves tossed in 1tbsp of olive oil vinaigrette; 2 unsweetened rough oatcakes.

Snack: A handful of plain peanuts or cashew nuts.

Evening meal: 1 medium skinless chicken breast fillet sliced and stir-fried with
sliced courgette, mushrooms and spinach in a little groundnut oil, served on 1
medium portion of brown basmati rice or buckwheat.

DAY 4

Breakfast: 1 medium portion of oat-based muesli (some brands of muesli contain

wheat flakes) served with chopped canteloupe melon, blueberries and skimmed
milk.

Lunch: 1 medium portion of baked beans  in tomato sauce on 1 large slice of
wholegrain toast; 1 orange.

Snack: 1 individual tub low-fat fruit fromage frais.

Evening meal: 1 portion Warming Winter Casserole served with 1 medium

portion of bulgur wheat – this recipe makes four portions of the casserole:

 Fry 500g (1lb 2oz) cubed pork fillet in 1tbsp oil in a flame-proof casserole
until browned. Set aside.
 Add another 1tbsp oil to the pan and fry 1 chopped medium onion for 10
mins until soft.
 Return pork to pan, add 2 crushed cloves of garlic, 1tbsp ground coriander,
1tsp ground cumin and 2.5cm (1in) grated fresh root ginger and cook for 2
mins.
 Add a drained 400g can mixed beans or chick peas, 1 deseeded and sliced
red pepper, 50g (2oz) chopped dried apricots and 300ml (½ pint) chicken
stock.
 Season well, bring to boil and simmer, covered for 40min, adding extra stock
if it looks too dry.
  Season to taste, sprinkle over 25g (1oz) flaked, toasted almonds and some
freshly chopped flat-leafed parsley to garnish.

DAY 5

Breakfast: Half a grapefruit sprinkled with 1tsp runny honey; 1 large bowlful

porridge made with skimmed milk.

Lunch: 1 large bowlful New Covent Garden or similar fresh chilled vegetable and
bean soup of choice; 1 medium slice pumpernickel bread; 1 apple.

Snack: 1tbsp or so of cottage cheese on 1 rough unsweetened oatcake.

Evening meal: 1 medium grilled salmon steak topped with 1tbsp ready-made
green pesto sauce from the chilled counter, served with broccoli, green beans and
a medium portion of new potatoes.

DAY 6

Breakfast: 1 portion poached apple and blackberry flavoured with cinnamon; 1

large portion diet fruit fromage frais, sprinkled with 1 level dsp sunflower seeds.

Lunch: 1 wholemeal pitta filled with sliced chicken breast and sweetcorn kernels
tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice,
and plenty of raw salad items.

Snack: 1 small pack plain peanuts.

Evening meal: 1 medium portion ready-made falafel patties, served with a large
stir-fry of sliced red peppers, red onion, tomato and courgette cooked in a little
olive oil, on a medium portion of bulgur wheat.

DAY 7

Breakfast: 2 medium eggs, scrambled in a little skimmed milk, with chopped fresh
tomato, served on 1 medium slice stoneground wholemeal toast spread with a little
low-fat spread.

Lunch: 1 portion of ready-made guacamole (avocado dip), served with crudités

and a wholemeal pitta, sliced; 1 low-fat diet fruit yogurt.

Snack: 1 large apple.

Evening meal: Medium portion very lean roast beef, served with 1 medium sweet
potato, sliced, brushed with a little olive oil and roasted until golden and tender; a
large portion ofcabbage or kale, peas, pan juices and a little horseradish sauce.