- 1 week long -

health warning!
Please consult your doctor or myself - your Nutritional Consultant - before embarking upon this plan if you are unsure about any aspect of it.

monday

breakfast

½ grapefruit. 1 teacup of bran flakes with 1 teacup of skimmed milk. 1 glass of freshly squeezed orange juice.

lunch

Turkey, lettuce, tomato, and bean sprout sandwich, with two slices of whole meal bread and low-fat mayonnaise. 1 low-fat fruit yoghurt. Low calorie beverage.

dinner

3oz grilled cod or plaice with lemon juice, a selection of mixed vegetables and 60z of new potatoes boiled in their skins. Fresh fruit salad. Low calorie beverage.

tuesday

breakfast

½ teacup of porridge made with a teacup of skimmed milk. 1 or 2 pieces of fresh fruit of your choice. 1 glass of sparkling water mixed with mango juice.

lunch

Spinach salad, with 2 hard-boiled eggs, mushrooms, onions, bean sprouts and tomatoes, with a low-fat dressing. 1 large pitta bread. 1 low-fat yoghurt. Low calorie beverage.

dinner

3oz of skinless chicken roasted or grilled without fat. ½ teacup of boiled rice seasoned with Soy Sauce. Broccoli and Carrots. Stewed rhubarb or apples topped with virtually fat-free fromage frais. Low calorie beverage.

wednesday

breakfast

2 weetabix with 1 teacup of skimmed milk. 1 or 2 pieces of fruit of your choice. 1/2 cup of freshly squeezed carrot juice mixed with ½ cup of bought tropical fruit juice.

lunch

1 small tin of baked beans, with 2 slices of whole meal bread. 1 or 2 pieces of fresh fruit of your choice. Low calorie beverage.

dinner

3½oz cooked pasta mixed with, ½ a tin of tuna (in brine or spring water), passata (sieved tomatoes), mushrooms and onions. Large green salad. 1 baked apple sprinkled with cinnamon. Low calorie beverage.

thursday

breakfast

2 eggs cooked to your choice, without fat. 2 slices of wholemeal toast. 1 grapefruit. 1 large glass of sparkling water with the juice or ½ lemon.

lunch

1 small tub of low-fat cottage cheese with 4 ryvita. Mixed salad with low-fat dressing. 1 pear, 1 peach, ½ mango, and ½ a tin of pineapple chunks with juice. Low calorie beverage.

dinner

4oz pork or lamb chop with all the fat removed. Steamed courgette and broccoli with a sprinkle of low-fat cheese. 1 medium size jacket potato topped with virtually fat free fromage frais. 1 slice of melon. Low calorie beverage.

friday

breakfast

1 teacup of cornflakes with 1 teacup of skimmed milk. 1 slice of wholemeal toast with low fat butter and a spread of marmite. 1 cup of freshly squeezed orange juice.

lunch

Chef salad made with 1oz lean chicken, 1oz lean ham, 2 oz low-fat cottage cheese, lettuce, bean sprouts, baby tomatoes, cucumbers and onions, with low-fat salad dressing. 1 wholemeal roll. 1 low-fat fruit yoghurt. Low calorie beverage.

dinner

4oz lean meat of your choice, with all the fat removed. ½ teacup of boiled rice. Sliced tomatoes. Broccoli and carrots. Sugar free jelly with fresh fruit of choice. Low calorie beverage.

snacks

Pick any two per day and enjoy when hunger strikes!

2 ryvita topped with cottage cheese or low-fat mayonnaise.

2 low-fat crackers with wafer thin ham, pork, beef, chicken, prawns, or veggie ham or chicken.

1 virtually fat-free yoghurt or low-fat fromage frais with a piece of fresh fruit of your choice.

2 pieces of fresh fruit of your choice.

1 slice of wholemeal bread, toasted with low-fat spread margarine and marmite or marmalade.

please note

You can substitute any complete day's meals if required, e.g. all of Friday's menu can be exchanged for Monday's menu.

For Saturday and Sunday, choose a favourite day from the week's menu. Add 1 extra snack too!