print2 Week Starter Plan
Need some guidance on getting your diet started? Our nutritionist has put together a 2 week healthy eating plan to give you some inspiration.
Here's how it works:
- Simply pick and mix from the breakfast, lunch, dinner and snack suggestions. Choose one breakfast, one lunch, one dinner and one to two snacks each day.
- The daily meal combinations typically contain 1200 - 1400 calories. It is important that you eat a minimum of 1200 calories per day.
- In addition you have a 125ml semi skimmed milk allowance for tea and coffee. If you do not have milk in your drinks, have a Yoplait Petit Filous Fromage Frais (flavour of your choice) instead - approx 60 calories.
Breakfast Choices
Pick one each day. Don't be tempted to skip! Try to vary what you choose across the week.
Boiled eggs & wholemeal soldiers
1 medium egg (boiled), 2 slices of medium sliced wholemeal bread with 7g low fat spread on each slice.
13.6 g fat
per serving
40g porridge oats, 125ml semi-skimmed milk, 100g summer berries, 1 small apple.
5.6 g fat
per serving
Crunchy topped yogurt & fruit pot
125g natural low fat yogurt, 50g fruit compote, 30g honey granola; Layer the fruit and yogurt then top with crunchy granola.
9.5 g fat
per serving
Fruit salad with yogurt & cereal
140g homemade fruit salad (mixed fruit) 125g low fat fruit yogurt, 1 Alpen cereal bar.
2 g fat
per serving
Tropical fruit smoothie with a breakfast muffin & apple
Tropical fruit smoothie (see recipe), Sainsbury's Basics breakfast muffin and a small apple.
1.6 g fat
per serving
Poached egg and baked beans on toast
1 medium egg poached, 1 slice of wholemeal toast, 100g baked beans, 7g low fat spread.
9.7 g fat
per serving
Vegetarian Cooked breakfast
1 grilled medium tomato, 44g mushrooms fried in a little oil (tsp), 100g baked beans, 1 slice of wholemeal toast.
9.3 g fat
per serving
Grilled English breakfast
1 slice grilled bacon, 1 grilled chipolata sausage, a grilled medium tomato, 1 poached medium egg on wholemeal toast.
18.3 g fat
per serving
Smoked Salmon & Cream Cheese Bagel
1 Weight Watchers Bagel, 30g light cream cheese, 55g smoked salmon.
6.5 g fat
per serving
Lunches Choices
Carrot, coriander & sweet potato soup, wholemeal bread roll with cream cheese 1 pack of Sunbites Wholegrain snacks
Carrot, Coriander and Sweet Potato Soup, 1 small wholemeal roll with 35g Philadelphia soft cheese, 1 pack Sunbites Wholegrain Snacks.
19.1 g fat
per serving
Tomato & pepper soup, 2 Ryvita crispbreads with soft cheese & grapes 1 banana
1 Weight Watchers Bagel, 30g light cream cheese, 55g smoked salmon.
12.9 g fat
per serving
Spicy omelette with mixed salad & avocado
Spicy Omelette served with mixed salad with half a medium avocado.
32.2 g fat
per serving
Tuna salad pitta bread with carrot & cucumber sticks
Tuna salad pitta sandwiches, 80g carrot and 23g cucumber sticks with 50g reduced fat houmous. A low fat fruit yogurt topped with one crumbled 25% less fat rich tea biscuit.
8.7 g fat
per serving
Mackerel on wholemeal toast
125g can of mackerel in tomato sauce on 2 slices of wholemeal toast.
20.6 g fat
per serving
Jacket potato with tuna mayo & sweetcorn, 1 apple
100g jacket potato, 20g low fat spread, 80g of tuna, 80g of sweetcorn, 2 tsps low fat mayo; Cook the jacket potato and add the low fat spread. Mix the tuna, sweetcorn and mayonnaise and spoon over the jacket potato. 1 small apple
25 g fat
per serving
Lean ham, tomato & mayo sandwich with crisps
2 slices wholemeal bread, 2 slices lean ham, 1/2 a tomato, 30g light mayonnaise, 1 pack of Quaver crisps.
18.4 g fat
per serving
Chicken & pepper fajita sandwich Fresh strawberries
Chicken and pepper sandwich recipe with fajita spice. 100g fresh strawberries halved.
7.4 g fat
per serving
Tomato & mushroom tortilla pizza Low fat chocolate mousse
1 tortilla wrap, 15g tomato puree, 1 medium green pepper, 80g mushrooms, 30g grated cheese, 1 medium tomato, 30g handful of rocket. Low fat chocolate mousse.
18 g fat
per serving
Dinners Choices
Provencal Beef Slow Cooker Stew with mashed potatoes & winter vegetables. Yogurt & apple
Provencal Beef Slow Cooker Stew recipe served with 120g of mashed potatoes, 80g carrots and 85g broccoli. 1 pot of low fat fruit yogurt (125g), 1 x 100g apple.
13.5 g fat
per serving
Veggie Chilli with brown rice & salad. Fresh fruit salad
Veggie Chilli recipe served with 50g brown rice and 30g (2tbps) of low fat crème fraîche. Mixed leaf side salad. 140g homemade fruit salad.
12.4 g fat
per serving
Rosti Topped Turkey Pie with roasted vegetables
Rosti Topped Turkey Pie recipe served with roasted root veg (50g sweet potato, 65g parsnip, 50g butternut squash) with spray oil. 1 Muller Rice dessert (1% fat).
6 g fat
per serving
Lime & Honey Stir Fried Pork with egg noodles. Strawberries & crème fraîche
Lime and Honey Stir Fried Pork recipe served with 75g egg noodles. 100g fresh strawberries and 30ml low fat crème fraîche.
22.2 g fat
per serving
Red Pesto Chicken with new potatoes & green beans 1 pear
Red Pesto Chicken recipe served with 120g new potatoes, 90g green beans. 1 x 170g pear. Low fat fruit yogurt with 100g fresh strawberries.
13.4 g fat
per serving
Grilled Salmon Fillet with mashed potato, broccoli & green beans. Strawberries & low fat yogurt
Grilled salmon fillet recipe served with 90g (2 tbps) of mashed potato, 90g green beans, 85g broccoli.
19.6 g fat
per serving
Quorn Shepherd's Pie with broccoli, Peaches & ice cream.
Quorn Shepherd's Pie recipe served with 85g broccoli. 120g tinned peaches and 60g (1 scoop) of vanilla ice cream.
12.6 g fat
per serving
Chicken Risotto with mixed salad Raspberry jelly pot
Chicken Risotto recipe with mixed salad. Low sugar Raspberry Jelly Pot.
8.2 g fat
per serving
Creamy Bacon & Mushroom Carbonara with mixed salad peppers. Fresh grapes
Creamy Bacon and Mushroom Carbonara recipe served with mixed salad with 4 rings of coloured peppers and 15ml Pizza Express Light dressing. 100g red grapes.
15 g fat
per serving
Spicy Beef Stir Fry with wild rice Fresh fruit salad
Spicy Beef Stir Fry recipe served with 125g long grain and wild rice mix. 140g Homemade fruit salad.
11.7 g fat
per serving
Apple, Orange & Ginger Pork Chops with peas & sweetcorn Yogurt & summer fruit compote
Pork Chop recipe served with 120g boiled potatoes, 85g peas and 50g sweetcorn. 100g natural yogurt with 50g summer fruit compote.
8.7 g fat
per serving
Smoked Haddock Pie, cauliflower, broccoli & carrots Weight Watchers Belgian Chocolate Mousse
Smoked Haddock Pie recipe served with 90g cauliflower, 85g broccoli and 80g carrots. Weight watchers Belgian Chocolate and Vanilla Mousse.
7 g fat
per serving
Turkey Meatballs in Tomato Sauce with tagliatelle Fresh galia melon
Turkey meatballs recipe served with 50g tagliatelle pasta. 300g (2 slices) of galia melon.
17.3 g fat
per serving
Veggie Burgers with sweet potato wedges & salad 1 apple
Veggie Burgers in a flour tortilla (recipe) served with 65g sweet potato wedges, mixed salad. 1 x 100g apple.
11.4 g fat
per serving
Snacks Choices
Low fat fruit yogurt of your choice
0.9 g fat
per serving
Cereal bar (e.g. Alpen Fruit & Nut)
2.2 g fat
per serving
0.1 g fat
per serving
Muller rice dessert pot
3.1 g fat
per serving
Two low calorie chocolate cookies
1 g fat
per serving
Two digestive biscuits
6.3 g fat
per serving
Sunbites Wholegrain Snack with 40g Doritos Mild salsa dip
5.5 g fat
per serving
Fruit sticks & crème fraîche dip
200g Pre-prepared fruit sticks (from any supermarket) dipped in 30ml half fat crème fraîche.
4.9 g fat
per serving
Fruit sticks & crème fraîche dip
Based on 250ml bottle of Innocent Strawberry and Banana Smoothie.
4.9 g fat
per serving
Fruit smoothie
Based on 250ml bottle of Innocent Strawberry and Banana Smoothie.
0.3 g fat
per serving
Veggie sticks with houmous
30g Carrot, 23g cucumber and 30g celery sticks dipped in 60g mini pot of reduced fat houmous.
5.7 g fat
per serving
