Day 1 :
Breakfast (200 cals)
- 3/4 cup cornflakes
- 1 banana
- 1 cup fat-free milk
- Wheat Bisquit
Lunch (600 cals)
- Sandwich: 1 mini whole wheat pita
- 3 ounces fish
- 1/2 roasted pepper
- 1 teaspoon light mayonnaise, mustard, lettuce
- 1 stick part-skim mozzarella string cheese
Dinner (400 cals)
- 4 ounces broiled flounder or sole
- 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
- 1 cup cooked couscous
- 1 cup steamed broccoli
- 1 fat-free pudding cup
Day 2:
Breakfast
- 3/4 cup cornflakes
- 1 mangoes
- 1 cup fat-free milk
- 1/2 English muffin spread with 1 teaspoon light margarine
Lunch
- 1 cup vegetarian vegetable soup
- 1 veggie burger in a mini whole wheat pita with lettuce and salsa
- 15 grapes
Dinner
- BBQ Fish barbecue sauce and grill
- 1/2 cup vegetarian baked beans
- 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill
Day 3:
Breakfast
- Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk;
- 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
Lunch
- Fish salad: Toss 4 ounces shredded tilapya with 1/4 cup sliced red grapes
- 1 tablespoon slivered almonds
- 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
- 1 banana
Dinner
- 4 ounces steamed shrimp
- 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
- 3 cups spinach, steamed
- 1 low-fat frozen fudge bar
Day 4:
Breakfast
- 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
- 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
Lunch
- 1 cup tomato soup
- Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
- 1 cup raw veggies
- 1 pear
Dinner
- 3 ounces poached salmon
- Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing
- 3/4 cup cooked brown rice
- 1/2 cup pineapple chunks in juice
- No more than 30 calories per 2 tablespoons of dressing
Day 5
Breakfast (200 cals)
- Cereal and fruit
- 4tbsp bran flakes with semi-skimmed milk and 1 apple.
Lunch (300 cals)
- Mozzarella, avocado and tomato salad
- Slice 50g/2oz reduced-fat Mozzarella cheese and arrange on a plate with 1 sliced tomato, 1/2 small sliced avocado, fresh basil and balsamic vinegar. Serve with salad and a 5cm/2in piece of French bread.
Dinner (400 cals)
- Serve 2 thin slices lean salmon/dory with 2 medium-sized roast potatoes,
- 2tbsp apple sauce (sweetened with artificial sweetener), vegetables and fat-free gravy.
- Snack (100 cals)
- 3tbsp reduced-fat hummus with crudités.