Day 1 for Diet

Day 1Breakfast• 50g wholesome muesli base with 125ml semi-skimmed milk

topped with your favourite fruit and a sprinkling of flaked nuts.• Glass of fresh juice.Calories: 373 | Saturated fat: 2.8g

Lunch• Carrot, red lentil & cumin soup with a seeded brown batch

bread roll.Calories: 293 | Saturated fat: 5.9g

Dinner• Skinless chicken fillet baked in foil with tinned cannelleni beans,

leeks, 125ml chicken stock and fresh thyme. Serve with roasted butternut squash and petits pois.

• Baked apple filled with dried fruit. Serve with 1 scoop of ice-cream.

Calories: 567 | Saturated fat: 4.9g

Snacks• Low fat natural live yogurt topped with a swirl of honey.Calories: 146 | Saturated fat: 1.2g

• A banana and a handful of red grapes.Calories: 119 | Saturated fat: 0.1g

Nutritional totalsCalories = 1498 | Saturated fat = 14.9g

Vegetarian option• Substitute chicken with sliced aubergines.Back to top

Day 1 shopping list• 50g wholesome muesli• 125ml semi-skimmed milk• Fruit, to serve• Flaked nuts, to serve• Fruit juice• Carrot, red lentil and cumin soup• Seeded brown batch bread roll• Skinless chicken fillet• Tin of cannellini beans• Leeks• 125ml chicken stock

• Fresh thyme• Butternut squash• Petit pois• Apples• Dried fruit• Ice cream• Low fat yogurt• Honey• Banana• Grapes

Vegetarian option:

• Substitute chicken with sliced aubergines

Day 2Breakfast• 50g rolled porridge oats with 200ml semi-skimmed milk, topped

with 30g raisins.• Glass of fresh juice.Calories: 404 | Saturated fat: 4.2g

Lunch• Brown pitta bread with 100g roast chicken tikka pieces, 1 tbsp

salsa, iceberg lettuce, cucumber and tomato.Calories: 382 | Saturated fat: 1.2g

Dinner• Low saturated fat mushroom risotto.• Mixed fruit medley with fresh mint.Calories: 370 | Saturated fat: 5.0g

Snacks• Sliced pear.Calories: 64 | Saturated fat: 0.0g

• Low fat live bio yoghurt with toffee, sprinkled with pumpkin seeds.Calories: 201 | Saturated fat: 1.9g


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Day 2 shopping list

• 50g rolled oats• 200ml semi-skimmed milk• 30g raisins• Fresh juice• Brown pitta bread• 100g roast chicken tikka mini fillets• Salsa• Iceberg lettuce• Cucumber• Tomatoes• Low saturated fat mushroom risotto• Petit pois• Mixed fruit medley• Fresh mint• Pear• Low fat bio yogurt, toffee• Pumpkin seeds

Vegetarian option:

• Low saturated fat mushroom risotto• Substitute chicken for 1 reduced fat houmous mini pot

Day 3Breakfast• 50g wholesome muesli base with 125ml semi-skimmed milk,

sprinkled with dried fruit.• Glass of fresh juice.Calories: 312 | Saturated fat: 2.8g

Lunch• Half an avocado with baby spinach and sliced tomato salad with

French dressing and wild rice salad.Calories: 300 | Saturated fat: 5.3g

Dinner• Jacket potato with 100g trout fillet, hot smoked served with

rocket, sliced raw carrots, celery, walnuts and apple.• Low saturated fat chocolate marble sponge.Calories: 747 | Saturated fat:4.5g

Snacks• 150g pot of fat free Greek yogurt.Calories: 101 | Saturated fat: 1.5g

• 2 plums.Calories: 40 | Saturated fat: 0.0g


Vegetarian option• Oriental noodle broth with tofu and pak choiBack to top

Day 3 shopping list• 50g wholesome muesli• 125ml semi-skimmed milk• Dried fruit• Avocado• Baby spinach• Tomatoes• French dressing• Wild rice salad• Jacket potato• 100g trout fillet, hot smoked• Rocket• Carrots• Walnuts• Apples• Low saturated fat chocolate marble sponge• 150g fat free greek yogurt• 2 plums

Vegetarian option:

• Oriental noodle broth with tofu and pak choi

Day 4Breakfast

• 2 slices of thick wholegrain toast with orange and ginger marmalade.

• Smoothie.• Try blending your own smoothie using apple, banana, orange juice

and frozen British summer fruits.• Tip: frozen banana works really well.Calories: 446 | Saturated fat: 0.6g

Lunch• ½ a 350g pot of half fat potato salad with tinned sweetcorn,

chopped red and orange peppers and chopped parsley.Calories: 173 | Saturated fat: 0.8g

Dinner• Low saturated fat green Thai chicken curry with rice served

with sliced tomatoes.Calories: 460 | Saturated fat: 4.5g

Snacks• Sultana, honey and walnut bun.Calories: 202 | Saturated fat: 0.9g

• 1 apple.Calories: 55 | Saturated fat: 0.0g


Vegetarian option• Low saturated fat vegetable lasagne.Back to top

Day 4 shopping list• Wholegrain bread• Orange and ginger marmalade• Smoothie• 350g half fat potato salad• Tin sweetcorn• Red and orange peppers• Fresh parsley• Low saturated fat green thai chicken curry with rice• Tomatoes• Sultana, honey and walnut bun• Apple

Vegetarian option:

• Low saturated fat vegetable lasagne

Day 5Breakfast• 2 scrambled eggs, fresh chopped parsley on 1 slice brown toast• Glass of fresh juice.Calories: 359 | Saturated fat: 1.3g

Lunch• 1 roast chicken breast fillet in a wrap with sliced mixed

peppers, lettuce and a tbsp of grated half-fat mature cheddar.Calories: 482 | Saturated fat: 6.7g

Dinner• 120g fillet of fresh cod with 50g prawns, a handful of baby spinach

and a splash of skimmed milk, wrapped in foil and baked. Serve with half an avocado and sliced tomatoes.

Calories: 385 | Saturated fat:4.9g

Snacks• Fruit scone with reduced-sugar jam.Calories: 182 | Saturated fat: 1.2g

• Fresh fruit medley.Calories: 27 | Saturated fat: trace


Vegetarian option• Substitute chicken for ½ pot of fresh dip reduced fat

guacomole.• Replace fish parcel with a grilled chunky vegetable quarter

pounder.Back to top

Day 5 shopping list• 2 eggs• Brown bread• Fresh parsley• Fresh juice• 1 roast chicken breast fillet• Mixed peppers• Lettuce• Half-fat mature cheddar• 120g cod fillet• 50g prawns• Baby spinach• Avocado• Tomatoes• Fruit scone• Reduced-sugar jam• Fresh fruit medley

Vegetarian option:

• Substitute chicken for ½ pot fresh dip reduced fat guacomole• Replace fish parcel with 1 chunky vegetable quarter pounder

Day 6Breakfast• Small bowl of fresh melon.• Reduced fat croissant with reduced sugar jam.• Glass of fresh juice.Calories: 295 | Saturated fat: 4.5g

Lunch• 1 pouch of celeriac, leek and bacon soup with a mixed seed

knot roll.Calories: 316 | Saturated fat: 3.5g

Dinner• Mix together 150g bortolli beans, 200g tinned tomato, with 2

lightly sautéed garlic cloves and 1 red onion. Serve with baby new potatoes and curly kale.

• Low fat live bio yogurt, Blueberry topped with flaked almonds.• Tip: save time by using tinned chopped tomatoes with olive oil and

garlic.Calories: 528 | Saturated fat: 1.9g

Snacks

• 2 mini oat cakes topped with roasted vegetables with houmous.


• ½ chopped papaya.Calories: 43 | Saturated fat: 0.1g


Vegetarian option• 1 pouch of parsnip and ginger soup.Back to top

Day 6 shopping list• Fresh melon• Reduced fat croissant• Reduced-sugar jam• Celeriac, leek and bacon soup• Mixed seed knot roll• 150g bortolli beans• 200g tinned tomatoes• Bulb of garlic• 1 red onion• Baby new potatoes• Curly kale• Low fat live bio yogurt• Flaked almonds• Mini oat cakes• Roasted vegetables with houmous• Papaya

Vegetarian option:

• Parsnip and ginger soup

Day 7Breakfast• 50g of rolled porridge oats with 125ml semi-skimmed milk and a

swirl of reduced sugar blackcurrant jam. Sprinkle sesame seeds on top.

• Glass of fresh juice.Calories: 405 | Saturated fat: 3.1g

Lunch• 1 pot of mixed bean salad on a bed of rocket leaves topped with

sliced baby plum tomatoes. Drizzle with balsamic vinegar.• Smoothie.Calories: 493 | Saturated fat: 2.0g

Dinner• Roast duck fillets with marmalade and chilly glaze.• An individual florentine.• Tip: fancy a small glass of red wine? Remember to add 100

calories to your daily intake.Calories: 361 | Saturated fat: 1.9g

Snacks• 2 satsumas.Calories: 50 | Saturated fat: 0.0g

• 2 reduced fat stem ginger cookies.Calories: 150 | Saturated fat: 1.6g


Vegetarian option• Moroccan vegetable tagine.

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Day 7 shopping list• 50g rolled oats• 125ml semi-skimmed milk• Reduced sugar blackcurrant jam• Fresh juice• Mixed bean salad• Rocket• Baby plum tomatoes• Balsamic vinegar

• 1 orange• Waitrose organic seville orange marmalade• Pinch of dried red chillie flakes• Waitrose skinless free range duck fillet• 1 tsp Waitrose Cooks' Ingredients a dash of sherry vinegar• Individual florentine• 2 satsumas• 2 reduced fat stem ginger cookies

Vegetarian option:

Moroccan vegetable terrine:

• 2 tbsp olive oil• 250g couscous• 1 lemon• ½ tsp ground cumin• ½ tsp ground coriander• ½ ground cinnamon• 3 large courgettes• 2 red peppers• 2 x 300ml joubere fresh vegetable stock• 410g tin chickpeas• ½ tsp salt• Black pepper

Day 8Breakfast• 2 lightly toasted Scotch pancakes topped with banana, blueberries

(frozen) and 1 tbsp of low-fat live natural yogurt.• Glass of fresh juice.Calories: 396 | Saturated fat: 0.6g

Lunch• Parsnip & ginger soup with 2 thick slices of walnut bread.Calories: 292 | Saturated fat: 1.4g

Dinner• 100g of Quorn pieces stir-fried with a splash of teriyaki sauce

with sesame seeds, chopped carrot, broccoli, spring onions and garlic. Serve with a nest of noodles.

• Tip: for a meat alternative, substitute the Quorn pieces for lean strips of pork.

• Low fat live natural yogurt with chopped apple or pear.Calories: 566 | Saturated fat: 3.7g

Snacks• 2 rough oat cakes with individual pot from houmous variety

selection.Calories: 164 | Saturated fat: 1.9g

• 2 kiwi fruits.Calories: 59 | Saturated fat: 0.1g

Nutritional totalsCalories = ? | Saturated fat: = ?g

Vegetarian option

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Day 8 shopping list• 2 scotch pancakes• Banana• Frozen blueberries• Low-fat live natural yogurt• Parsnip & ginger soup• Walnut bread• 100g quorn pieces• Teriyaki sauce• Sesame seeds• Carrots• Broccoli• Spring onions• Garlic• Noodles• Apple or pear• Rough oat cakes• Individual pot of houmous• 2 kiwi fruits

Day 9Breakfast• Small bowl of fresh melon and papaya segments with toasted

multigrain bagel spread with peanut butter.• Glass of fresh juice.Calories: 426 | Saturated fat: 3.0g

Lunch• ½ pot of lentil, bulgur wheat and aubergine salad with sliced

tomatoes and 2 crispbreads with olive spread (optional).Calories: 409 | Saturated fat: 2.4g

Dinner• Skinless chicken fillet roasted with 1 tbsp of cranberry sauce, a

spig of fresh rosemary and a splash of white wine. Serve with ½ pack mediterranean style roasted vegetables.

• Individual toffee and apple pudding.Calories: 525 | Saturated fat: 2.5g

Snacks• 1 apple.Calories: 47 | Saturated fat: 0.0g

• A handful of wholesome dried apricots and sultanas.Calories: 93 | Saturated fat: 0.0g


Vegetarian option• Replace chicken and sauce with moroccan-spiced couscous

grill (frozen).

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Day 9 shopping list• Melon• Papaya• Multigrain bagel• Peanut butter• Lentil, bulgur wheat and aubergine salad• Tomatoes• Crispbread• Olive spread• Skinless chicken fillet• Cranberry sauce• Fresh rosemary• Splash of white wine• Mediterranean style roasted vegetables• Individual toffee apple pudding• Apple• Wholesome dried apricots and sultanas

Vegetarian option:

• Replace chicken and sauce with Moroccan-spiced couscous grill

Day 10Breakfast• 50g fruit and nut muesli with 125ml semi-skimmed milk. Serve

with chopped banana.• Glass of fresh juice.Calories: 410 | Saturated fat: 3.3g

Lunch• ½ pack of vegetarian falafel bites in a wholemeal pitta bread.

Serve with sliced peppers, onions and lettuce.Calories: 439 | Saturated fat: 1.6g

Dinner• Low saturated fat chicken tikka masala with pilau rice.• Fruit of your choice.• Tip: fancy a small glass of red wine? Remember to add 100

calories to your daily intake.Calories: 416 | Saturated fat: 1.6g

Snacks• 1 clementine and 1square of dark chocolate.Calories: 76 | Saturated fat: 1.7g

• Low fat live natural yogurt sprinkled with your favourite fruit.Calories: 95 | Saturated fat: 1.0g


Vegetarian option• Low saturated fat macaroni cheese with cherry tomatoes and

watercress.

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Day 10 shopping list• 50g fruit and nut muesli• 125ml semi-skimmed milk• Banana• Fresh juice• Vegetarian falafel bites• Wholemeal pitta• Pepper• Onion• Lettuce• Low saturated fat chicken tikka masala with pilau rice• Piece of fruit• 1 clementine• 1 square dark chocolate• Low fat live natural yogurt, plus fruit to serve

Vegetarian option:

• Low saturated fat macaroni cheese• Cherry tomatoes• Watercress

Day 11Breakfast• Grilled mushrooms on 1 slice of stonebaked bread topped with

grilled plum tomatoes.• Smoothie.• Blend your own smoothie using apple, banana, orange juice and

frozen British summer fruits.Calories: 274 | Saturated fat: 1.2g

Lunch• Salmon and cucumber sandwich and 25g pack of reduced fat

crinkle crisps.• 2 clementines.Calories: 523 | Saturated fat: 5.09g

Dinner• 100g tofu with ½ pack of vegetable & beansprout stir fry on a nest

of noodles. Serve with sweet chilli sauce and a dash of soy sauce. Scatter with 5 crushed cashew nuts.

• Fresh fruit medley with ¼ pot of low fat fresh vanilla custard.Calories: 538 | Saturated fat: 3.6g

Snacks• 2 plums.Calories: 40 | Saturated fat: 0.0g

• Apricot oat snack bar covered with plain chocolate.Calories: 119 | Saturated fat: 2.7g


Vegetarian option• 415g can three bean chunky soup with 1 slice wholemeal bread.

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Day 11 shopping list• Mushrooms• Stonebaked bread• Plum tomatoes• Smoothie• Salmon and cucumber sandwich• Reduced fat crinkle crisps• 2 clementines• 100g tofu• Vegetable & beansprout stir-fry• Noodles• Sweet chilli sauce• Soy sauce• 5 cashew nuts• Fresh fruit medley• Low fat vanilla custard• 2 plums• Apricot oat snake bar covered with plain chocolate

Vegetarian option:

• 415g three bean chunky soup• Wholemeal bread

Day 12Breakfast• 1 poached egg on a toasted wholegrain muffin with 2 grilled vine

tomatoes.• Glass of fresh juice.Calories: 348 | Saturated fat: 3.4g

Lunch• Plain ciabatta roll topped with ½ pot of antipasti tricolore

(drained).Calories: 361 | Saturated fat: 2.2g

Dinner• 2.5 cm-thick grilled fillet steak with black pepper. Serve with new

potatoes, steamed leeks and carrots.• 3 scoops of fruit sorbet.Calories: 525 | Saturated fat: 5.8g

Snacks• 25g pack of reduced fat crinkle crisps.Calories: 140 | Saturated fat: 0.6g

• A handful of grapes and a banana.Calories: 125 | Saturated fat: 0.1g


Vegetarian option• Replace steak with 2 wild mushroom and chestnut grills.

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Day 12 shopping list• 1 egg• Wholegrain muffin• Vine tomatoes• Fresh juice• Ciabatta roll• Antipasti tricolore• 2.5cm thick fillet steak• Black pepper• New potatoes• Leeks• Carrots• Fruit sorbet• Reduced fat crinkle crisps• Grapes• Banana

Vegetarian option:

• Replace steak with 2 wild mushroom and chestnut grills

Day 13Breakfast• 1 slice of seeded wholegrain toast topped with 2 grilled vine

tomatoes and chopped fresh basil. Sprinkle with olive oil.• Tip: Swap the tomatoes for grilled mushrooms.• Smoothie.Calories: 293 | Saturated fat: 1.9g

Lunch• Reduced fat delicatessen prawn filling in ¼ of a stonebaked

baguette with olive spread. Add 1 sliced tomato and a handful of Mixed Salad.


Dinner• 2 extra lean pork sausages. Lightly sautee 3 chopped tomatos, ½

red pepper, 1 onion and 3 cloves of garlic to make a ratatouille. Serve with 100g mashed potato.

• Reduced fat bread and butter pudding.Calories: 530 | Saturated fat: 7.5g

Snacks• 1 slice of ginger loaf cake.Calories: 148 | Saturated fat: 0.8g

• 2 kiwi fruits.Calories: 59 | Saturated fat: 0.1g


Vegetarian option• Use vegetarian or Quorn sausages as a vegetarian alternative.

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Day 13 shopping list• Wholegrain bread• Vine tomatoes• Fresh basil• Smoothie• Reduced fat delicatessen prawn filling• Stone-baked bagette• Olive spread• 4 tomatoes• Mixed salad• 2 extra lean pork sausages• Red pepper• Onion• Garlic• 100g mashed potato• Reduced fat bread and butter pudding• Ginger loaf cake• 2 kiwi fruits

Vegetarian option:

• Quorn sausages instead of pork

Day 14Breakfast• Half a grapefruit.• 1 slice of wholemeal bread soaked in 1 whisked egg and cracked

black pepper to taste. Fry lightly in tbsp of olive oil until golden brown.


Lunch• 1 150g pot of Greek side salad and a mixed seed knot roll.• Tip: sprinkle the salad with toasted pine nuts for extra flavour.Calories: 357 | Saturated fat: 5.4g

Dinner• Stir fry 1 onion, 2 garlic cloves, ½ a red pepper and a handful of

broccoli florets. Add to ½ jar of Napoletana pasta sauce and stir into 75g cooked penne pasta. Sprinkle with 10g of grated Parmesan.

• Low fat live natural yogurt.Calories: 366 | Saturated fat: 4.0g

Snacks

• Mixed fruit medley.Calories: 27 | Saturated fat: 0.0g

• 1 reduced fat blueberry muffin.Calories: 342 | Saturated fat: 1.4g

Nutrition totalsCalories = 1428 | Saturated fat = 15.0g

Vegetarian option• Swap the Parmesan for vegetarian cheese.

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Day 14 shopping list• Grapefruit• Wholemeal bread• 1 egg• Black pepper• Olive oil• Greek side salad• Mixed seed roll• Pine nuts• Onion• Garlic• Red pepper• Broccoli• Napoletana pasta sauce• 75g penne pasta• 10g Parmesan• Low fat live yogurt• Mixed fruit medley• 1 reduced fat blueberry muffin

Vegetarian option:

10g vegetarian cheese instead of Parmesan

Day 1 for Diet

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